Please Scroll Down to See Forums Below
Let the bulking begin! Pwr_Machine's Training Log
- Thread starter pwr_machine
- Start date
pwr_machine
New member
Exodus said:
I use straps on anything over 315 and in the upwards of 8+ reps.
pwr_machine
New member
Workout 1 and 2 combined - 9/23/03 (Week 8)
I fell behind on some of my workouts. Nagging injuries such as shoulder and knee inflammation. I was playing catch-up in the next few workouts.
Note that the workout below was performed in the campus weight room so the weights appear heavier than my previous training weeks, although they were not.
Back
Lat Pulldowns 150 x 5, 180 x 5, 200 x 5
DB Bent Rows 80 x 5, 90 x 5, 100 x 5
Seated Rows 200 x 5, 250 x 5, 300 x 5
Traps
Shrugs 315 x 8, 365 x 8, 405 x 8, 455 x 8, 495 x 5
Biceps
DB Curls 40 x 8, 50 x 8 x 8
Standing Cable Curls 100 x 8, 145 x 8, 175 x 8
Triceps
Rope Pushdowns 100 x 12, 130 x 12 x 12
Overhead DB Extensions 80 x 12, 90 x 12 x 12
Shoulders
Side Raises 30 x 12, 35 x 12 x 12
Hamstrings
Lying Leg Curls 100 x 5, 150 x 5, 200 x 5 x 5 (calf started cramping so I called it quits)
Calves
Calf Presses 250 x 20, 300 x 20, 350 x 20
I fell behind on some of my workouts. Nagging injuries such as shoulder and knee inflammation. I was playing catch-up in the next few workouts.
Note that the workout below was performed in the campus weight room so the weights appear heavier than my previous training weeks, although they were not.
Back
Lat Pulldowns 150 x 5, 180 x 5, 200 x 5
DB Bent Rows 80 x 5, 90 x 5, 100 x 5
Seated Rows 200 x 5, 250 x 5, 300 x 5
Traps
Shrugs 315 x 8, 365 x 8, 405 x 8, 455 x 8, 495 x 5
Biceps
DB Curls 40 x 8, 50 x 8 x 8
Standing Cable Curls 100 x 8, 145 x 8, 175 x 8
Triceps
Rope Pushdowns 100 x 12, 130 x 12 x 12
Overhead DB Extensions 80 x 12, 90 x 12 x 12
Shoulders
Side Raises 30 x 12, 35 x 12 x 12
Hamstrings
Lying Leg Curls 100 x 5, 150 x 5, 200 x 5 x 5 (calf started cramping so I called it quits)
Calves
Calf Presses 250 x 20, 300 x 20, 350 x 20
pwr_machine
New member
Workout 3 - 9/24/03 (Week 8)
Neck
My neck was sore from yesterday's heavy shrugs so I skipped out on my neck raises.
Rotator Cuff
Band Exercises 2 sets of 15 reps per exercise
Forearms
Wrist Rolls 20 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 15 per side
Calves
Seated Calf Raises 3 plates x 15 x 15 x 15 x 15 x 15 x 15
Neck
My neck was sore from yesterday's heavy shrugs so I skipped out on my neck raises.
Rotator Cuff
Band Exercises 2 sets of 15 reps per exercise
Forearms
Wrist Rolls 20 lbs 3 sets per side
Wrist Curls 12 lbs 3 sets of 15 per side
Calves
Seated Calf Raises 3 plates x 15 x 15 x 15 x 15 x 15 x 15
pwr_machine
New member
Workout 2 - 9/26/03 (Week 8)
Back
Lat Pulldowns 140 x 12, 170 x 12, 190 x 12
Seated Machine Rows 140 x 12 x 12 x 12
Traps 5 rep drop set with 120, 110, 100, 95, 90, and 85
Triceps
Rope Pushdowns 60 x 8, 70 x 8 x 8
Overhead DB Extensions 75 x 8, 85 x 8 (starting getting that shin splint feeling in my forearms)
Hams
Seated Leg Curls 155 x 12, 170 x 12 x 12 x 12 x 12 x 12
Calves
Standing Calf Raises BW x 55 x 25 x 20
Today, I was feeling burnt out on training and looking forward to a break.
Back
Lat Pulldowns 140 x 12, 170 x 12, 190 x 12
Seated Machine Rows 140 x 12 x 12 x 12
Traps 5 rep drop set with 120, 110, 100, 95, 90, and 85
Triceps
Rope Pushdowns 60 x 8, 70 x 8 x 8
Overhead DB Extensions 75 x 8, 85 x 8 (starting getting that shin splint feeling in my forearms)
Hams
Seated Leg Curls 155 x 12, 170 x 12 x 12 x 12 x 12 x 12
Calves
Standing Calf Raises BW x 55 x 25 x 20
Today, I was feeling burnt out on training and looking forward to a break.
pwr_machine
New member
Somewhere within the last few days, I performed some heavy barbell curls. I was motivated and ready to tackle 5 sets of 5 with 135 on the straight bar. BIG MISTAKE! I felt fine doing them, but today I'm still struggling with that shin splint feeling in my forearms. This feeling pissed me off and I'm not gonna bother hunting down the workout to record it.
pwr_machine
New member
Exodus said:
My quads are a little sore, but nothing major. My knees are a bit achy, but they had been bothering me for a few weeks beforehand. Damn arthritis! And that shin splint feeling in my forearms is still around. But overall, I feel great. I'm ready to change of my training a bit and get the fire back under my butt.
Similar threads
