My Training Log

[psizzle_8]

How's it going over here, where you been? You're not sitting in jail for beating up your gym stalker are you? Cali, go bail her out!

 

[cangal]

How's it going over here, where you been? You're not sitting in jail for beating up your gym stalker are you? Cali, go bail her out!

Haha.. no! Ran into again last night tho... she wasn't near as bad as last time

 

[cangal]

Friday Jan 18th - Quads

Leg press
90 x 15
180 x 12
270 x 12
360 x 10
360 x 8, drop, 270 x 9, drop, 180 x 12

Linear hack squat machine
90 x 15
180 x 12
230 x 10

Leg extensions
70 x 15
85 x 15
115 x 10, drop 85 x 3
85 x 12

Front squat - This was only my second time doing these so I was pretty anal about making sure my form was good. Do you guys go to parallel with this or to the floor?
bar only - 15
65 x 12 X 2 sets

Food for the day:
1375 Cals
20 F
138 C
153 P


Sat Jan 19th - off & cheat night


Sunday Jan 20th - Shoulders

Lat pulldown - to the front then to the back to target rear delts
55 x 10 / SS / 55 x 15
3 sets

DB press
25 x 15
30 x 15
35 x 12
40 x 8 - I had a spotter for last 2

Plate loaded machine press
25 x 15
35 x 12
45 x 9
45 x 7, drop 35 x 8, drop 25 x 10

Machine lateral raise /SS/ holding arms out & having partner push down while I try to push up
40 x 12 /SS/ 5
3 sets

Face pulls /SS/ rear delt flyes
27.5 x 15 /SS/ 27.5 x 15
2 sets then I did single arms on flyes because it felt like I was pushing more with my right

20 mins treadmill walk at 15% incline

Monday - Jan 21st - Off

Diet:
1744 cals
52 F
137 C
150 P


Tuesday - Jan 22nd - hamstrings

I went fairly slow on all exercises and just focused to the squeeze.

Laying hamstring curls - elbows down
40 x 20
55 x 15 X 4 sets

Leg press - feet wide & high pushing through heels
90 x 20
180 x 15
270 x 15
360 x 12

Hack squat press with feet high and wide
90 x 15
180 x 15
230 x 10

SLDL with DB
20 x 20
30 x 20
30 x 15

Seated Calve press
45 x 12
45 x 12
25 x 12

Laying hamstring curl - elbows up on bench
35 x 15 X 3 sets

Diet:
1731 cals
32 F
183 C
177 P


Wednesday Jan 23rd - Chest

Incline DB press
25 x 15
30 x 15
35 x 10
35 x 8
35 x 7

Bench
75 x 15
105 x 6 X 5 sets

Decline plate loaded press
35 x 20
45 x 20
70 x 15
70 x 15 drop, 55 x 11, drop, 45 x 10

Incline flyes
22.5 x 15
25 x 12 X 2 sets


Diet :
1145 cals
36 F
96 C
119 P

 

[psizzle_8]

Good. Maybe she read your log and saw our comments lol

Kidding. She probably sees you can hold your own. Looks good girl keep it up!

 

[cangal]

Good. Maybe she read your log and saw our comments lol

Kidding. She probably sees you can hold your own. Looks good girl keep it up!

Yeah she was giving me the stare down and made it a point to walk over beside me again. I'm pretty sure she just wants to get to me and it probably works with other girls.

She can screw the FFFF off! LOL

 

[caligirl85]

How's it going over here, where you been? You're not sitting in jail for beating up your gym stalker are you? Cali, go bail her out!

LMAO!! I'll post bail and then we'll go have a good ol' fashioned beat down!

 

[caligirl85]

Looking great in here! Keep up the good work. And kudos for not letting that girl get to you. She sounds like a winner. LOL

 

[cangal]

Thursday Jan 24th - Back

Assisted pullups (used 30lbs on the assist)
8-10
3 sets

Plate loaded pulldowns
45 x 15
45 x 10 per side & 5 both
45 x 25

Close grip lat pulldown /SS/ bent over lat pulldown
70 x 12-15 /SS/ 27.5 x 10
3 sets

Seated row - wide grip hands over/SS/ hands under
85 x 10 /SS/ 85 x 10
2 sets

DB row
40 x 15 per arm
45 x 12 per side
2 sets

Plate loaded machine row (pulling up)
45 x 15 per side
55 x 15 per side
70 x 12 per side - had to do a rest pause on my left side around the 6th rep


Saturday - Jan. 26th - Day 13

Shoulders

DB press
22.5 x 15
30 x 15
35 x 12
40 x 6
35 x 11

Plate loaded machine press
35 x 20
45 x 15
55 x 12

Machine side lateral raise /SS/ upright rows
50 x 12 /SS/ 40 x 12
3 sets

Behind neck presses on smith machine
35 x 15
55 x 15
75 x 8, drop - 55 x 10, drop - 35 x 13

Rear delt flyes - hands in 3 positions
40 x 12 - each positions
25 x 15 - focus on squeeze for 5 secs




Sunday Jan 27 - Day 14 - Quads

Box squats
135 x 10-15
5 sets

Linear Hack squat machine
90 x 15
140 x 15
180 x 15
230 x 12

Single leg extensions - focus on squeeze
40 x 15 per side
50 x 15 per side
60 x 15 per side

Hip aductor
115 x 15
3 sets

Back – Jan 30th

Seated row
70 x 15
85 x 15
100 x 12
100 x 12


85 x 12 - 3 sec squeeze

Plate loaded lat pull machine
45 x 12 per side
45 x 15 X 2 sets

Plate loaded row pulls (pulling up)
45 x 15 per side
70 x 12 per side X 2

Lat pulldowns
70 x 15
85 x 10 behind neck /SS/ 85 x 10 wide grip /SS/ 85 x 10 reverse close grip X 2 sets
85 x 15 reverse close grip X 2 sets

DB row - laying reverse on bench w/ feetup /SS/ BB row
20 x 15 /SS/ 65 x 15
3 sets

 

[cangal]

My workouts have been going OK. I have started to increase the intensity now that I'm getting a little condtioning back. My rest periods are about a min between sets now.

I wrote myself up a diet yesterday and forgot to bring it with me . I'll post that up tomorrow and hopefuly get your thoughts on it!

 

[psizzle_8]

It's a good feeling when you notice you're improving huh? Nice work!