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    my workout log

    Discussion in 'Online Journals' started by trapchic, Nov 28, 2016.

    1. trapchic

      trapchic Well-Known Member

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      3 sets
      5 oly bar cleans
      30 sec plank

      4 sets
      12 hip thrusts
      10 TRX push ups

      4 sets
      10 TRX inverted rows
      10lb kb step ups, 10 ea side
      35lb suitcase carry walk

      1500 strides elliptical
      --


      5 sets
      5 ea side 15lb lateral wall balls
      30 sec elbow plank
      no rest in bet sets

      4 sets
      12 25lb KB swings
      15 ball slams, 8lb
      no rest in bet sets

      3 sets
      10 TRX inverted rows
      15 hip thrusts
      30lb suitcase carry walk

      3 minute sprint

      --

      bent over row
      2x10 50lb warm up
      5x5 70lb, working set

      wide grip lat
      2x10 60lb
      2x10 70lb

      1,200 strides on the elliptical
       
    2. trapchic

      trapchic Well-Known Member

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      BENCH PRESS 3X5 85% 1RM

      ACCESSORIES:

      OVERHEADPRESS
      4 SETS OF 6 75% 1RM (as my presses are relatively weaker)

      5 SETS OF 10
      INCLINED DB PRESS
      INCLINED DB FLYE
      CABLE CROSSOVER
      SIDE LATERAL RAISE
      TRICEPS PUSHDOWN

      --

      CIRCUIT DAY


      --

      BACK SQUATS AT 3X5 85%1RM


      ACCESSORIES:
      4 SETS OF 6 90% 1RM
      ROMANIAN DL

      5 SETS OF 10

      GOBLET SQUATS
      LEG PRESS
      LYING LEG CURL
      LEG EXTENSION
      CALF RAISES

      --

      OVERHEAD PRESS 3X5 90%1RM

      ACCESSORIES:
      4 SETS OF 6, 80%1RM
      NARROW GRIP BENCH PRESS
      INCLINE BENCH PRESS

      5 SETS OF 10

      BEHIND THE NECK OHP
      INCLINE DB FLY
      TRICEPS PUSHDOWN
      OVERHEAD TRICEPS EXTENSION
      FACE PULLS

      --

      DEADLIFT 3X5 90%1RM

      ACCESSORIES:

      FRONT SQUATS 4 SETS OF 6, 80% 1RM

      5 SETS OF 10
      BENT OVER ROW
      LAT PULLDOWN
      CABLE ROW
      ONE ARM DB BENT OVER ROW
      FACE PULLS

      --

      CARDIO
       
    3. trapchic

      trapchic Well-Known Member

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      I suppose so! Strength has been incredible as well. How are your workouts goin?
       
    4. trapchic

      trapchic Well-Known Member

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      Basically did the same sets as last week, but increased the number of sets this time:

      BENCH PRESS 5X5 85% 1RM
      ACCESSORIES:
      OVERHEADPRESS
      4 SETS OF 6 75% 1RM

      5 SETS OF 10
      INCLINED DB PRESS
      INCLINED DB FLYE
      CABLE CROSSOVER
      SIDE LATERAL RAISE
      TRICEPS PUSHDOWN

      --
      CIRCUIT DAY
      Did core workouts
      --
      BACK SQUATS AT 5X5 85%1RM
      ACCESSORIES:
      4 SETS OF 6 90% 1RM
      ROMANIAN DL
      5 SETS OF 10
      GOBLET SQUATS
      LEG PRESS
      LYING LEG CURL
      LEG EXTENSION
      CALF RAISES
      --

      OVERHEAD PRESS 5X5 90%1RM
      ACCESSORIES:
      4 SETS OF 6, 80%1RM
      NARROW GRIP BENCH PRESS
      INCLINE BENCH PRESS
      5 SETS OF 10
      BEHIND THE NECK OHP
      INCLINE DB FLY
      TRICEPS PUSHDOWN
      OVERHEAD TRICEPS EXTENSION
      FACE PULLS

      --
      DEADLIFT 5X5 90%1RM
      ACCESSORIES:
      FRONT SQUATS 4 SETS OF 6, 80% 1RM
      5 SETS OF 10
      BENT OVER ROW
      LAT PULLDOWN
      CABLE ROW
      ONE ARM DB BENT OVER ROW
      FACE PULLS
       
    5. trapchic

      trapchic Well-Known Member

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      5 45lb deadlifts (warm up)

      5 70lb barbell deadlifts
      5 80lb barbell deadlifts
      5 90lb barbell deadlifts
      5 110lb barbell deadlifts

      4 sets

      10 inverted rows (on TRX)
      10 40lb lat pull down
      10 hip raises
      10 swiss ball roll outs
      10 mini pull ups
      10 SLDL



      3 sets

      10 8lb medicine ball slams
      10 40lb suspension rows (ea side)
      10 WGS with walk out
      10 Swiss ball roll out
      10 20lb cable core press
      10 minutes treadmill




      10 minutes treadmill

      15 minutes HIIT/ABS NTC

      3 sets

      10 45lb sumo squat (smith machine)
      10 40lb squat machine
      10 bodyweight squats
      10 25lb db squats
      10 40lb lying leg curls
      10 30lb leg extension
       
    6. MarkB

      MarkB Administrator Staff Member

      Joined:
      Aug 2016
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      Hi @trapchic

      Sorry I have been quiet for a while - busy with other sites.

      I just wanted to catch up with you and see how things were going? If you get a moment could you send me a PM as I have a free servcie I will be launching on this site in August. I would appreciate your feedback.
       

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