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    Thread: Some recent workouts

    1. #1
      chemicallyengineered's Avatar
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      Default Some recent workouts

      It's been a while but here's some training logs;
      Lateral Machine but rears 30x12, X11, x9, x8
      Seated side laterals with just bands and thumbs facing up 13, 10, 8,6.5
      Side laterals banded 8.5, 8, 8+8with 10lb db
      Kneeling behind the neck 25x12, 35x10, 35x11, 35x10
      Behind the back shrugs 45x25, 90x15, 135x10, 145x9
      Incline bench cable shrugs 32.5x12, 37.5x10, 42.5x7
      Shrug downs 120x14,125x,11, 125x20x10



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    2. #2
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      Default Re: Some recent workouts

      Seated calf 70x18, x13, X11, x9, 45x12
      Meadows rows 25x25, 50x12, 60x10, 60x10
      Parallel grip seated cable rows 110x14, 121x11, 126x10, 126x11
      Reverse grip pull down wide bar 110x12, 115x11, 115x9, 115x9
      Behind the neck pull down kai style -121x12, 121x11, 121x11, 121x12
      Dead shrugs (at the top of every dead you do 3 shrugs)45x7, 90x8, 135x4, 90x6
      Shrug downs - vbar- 121x20, 143x19, 165x14
      Shrug backs wide bar 121x12, 121x10, 121x10


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    3. #3
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      Default Re: Some recent workouts

      Banded assisted pull ups. 12, 10, 8, 7
      Antione v handle( stand at lay pull down in a track stance with one foot on the seat) 55x12, 60x10, 65x10, 70x10
      Cobras 50x15, 57.5x12, 57.5x13
      Seated cable rows with underhand grip 120x12, 120x10, 120x10, 120x10- rest pauses for 8,9,10 on last set
      Dead rows 45 x10, 45x8, 45x7, 45x7
      Shrugs 45x 15, 90x12, 135x8. Back, legs and grip giving out



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    4. #4
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      Default Re: Some recent workouts

      Dead rows is one row after the completion of every dead lift.


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    5. #5
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      Default Re: Some recent workouts

      Incline bench rear laterals thumbs in. 15x14, 20x13, 25x10, 25x9.5
      Ez curl bar front raise underhand grip 20x13, 30x12, 30x10, 30x10
      Seated laterals 15x13, 15x 11, 15x9, 10x11. Arthritis in right shoulder always kills me on these.
      Smith press behind the neck - 10x13, 15x12, 20x12, 25x8
      Tricep rope pressdown 30x15, 40x12, 50x10, 50x8
      Dip machine press downs -55x12, 60x13, 65x10, 60x9
      Floor press 25x15, 35x12, 45x10



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    6. #6
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      Default Re: Some recent workouts

      Seated calf 90x10, 8, 5 45x8
      Banded pull-ups 12, 10, 8, 8
      Pulldowns behind the neck kai style 110x12, 121x11, 126x9, 126x8
      Straight arm pull down at tricep station- 55x13, 55x10, 55x6, 44x8
      Seated cable row with weights under my ass
      121x12, 126x11, 131x11, 121x11
      Bent over row with overhand grip 45x12,55x10, 60x9, 60x8
      Good mornings 10x12, 10x10, 10x9



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    7. #7
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      Default Re: Some recent workouts

      Incline db 50x15, 60x14, 70x13, 80x8, 80x8
      Flat machine 55x11, 60x11, 65x11, 70x10
      Decline bar 45x10, 45x8, 45x8
      Dexter mid pulley crossover over hand 11x11, 11x9, 11x9
      Rotary torso 20x10x2 non stop
      Crunches. 20x2



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    8. #8
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      Default Re: Some recent workouts

      All weights on plate loaded machines or bars are plates on each side of the bar. I figure it's easier to picture the plates than to give you total weight and you try to work backwards.


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    9. #9
      chemicallyengineered's Avatar
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      Default Re: Some recent workouts

      Spider curls ez bar 5x15, 10x13, 15x10, 17.5x8
      One arm preacher with bands 10x10, 20x6, 20x6, 30 no bands x10
      Kneeling High pulley curl 27.5x7, 22x12, 22x9
      Back supported pressdown 55x15, 66x14, 77x11, 88x9
      Lying two db extensions 20x12, 25x10, 30x8, 25x10
      Reverse grip ezbar 44x15, 55x12, 66x8 grip slipping



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    10. #10
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      Default Re: Some recent workouts

      Quote Originally Posted by chemicallyengineered View Post
      Incline db 50x15, 60x14, 70x13, 80x8, 80x8
      Flat machine 55x11, 60x11, 65x11, 70x10
      Decline bar 45x10, 45x8, 45x8
      Dexter mid pulley crossover over hand 11x11, 11x9, 11x9
      Rotary torso 20x10x2 non stop
      Crunches. 20x2



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      Referring to your next post that means you have 45's on each side of your decline bar. This is great for me thanks.
      "E pluribus unum"


      "Out of Many, ONE"

    11. #11
      chemicallyengineered's Avatar
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      Default Re: Some recent workouts

      Quote Originally Posted by Trixie View Post
      Referring to your next post that means you have 45's on each side of your decline bar. This is great for me thanks.
      Yes ma'am. I pretty much use this method of recording weight for almost everything.


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    12. #12
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      Default Re: Some recent workouts

      Workouts look great my friend!!

    13. #13
      chemicallyengineered's Avatar
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      Default Re: Some recent workouts

      Leg press machine calf raise goes out 140x23, 13, 11, 11
      Plate loaded shoulder press with bands 25x15, 50x13, 70x13, 95x13, 115x13, 125x7.5
      Standing laterals with just bands 7.5, 7.5, 6.5+10lbx8, 10x12
      Leaning front raise 10x9, 10x10, 10x10
      Kneeling over head cable lateral 16x10, 11x10, 11x6
      Plate loaded dip machine shrugs 45x15, 90x12, 135x7, 115x?
      Shrug backs parallel grip 110x12, 110x11, 110x11
      Shrug downs 121x14, 143x13, 148x10


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    14. #14
      chemicallyengineered's Avatar
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      Default Re: Some recent workouts

      Seated calf 90x8, x8, x6, x6
      Banded declines. Bar x 15, 25x14, 50x11, 50x8, 50x10-no band
      Incline db 70x14, 80x9, 80x9, 80x7
      Floor press 45x13, 55x11, 65x6, 45x10
      Pec deck overhand grip 50x12, 60x8, 60x8



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    15. #15
      chemicallyengineered's Avatar
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      Default Re: Some recent workouts

      Leg press calf raise toes in 140x20, x14,x9, x10
      Pull downs to the front 110x15, 121x13, 131x8, 126x9, 121x9
      V handle pulldowns on incline bench at tricep pressdown station facing in 99x11, 104x11, 110x7, 104x8
      One arm lay pulldowns with d handle sitting perpendicular to machine 33x13, 38x11, 38x11
      Dead rows 45x?, 70x9, 95x7, 95x9
      Cmdap shrugs 70x14, 90x13, 110x12, 110x9



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