Re: Hy-Maints 2014 Log
I'm catching up my log
8/21 legs
press: 180x40, 230x30 3 sets
calves: 360x40 4 sets
bw lunges: 40x4 sets
rdls: 115x10 4 sets
1 leg cable hammies: 15x20, 25x20 3 sets
8/22 tri/bi
cross chest curls: 25x10, 30/25x6/4 3 sets
dip machine: 135x20, 150x20, 165x20, 180x20
rope pulls: 35x20 5 sets
sb curls: barx20 2 sets, sb rev curls: barx15 2 sets
skulls: barx10, 95x8 barx10 2 sets (aggrevated my shoulder)
conc curls: 20x10 4 sets ss w bw dips 10x4 sets
8/23 shoulders
mil press: 30x10, 35x10 4 sets
db fr raise: 20x10 4 sets
lat raise: 20x10 4 sets
bent flys: 35x15 4 sets
^^all done in giant sets
upright row: 95x8 4 sets
Toms: 25x20, 35x20 3 sets
cable lats: 15x10 3 sets front and back
8/24 squats
squats: 135x8, 165x5, 175x5, 185x5, 195x5
rack pulls: 135x10, 225x5, 315x5 3 sets
shrugs: 200x20, 220x20, 230x20, 230x20
8/27 back
seated row: 170x10, 180x9, 190x8, 200x7, 210x7
bent row: 115x15, 125x12, 125x10
wide grip pull downs: 155x10, 155x9, 155x8, 155x7
db rows: 65x5 5 sets
row machine full ext and really squeeze: 70x15 4 sets
8/28 legs
press: 230x40 4 sets
calves: 410x40 4 sets
bw lunge: 20, 20 bar lunge: 40, 40
1 leg hammies: 15x30 2 sets, 25x20 2 sets, 15x20
leg ext: 75x12, 75x10 3 sets
8/29 chest
bench: 115x5 5 sets
db flys: 30x15, 35x12, 40x12, 45x10
cable flys: 20x15, 30x20, 20x15, 30x15
incline machine: 20x15 4 sets
forearms: barx18, 55x18 3 sets
8/30 STARTED NEW P/L ROUTINE
box squats: 115x10, 125x10, 155x10, 145x10, 125x10
db swings: 20x15 3 sets
shrugs: 250x20 3 sets, 180x20
pull ups: 10, 7, 7
bb curls: 55x10 3 sets full ext
planks: 3x 60 secs
I am starting a new pl routine. I hate change so I already don't like it, but I'm gonna stick with it for a few months. I'm a little bored anyhow at the gym. It combines pl work with bb'ing work...we'll see. I gotta train my front squat. Its not a lift I'm comfortable with but I will practice. I am also going to start working in the 1rm range every week and 1/2 I think....i gotta check the schedule. Today I'm going to practice the clean and press. I haven't done these in probably 9 months. should be fun
I'm catching up my log
8/21 legs
press: 180x40, 230x30 3 sets
calves: 360x40 4 sets
bw lunges: 40x4 sets
rdls: 115x10 4 sets
1 leg cable hammies: 15x20, 25x20 3 sets
8/22 tri/bi
cross chest curls: 25x10, 30/25x6/4 3 sets
dip machine: 135x20, 150x20, 165x20, 180x20
rope pulls: 35x20 5 sets
sb curls: barx20 2 sets, sb rev curls: barx15 2 sets
skulls: barx10, 95x8 barx10 2 sets (aggrevated my shoulder)
conc curls: 20x10 4 sets ss w bw dips 10x4 sets
8/23 shoulders
mil press: 30x10, 35x10 4 sets
db fr raise: 20x10 4 sets
lat raise: 20x10 4 sets
bent flys: 35x15 4 sets
^^all done in giant sets
upright row: 95x8 4 sets
Toms: 25x20, 35x20 3 sets
cable lats: 15x10 3 sets front and back
8/24 squats
squats: 135x8, 165x5, 175x5, 185x5, 195x5
rack pulls: 135x10, 225x5, 315x5 3 sets
shrugs: 200x20, 220x20, 230x20, 230x20
8/27 back
seated row: 170x10, 180x9, 190x8, 200x7, 210x7
bent row: 115x15, 125x12, 125x10
wide grip pull downs: 155x10, 155x9, 155x8, 155x7
db rows: 65x5 5 sets
row machine full ext and really squeeze: 70x15 4 sets
8/28 legs
press: 230x40 4 sets
calves: 410x40 4 sets
bw lunge: 20, 20 bar lunge: 40, 40
1 leg hammies: 15x30 2 sets, 25x20 2 sets, 15x20
leg ext: 75x12, 75x10 3 sets
8/29 chest
bench: 115x5 5 sets
db flys: 30x15, 35x12, 40x12, 45x10
cable flys: 20x15, 30x20, 20x15, 30x15
incline machine: 20x15 4 sets
forearms: barx18, 55x18 3 sets
8/30 STARTED NEW P/L ROUTINE
box squats: 115x10, 125x10, 155x10, 145x10, 125x10
db swings: 20x15 3 sets
shrugs: 250x20 3 sets, 180x20
pull ups: 10, 7, 7
bb curls: 55x10 3 sets full ext
planks: 3x 60 secs
I am starting a new pl routine. I hate change so I already don't like it, but I'm gonna stick with it for a few months. I'm a little bored anyhow at the gym. It combines pl work with bb'ing work...we'll see. I gotta train my front squat. Its not a lift I'm comfortable with but I will practice. I am also going to start working in the 1rm range every week and 1/2 I think....i gotta check the schedule. Today I'm going to practice the clean and press. I haven't done these in probably 9 months. should be fun
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