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ecko31s 07-11-2008 10:47 AM

ecko31s training log
I decided to start posting my workouts again. here it is.
Chest and Back
Incline Barbell Press 135x40 185x20 225x15 275x10 265x9 255x9 245x9 drop to 225x12
Pull-ups bodyweightx40 45lbsx15 90lbsx12 90lbsx11 90lbsx10 drop to 45x8 drop to body weight x10
Flat barbell press 225x12 275x12 295x9 315x4 drop tp 225x14
One arm dumbell rows 75x12 90x14 110x14 110x14
Dips body weightx60 45lbsx25 90lbsx20 90lbsx15 drop to body weightx20
V-bar cable rows 180x13 200x13 220x12 210x12
Quads and Hams
Leg ext. 90x30 135x25 180x20 225x13 225x13 drop to 180x10 drop to 135x10
Hammer strenght squats 400x15 490x15 600x14 690x12 drop to 400x12
Leg press 490x15 600x15 690x15 780x13 drop to 600x12
Seated leg curls 45x20 90x15 115x18 125x12 115x12 115x12
lying leg curls single leg 25x15 30x15 35x15 40x15 45x12

ecko31s 07-13-2008 10:17 AM

Re: ecko31s training log
Seated Smith Mach. Shoulder press
135x20 175x15 225x15 235x13 245x11 250x7 drop to 235x6
Smith Mach. Upright rows
155x13 185x12 205x9
Cable laterals 25x13 ss with dumbell laterals 30x13
Cable laterals 30x12 ss with dumbell laterals 30x12
Dumbell laterals 30x12 ss with cable laterals 25x12
One arm front dumbell raises
30x13 40x12 50x11

ecko31s 07-13-2008 10:39 AM

Re: ecko31s training log
Barbell shrugs curl grip(underhand) 135x25 change to overhand 135x25 with no rest (warm-up set)
Dumbell shrugs 80x45 ss with Barbell shrugs under hand 225x15 switch to overhand 225x10
dumbell shrugs 90x25 ss with barbell shrugs underhand
225x12 then overhand 225x10
Barbell shrugs overhand 225x12 then underhand 225x12 then dumbell shrugs 80x12

this is the first time that i have done deadlifts in over a year due to a back injury. I made sure that my form was perfect on these to make sure i dont injure my self again.
135x20 225x15 275x12 315x12 225x12
Standing calve raises on hammer strength squat mach.
200x30 290x20 400x15 ss with
seated calve raises
100x15 15 15
Calve press on leg press mach.
200x30 400x20 600x12
Hanging leg raises
rope cable crunches facing away
42x25 50x25
cable crunches using a single handle bringing your left elbow to right knee and the same for the other side
30x25 42x25

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