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#1
07-11-2008, 10:47 AM
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ecko31s training log
I decided to start posting my workouts again. here it is.
Tues 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 Wens 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
__________________
Anything worth having is never easy to achieve. 
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#2
07-13-2008, 10:17 AM
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Re: ecko31s training log
Sat
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
__________________
Anything worth having is never easy to achieve.
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#3
07-13-2008, 10:39 AM
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Re: ecko31s training log
Sun
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. Deadlifts 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 30,25 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
__________________
Anything worth having is never easy to achieve.
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