MrsMass Training Log

[MrsMass]

1/14/16
Incline bench day
Bar x 10x 2
65x8
85x8
100x5
110x3
120x3
130x3x3sets
135x3 assist on last. I get greedy sometimes this is what happens
Shoulder press
Bar x 10
65x8
85x8
95x8
100x5
100x5
105x5
105x5
Front raises -bar
40x12
50x10x4 sets

 

[MrsMass]

1/18/16
Speed bench w chains
Bar x 10
65x8
Add to bar : 10+5 lb chains
65 x 3
85x3
90x3x 9 sets w 45 sec rest between sets
JM Press
65x10x3 sets
70x10
Band triceps ext 100 reps
Pull-ups mixed grips
31 total reps.... Did not write down how I chopped that up prolly 10 first and 5-7 ish for the rest

 

[MrsMass]

1/21/2016
Incline bench
Bar x 10
65x10
85x8
100x8
115x6
120x6
125x6
125 x 6
125x6
Shoulder press
Barx
65x10
85x8
95x5
105x5 x3 sets
Lat db raise ...didn't write down. Prolly in neighborhood of 25-30 lbs 10 -12 reps
Rear db raise.....didn't write down prolly 40s for 10
Hammer curl didn't wite down reps or sets 49?? Idk

 

[MrsMass]

1/25/2016
Speed bench with heavier bands
Elitefts bands doubled, prolly the 3rd size up, 1"?
Bar x 10
65x10
85x8
Band on bar x 2-3 sets
55+ bands 3
60 + bands 9 sets of 3 reps
Db press
40x10
55x5
60x5
65x5
70x5
70x5
Better rom and control
These are done with a palms in grip, with the elbows in if that make sense. Not palms facing feet w elbows out.
Can't go 100% palms in b/c my left shoulder is jacked up in there somewhere.
( note : ALL the db in this gym from 55-75 are broken and bent asf from being dropped by the bros. one will weigh more than the other, so I alternate)
Dips
BW plus 10
3 sets 10
Working on form and rom,
Shoulder will just have to do what I want
Calves on leg press
8 plates 25 x 4sets
Pull-ups +5 lbs
5 sets 5 reps
Wide grip/ reg/reg/ | | bar ( palms in) x 2 sets
Side sit-ups 50/50

 

[MrsMass]

1/27/16
Squat
95x8
135x8
185x8
225x3
245x2
255x1
265x1 w wraps for funsies
Deads
Off 3 3 1/2 in box
135x8
185x8
225x5
275 x3
275x3
Pretty sure I did more but nothing is written down so ... I guess it didn't happen. Was not manning the log

 

[Ramrod]

Nice Heavy Squats... Impressed

 

[MrsMass]

1/28/16
Incline bench
Bar x 10
65x10
85x8
105x5
115x5
125x3
135x3
135x3
135x3
135x3
DB shoulder press
35 x 8
45x8
45x8
45x8
45x8
Side laterals
30x10 x 3 sets
Rear delt bent over fly
45x10 drop set 30 x 10
45x8+2 drop set 30x10
45x10 Ds 30x 10
Finish side laterals with palms facing rear
15 x 15 reps 2 sets
Front raise 40 x 10 x ?

 

[MrsMass]

1/29/16
Accessory day
Drop sets straight bar curls
80/70/60 x 5reps each
Super set with
Bar with vert D handle on cable machine
Tris
170/160/150
4th set
180/170/160
4 sets each

 

[MrsMass]

1/31/16
@ home gym in sq rack
Bench 2 boards
Bar x
65x 8
115x8
135x8x2sets
Boards
155x3
170x3
180x3
185x3
185x3
185x3
Speed squats with safety squat bar
Bar x
65x
95x
135 x ? W/ small and med chains
135x 8 sets 2 reps ea with s+m+l chains
( chains are semi truck tire snow chains. We hang the first one and then loop the other ones through the hole)
Ssb squats no chain
145x8x2sets
155x8

 

[MrsMass]

2/2/16
Speed bench
Bar
65x
95x
115x
Bands/barx5
55x5
65x5
70x3 x 8 sets
Db press
50x10
60x5
65x5
70x5
That's all that's on the paper? Not sure what went down, or why so short.

 

[MrsMass]

2/3/16
Squats
Bar x 15 95x10
135x8
185x8
225x5
250x4
250x4
250x4
250x4
Good mornings
135 x10
135x10
145x10
155x10
185x10
Abs 100 reps lying leg raise
Calves 100 reps 90#

 

[MrsMass]

2/9/16
Speed bench
Warmup bar
65x10
95x10
Bands plus bar/ thicker bands
55x5
65x5
75x3x 8 sets