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My Training Log

A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
#1
Decided I'd join in and start a log on here as well. First a little background; last February I injured my left knee while performing leg presses with my feet low on the platform. Then I came down with a chronic cold that with severe coughing and chest congestion that took over 3 weeks to recover from. I haven't trained at all in over 6 weeks now. I'm now back in the dungeon and I'm currently following a three day rotating split training on M/W/F. My primary focus is on using T.U.T. and emphasising lowering the weight slowly for at least a 3 count.

The following is a recount of the past two weeks of training:


Monday - 05/02/2011

Warmup:

Mobility/Stretching
External Rotation with rubber tube - 35 X 25
Internal Rotation with rubber tube - 40 X 40


Workout:

Smith Machine Calf Raise
135lbs X 12
225lbs X 12
315lbs X 12

Rack Pullups
BW - 10 X 10 X 10 X 10

Reverse Grip EZ Bar Row
125lbs X 10
175lbs X 10
225lbs X 6

15^ Decline Bench
Bar X 20
95lbs X 20
135lbs X 15
155lbs X 10

30^ Dumbell Incline Bench
35lbs X 15
45lbs X 15
55lbs X 12

Lying DB Extension
30lbs - 8 X 8 X 8

Tricep Bench Cable Extensions
110lbs X 15
120lbs X 15
130lbs X 12

Standing DB Curl
25lbs - 15 X 15 X 15

EZ Bar Reverse Curls
35lbs - 12 X 12 X 12

************************************************


Wednesday – 05/04/2011

Workout # 1

Warmup:

Mobility/Stretching

DB Shoulder Horn
5lbs X 20
10lbs X 20
15lbs X 15

Workout:

Seated Calf Raise
100lbs X 15
125lbs – 15 X 15

EZ Bar Front Raise
35lbs X 15
55lbs X 15
65lbs X 10

DB Side Lateral
10lbs X 12
15lbs X 12
20lbs X 12

DB Rear Lateral
10lbs X 12
15lbs X 15
20lbs X 15

Seated Smith Press
45lbs X 15
65lbs X 15
85lbs X 15

DB Shrug
70lbs – 15 X 15




Workout # 2

Warmup:

Mobility/Stretching

Hanging Leg Raise
15 X 15

Workout:

Lying Leg Curl
60lbs X 12
70lbs X 12
80lbs X 12
90lbs X 10

Leg Extension
80lbs X 12
100lbs X 12
120lbs X 12

Bow Bar Box Squat
Bar X 10
140lbs X 10
230lbs X 10
280lbs X 10
320lbs X 1 - (Felt a twinge of pain in left knee so I ended the workout)


*************************************************************************

Friday – 05/06/2011

Warmup:

Mobility/Stretching

External Rotation with Rubber Tube
35 X 35

Internal Rotation with Rubber Tube
40 X 40

Workout:

Nautilus Pullover
100lbs X 12
120lbs X 12
130bls X 12

Rack Pulls – Bar Below Knees
135lbs X 10
225lbs X 10
315lbs X 10

Seated Backwards Pulldown
120lbs X 10
140lbs X 10
160lbs X 8

DB Bench
35lbs X 15
45lbs X 15
55lbs X 15
65lbs X 15

DB Flyes
25lbs X 12
30lbs X 12
35lbs X 12

EZ Bar Close Grip Bench
125lbs X 10
145lbs X 10
175lbs X 7

Nautilus Tricep
70lbs X 12
90lbs X 12
110lbs X 7

Nautilus Bicep
60lbs X 12
70lbs X 12
80lbs X 12

Incline DB Curl
20lbs X 12
25lbs X 10
20lbs X 12

Nautilus Multi-Purpose Calf Raise
200lbs X 12
250lbs – 12 X 12


*********************************************


Monday – 05/09/2011

Workout # 1

Warmup:

Mobility/Stretching

DB Shoulder Horn
7.5lbs X 20
10lbs X 20
15lbs X 15

Workout:

Thumb Up DB Front Raise
10lbs X 12
15lbs X 12
20lbs X 12
25lbs X 12
30lbs X 10

One Arm DB Side Lateral
10lbs X 12
15lbs X 12
20lbs X 12
25lbs X 12
30lbs X 10

One Arm Cable Side Lateral
25lbs – 10 X 10 X 10 X 10

DB Rear Floor Raise
10lbs – 12 X 12 X 12

Barbell Shrug
135lbs X 12
225lbs X 12
315lbs X 12

Seated Calf Raise
100lbs X 15
125lbs X 15
150lbs – 15 X 15



Workout # 2

Warmup:

Mobility/Stretching

Hanging Leg Raise
15 X 15

Workout:

Standing Leg Curl
50lbs X 12
60lbs X 12
70lbs X 12
80lbs X 10
55lbs X 15

Reverse Hyper
340lbs X 12
380lbs X 10

Leg Extension
80lbs X 15
100lbs X 15
120lbs X 15
140lbs X 15

Front Squat
Bar X 12
135lbs X 12
1850lbs X 12
222lbs X 10

Belt Squat
150lbs – 10 X 10


**********************************************

Wednesday – 05/11/2011

Workout # 1

Warmup:

Mobility/Stretching

Workout:

Cable High Rows
120lbs X 12
140lbs X 12
160lbs X 12
180lbs X 10

One Arm DB Row
80lbs X 10
100lbs X 10
120lbs X 8

T-Bar Row
90lbs X 10
135lbs X 10
180lbs X 10

DB Preacher Curl
20lbs X 12
25lbs X 10
30lbs X 10
20lbs – 15 X 10

EZ Barbell Curl
55lbs – 10 X 10 X 10

Standing Calf Raise
180lbs X 12
220lbs X 12
260lbs X 12



Workout # 2

Warmup:

Mobility/Stretching

External Rotation with Rubber Tube
35 X 35

Internal Rotation with Rubber Tube
45 X 45

Workout:

10^ DB Decline Bench
35lbs X 20
45lbs X 20
55lbs X 15
65lbs X 15
75lbs X 12

45^ Incline Bench
Bar X 20
95lbs X 10
135lbs X 10
155lbs X 10

Key Press
55lbs X 10
65lbs X 10
75lbs X 6

Pushup
BW – 20 X 12

DB French Press
60lbs X 12
75lbs X 11
90lbs X 6

45^ Incline DB Extension
25lbs X 10
30lbs X 7
25lbs X 9

Pushdowns
100lbs X 15
120lbs X 15
140lbs X 15 + 110lbs X 15 (Drop Set)


************************************************

Friday – 05/13/2011

Workout # 1

Warmup:

Mobility/Stretching

DB Shoulder Horn
5lbs X 20
10lbs X 20
15lbs X 15

Workout:

Front Plate Raise
25lbs X 15
35lbs X 15
45lbs X 15
55lbs X 12

Nautilus Side Lateral
70lbs X 12
80lbs X 12
90lbs X 12
100lbs X 12
110lbs X 12

Lo Incline DB Rear Lateral
10lbs X 12
15lbs X 12
20lbs – 12 X 12

Behind Back Smith Shrug
135lbs X 12
225lbs X 12
315lbs X 12



Workout # 2

Warmup:

Mobility/Stretching

Hanging Leg Raise
15 X 15

Workout:

GHR on Lat Machine
8 X 8 X 8 X 8

Romanian Deadlift
135lbs X 8
225lbs X 8
275lbs X 8

Leg Extension
80lbs X 15
100lbs X 15
120lbs X 15
140lbs X 15

45^ Leg Press
360lbs X 12
450lbs X 12
540lbs X 12
630lbs X 12

Nebula Hack Squat
180lbs – 10 X 10 X 10

45^ Leg Press
360lbs X 12
450lbs X 12
540lbs X 12

Seated Calf Raise
100lbs X 15
125lbs X 15
100lbs X 15
 
Last edited:
AllTheWay

AllTheWay

TID Lady Member
Mar 17, 2011
4,240
411
#2
i love the fact that you include the weight you lift. great log. thanks :D
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
#4
Monday - 05/16/2011

Warmup:
Mobility/Stretching

External Rotation with rubber tube - 35 X 25
Internal Rotation with rubber tube - 40 X 40


Workout:

Smith Machine Calf Raise
135lbs X 12
225lbs X 12
315lbs X 12
365lbs X 12

Rack Pullups
BW - 12 X 12 X 12 X 12

Reverse Grip EZ Bar Row
125lbs X 10
175lbs X 10
215lbs X 10
195lbs X 12

Seated Cable Row
140lbs X 10
160lbs X 10
180lbs X 10

10^ Decline Bench
Bar X 25
135lbs X 20
155lbs X 15
185lbs X 12
205lbs X 10

30^ Dumbell Incline Bench
35lbs X 15
45lbs X 15
55lbs X 15
65lbs X 12

Lying DB Extension
30lbs - 10 X 10 X 9

Tricep Bench Cable Extensions
110lbs X 15
120lbs X 15
130lbs X 14

DB Kickback
20lbs - 10 X 10

Standing DB Curl
25lbs X 15
30lbs X 12
35lbs X 8
25lbs X 15

EZ Bar Reverse Curls
45lbs - 12 X 12 X 12
 
AllTheWay

AllTheWay

TID Lady Member
Mar 17, 2011
4,240
411
#5
thats a lot of work! you should be feeling ready for bed after that! :)
 
trentracks

trentracks

TID Board Of Directors
Apr 23, 2011
1,044
253
#8
wheres that music playlist,with those funky town hits and Coal Chamber classics buddy?
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
#9
Thanks for the comments guys, and yes after that last workout I was ready for bed! We actually got a late start on that workout and didn't finish until after 10:00 PM. My wife and I drank a protein drink and went straight to bed. Ahhh, the workout music playlist selection - I knew there was something I was forgetting to include in this log that would help give it a little bit of entertainment value. I guess I should also start adding some comments about the workouts or my day, but don't expect me to get as detailed as ATW does in her log (My days are just not as exciting as hers).


Wednesday – 05/18/2011

Workout # 1

Warmup:

Mobility/Stretching

DB Shoulder Horn
5lbs X 20
10lbs X 20
15lbs X 20

Workout (6:45 - 7:35 AM)

EZ Bar Front Raise
35lbs X 15
45lbs X 15
55lbs X 15
65lbs X 12

DB Side Lateral
10lbs X 12
15lbs X 12
20lbs X 12
25lbs X 12
30lbs x 12

DB Rear Lateral
15lbs X 15
20lbs X 12
25lbs X 12
30lbs X 12

Seated Smith Press
45lbs X 15
65lbs X 12
95lbs X 12
135lbs X 12
155lbs X 8

DB Shrug
75lbs X 15
100lbs X 15
120lbs X 12 (Grip started failing)

Seated Calf Raise
100lbs X 15
125lbs X 15
150lbs X 15
175lbs X 15

Music: Soil - YouTube - ‪SOiL - Halo‬‏


Workout # 2

Warmup:

Mobility/Stretching

Hanging Leg Raise
15 X 15

Workout (7:20 - 9:00 PM)

Lying Leg Curl
60lbs X 12
70lbs X 12
80lbs X 12
90lbs X 12
100lbs X 10

Leg Extension
100lbs X 12
120lbs X 12
140lbs X 12
160lbs X 12

Bow Bar Box Squat
Bar X 10
140lbs X 10
230lbs X 10
280lbs X 10
320lbs X 5 - (Put on a pair of APT knee wraps, but didn't like the way they felt - too much rebound)
320lbs X 10 - (Put on a pair of 20+ year old, worn out Rick Dale Crane knee wraps - no rebound)

Music: Napalm Death - YouTube - ‪NAPALM DEATH - Time Waits For No Slave (OFFICIAL VIDEO)‬‏

Comments: After the morning workout I went and helped a friend (who owns an animal removal company) remove three beavers from a pond. After about 4 hours walking around the pond and playing hide and seek with the three beavers, we managed to shoot and kill two of them. The third beaver escaped us by entered a den in the bank. After we gave up on the beaver, I grabbed my fly rod which I'd brought along and caught 6 nice bass in less than 30 minutes. We then had to leave to get home. Tomorrow I'm going to help him remove a family of geese from another property; then we're going back to the beaver pond to try to get the third beaver and to do some more fishing.
 
Last edited:
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
#10
Friday – 05/20/2011

Warmup:

Mobility/Stretching

External Rotation with Rubber Tube
40 X 40

Internal Rotation with Rubber Tube
45 X 45

Workout (9:00 - 10:45 PM)

Nautilus Pullover
100lbs X 12
110lbs X 12
120lbs X 12
130lbs X 12

Rack Pulls – Bar Below Knees
135lbs X 10
225lbs X 10
315lbs X 10
405lbs X 10

Seated Backwards Pulldown
120lbs X 10
140lbs X 10
160lbs X 10

DB Bench
35lbs X 20
45lbs X 20
60lbs X 12
75lbs X 12
90lbs X 8

DB Flyes
25lbs X 12
30lbs X 12
35lbs X 12
40lbs X 12

EZ Bar Close Grip Bench
125lbs X 10
145lbs X 10
175lbs X 10

Nautilus Tricep
70lbs X 12
90lbs X 12
110lbs X 12
90lbs X 15

Nautilus Bicep
60lbs X 15
70lbs X 12
80lbs X 12
90lbs X 10

Incline DB Curl
20lbs X 12
25lbs X 12
30lbs X 12

Nautilus Multi-Purpose Calf Raise
200lbs X 12
250lbs X 12
290lbs X 12
340lbs X 12

Music : Rob Zombie - YouTube - ‪Rob Zombie - Superbeast‬‏

Comments: Got a late start on this workout and was feeling tired. Maybe having sex before working out is not a good ideal after all. Anyway, after the box squats on wednesday my lower back tightened up. I tried stretching it out and doing some foam rolling before training today, but it still bothered me when doing the rack pulls. It has been a long day and I'm feeling really tired so I'm going to bed now. Tomorrow will be another long day as my wife and I will be attending the USAPL Womens Nationals in Atlanta.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
298
97
#11
Monday – 05/23/2011


4:30 AM Fasted Cardio - 35min on Treadmill at 3.2 mph.


Workout # 1

Warmup:

Mobility/Stretching

DB Shoulder Horn
5lbs X 20
10lbs X 20
15lbs X 20

Workout (7:30 - 8:30 AM)

Thumb Up DB Front Raise
15lbs X 12
20lbs X 12
25lbs X 12
30lbs X 12
35lbs X 8

One Arm DB Side Lateral
15lbs X 12
20lbs X 12
25lbs X 12
30lbs X 12
35lbs X 8

Behind Back One Arm Cable Side Lateral
25lbs – 12 X 12 X 12

DB Rear Floor Raise
10lbs – 15 X 15 X 15

Barbell Shrug
135lbs X 12
225lbs X 12
315lbs X 12
365lbs X 8 - Stopped at 8 reps because I could no longer hold the pause at top.

Seated Calf Raise
100lbs X 15
125lbs X 15
150lbs X 15
175lbs X 12


Music: Mudvayne - YouTube - ‪Mudvayne - Determined‬‏



Workout # 2


Warmup:

Mobility/Stretching

Hanging Leg Raise
25 X 25

Workout (7:05 - 8:40 PM)

Standing Leg Curl
50lbs X 12
65lbs X 12
80lbs X 12
60lbs X 15

Reverse Hyper
340lbs X 12
380lbs X 12
430lbs X 10

Leg Extension
100lbs X 12
120lbs X 12
140lbs X 12
160lbs x 12

Front Squat
Bar X 10
135lbs X 10
1850lbs X 10
222lbs X 10
275lbs - 3 X 3

Belt Squat
150lbs – 12 X 12 X 12
180lbs X 12


Music: Coal Chamber - YouTube - ‪Dark Days - Coal Chamber‬‏

Comments: Had a great time at the USAPL Women's Nationals and got to meet and talk to Priscilla Ribic and found her to be very friendly and humble. If you don't know who Priscilla Ribic is, then you know nothing about women's powerlifting. On Sunday she lifted and won the 165lb Women's Open National title by more than 200lbs over the 2nd place finisher. I didn't get to meet Suix-Z Hartwig-Gary, but I did almost knocked her down. She didn't seem to happy about that and I didn't think it the right time to introduce my wife and myself to her. All I'm going to say in my defense is that she is very short and I was not looking down as I was walking. Anyway, on to today's workout. Felt good today. Left shoulder was feeling a little tender going into the shoulder workout, but did not hinder me durring the workout. My lower back/glute tiein on my left side is still a little tight, but it too did not hinder the workout. My left knee felt great going into the workout and did not give me any problems until I got up to the 275lb set on front squats. Was going to do one set with the 275lbs for 5 to 6 reps, but I felt a little discomfort under the patella on the third rep and stopped. However being the meathead that I am, I decided to do another set of 3 reps with that weight. At the end of that set I was feeling more than a little discomfort. Moved on to belt squats and only felt a slight discomfort while doing them. Afterwards I put an ice pack on my knee. I'll continue altering icing and stretching the knee during the day tomorrow.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,125
621
#12
Dude, wow, just found ur log....you move a lot of weight in ur sessions. We definately have different philosophies and approaches...I'm interested to see your progress with a this system.

MAYO
 
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