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My Training Log

A

Anabolic Beast

VIP Member
Nov 16, 2010
321
105
#1
Decided to start logging my workouts again. I’m starting a new log since it’s been a few years since my shoulder surgeries. I’ve been back training consistently since early May. Having a home gym has been a big advantage during the past few months when all the commercial gyms have been closed. The follow are my workouts from May to present.

Evening Workout
Monday, May 11, 2020 at 6:48 PM

Seated Leg Tucks
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Bench Press (Shoulder Saver Pad)
Set 1: 45 lb × 20
Set 2: 135 lb × 15
Set 3: 135 lb × 15
Set 4: 185 lb × 12
Set 5: 225 lb × 12
Set 6: 245 lb × 8

Push Up
Set 1: 20 reps
Set 2: 13 reps
Set 3: 7 reps

Close Grip Bench Press (Shoulder Saver)
Set 1: 135 lb × 8
Set 2: 135 lb × 8
Set 3: 135 lb × 8

Bent Over Row (Barbell)
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 185 lb × 12
Set 4: 225 lb × 12

Rack Chins
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Nautilus Side Lateral
Set 1: 60 lb × 15
Set 2: 70 lb × 15
Set 3: 80 lb × 10

Nautilus Shoulder Press
Set 1: 60 lb × 15
Set 2: 70 lb × 12
Set 3: 80 lb × 3

Tricep Pushdown
Set 1: 100 lb × 20
Set 2: 120 lb × 20
Set 3: 140 lb × 12

Hammer Curl (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15

Captain Of Crush (Trainer For Time)
Set 1: 0:20
Set 2: 0:20



Evening Workout
Wednesday, May 13, 2020 at 6:52 PM

Broom Twist (Standing)
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

Hanging Leg Raise (Ab Straps)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Nautilus Multi-Purpose Standing Calf
Set 1: 200 lb × 12
Set 2: 250 lb × 12
Set 3: 295 lb × 8

Nautilus Lying Leg Curl
Set 1: 60 lb × 12
Set 2: 80 lb × 12
Set 3: 100 lb × 10

Deadlift (Kettlebell One Leg)
Set 1: 35.2 lb × 10
Set 2: 52.8 lb × 10
Set 3: 52.8 lb × 10

Leg Extension (Machine)
Set 1: 100 lb × 25
Set 2: 120 lb × 25
Set 3: 140 lb × 25

Box Squat (Safety Squat Bar)
Set 1: 145 lb × 10
Set 2: 195 lb × 8
Set 3: 235 lb × 3
Set 4: 285 lb × 3


Evening Workout
Friday, May 15, 2020 at 7:49 PM

One Legged Calf Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Crunch
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

30^ Incline Bench Press (Dumbbell)
Set 1: 30 lb × 20
Set 2: 40 lb × 20
Set 3: 55 lb × 20
Set 4: 55 lb × 20
Set 5: 55 lb × 20

Push Up
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Seated Cable Row
Set 1: 120 lb × 12
Set 2: 150 lb × 12
Set 3: 180 lb × 12

Lat Pulldown (Reversed Grip)
Set 1: 100 lb × 12
Set 2: 130 lb × 12
Set 3: 160 lb × 8

Side Lateral (Dumbbell)
Set 1: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15

Upright Row
Set 1: 45 lb × 12
Set 2: 45 lb × 12
Set 3: 45 lb × 12

Tricep Push Downs (One Arm)
Set 1: 40 lb × 20
Set 2: 45 lb × 20
Set 3: 50 lb × 15

Bicep Curl (One Arm Cable)
Set 1: 30 lb × 20
Set 2: 35 lb × 20
Set 3: 40 lb × 15


Evening Workout
Monday, May 18, 2020 at 6:50 PM

Hanging Leg Raise (Ab Straps)
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps

Broom Twist (Standing)
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Nautilus Multi-Purpose Standing Calf
Set 1: 200 lb × 12
Set 2: 250 lb × 12
Set 3: 295 lb × 10

Standing Leg Curl
Set 1: 60 lb × 12
Set 2: 70 lb × 12
Set 3: 80 lb × 12

Stiff Leg Deadlift (Kettlebell)
Set 1: 105.6 lb × 10
Set 2: 105.6 lb × 10
Set 3: 105.6 lb × 10

Leg Extension (Machine)
Set 1: 100 lb × 30
Set 2: 120 lb × 30
Set 3: 140 lb × 20

Squat (Buffalo Bar)
Set 1: 145 lb × 10
Set 2: 195 lb × 10
Set 3: 235 lb × 8
Set 4: 285 lb × 8
Set 5: 325 lb × 3


Evening Workout
Wednesday, May 20, 2020 at 8:02 PM

Crunch
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps

Nautilus Multi-Purpose One Legged Calf
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

Floor Press (Barbell)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 185 lb × 15
Set 4: 225 lb × 10
Set 5: 275 lb × 5
Set 6: 275 lb × 5

Close Grip Bench (Floor Press)
Set 1: 185 lb × 9
Set 2: 185 lb × 7
Set 3: 185 lb × 6

Box Pulls
Set 1: 135 lb × 8
Set 2: 225 lb × 8
Set 3: 315 lb × 8
Set 4: 405 lb × 8

Press (Seated Smith Machine)
Set 1: 95 lb × 10
Set 2: 135 lb × 10
Set 3: 175 lb × 6

Tricep Pushdown
Set 1: 100 lb × 20
Set 2: 130 lb × 20
Set 3: 160 lb × 20

Incline DB Curl
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 12


Evening Workout
Friday, May 22, 2020 at 7:38 PM

Hanging Leg Raise (Ab Straps)
Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps

Nautilus Multi-Purpose Standing Calf
Set 1: 200 lb × 12
Set 2: 250 lb × 12
Set 3: 295 lb × 12

Nautilus Lying Leg Curl
Set 1: 60 lb × 12
Set 2: 80 lb × 12
Set 3: 100 lb × 12

Deadlift (Kettlebell One Leg)
Set 1: 52.8 lb × 10
Set 2: 52.8 lb × 10
Set 3: 52.8 lb × 10

Leg Extension (Machine)
Set 1: 100 lb × 30
Set 2: 120 lb × 30
Set 3: 140 lb × 20

Leg Press (Nebula 35^)
Set 1: 200 lb × 20
Set 2: 400 lb × 20
Set 3: 490 lb × 15
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
321
105
#2
Midday Workout
Monday, May 25, 2020 at 12:42 PM

Kneeling Cable Crunch
Set 1: 100 lb × 50
Set 2: 120 lb × 50
Set 3: 140 lb × 50

One Legged Calf Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Bench Press (Shoulder Saver Pad)
Set 1: 45 lb × 20
Set 2: 135 lb × 15
Set 3: 135 lb × 15
Set 4: 185 lb × 8
Set 5: 225 lb × 8
Set 6: 275 lb × 5
Set 7: 275 lb × 5
Set 8: 225 lb × 10

Close Grip Bench Press (Shoulder Saver)
Set 1: 185 lb × 10
Set 2: 185 lb × 10
Set 3: 185 lb × 10

Bent Over Row (Barbell)
Set 1: 135 lb × 12
Set 2: 185 lb × 12
Set 3: 225 lb × 12
Set 4: 245 lb × 8

Nautilus Side Lateral
Set 1: 60 lb × 15
Set 2: 70 lb × 15
Set 3: 80 lb × 15

Nautilus Shoulder Press
Set 1: 60 lb × 15
Set 2: 70 lb × 15
Set 3: 80 lb × 15

Tricep Pushdown
Set 1: 120 lb × 20
Set 2: 140 lb × 20
Set 3: 160 lb × 15

Hammer Curl (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15

Captain Of Crush (Trainer For Time)
Set 1: 0:30
Set 2: 0:25


Evening Workout
Wednesday, May 27, 2020 at 6:54 PM

Hanging Leg Raise (Ab Straps)
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Broom Twist (Standing)
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps

Standing Calf Raise (Machine)
Set 1: 140 lb × 10
Set 2: 180 lb × 10
Set 3: 220 lb × 10

Standing Leg Curl
Set 1: 65 lb × 12
Set 2: 75 lb × 12
Set 3: 85 lb × 10

Deadlift (Kettlebell One Leg)
Set 1: 52.8 lb × 12
Set 2: 52.8 lb × 12
Set 3: 52.8 lb × 12

Leg Extension (Machine)
Set 1: 100 lb × 30
Set 2: 130 lb × 30
Set 3: 160 lb × 20

Box Squat (Safety Squat Bar)
Set 1: 145 lb × 10
Set 2: 195 lb × 8
Set 3: 235 lb × 6
Set 4: 285 lb × 5
Set 5: 325 lb × 3


Evening Workout
Friday, May 29, 2020 at 7:20 PM

One Legged Calf Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

30^ Incline Bench Press (Dumbbell)
Set 1: 35 lb × 20
Set 2: 45 lb × 20
Set 3: 55 lb × 20
Set 4: 65 lb × 20
Set 5: 65 lb × 17

Push Up
Set 1: 15 reps
Set 2: 12 reps
Set 3: 12 reps

Chest Fly (Dumbbell)
Set 1: 15 lb × 10
Set 2: 15 lb × 10
Set 3: 15 lb × 10

Seated Cable Row
Set 1: 130 lb × 12
Set 2: 160 lb × 12
Set 3: 190 lb × 12

Lat Pulldown (Reversed Grip)
Set 1: 100 lb × 12
Set 2: 130 lb × 12
Set 3: 160 lb × 10

Nautilus Pullover
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10

Side Lateral (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 20 lb × 15

Rear Lateral (One Arm Lying On Side)
Set 1: 10 lb × 10
Set 2: 10 lb × 10
Set 3: 10 lb × 10

Pulling Sword (Band)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Tricep Extension (EZ-Bar Floor)
Set 1: 70 lb × 12
Set 2: 90 lb × 8
Set 3: 90 lb × 10
Set 4: 70 lb × 15

Bicep Curl (DB Concentration)
Set 1: 15 lb × 20
Set 2: 20 lb × 20
Set 3: 25 lb × 12

Pinch Grip
Set 1: 0:20
Set 2: 0:20

Notes: 20lb weight
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
321
105
#3
Evening Workout
Monday, June 1, 2020 at 7:22 PM

Hanging Leg Raise (Ab Straps)
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Broom Twist (Standing)
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps

Nautilus Lying Leg Curl
Set 1: 70 lb × 12
Set 2: 90 lb × 12
Set 3: 110 lb × 10

Stiff Leg Deadlift (Kettlebell)
Set 1: 105.6 lb × 12
Set 2: 105.6 lb × 12
Set 3: 105.6 lb × 12

Leg Extension (Machine)
Set 1: 100 lb × 25
Set 2: 130 lb × 25
Set 3: 160 lb × 25

Squat (Buffalo Bar)
Set 1: 145 lb × 10
Set 2: 195 lb × 10
Set 3: 235 lb × 8
Set 4: 285 lb × 8
Set 5: 325 lb × 5


Evening Workout
Wednesday, June 3, 2020 at 7:19 PM

Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Nautilus Multi-Purpose One Legged Calf
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12

Floor Press (Barbell)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 185 lb × 15
Set 4: 225 lb × 10
Set 5: 275 lb × 6
Set 6: 275 lb × 4

Close Grip Bench (Floor Press)
Set 1: 185 lb × 10
Set 2: 185 lb × 10
Set 3: 185 lb × 10

Box Pulls
Set 1: 135 lb × 8
Set 2: 225 lb × 8
Set 3: 315 lb × 8
Set 4: 405 lb × 8

Press (Seated Smith Machine)
Set 1: 95 lb × 10
Set 2: 135 lb × 10
Set 3: 175 lb × 7

Tricep Pushdown
Set 1: 110 lb × 25
Set 2: 140 lb × 20
Set 3: 170 lb × 15

Incline DB Curl
Set 1: 15 lb × 20
Set 2: 20 lb × 20
Set 3: 25 lb × 15


Evening Workout
Friday, June 5, 2020 at 7:45 PM

Hanging Leg Raise (Ab Straps)
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps

Nautilus Donkey Calf Raise
Set 1: 200 lb × 12
Set 2: 250 lb × 12
Set 3: 295 lb × 12

Standing Leg Curl
Set 1: 65 lb × 12
Set 2: 75 lb × 12
Set 3: 85 lb × 12

Deadlift (Kettlebell One Leg)
Set 1: 52.8 lb × 15
Set 2: 52.8 lb × 15
Set 3: 52.8 lb × 15

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 140 lb × 20
Set 3: 180 lb × 15

Leg Press (Nebula 35^)
Set 1: 200 lb × 20
Set 2: 400 lb × 20
Set 3: 490 lb × 20
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
321
105
#4
Evening Workout
Monday, June 8, 2020 at 7:30 PM

Seated Leg Tucks
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

One Legged Calf Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Bench Press (Shoulder Saver Pad)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 185 lb × 8
Set 4: 225 lb × 8
Set 5: 255 lb × 5
Set 6: 275 lb × 6
Set 7: 295 lb × 3

Close Grip Bench Press (Shoulder Saver)
Set 1: 205 lb × 10
Set 2: 205 lb × 9
Set 3: 205 lb × 7

Bent Over Row (Barbell)
Set 1: 135 lb × 12
Set 2: 185 lb × 12
Set 3: 225 lb × 12
Set 4: 255 lb × 8
Set 5: 275 lb × 6

Nautilus Side Lateral
Set 1: 70 lb × 15
Set 2: 80 lb × 15
Set 3: 90 lb × 15

Nautilus Shoulder Press
Set 1: 70 lb × 15
Set 2: 80 lb × 15
Set 3: 90 lb × 15

Tricep Extension (Lying Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 8

Hammer Curl (Dumbbell)
Set 1: 20 lb × 15
Set 2: 25 lb × 15
Set 3: 30 lb × 15


Evening Workout
Wednesday, June 10, 2020 at 6:34 PM

Calf Raise (Seated Smith Machine)
Set 1: 225 lb × 12
Set 2: 315 lb × 12
Set 3: 365 lb × 12

Hanging Leg Raise (Ab Straps)
Set 1: 25 reps
Set 2: 25 reps
Set 3: 20 reps

Nautilus Lying Leg Curl
Set 1: 70 lb × 12
Set 2: 90 lb × 12
Set 3: 110 lb × 12

Deadlift (Kettlebell One Leg)
Set 1: 52.8 lb × 10
Set 2: 70.4 lb × 10
Set 3: 70.4 lb × 10

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 140 lb × 20
Set 3: 180 lb × 20

Box Squat (Safety Squat Bar)
Set 1: 145 lb × 10
Set 2: 195 lb × 8
Set 3: 235 lb × 6
Set 4: 285 lb × 5
Set 5: 325 lb × 3
Set 6: 355 lb × 3


Evening Workout
Friday, June 12, 2020 at 7:29 PM

Nautilus Multi-Purpose One Legged Calf
Set 1: 30 lb × 12
Set 2: 40 lb × 12
Set 3: 50 lb × 12

Kneeling Cable Crunch
Set 1: 110 lb × 50
Set 2: 130 lb × 50
Set 3: 160 lb × 50

30^ Incline Bench Press (Dumbbell)
Set 1: 40 lb × 20
Set 2: 50 lb × 20
Set 3: 60 lb × 20
Set 4: 70 lb × 20
Set 5: 80 lb × 13

Push Up
Set 1: 17 reps
Set 2: 15 reps
Set 3: 15 reps

Chest Fly (Dumbbell)
Set 1: 15 lb × 15
Set 2: 15 lb × 15
Set 3: 15 lb × 15

Seated Cable Row
Set 1: 140 lb × 12
Set 2: 170 lb × 12
Set 3: 200 lb × 12
Set 4: 220 lb × 10

Lat Pulldown (Reversed Grip)
Set 1: 100 lb × 12
Set 2: 130 lb × 12

Nautilus Pullover
Set 1: 100 lb × 12
Set 2: 110 lb × 12
Set 3: 120 lb × 12

Side Lateral (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15

Rear Lateral (One Arm Lying On Side)
Set 1: 10 lb × 15
Set 2: 12.5 lb × 15
Set 3: 15 lb × 12

Upright Row
Set 1: 45 lb × 12
Set 2: 65 lb × 12
Set 3: 85 lb × 10

Tricep Extension (EZ-Bar Floor)
Set 1: 55 lb × 15
Set 2: 75 lb × 15
Set 3: 95 lb × 10
Set 4: 105 lb × 8

Tricep Push Down (Rope)
Set 1: 90 lb × 20
Set 2: 100 lb × 15
Set 3: 80 lb × 15

Bicep Curl (DB Concentration)
Set 1: 15 lb × 20
Set 2: 20 lb × 20
Set 3: 25 lb × 15

Cable Curl (Rope)
Set 1: 50 lb × 15
Set 2: 60 lb × 15
Set 3: 70 lb × 13
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
321
105
#5
Evening Workout
Monday, June 15, 2020 at 6:44 PM

Hanging Leg Raise (Ab Straps)
Set 1: 25 reps
Set 2: 20 reps
Set 3: 20 reps

Standing Calf Raise (Machine)
Set 1: 140 lb × 10
Set 2: 180 lb × 10
Set 3: 220 lb × 10

Standing Leg Curl
Set 1: 70 lb × 12
Set 2: 80 lb × 12
Set 3: 90 lb × 12

Leg Extension (One Leg)
Set 1: 30 lb × 20
Set 2: 40 lb × 20
Set 3: 50 lb × 20

Squat (Buffalo Bar)
Set 1: 145 lb × 10
Set 2: 235 lb × 8
Set 3: 285 lb × 8
Set 4: 325 lb × 5
Set 5: 355 lb × 3


Evening Workout
Wednesday, June 17, 2020 at 6:35 PM

Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Nautilus Multi-Purpose Standing Calf
Set 1: 200 lb × 12
Set 2: 250 lb × 12
Set 3: 320 lb × 12

Floor Press (Barbell)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 185 lb × 8
Set 4: 225 lb × 8
Set 5: 275 lb × 6
Set 6: 295 lb × 5

Close Grip Bench (Floor Press)
Set 1: 205 lb × 10
Set 2: 205 lb × 10
Set 3: 205 lb × 9

Box Pulls
Set 1: 135 lb × 8
Set 2: 225 lb × 8
Set 3: 315 lb × 8
Set 4: 405 lb × 8
Set 5: 455 lb × 1

Press (Seated Smith Machine)
Set 1: 115 lb × 10
Set 2: 155 lb × 10
Set 3: 185 lb × 6
Set 4: 135 lb × 20

Tricep Pushdown
Set 1: 130 lb × 20
Set 2: 150 lb × 20
Set 3: 170 lb × 20

Incline DB Curl
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15
Set 4: 30 lb × 10


Evening Workout
Friday, June 19, 2020 at 7:41 PM

Russian Twist
Set 1: 12 lb × 10
Set 2: 12 lb × 10
Set 3: 12 lb × 10

Seated Calf Raise (Plate Loaded)
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15

Nautilus Lying Leg Curl
Set 1: 70 lb × 12
Set 2: 90 lb × 12
Set 3: 110 lb × 10
Set 4: 80 lb × 15

Leg Extension (One Leg)
Set 1: 40 lb × 20
Set 2: 50 lb × 20
Set 3: 60 lb × 20

Leg Press (Nebula 35^)
Set 1: 200 lb × 20
Set 2: 400 lb × 20
Set 3: 600 lb × 15
Set 4: 600 lb × 15
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
321
105
#6
Evening Workout
Monday, June 22, 2020 at 8:14 PM

Seated Leg Tucks
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

One Legged Calf Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Bench Press (Shoulder Saver Pad)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 185 lb × 8
Set 4: 225 lb × 8
Set 5: 255 lb × 5
Set 6: 275 lb × 5
Set 7: 295 lb × 4
Set 8: 295 lb × 4

Close Grip Bench Press (Shoulder Saver)
Set 1: 205 lb × 10
Set 2: 205 lb × 10
Set 3: 205 lb × 10

Bent Over Row (Barbell)
Set 1: 135 lb × 12
Set 2: 185 lb × 12
Set 3: 225 lb × 12
Set 4: 275 lb × 8

Nautilus Side Lateral
Set 1: 80 lb × 15
Set 2: 90 lb × 15
Set 3: 100 lb × 15

Nautilus Shoulder Press
Set 1: 80 lb × 15
Set 2: 90 lb × 15
Set 3: 100 lb × 15

Tricep Extension (Lying Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12

Hammer Curl (Dumbbell)
Set 1: 30 lb × 15
Set 2: 35 lb × 10
Set 3: 35 lb × 10
Set 4: 20 lb × 10

Notes: Sets 3 & 4 done as a drop set



https://strong.app.link/iCRZ6I6kA7
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
321
105
#7
Evening Workout
Wednesday, June 24, 2020 at 7:12 PM

Hanging Leg Raise (Ab Straps)
Set 1: 25 reps
Set 2: 20 reps
Set 3: 20 reps

Calf Raise (Seated Smith Machine)
Set 1: 225 lb × 12
Set 2: 315 lb × 12
Set 3: 405 lb × 9

Standing Leg Curl
Set 1: 75 lb × 12
Set 2: 85 lb × 12
Set 3: 95 lb × 12

Notes: Did 12 partial burn reps immediately after completion of the 3rd set of each leg.

Leg Extension (One Leg)
Set 1: 50 lb × 20
Set 2: 60 lb × 20
Set 3: 70 lb × 20

Box Squat (Safety Squat Bar)
Set 1: 145 lb × 8
Set 2: 195 lb × 8
Set 3: 235 lb × 6
Set 4: 285 lb × 5
Set 5: 325 lb × 3
Set 6: 355 lb x 0

Notes: On the 6th set I experienced a sudden and mysterious increase in the Earth’s gravity that left my ass stapled to the box forcing me to dump the weight into the safety straps.

https://strong.app.link/6mfMPP7TA7
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
321
105
#8
Morning Workout
Friday, June 26, 2020 at 9:58 AM

Kneeling Cable Crunch
Set 1: 130 lb × 50
Set 2: 150 lb × 50
Set 3: 170 lb × 40

Nautilus Multi-Purpose One Legged Calf
Set 1: 40 lb × 12
Set 2: 50 lb × 12
Set 3: 60 lb × 12

30^ Incline Bench Press (Dumbbell)
Set 1: 40 lb × 25
Set 2: 55 lb × 20
Set 3: 70 lb × 20
Set 4: 85 lb × 14

Push Up
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Chest Fly (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15

Seated Cable Row
Set 1: 140 lb × 12
Set 2: 170 lb × 12
Set 3: 200 lb × 12
Set 4: 230 lb × 10

High Pulley Row (Close Grip)
Set 1: 100 lb × 12
Set 2: 130 lb × 12
Set 3: 160 lb × 12

Side Lateral (Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15
Set 4: 30 lb × 12

Rear Lateral (Bent Over DB)
Set 1: 20 lb × 12
Set 2: 25 lb × 12
Set 3: 30 lb × 8

Dip
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps

Bicep Curl (DB Concentration)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15
Set 4: 30 lb × 10


https://strong.app.link/nsxPjqyFD7
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
321
105
#9
Evening Workout
Monday, June 29, 2020 at 6:27 PM

Hanging Leg Raise (Ab Straps)
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps

Standing Calf Raise (Machine)
Set 1: 160 lb × 10
Set 2: 200 lb × 10
Set 3: 240 lb × 10

Nautilus Lying Leg Curl
Set 1: 80 lb × 12
Set 2: 100 lb × 12
Set 3: 120 lb × 8
Set 4: 90 lb × 15

Leg Extension (Machine)
Set 1: 100 lb × 12
Set 2: 130 lb × 12
Set 3: 160 lb × 12
Set 4: 190 lb × 12

Squat (Buffalo Bar)
Set 1: 145 lb × 8
Set 2: 235 lb × 8
Set 3: 285 lb × 8
Set 4: 325 lb × 5
Set 5: 365 lb × 3
Set 6: 305 lb × 6


https://strong.app.link/MXIbaZCcJ7
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
321
105
#10
Evening Workout
Wednesday, July 1, 2020 at 7:06 PM

Crunch
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps

Nautilus Multi-Purpose One Legged Calf
Set 1: 50 lb × 12
Set 2: 70 lb × 12
Set 3: 80 lb × 10

Floor Press (Barbell)
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 185 lb × 8
Set 4: 225 lb × 8
Set 5: 275 lb × 3
Set 6: 295 lb × 3
Set 7: 315 lb × 3

Close Grip Bench (Floor Press)
Set 1: 225 lb × 6
Set 2: 225 lb × 7
Set 3: 225 lb × 7

Box Pulls
Set 1: 135 lb × 8
Set 2: 225 lb × 8
Set 3: 315 lb × 8
Set 4: 405 lb × 8
Set 5: 455 lb × 4

Side Lateral (One Arm Dumbbell)
Set 1: 15 lb × 15
Set 2: 20 lb × 15
Set 3: 25 lb × 15

Tricep Pushdown
Set 1: 140 lb × 20
Set 2: 160 lb × 20
Set 3: 180 lb × 20

Incline DB Curl
Set 1: 20 lb × 15
Set 2: 30 lb × 12
Set 3: 40 lb × 5

I wasn’t planning on hitting 315 on any chest pressing movements during this strength training cycle. However since I’ve gotten so close to it during this training cycle I thought what the hell, why not try it on Floor press. It went up much easier than I thought it would. I stopped at 3 reps but could have done at least 1 more.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
321
105
#11
I didn’t feel well on Friday so I did not workout. Thankfully I felt better today so I decided to go ahead and make up yesterday’s workout today.


Evening Workout
Saturday, July 4, 2020 at 6:02 PM

Russian Twist
Set 1: 12 lb × 15
Set 2: 12 lb × 15
Set 3: 12 lb × 15

Seated Calf Raise (Plate Loaded)
Set 1: 100 lb × 12
Set 2: 125 lb × 12
Set 3: 150 lb × 12

Standing Leg Curl
Set 1: 55 lb × 12
Set 2: 70 lb × 12
Set 3: 85 lb × 12
Set 4: 100 lb × 12

Leg Extension (Machine)
Set 1: 100 lb × 15
Set 2: 130 lb × 15
Set 3: 160 lb × 15
Set 4: 190 lb × 15

Leg Press (Nebula 35^)
Set 1: 200 lb × 20
Set 2: 400 lb × 20
Set 3: 490 lb × 20
Set 4: 580 lb × 15
Set 5: 580 lb × 15

Notes: Feet at bottom of platform for all sets.


After the workout I grill two racks of pork spareribs and some corn on the cob for dinner. Afterwards my wife and I sat on our back deck and watched fireworks. Happy 4th of July to everyone!!!
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
321
105
#12
Evening Workout
Monday, July 6, 2020 at 7:02 PM

Seated Leg Tucks
Set 1: 35 reps
Set 2: 35 reps
Set 3: 35 reps

Standing Calf Raise (Machine)
Set 1: 180 lb × 10
Set 2: 220 lb × 10
Set 3: 260 lb × 10

Bench Press (Shoulder Saver Pad)
Set 1: 135 lb × 15
Set 2: 135 lb × 19
Set 3: 185 lb × 8
Set 4: 225 lb × 8
Set 5: 275 lb × 8
Set 6: 315 lb × 4
Set 7: 315 lb × 2

Notes: Sets 6&7 done as a rest pause set with 10’s rest between them

Close Grip Bench Press (Shoulder Saver)
Set 1: 225 lb × 10
Set 2: 225 lb × 10
Set 3: 225 lb × 8

Bent Over Row (Barbell)
Set 1: 135 lb × 12
Set 2: 185 lb × 12
Set 3: 225 lb × 12
Set 4: 275 lb × 8
Set 5: 315 lb × 6

Nautilus Side Lateral
Set 1: 90 lb × 15
Set 2: 100 lb × 15
Set 3: 110 lb × 15

Nautilus Shoulder Press
Set 1: 90 lb × 15
Set 2: 100 lb × 15
Set 3: 110 lb × 14

Notes: The above Nautilus exercises were performed as a superset.

Tricep Extension (Dumbbell Floor)
Set 1: 30 lb × 15
Set 2: 35 lb × 12
Set 3: 40 lb × 8

Hammer Curl (Dumbbell)
Set 1: 30 lb × 12
Set 2: 35 lb × 12
Set 3: 40 lb × 10
Set 4: 30 lb × 20


Woke up this morning not feeling well again. Head ache and fever blisters on both lips. Checked my temperature and the thermometer read normal so no fever. I did get a little too much sun last Thursday when I took a friend and client out fishing in my boat. I was wearing sunscreen but did get a little bit sun burnt, so hopefully that’s why I’ve been feeling bad lately. Despite not feeling 100%, I had a good workout and still improved over the June 22nd workout.
 
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