A
Anabolic Beast
VIP Member
- Nov 16, 2010
- 366
- 136
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
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