Work Out Log

Discussion in 'Strength & Conditioning' started by Jakestir, Jul 8, 2013.


  1. Saw a post on here the other day about getting people to post here more often. Well I'm here to do my part. I had the week of the 4th off so my workout consisted of 12 once curls and slalom skiing. Now its time to get back at it.

    Everything in lbs

    Monday (July 8th 2013)

    Throwers 10 (band work out to loosen up the shoulders and elbows)

    Dumbbell Bench: 1x8-100s; 1x6-120s; 3x4-125s

    Hang clean: 2x6-135; 1x4-185; 1x3-205; 1x2-225; 1x2-245

    Standing Straight Bar Row: 3x8-205

    Incline DB Press: 3x10-70s

    Dumbbell Row: 3x8-100s

    Tricep Over Head Ext: 1x8-100

    Pull Ups: 3x12

    Shrugs: 3x12-275

    Forearm Curls:3x12-135

    Fun Run

    Surprisingly the only part about today that sucked was the fun run. Taking a week off from cardio was a bad idea :faint: You know what they say "pain is weakness leaving the body."
     

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  2. Goldendog Redux

    Goldendog Redux Shut your mouth

    Nonsense. No such thing for me lately:treadmill::nsb:
     

  3. Hate the treadmill. I have to run out side or I can't do it. Im to ADD to run in one place.

    Sent from my Milestone X2 using Ohub Campfire mobile app
     
  4. California Jack

    Millennium Member

    Great workout and thanks for doing your part.
     
  5. Tuesday July 9

    Dead Lift: 1x8-135; 1x6-225; 1x4-315; 2x4-335

    Squat: 1x8-135; 1x6-225; 3x4-315

    RDL: 3x8-185

    Front Squat: 3x6-185

    Leg Press: 3x10-540

    Leg Ext: 3x10-100

    Leg Curl: 3x10-100

    Calf Raise: 3x10-450

    ABS
    Hanging Leg Raise 3x15
    Pallof Press 3x15
    Ab pull down 3x15
    Dragon Flys 3x15

    Drop dead tired after this one but it was nice to get a good leg day in.
    ------------------------------------------------------------------------------------

    Wednesday July 10

    Pull Ups 3x12 Super Set with Dips 3x12
    Revers Pulls 3x15 Super Set with Push Ups 3x30

    Kettle bell swings 3x10-70
    Sing Arm Swings 3x12-45
    Medi Ball stomps 3x20
    Farmer Holds 3x30 seconds-100

    High Box jumps 3x10
    Jump Rope 3x60 seconds
    Twist Box Jump 3x10
    Single Leg Jumps 3x16

    This is my mid week day. This is just a little bit of everything to get the heart rate up and work on some man strength and agility.
     
  6. July 22
    DB Bench: 1x8-100; 2x6-120; 2x4-125

    Clean: 1x8-135; 1x6-135; 1x4-185; 1x3-205; 1x2-225; 4x1-245,265,265,275

    Standing Row: 3x8-185
    Tri Over Head: 3x8: 90
    Pull-ups: 3x12
    DB Row: 3x8- 100
    Shoulder Press: 3x8- 110
    Shrugs: 3x10- 275
    Fore Arm Curls: 3x12- 135
    Throwers 10


    July 23
    Dead Lift: 1x8-135; 1x6-225; 3x4-315;

    Squat: 1x8-135; 1x6-225; 3x4-315; 5x1- 335,355,365,385,405

    RDL: 3x8-185,205,205

    Jammer Twist: 3x8- 2plates
    Front Squat: 3x6-185
    Leg Press: 3x10-600
    Calf Raise: 3x10-450

    ABS
    Hanging Leg Raise 3x15
    Pallof Press 3x15
    Ab pull down 3x15
    Dragon Flys 3x15


    July 24
    Pull Ups 3x12 Super Set with Dips 3x12
    Revers Pulls 3x15 Super Set with Push Ups 3x30

    Kettle bell swings 3x10-70
    Sing Arm Swings 3x12-45
    Medi Ball stomps 3x20
    Obliques 3x12-70
    Farmer Holds 3x30 seconds-100

    Jump Rope
    High Box jumps 3x10
    Jump Rope 3x60 seconds
    Twist Box Jump 3x10
    Single Leg Jumps 3x16

    Fun Run


    July 25

    Throwers 10 (band work out to loosen up the shoulders and elbows)

    Dumbbell Bench: 1x8-100s; 1x6-120s; 3x4-125s

    Hang clean: 2x8-135; 1x4-185; 1x3-205; 1x2-225; 4x1-245,245,265,265

    Standing Straight Bar Row: 3x8-205
    Incline Bench Press: 3x10-135
    Dumbbell Row: 3x8-100s
    Cable Tricep Ext: 1x8-82.5
    hammer Curls: 3x8-45
    DB Shoulder Press: 3x10-55
    Shrugs: 3x12-275
    Forearm Curls:3x12-135
     

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