Graham's Training Log

Share and post your training logs so others can see how you train
Graham
Posts: 22
Joined: Sat Mar 05, 2016 3:32 pm

Graham's Training Log

Postby Graham » Sun Apr 24, 2016 1:46 pm

Hi VG,

Below is my Monday Chest/shoulder split to give you some ide of what I am doing.


Monday.
Shoulders:
DB Shoulder press: reps X lbs
15 X 40, 12 X 40, 10 X 40, 8 X 40, 8 X 40.

Front DB raise:
12 X 12lb, 12 X 12lb.

Rear DB raise:
12 X 12lb, 12 X 12lb.

Chest:
30% incline DB Bench Press:
18 X 50, 15 X 50, 12 X 50, 10 X 50, 8 X 50.

Pec Deck:
10 X 65, 10 X 65, 10 X 65, 10 X 65.

Shoulder Press Machine:
12 X 6, 12 X 7, 12 x7, 10 X 7H
(H denotes hard, might have been able to do one more rep only)
(not sure what 6 represents, could be 6 X 5 kg = 30kg)

I know it may seem strange to do shoulders again after chest but the last shoulder exercise is a bonus after the previous shoulder and chest work.
The workout would normally take around 50 minutes with no more than 90 seconds rest between sets. Chest and shoulders would be worked twice each week but with different exercises.

Graham.
Graham
Posts: 22
Joined: Sat Mar 05, 2016 3:32 pm

Re: Graham's Training Log

Postby Graham » Sun Apr 24, 2016 2:05 pm

Legs and Back day Tuesday.

Squats on Smith Machine.
20 X 40, 18 X 50, 15 X 60, 12 X 70, 10 X 70, 8 X 70. ( all in kg)

Laying Leg Curl machine:
18 X 30, 15 X 30, 12 X 30 , 10 X 30 kg.

Back:
Wide grip chin-ups:
6 X BW, 6 X BW, 6 X BW,6 X BW.

V bar pulley rows:
15 X 135, 12 X 135, 10 X 135, 10 X 135.

Narrow grip underhand chin-ups:
6 X BW, 5 X BW, 4 X BW, 4 X BW. These work biceps more than back.

Graham. (((-------)))
Graham
Posts: 22
Joined: Sat Mar 05, 2016 3:32 pm

Re: Graham's Training Log

Postby Graham » Sun Apr 24, 2016 2:23 pm

Wednesday arms day.

Standing close grip preacher curls on low pulley. (Elbows on stomach).
18 X 43 kg, 15 X 43, 12 X 43, 10 X 43, 8 X 43.

Tricep dips between benches
20 X BW, 18 X BW, 15 X BW, 10 X bW, 10 X BW.

Bicep pinwheel curls with DB's
12 X 25lbs, 12 X 25lbs, 12 X 25.

Overhead Tricep extensions (with rope).
15 X 43 kg, 15 X 50kg, 12 X 50 kg.

Graham. (((------)))
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Vanguard
Posts: 353
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Graham's Training Log

Postby Vanguard » Mon Apr 25, 2016 5:42 pm

Thanks for sharing your routine Graham.

Interesting where your reps decline as your sets progress. I don't think I have seen that before at least to that degree. Makes sense though if you're only allowing 90 sec between sets.
Over all looks like a fun program, what happens on Thursday and Friday do you just start over again with the routine?
Dean "Vanguard" Lester
Graham
Posts: 22
Joined: Sat Mar 05, 2016 3:32 pm

Re: Graham's Training Log

Postby Graham » Mon May 02, 2016 2:08 pm

Thursday: Chest + Shoulders.

Chest:
15% incline BB Bench Press (on Smith Machine).
18 X 90, 15 X 90, 12 X 90, 10 X 90, 8 X 90.

Flat bench cable flyers.
15 X 50, 12 X 50, 10 X 50, 8 X 50.

Shoulders:
DB side Lat raise.
12 X 22, 12 X 22, 12 X 22, 12 X 22.

Overhead shoulder press machine.
15 X 60, 12 X 70, 10 X 70, 10 X 70 .
If I'm feeling good I might do 3/4 sets of Bench Press machine for chest.


Friday.
Back + Legs.

Deadlift:
12 X 245, 10 X 245, 8 X 245, 6 X 265, 6 X 285.

Wide grip pulley row:
15 X 115, 12 X 115, 10 X 135, 10 X 135, 6 X 155.

Legs:

Seated leg extensions.
20 X 56, 18 X 56, 15 X 56, 12 X 56, 10 X 56.

Standing single leg calf raise. (Standing on one leg with a DB in the other hand, swap legs after first set).
15 X 22, 15 X 22, 15 X 22.

The above is the first week of a new 8 week programme. So most weights will go up during successive weeks/workouts.

Graham. (((------)))
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Vanguard
Posts: 353
Joined: Sat Mar 05, 2016 9:34 am
Location: Calgary, Alberta

Re: Graham's Training Log

Postby Vanguard » Mon May 02, 2016 6:57 pm

Thanks for filling in the rest of your training week. Looking forward to seeing how you progress in the coming weeks!
Dean "Vanguard" Lester

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