Clifford's Training Log

Friday:repetition upper body

barbell bench press

135x9
135x10 bouncing
135x5

Cable One Arm Tricep Extension

45x10
45x10
45x10
45x10

lat pulldowns

120x8
120x8
120x8
120x8

Dumbbell shoulder presses

20x10
22.5x10
25x10

Dumbbell preacher curls

20x10 (right arm)
20x10 (left arm)
20x10 (right arm)
20x10 (left arm)
20x10 (right arm)
20x10 (left arm)

abdominal circuit training
(leg raise,hyper,decline sit up)

leg raise 2x10
hyper ext 2x10
decline sit up 2x10

monday: upper body

Decline barbell benchpress

145x5
155x5
165x5
175x5
185x5 had to really grind that last rep out

flat dumbell bench press

50x10
50x10
50x6 dropped the lrft one

bent-over barbell row

95x10
105x10 my upper back was hurting
115x10
115x10 form was a little sloppy

bent-over dumbbell rear delt flyes

7.5x15
7.5x15

low pulley swiss ball crunchs

50x15
55x15
60x15 wow these hurt

good abdominal pump from increased weight

it felt great getting 185x5. i really had to grind out that last rep. my upper back was hurting from the rows though.

wednesday: lower body

Deadlift

225x5 warm up
245x5 easy as hell
265x5 easy as hell again
275x5 easy Pr
295x5 could prob have gotten 315x5

the right side of my lower back felt weird after 295x5 so i stopped but it was not that hard. i tore apart my old PR’s like the plates were made of plastic today my grip was feeling damn strong too.

Leg ext

right leg 75x6
left leg 75x6
both legs 75x6
right leg 75x6
left leg 75x6
both legs 75x6
right leg 75x6
left leg 75x6
both legs 75x6

no rest between sets on these.

leg curls

75x6
75x6
75x6
75x6

took it easy because i hit a big PR with deads today

Barbell wrist curls and reverse wrist curls

40x10
40x10
45x10
45x10
50x10
50x10

i was feeling dizzy and and light headed earlier today. i think it’s cause i started my fat loss stack today. i think my body just needs to get used to taking all these pills now. hopefully i can cut down to 10-12% BF before school starts up again.

Friday:repetition upper body

barbell bench press

135x10
135x10
135x5 missed 6 some guy pulled the bar off of me.

Tricep bar skull crushers

30x10
40x10
40x10
45x10

my triceps are way weak

lat pulldowns

120x8
120x8
120x8
120x8

Dumbbell shoulder presses

25x10
27.5x10
30x10

Dumbbell alternate curls

25x10 (right arm)
25x10 (left arm)
27.5x8 (right arm)
27.5x8 (left arm)
27.5x8 (right arm)
27.5x8 (left arm)

abdominal circuit training

didnt do it today i felt sick from taking those fat loss pills the night earlier didnt want to up-chuck all over the bench.

monday: upper body

Decline barbell benchpress

155x5
155x5
175x5
185x3 pause benching
185x3 pause benching

flat dumbell bench press

50x6
50x6
50x6
50x6

bent-over barbell row

95x10
115x10
115x10
135x10

bent-over dumbbell rear delt flyes

5x15
5x15
5x15

low pulley swiss ball crunchs

60x15
65x15
70x15

wednesday: lower body

Deadlift

225x5 warm up
275x5
295x5 harder then it was last week
365x0 nope not yet
345x1 i was a couple of inchs from lockout. either way PR

Leg ext

75x15
90x15
105x15
120x15

leg curls

75x10
90x10
105x10
120x10

Barbell wrist curls and reverse wrist curls

50x10
50x10
50x10
50x10
50x10
50x10

Friday:repetition upper body

barbell bench press

135x9
135x9
135x9

Tricep bar skull crushers

40x8
50x8
50x8
50x8

lat pulldowns chin grip

120x8
125x8
130x8
135x8

Dumbbell shoulder presses

25x10
30x10
35x10

Dumbbell alternate curls

25x10 (right arm)
25x10 (left arm)
25x10 (right arm)
25x10(left arm)
25x10(right arm)
25x10(left arm)

abdominal circuit training
(leg raise,hyper,decline sit up)

leg raise 2x10
hyper ext 2x10
decline sit up 2x10