DOHCrazy's Training Log

Training Logs
41

Weighed in at 241 this morning.

42

Shoulder is feeling better, was able to do some dumb bell work today.

Monday 4-06-09
Hammer Strength Bench Press
115/side x 5
120/side x 5
125/side x 5
130/side x 5
135/side x 5

Hammer Strength Incline Press
115/side x 6
125/side x 6
125/side x 6

Machine Flies
175 x 8
175 x 8
175 x 8

Slight Incline Dumbbell Press
90 x 8
100 x 8
100 x 6

Hammer Strength Dip Machine
115/side x 8
115/side x 8
115/side x 8

One Arm Tricep Cable Push Downs
40.0 x 8
40.0 x 8
37.5 x 8

Overhead Dumbbell Triceps Press
90 x 8
90 x 8
90 x 8

A1) Flat Bench Skull Crushers
80 x 7
80 x 6
80 x 4

A2) Triceps Rope Extension (216 Tempo)
30 x 6
30 x 6
30 x 6

43

Tuesday 4-07-09
Dead Lift
310 x 5
310 x 5
405 x 3 (New PR)

[video]1223[/video]

Wide Grip Pull Ups
Body Weight x 10
Body Weight x 8
Body Weight x 5

Dumbbell Rows
120 x 8
120 x 8
120 x 8

Parallel Grip T-bar Rows
135 x 8
135 x 8
135 x 8

Lat Pull Downs
160 x 6
160 x 6
150 x 10

Standing Straight Bar Curls
75 x 8
75 x 8
80 x 8

Incline Bench Dumbbell Curls
40 x 8
40 x 8
40 x 8

Dumbbell Hammer Curls
50 x 8
50 x 8
50 x 8

44

20 minutes of fasted, low intensity cardio this morning. Heart rate hovered around 138.

I’m going to start this on non-lifting days. I am going to try to build up to an hour each morning.

45

Thursday 4-09-09
Squat
285 x 6
295 x 6
305 x 6

A1) Standing Calf Raises (Alternating Feet Position)
420 x 24
420 x 24
420 x 24

A2) Kneeling Rope Crunches
150 x 25
150 x 25
150 x 25

Leg Press
510 x 8
510 x 8
510 x 8

B1) Sitting Calf Raises
125 x 8
125 x 8
125 x 8

B2) Russian Twist
25 x 24
25 x 24
25 x 24

Front Squat
155 x 6

Leg Extension Machine (214 Tempo)
195 x 8
195 x 8
195 x 8

46

Friday 4-10-09
A1) Power Pull, Snatch Grip
55 x 6
55 x 6

A2) Power Pull, Clean Grip
55 x 6
55 x 6

A3) Scapular Retraction Barbell Row
55 x 6
55 x 6

Power Clean from Blocks
175 x 6
175 x 6
175 x 6

Overhead Shrugs
110 x 20

Overhead Dumbbell Press
95 x 8
95 x 8
95 x 6

Dumbbell Shrugs
120 x 12
120 x 12
120 x 12

Lateral Raises
27.5 x 8
27.5 x 8
27.5 x 8

Smith Machine Shrugs
115/side x 12
115/side x 12
115/side x 12

Front Raises
35 x 8
35 x 8
40 x 7

Rear Deltoid Machine Flies
105 x 8
105 x 8
105 x 8

47

Monday 4-13-09
Dumbbell Bench Press
115 x 6
110 x 8
110 x 8

Hammer Strength Incline Press
125/side x 6
125/side x 6
125/side x 6

Hammer Strength Bench Press
125/side x 6
115/side x 6
115/side x 6

Machine Flies
175 x 10
175 x 9
175 x 8

Hammer Strength Dip Machine
115/side x 8
120/side x 8
120/side x 8

Overhead Dumbbell Triceps Press
90 x 8
90 x 8
90 x 8

One Arm Tricep Cable Push Downs
40.0 x 8
37.5 x 8
35.0 x 8

Triceps Rope Extension
55 x 8
55 x 8
55 x 7

48

Tuesday 4-14-09
Dead Lift
330 x 5
310 x 5
405 x 3

Wide Grip Pull Ups
Body Weight x 10
Body Weight x 8
Body Weight x 6

Dumbbell Rows
125 x 8
125 x 8
125 x 6

Parallel Grip T-bar Rows
135 x 8
135 x 8
140 x 8

Lat Pull Downs
160 x 7
160 x 7
160 x 6

Standing Straight Bar Curls
75 x 8
75 x 8
85 x 8

Incline Bench Dumbbell Curls
40 x 8
40 x 8
40 x 7

Dumbbell Hammer Curls
50 x 8
50 x 8
50 x 8

49

.

50

Thursday 4-16-09
Squat
135 x 6
225 x 6
315 x 6

A1) Standing Calf Raises (Alternating Feet Position)
420 x 20
420 x 20
420 x 20

A2) Kneeling Rope Crunches
150 x 40
150 x 30
150 x 25

Leg Press
540 x 8
540 x 8
540 x 8

Donkey Calf Raises
300 x 12
300 x 12
300 x 12

Russian Twist
25 x 24
25 x 24
25 x 24

Leg Extension Machine (214 Tempo)
195 x 8
210 x 8
210 x 8

51

Friday 4-17-09
A1) Power Pull, Snatch Grip
55 x 6
55 x 6

A2) Power Pull, Clean Grip
55 x 6
55 x 6

A3) Scapular Retraction Barbell Row
55 x 6
55 x 6

Power Clean from Blocks
180 x 6
180 x 6
180 x 6

Overhead Shrugs
110 x 20

Overhead Dumbbell Press
95 x 8
95 x 8
95 x 8

Dumbbell Shrugs
120 x 12
120 x 12
120 x 12

Lateral Raises
30 x 8
30 x 8
30 x 8

Smith Machine Haney Shrugs
115/side x 12
125/side x 12
125/side x 12

Front Raises
40 x 8
40 x 8
40 x 8

Rear Deltoid Machine Flies
105 x 8
105 x 8
105 x 8

52

Weighed in at 244 this morning.

53

Monday 4-20-09
Barbell Bench Press
135 x 8
225 x 8
275 x 6
285 x 6

Hammer Strength Incline Press
125/side x 6
125/side x 6
130/side x 6

Slight Incline Dumbbell Bench Press
90 x 8
95 x 6
95 x 6

Machine Flies
175 x 10
185 x 8
175 x 8

Hammer Strength Dip Machine
125/side x 8
125/side x 8
125/side x 8

One Arm Tricep Cable Push Downs
40.0 x 8
37.5 x 8
35.0 x 8

Overhead Dumbbell Triceps Press
90 x 8
90 x 8
90 x 8

Triceps Rope Extension
60 x 8
55 x 7
50 x 6

54

Tuesday 4-21-09
Dead Lift
310 x 5
310 x 5
405 x 4

Wide Grip Pull Ups
Body Weight x 10
Body Weight x 8
Body Weight x 6

Dumbbell Rows
125 x 8
125 x 8
125 x 8

Parallel Grip T-bar Rows
140 x 8
140 x 8
140 x 8

Hammer Strength Front Lat Pull down
45/side x 14
90/side x 10
90/side x 8

Standing Straight Bar Curls
25 x 12
75 x 8
85 x 8
85 x 6

Sitting Preacher Curls
50 x 12
70 x 10
100 x 8
100 x 8

Dumbbell Hammer Curls
50 x 8
55 x 8
55 x 8

55

Thursday 4-23-09
Squat
135 x 10
225 x 8
315 x 6
315 x 5

A1) Sitting Calf Raises
45 x 12
90 x 10
135 x 8
135 x 8

A2) Kneeling Rope Crunches
150 x 40
150 x 40
150 x 30

Leg Press
540 x 8
540 x 8
540 x 8

Donkey Calf Raises
300 x 12
300 x 12
300 x 12

Russian Twist
25 x 24
25 x 24

Front Squat
135 x 8
135 x 6

Leg Extension Machine (214 Tempo)
210 x 8
225 x 8
225 x 8

56

Friday 4-24-09
A1) Power Pull, Snatch Grip
55 x 6
55 x 6

A2) Power Pull, Clean Grip
55 x 6
55 x 6

A3) Scapular Retraction Barbell Row
55 x 6
55 x 6

Power Clean from Blocks
170 x 6
170 x 6

Overhead Shrugs
110 x 20

Overhead Dumbbell Press
95 x 8
95 x 8
95 x 8

Dumbbell Shrugs
120 x 12
120 x 12
120 x 12

Lateral Raises
30 x 8
30 x 8
30 x 8

Smith Machine Haney Shrugs
135/side x 12
135/side x 12
135/side x 12

Front Raises
40 x 8
40 x 8
45 x 8

Rear Deltoid Machine Flies
105 x 8
105 x 8
105 x 8

57

Saturday 4-25-09
Standing Straight Bar Curls
45 x 12
65 x 10
95 x 8
95 x 7

Standing One-Arm Preacher Curls
25.0 x 10
27.5 x 8
30 x 8
30 x 8

Dumbbell Hammer Curls
55 x 8
55 x 8
60 x 8

Hammer Strength Dip Machine
125/side x 8
125/side x 8
125/side x 8

Overhead Dumbbell Triceps Press
90 x 8
95 x 8
95 x 8

Dumbbell Kick Backs
35 x 10
45 x 8
45 x 8

Triceps Rope Extension
30 x 12
45 x 10
60 x 10
80 x 8

58

Monday 4-27-09
Barbell Bench Press
135 x 12
225 x 8
305 x 6 (New PR)
315 x 6 (New PR)

Hammer Strength Incline Press
45/side x 10
90/side x 8
135/side x 6

Slight Incline Dumbbell Bench Press
100 x 8
100 x 7
100 x 6

Machine Flies
175 x 10
175 x 8
175 x 8

Hammer Strength Dip Machine
45/side x 10
90/side x 8
135/side x 8

One Arm Tricep Cable Push Downs
37.5 x 8
37.5 x 8
37.5 x 8

Overhead Dumbbell Triceps Press
95 x 8
95 x 8
95 x 8

Triceps Rope Extension
40 x 10
60 x 8
80 x 6 (Drop Set)

59

Lookin strong man, ive been following your log for a while now but have never posted.

60

Tuesday 4-27-09
Wide Grip Pull Ups
Body Weight x 10
BW + 10 x 8
BW + 20 x 6

Dumbbell Rows
125 x 8
125 x 8
125 x 8

Parallel Grip T-bar Rows
145 x 8
145 x 8
145 x 8

Hammer Strength Front Lat Pull down
45/side x 12
90/side x 8
90/side x 8

Standing Straight Bar Curls
45 x 12
65 x 8
95 x 8
95 x 6

Incline Bench Dumbbell Curls
35 x 8
40 x 8
40 x 8

One Arm Sitting Preacher Curls (Machine)
30 x 12
50 x 10
60 x 8
60 x 6