GenuineChevy's Progress Log

Training Logs
21

April 18 09

Flatbench Dumbell Press
50lbs x 15
70lbs x 12
70lbs x 11
70lbs x 11
70lbs x 10

Incline Dumbell Press
70lbs x 10
70lbs x 8
70lbs x 7
70lbs x 5

Machine flies
145lbs x 9
145lbs x 7
145lbs x 6
145lbs x 6

Cable Flies
60lbs x 8
60lbs x 8
60lbs x 8
60lbs x 6

Hammers
35lbs x 15
40lbs x 12
45lbs x 12
50lbs x 10

Barbell wrist curls
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15

So i’ve decided that i’m gonna stick with Dumbells for chest. I have a huge problem building my chest. Hopefully this works

22

April 21 09

Front Squat
135lbs x 10
185lbs x 10
205lbs x 10
225lbs x 10
225lbs x 8
185lbs x 8

Leg Extensions
165lbs x 10
235lbs x 10
265lbs x 10
265lbs x 10
265lbs x 8

Leg Culrs
95lbs x 10
155lbs x 10
155lbs x 7
155lbs x 5

Hammers
40lbs x 15
50lbs x 10
50lbs x 10
50lbs x 8
50lbs x 7

Barbell wrist curls
90lbs x 15
90lbs x 10

There is way too much ego going around the gym, and for no reason.

Check Rattlers log for fight updates.

23

April 22nd, 2009

Wide Grip Pullups
1 set of 12
1 set of 10
1 set of 9

Neutral Grip Pullups
1 set of 7
2 sets of 6

T-Bar Rows
2 plates x 10
3 plates + 25 x 10
3 plates + 25 x 10
3 plates + 25 x 10
3 plates + 25 x 10
3 plates + 25 x 10
3 plates + 25 x 10
3 plates + 25 x 10
3 plates + 25 x 10
3 plates + 25 x 10
3 plates + 25 x 10

Wide Grip Pulldowns
140lbs x 12
160lbs x 10
180lbs x 8
200lbs x 5

Seated Zottman Curls
20lbs x 10
20lbs x 9
20lbs x 9
20lbs x 8

Reverse grip curls
70lbs x 10
70lbs x 8
70lbs x 7

I noticed a weird greenish brown cloud around me and Rattler. WEIRD!

24

April 23rd, 2009

Clean & Jerk
135lbs x 2
185lbs x 1
185lbs x 1
185lbs x 1
185lbs x 1

Alternating Dumbell Snatches
60lbs x 20
70lbs x 20
70lbs x 16

Seated Dumbell Presses
65lbs x 10
65lbs x 7
65lbs x 8
65lbs x 7

Lateral Dumbell Raises
30lbs x 11
30lbs x 10
30lbs x 10

Rope Face Pulls
40lbs x 15
45lbs x 15
50lbs x 10
55lbs x 10

25

April 24th, 2009

Deadlifts
135lbs x 10
225lbs x 8
315lbs x 2
365lbs x 1
315lbs x 1
315lbs x 1

Rack Pulls
315lbs x 8
315lbs x 8
315lbs x 4

Behind The Back Smith Shrugs
315lbs x 10
315lbs x 10
315lbs x 10
315lbs x 8

26

April 27 09

Hammer strength flat bench
1 plate x 15
2 plates x 10
3 plates x 6
3 plates + 10lbs x 2
3 plates + 15lbs x 1
3 plates x 2
2 plates x 8

Incline dumbell press
70lbs x 8
70lbs x 7
70lbs x 6
70lbs x 6

Flat bench flies
45lbs x 8
45lbs x 8
45lbs x 6
45lbs x 5

Machine flies
145lbs x 8
145lbs x 6
145lbs x 5
145lbs x 4

27

April 28 09

Leg Press
10 sets of:
5 plates + 25lbs x 10

Leg Extensions
115lbs x 12
115lbs x 12
115lbs x 12
115lbs x 10

Prone Leg Curls
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 8

Seated Calve Raises
2 plates x 12
2 plates x 12
2 plates x 12

Standing Calve Raises
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 8

28

April 29th, 2009

Pullups
10
9
8
8

T-Bar Rows
2 plates x 10
3 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10
4 plates x 10

Lat Pulldowns
140lbs x 12
160lbs x 10
180lbs x 6
180lbs x 4

Short work out today but im still crazy sore. t-bar rows were a bitch

29

April 30th, 2009

Clean & Jerks
95lbs x 2
135lbs x 1
185lbs x 1
195lbs x 1
195lbs x failed

Dumbell snatches
70lbs x 14
90lbs x 1
70lbs x 16

Seated Dumbell Presses
65lbs x 9
65lbs x 8
65lbs x 8
65lbs x 6

Lateral Dumbell Raises
25lbs x 15
25lbs x 15
25lbs x 12
25lbs x 12

30

May 1st, 2009

Deadlifts
135lbs x 6
225lbs x 6
315lbs x 6
405lbs x 1
405lbs x 1
405lbs x 1 (failed)

Back Extensions
+25lbs x 15
+25lbs x 15
+25lbs x 15

31

May 2nd, 2009

Rope Pushdowns
40lbs x 15
50lbs x 12
60lbs x 8
60lbs x 8

Reverse Grip Pushdowns
40lbs x 15
50lbs x 12
60lbs x 12

Chinups
1 set of 12
1 set of 11
1 set of 9

Alternate Dumbbell Curls
30lbs x 30
35lbs x 24
40lbs x 22

Concentration Curls
35lbs x 7
35lbs x 8
35lbs x 7

Zottman Curls
20lbs x 10
20lbs x 10

32

Damn you and your arms!

33

May 4 09

Hammer strength flat bench
1plate x 10
2plates x 10
3plates x 5
3plates + 15lbs x 1
3plates + 15lbs x 1
3plates x 2
2plates x 8

Incline dumbell press
70lbs x 8
70lbs x 7
70lbs x 6

Machine flies
145lbs x 8
145lbs x 8
145lbs x 6

34

May 6 09

Pull ups
12
12
9

T-bar rows
2plates x 12
3plates x 10
4plates x 10
5plates x 6
3plates x 10

wide grip pull downs
140lbs x 12
160lbs x 12
180lbs x 10
200lbs x 8

Barbell rows
2plates x 10
3plates x 7
3plates x 6
3plates x 6
2plates x 10

Pull ups (again)
10
8
10

My back is finally growing!!! now for my chest

35

May 7 09

Clean and jerk
135lbs x 3
185lbs x 1
195lbs x 1
200lbs x 1

Dumbell snatches
70lbs x 16
70lbs x 20

Dumbell press
65lbs x 11
65lbs x 9
65lbs x 7
65lbs x 6

Lateral dumbell raises
30lbs x 15
30lbs x 12
30lbs x 11
30lbs x 9

Tricep pushdowns
97.5lbs x 15
147.5lbs x 12
157.5lbs x 8
157.5lbs x 6

Single arm rope pulldowns
37.5lbs x 6
37.5lbs x 6
37.5lbs x 5

Single arm overhead extensions
30lbs x 10
30lbs x 10
30lbs x 8
30lbs x 7

SURFIN’ BIRD bfbqhfqiwebfuqfbqcuybbfubufyb

36

May 8 09

Deadlifts
135lbs x 10
225lbs x 6
315lbs x 4
405lbs x 1
405lbs x 1
315lbs x 2

Behind The Back Smith Shrugs
315lbs x 10
315lbs x 10
365lbs x 6
365lbs x 6
365lbs x 6

37

May 9 09

Front Squats
125lbs x 10
175lbs x 10
195lbs x 10
225lbs x 6

Leg Extensions
175lbs x 10
175lbs x 10
175lbs x 10
175lbs x 10

Leg Curls
125lbs x 8
125lbs x 8
125lbs x 8
125lbs x 6

Chinups
1 set of 10
1 set of 10
1 set of 10
1 set of 9

Alternating Dumbbell Curls
30lbs x 30
35lbs x 30
40lbs x 24
40lbs x 20

Single ArmPreacher Machine Curl
50lbs x 12
50lbs x 13
50lbs x 13
50lbs x 13

Planks:
Each side - 30 seconds
Straight Plank - 1 min
2 sets

Straight Plank
1 min
1 min

38

May 11 09

Bench press (warm-up)
135lbs x 10

Dumbell Flat Bench
70lbs x 11
70lbs x 9
70lbs x 9
70lbs x 8

Incline Smith Press (Thick Bar)
185lbs x 8
185lbs x 7
185lbs x 6
185lbs x 4

Pec Fly Machine
145lbs x 10
145lbs x 10
145lbs x 8
160lbs x 6

EZ Grip Pushdowns
97.5lbs x 12
157.5lbs x 8
157.5lbs x 8

Straight Planks
1 min
1 min
1 min

unholy inversion of hope twisting the faith of the meek into hate
driven insane by the dark one to bring forth the foul biddings he speaks
the undead are among us at dawn they shrink back to their silken beds
they dance by night and drink the blood of a child’s broken neck

-Black Dahlia Murder-

39

May 13th, 2009

Med-Grip Pullups
1 set of 12
1 set of 11
1 set of 10
1 set of 9

Parallel Pullups
1 set of 12
1 set of 8
1 set of 8
1 set of 8

Chinups
1 set of 8
1 set of 7
1 set of 7
1 set of 7

Lat Pulldowns
140lbs x 12
140lbs x 10
160lbs x 6

V-Grip Rows
120lbs x 12
140lbs x 12
160lbs x 10

Straight Planks
1 min
1 min

40

May 14th, 2009

Clean & Jerks
135lbs x 3
185lbs x 1
185lbs x 1
195lbs x 1

Dumbell Snatch
2 sets of 20

Seated Dumbbell Presses
65lbs x 11
65lbs x 9
65lbs x 6
65lbs x 5

Lateral Dumbbell Raises
35lbs x 12
35lbs x 12
35lbs x 10
35lbs x 8

What a bad workout today. I was gonna try 205lbs clean and jerks but i just couldn’t get myself up to do it which really rattled me. It was all downhill after that. SHIT!!! So i went home, worked on my camaro and forgot all about it.