T Nation

Icehawk's Log

monday, oct 29

first workout breaking in my new inzer forever belt. felt really supported and just plain solid during the presses. really good energy and focus overall today.

shoulders / biceps

standing press 3x3 @ 135 (belted)
seated db press 3x8 @ 60s
db lateral raise 3x12 @ 25s
barbell curl 3x8 @ 85
db preacher curl 3x12 @ 25s
band pullapart 3x20 @ red

tuesday, oct 30

belt felt good but dug in a bit. energy level started out good but sputtered out by the third exercise.

back / abs

deadlift 3x3 @ 365 (belted)
chinup 3x8 @ bw (missed a couple on the last set)
incline cable row 3x10 @ 150
good morning 3x12 @ 115
kneeling rope pulldown 3x15 @ 90
hanging leg raise 3x12 @ bw

thursday, nov 1

energy level was good throughout though lower back and lats were still sore. broke in my new adidas powerlift trainers.

chest / triceps

bench press 3x3 @ 205
incline db bench 3x8 @ 70s
pec deck 3x12 @ 75
band facepull 3x20 @ red
cable pressdown 3x12 @ 120
lying extension 3x12 @ 60

friday, nov 2

meh workout… (1) knee was bugging, (2) energy was gone after the first working set of squats, (3) belt felt a little awkward.

legs / abs

squat 3x3 @ 245 (belted)
leg press 3x10 @ 450
leg curl 3x10 @ 90
seated calf raise 3x12 @ 115
hanging leg raise 3x12 @ bw
jacob’s ladder 3 @ 1 min

sunday, nov 4

working out on the weekend is so much better.

shoulders / biceps

standing press 4x3 @ 135 (belted)
seated db press 3x10 @ 60s (missed tenth rep on last set)
db lateral raise 3x12 @ 25s
barbell curl 3x8 @ 85
db preacher curl 3x10 @ 30s
band pullapart 3x20 @ red

monday, nov 5

couple days late recording…

back / abs

deadlift 4x3 @ 365 (belted)
chinup 3x8 @ bw
incline cable row 3x10 @ 155
good morning 3x12 @ 115
kneeling rope pulldown 3x12 @ 105
hanging leg raise 3x12 @ bw

wednesday, oct 7

starting to get sick. also out of town until sunday so may not be able to lift until then.

chest / triceps

bench press 4x3 @ 205
incline db bench 3x10 @ 70s
pec deck 3x10 @ 105
band facepull 3x20 @ red
cable pressdown 3x12 @ 125
lying extension 3x12 @ 60

sunday, nov 11

good weekend workout though right knee was bugging out a bit.

legs / abs

squat 4x3 @ 245 (belted)
leg press 3x10 @ 450
leg curl 3x12 @ 90
seated calf raise 3x12 @ 135
hanging leg raise 3x12 @ bw
jacob’s ladder 3 @ 1 min

monday, nov 11

meh.

shoulders / biceps

standing press 5x3 @ 135 (belted)
seated db press 3x10 @ 60s
db lateral raise 3x12 @ 25s
barbell curl 3x10 @ 85
db preacher curl 3x12 @ 30s
band pullapart 3x20 @ red

wednesday, nov 14

dropping the volume on deads moving forward…

back / abs

deadlift 3x3 @ 365 (belted)
chinup 3x8 @ bw
incline cable row 3x8 @ 160
hyperextension 3x12 @ bw
kneeling rope pulldown 3x12 @ 120
hanging leg raise 3x12 @ bw