T Nation

JDSprings22's Training Log

08/15/2011 - Legs DELOAD WEEK

3 second negatives and explosive lifts. Trying to stay around 50-60% of 1RM. Trying to do a 15, 12, 12, 10 rep scheme.

Hack squat
90lbs x 15
140lbs x 15
180lbs x 12
230lbs x 10

Leg extensions
115lbs x 15
130lbs x 12
145lbs x 12
160lbs x 10

Hamstring Curls
85lbs x 15
90lbs x 12
95lbs x 12
100lbs x 10

Dumbbell Lunges
20lbs x down and back on the basketball court, no rest

Standing Calf Raises
90lbs x 12
90lbs x 12
90lbs x 12

Leg Press
315lbs x 15
405lbs x 12
495lbs x 12
495lbs x 10

Abduction machine
90lbs x 12
110lbs x 15

Adduction machine
90lbs x 15
110lbs x 15

08/16/2011 - Chest DELOAD

Plate praying extensions
20lbs (2 10lb weights) x 10
20lbs x 10
20lbs x 10

Barbell Bench
135lbs x 15
140lbs x 12
145lbs x 12
150lbs x 10

Barbell Incline
115lbs x 15
120lbs x 12
120lbs x 12
125lbs x 10

Barbell Decline
115lbs x 13
115lbs x 11
115lbs x 10
120lbs x 8

Pec Deck
60lbs x 15
60lbs x 15
70lbs x 15

Smith Machine Bench and release
95lbs x 8
95lbs x 6
95lbs x 6

08/17/2011 - Arms DELOAD

Preacher Curls flat backside
55lbs x 15
60lbs x 12
65lbs x 12
70lbs x 10

Skullcrushers
75lbs x 15
85lbs x 12
95lbs x 12
105lbs x 10

Barbell Curls
65lbs x 15
70lbs x 12
75lbs x 12
80lbs x 10

Tricep Pushdowns
100lbs x 15
110lbs x 12
120lbs x 12
130lbs x 10

Incline Dumbbell Curls
12lbs x 15
15lbs x 12
15lbs x 12
20lbs x 10

Dips (bodyweight)
12
10
10
8

Dumbbell wrist twists
20lbs x 20
20lbs x 20
20lbs x 20