JoelB's Training Log

11-12-09

(return from a 5 days off training)

Close grip bench press; 205 lbs
(33 total reps in a record time of 15 min)

Close grip Bench press for pump
1x15 (135)

Bent over row supinated grip; 175lbs
(30 total reps)

Lying DB triceps Ext; 30lbs
(30 total reps)

I hadn’t held instruments for a surgery for nearly 12 months, and I did yesterday. Let me tell you it’s fucking annoying to hold something the laparoscopic camera in the same position for >20 mins with my big, fast-twitch, delts. The burn was so intense!

I’m so anxious to be done with obstetric man.

At least, you got a great time under tension!

17-12-09

Seated Military press
1x5 (110)
1x5 (130)
1x6 (145)

Hang clean (18 total reps)
2x3 (155)
1x3 (165)
2x3 (185)
1x3 (195)Power clean

Superset Waterbury style
(22 total reps) A1 Close grip chin-up (30lbs DB hooked btw my ankles)
(20 total reps) A2 DB seated curl (32,5lbs)

I was supposed to complete 30 reps each minimum…but after 45 minutes I’ve had enough!

19-12-09
Deadlift mixed grip; rest: 3min
1x5 (255)
1x5 (295)
1x9 (335)!

Superset Waterbury style
Leg curl (135lbs): 22 reps
Reverse hyper one legged (35lbs): 32 reps

21-12-09

Seated military press
1x3 (120)
1x3 (135)
1x4 (155)

Hang clean
2x3 (155)
2x3 (175)
2x3 (185)

Superset Waterbury style
Close grip Chin-up ( 30DB): 27 reps
Seated DB curl (32,5lbs): 20 reps

22-12-09
Front squat
1x3 (215)
1x3 (250)
1x1 (280) I was supposed to hit 3 reps

Superset Waterbury style
(28 reps) Front squat; 205lbs
(42 reps) Leg curl; 120lbs

1x2min calves under tension

23-12-09

Close grip Bench press; 205lbs
(35 total reps)

Bent over row supinated grip; 175lbs
(33 total reps)

DB triceps extension; 30lbs
(31 total reps)

28-12-09

Deadlift mixed grip
1x3 (275)
1x3 (315)
1x6 (355)

Superset Waterbury style
(23 total reps) Leg curl 135lbs
(38 total reps) Reverse hyper one legged 35lbs

11-01-10

Seated military press
1x3 (120)
1x3 (140)
1x4 (155)

Chin-up close grip (18 total reps)
45 lbs (5,4,4,3,2) Easy!

DB fly away (DB press then fly in the eccentric phase): 3x10 (45lbs)
Seated DB curl: 3x10 (30lbs)

13-01-10

Deadlift
1x3 (280)
1x3 (320)
1x4 (365)

GHR (18 total reps)

Reverse hyper one leg 3x10 (45lbs)
Calf raise 3x10

14-01-10

Medium grip Bench press
1x3 (155)
1x3 (180)
1x9 (205)

Bent over row supinated grip(185lbs)
27 total reps (7,5,6,5,4)

Incline DB press (60lbs): 3x10; Rest:60s
Lying DB ext. (25lbs): 3x10; Rest:60s

15-01-10

Front squat
1x3 (190)
1x3 (225)
1x5 (245)

Leg curl: 3x10
Leg press: 10,10,15

Get on I,BB :stuck_out_tongue:

it seems interesting, but i’ll stick to the basic stuff since i got some success with it.

18-01-10
Seated military press
1x5 (130)
1x3 (150)
1x2 (165)

Chin-up ( 45lbs)
26 total reps (6,5,5,4,3,3)

DB fly away; 3x10; 50lbs
Seated DB curl; 3x10; 32,5lbs

20-01-10

Deadlift; 315lbs
25 total reps in 15 min

GHR; 18 total reps

Reverse hyper one leg; 3x10; 45lbs

Calf raise; 3x10

21-01-11
Medium grip bench press
1x5 (165)
1x3 (190)
1x8 (215)

Bent over row supinated grip; (195lbs)
19 total reps (4,4,3,4,3,1)

Incline DB press; 3x10 (65lbs)
Lying DB ext.; 3x10 (30lbs)

22-01-12

I trade my Front Squat for a BB bench lunge to save my lower back a bit

Barbell bench lunge
1x5 (135)
1x5 (145)
1x10 (155)

Leg curl; 3x10 (135lbs) very painful!
10 min rest
Leg press (10,10,20) with some farts who made me laugh and I lost my focus

25-01-10

Seated military press
1x5 (120)
1x5 (135)
1x5 (155)

Chin-up with 40lbs DB between my ankles
20 total reps (5,3,3,3,3,3)

DB fly away 1x10 (50lbs)
Seated biceps curl 1x10 (35lbs)

27-01-10
Deadlift; 320lbs
25 total reps (8,7,5,5)

GHR; 1xmax

Reverse hyper one leg; 1x12 (45lbs)

Calves; 1x12