Jon's Training Log

Training Logs
21

Day 3: Chest, Shoulders, Tri’s:

Incline DB benches:

Warm up 55x8
75x6, 80x6, 80x5 - A bit of improvement here. Last week I was only able to get 75lb dbs for 5 reps.

Decline Flys:

40x6x3 - This isn’t too much weight but my left shoulder isn’t liking that move too much. I may try cable flys next week.

Standing BB Press:

95x8, 115x6, 115x6 - Improvement here. Last week I struggled to get 115x5.

Upright Rows:

85x6, 90x6, 105x6 - Another improvement. Last week was 85’sx6.

DB Shrugs:

80x8, 90x6, 100x5

Decline Tri Ext:

Warm up 75x8
95x6, 100x4, 95x4

Tricep pulley push downs:

160x6, 160x6, 170x5

I didn’t do abs yet again. I will be doing abs as the first part of my workout so I get them done.

Overall I am excited to see some progress in strength this week.

22

Day 4: Legs, Back, Bi

Romanian DL’s:

135x6, 185x6, 215x6, 235x6

BB curls:

75x6, 105x6x3

Hammer curls:

55x8x3

I could only get in a couple exercises because I had to head out of town for the night to visit the In Laws.

Day 1: Chest, Shoulders, Tris

BB Bench:

95x6, 115x6, 165x6, 195x4

Cable Flys
#10x6x3

Seated DB Press:

55x6, 65x6, 65x6.

Lateral Raises:

25x6, 30x6x2

Decline Tricep Ext:

Barx6, 65x6, 95x6, 115x2, 105x5

Dips (hammer strength).

200x6x3

23

Good job on that bench, next week 205. Moving on up.

24

Thanks buddy.

Day 2: Legs, Back, Bi’s

Deadlifts:

135x6, 185x6, 225x6, 265x5 - Up from 245lbs last week.

Cleans:

95x6x3 - After looking at some youtube vids I see that I didn’t do these correct.

DB bent over rows:

85x6, 105x6x2

Hammer Strength lat pull downs:

115lbs each arm x6x3

BB Curls:

75x6, 95x6, 115x4

Seated DB curls:

45x6, 50x6, 50x8

I didn’t workout today because I didn’t have time. It was my off day but I need to start doing complexes and some cardio because I don’t want to get a belly on me.

25

where the heck did you go?