T Nation

michael2016 Is Starting a Training Log


Today is back day.

My training log

Barbell rows for back
3 sets for 6-10 repetitions
40x10, 60x10, 80x10

Seated rows
3 sets for 6-10 repetitions
40x10, 60x10, 80x10

3 sets for 6-10 repetions
10, 10, 10(pause sets on last two)

Cable pulldowns wide grip
3 sets 8-12 reps
15x45, 15x55 ,12x75

Cable pulldowns narrow grip
3 sets 8-12 reps
15x45,15x 55, 12x75

hanging leg raise
3 sets of 6-10 reps
10, 10, 10

Decline sit ups
3 sets of 6-10
10, 10, 10


Chest and abs. I did 6-10 repetitions for dumbbell bench press flat and incline plus flys for 10-15 reps and three sets of as many pushups. For abs I do hanging leg raises for 12 to 15 reps and I did 3 sets of decline sit ups… The weight for bench for working sets was 40, 45, 50… 50 was slightly hard


Deadlifts- 60x10,80x10,100x10, 110x10
Barbell rows-60x10, 80x10, 100x10, 110x6
Cable pulldowns-wide grip-
Cable pulldowns narrow grip-

Barbell curl-30x10, 40x10, 60x10
Dumbell curls-30x10, 35x10, 40x10
hammer curls-30, 35, 40…


Shoulders-dumbell shoulder press. 40x 10’ 45x10, 50x10, 5
Shoulder flyes-25x20, 25x20, 25x15, 25x15
arnold press-30x12, 35x12,40x12
Shoulder flyes for back-30x12, 35x12, 40x12