T Nation

My Workout Log

Day One: Chest, shoulders, triceps

Sunday: 19th July 2004

Chest
Bench Press (Workouts #1, 3, 5, 7, 9, 11, 13)

Warm Up: 40kg x 12, 60kg x 8, 70kg x 5

  1. 195lbs/88kgs x 6
  2. 205lbs/93kgs x 5
  3. 220lbs/100kgs x 4

Dumbbell Bench Press—3 sets of 8 reps

  1. 77.5lbs x 8
  2. 77.5lbs x 8
  3. 77.5lbs x 8

Shoulders

Dumbbell Side Raise—3 sets of 8 reps

  1. 27.5lbs x 6
  2. 27.5lbs x 6
  3. 27.5lbs x 6

Triceps

Thick Bar Lying Triceps Extension—3 sets of 8 reps

  1. 62lbs x 12
  2. 62lbs x 12
  3. 62lbs x 11

Notes: bench Press with 2-inch thick bar, as well as triceps Extensions
Day Two: Back, Deadlifts, and Biceps

Monday: 20th July 2004

Back

Supinated Chin Ups: 3 sets of 8 reps

  1. 11.25kgs x 8
  2. 11.25kgs x 8
  3. 11.25kgs x 8

Thick Bar Barbell Row: 3 sets of 6 reps

  1. 67.5kgs x 8
  2. 67.5kgs x 7
  3. 67.5kgs x 6

Biceps

Thick barbell Curl: 3 sets of 8 reps

  1. 82.5lbs x 8
  2. 82.5lbs x 8
  3. 82.5lbs x 7

Legs/Traps/back

Thick Bar Deadlifts + Shrugs: 3 x 6-8

  1. 92kgs x 6
  2. 92kgs x 6
  3. 92kgs x 6

Thursday: 15 July 2004

Shoulders

30-degree low pulley external rotations: 3 x 10 –12

  1. 12lbs x 10
  2. 12lbs x 10
  3. 12lbs x 10

Chest
(A1) Bench Press (Workouts #2, 4, 6, 8, 10, 12, 14) 3 sets of 3,2,negative rep

  1. 220lbs/ 100kgs x 3
  2. 230lbs/ 105kgs x 2
  3. 260lbs/ 117.5kgs x NEGATIVE REP

(A2) Elbow-in-front dumbbell external rotations: 3 x 10 -12

  1. 17lbs x 10
  2. 17lbs x 10
  3. 17lbs x 10

Triceps

Weighted Dips—3 sets of 6 reps

  1. 32.5lbs x 9
  2. 32.5lbs x 9
  3. 32.5lbs x 6

Grip Machine
1)40kgs x 27reps/ 1 minute(TUT)
2)40kgs x 21reps/ 45 Seconds(TUT)
3)40kgs x 22reps/ 45 seconds(TUT)

Friday: 16th of July 2004
Legs

Squat—3 sets of 6 reps

  1) 115kgs x didn’t do
  2) 115kgs x didn’t do
  3) 115kgs x didn’t do

Thick Bar Stiff Legged Deadlifts—3 sets of 8 reps

  1. 72kgs x 8
  2. 72kgs x 8
  3. 72kgs x 8

Glute-Hamstring Raises—3 sets of 8 reps

  1. BW x 8
  2. BW x 8
  3. BW x 8

Back

Semi Supinated Chin Ups—3 sets of 8 reps

  1. 11.25kgs x 8
  2. 11.25kgs x 8
  3. 11.25kgs x 6

Cable Rows—3 sets of 8 reps

  1. 152lbs x 10
  2. 152lbs x 8
  3. 152lbs x 9

Biceps

Dumbbell offset Curls—3 sets of 8 reps

  1. 37.5lbs x 8
  2. 37.55lbs x 8
  3. 37.5lbs x 8