T Nation

NHIRON's Training Log


#1

Squat

205x5
235x5
265x5

Pull throughs
4x10

Standing abs
4x10


#2

Standing shoulder press
95x3
110x3
120x3

lat pull down
4x10-12

Pec Deck
4x10-12


#3

Deadlift
260x3
300x3
335x3

leg press
4x8

leg extension
4x8

Dbell SLD
3x10


#4

Bench
190x3
220x3
250x4

Seated Row
4x8

Pec Deck
4x10

23 mins treader


#5

Squat
220x5
250x3
280x3

seated leg curl
4x8

standing abs
4x10


#6

Standing Military
105x5
115x3
130x4

a1)tricep machine
4x8
a2)pec deck
4x8

b1)wide grip lat pulldown
4x8
b2)rear delt pec deck
4x8

23 mins treader


#7

Deadlift
280x5
315x3
355x3

Dbell RDL
4x8

ab machine
4x12

leg press
4x8

12 mins on the bike


#8

Bench
210x5
235x3
265x3

1a)seated row
4x8
1b)hammer preacher curl
4x8

2a)dbell lateral raise
4x8
2b)rope pushdowns
4x8


#9

Deload Squat
120x5
145x5
175x5

standing abs
4x10

24 mins on treader


#10

deload military
55x5
70x5
85x5

1a)pec deck
2x8
1b)lat pull down
2x8

2a)reverse pec deck
2x8
2b)tricep machine
2x8


#11

Deload Deadlift

155x5
185x5
225x5

1a)back extension
2x8
1b)ab machine
2x8

2a)gironda situps
2x8
2b)bicycle
2x10

15 mins in bike


#12

Incline Bench Deload
115x5
145x5
165x5

1a)overhead tricep extension
2x8
1b)dbell lateral raises
2x8

2a)face pulls
2x8
2b)
drag curls
2x8

24 mins on treader


#13

Squat
240x5
255x5
270x7

seated leg curl
4x8

standing abs
4x8


#14

Military
110x5
120x5
125x6

1a)pec deck
4x8 135
1b)tricep machine
4x8 135

2a)lat pull down cybex
4x8 100
2b)reverse pec deck
4x8 55

15 mins treader


#15

Deadlift
315x5
330x5
350x5

45 degree extensions
4x8 25 lbs

ab machine
4x8 20 lbs


#16

Bench
215x5
230x5
245x5

1a)overhead rope extensions
4x8 60
1b)dbell standing curls
4x8 25

2a)seated row
4x8 120
2b)dbell lateral
4x8 20

25 mins treader


#17

Squat
255x5
275x5
285x7

dbell RDL
4x8 60lbs

standing abs
4x8

condtioning x 25 lb plate
goblet squatsx10
plate swings x10
squat thrusts x10
jumping jacks x10


#18

standing military
120x5
125x5
135x5

1a)pec deck
4x8 140
1b)lat pull down
4x8 120

2a)rear delt
4x8 75
2b)tricep machine
4x8 140

25 mins treader


#19

Deadlift
330x3
350x3
370x5

standing abs
4x8 75 75 100 100

conditioning each x12
goblet squats 27.5lbs
bosu ball pushups
dbell swings 27.5lbs
wall ball 13lbs
jumping jacks

gironda situps
2x8


#20

bench
230x3
245x3
260x6

1a)overhead tricep extensions
4x8
1b)seated row
4x8 135

2a)face pulls
4x8 75
2b)rope curls
4x8 75

26 mins treader