T Nation

Okram's Training Log


#1

5.8.2009 Hamstrings and shoulders

DL
10*60
5*100
5*145
5*170
11*195kg

High leg press
10*100
10*200
3*10*300kg

Leg curl
2*10*40kg

Military press
10*40
5*62,5
5*72,5
5*80kg

DB shoulder press
2*8*31kg

Cable laterals
12*15kg

deadlift felt good next time it will be 205kg and 5reps at least.


#2

7.8.2009

Bench press
21050
580
3
95, 110
8*122,5kg

T-rows
21050
590, 110
8
122,5kg

Smith incline
28105kg

Cable row
28105kg

Cable Crossover
1435, 1530kg

Bent Over Dumbbell Rear Delt Raise With Head On Bench
21516,5

Straight-Arm Pulldown
15*30kg


#3

8.8.2009

Squat
21065
5105
5
135
3155
7
170kg

Leg press
10*100, 200, 300, 400kg

Leg extension
21240kg

Seated calf raise
41260kg



#4

Squat
21065
5105
5
135
3155
7
170kg

Leg press
10*100, 200, 300, 400kg

Leg extension
21240kg

Seated calf raise
41260kg



#5

10.8.2009

CG bench
21050, 880
8
110, 25115kg

Preacher Curl
21030
950, 27*50kg

Skull Crusher
1050, 950, 7*50

DB curl
2626kg

Triceps Pushdown - Rope Attachment
31530kg

Cable curl
31530kg


#6

12.8.2009

Deadlift

1060,560, 5140
3
160, 3180, 8205kg

Military press

1040, 365, 375, 485kg

Legpress feet high

10*100, 200, 300, 350, 350kg

Leg curl

21245kg

Cable side lateral raise

1315, 1115kg


#7

14.8.2009

Bench press
21050, 580, 3115, 5*130kg

T-rows
1050, 5100, 3115, 5130kg way too heavy.

Smith incline press
1065, 210*105kg

Pulldown
1065, 28*105kg

Cable crossover
2030, 1830kg

Bent Over Dumbbell Rear Delt Raise With Head On Bench
21518kg

Straight-Arm Pulldown
21530kg