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
2*10*50
5*80
3*95, 110
8*122,5kg

T-rows
2*10*50
5*90, 110
8*122,5kg

Smith incline
2*8*105kg

Cable row
2*8*105kg

Cable Crossover
14*35, 15*30kg

Bent Over Dumbbell Rear Delt Raise With Head On Bench
2*15*16,5

Straight-Arm Pulldown
15*30kg


#3

8.8.2009

Squat
2*10*65
5*105
5*135
3*155
7*170kg

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

Leg extension
2*12*40kg

Seated calf raise
4*12*60kg



#4

Squat
2*10*65
5*105
5*135
3*155
7*170kg

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

Leg extension
2*12*40kg

Seated calf raise
4*12*60kg



#5

10.8.2009

CG bench
2*10*50, 8*80
8*110, 2*5*115kg

Preacher Curl
2*10*30
9*50, 2*7*50kg

Skull Crusher
10*50, 9*50, 7*50

DB curl
2*6*26kg

Triceps Pushdown - Rope Attachment
3*15*30kg

Cable curl
3*15*30kg


#6

12.8.2009

Deadlift

10*60,5*60, 5*140
3*160, 3*180, 8*205kg

Military press

10*40, 3*65, 3*75, 4*85kg

Legpress feet high

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

Leg curl

2*12*45kg

Cable side lateral raise

13*15, 11*15kg


#7

14.8.2009

Bench press
2*10*50, 5*80, 3*115, 5*130kg

T-rows
10*50, 5*100, 3*115, 5*130kg way too heavy.

Smith incline press
10*65, 2*10*105kg

Pulldown
10*65, 2*8*105kg

Cable crossover
20*30, 18*30kg

Bent Over Dumbbell Rear Delt Raise With Head On Bench
2*15*18kg

Straight-Arm Pulldown
2*15*30kg