Re: James Training Log

Training Logs
1

Flat Bench Warmups:1x25 Bar
1x12 135lbs
1x10 225lbs
1x8 275lbs
Worksets:1x8 315lbs
1x8 315lbs
1x8 315lbs
1x8 315lbs
1x10 275lbs

Flat Bench Dumbell Press:1x10 85lbs
1x10 85lbs
1x10 85lbs
1x10 85lbs

Pec Machine Flys:1x14 130lbs
1x14 130lbs
1x14 130lbs
1x14 130lbs

BWT:315lbs

workout:9-22-2014

2

Hammer Strength Shoulder Press:1x12 125lbs
1x12 125lbs
1x12 125lbs
1x12 125lbs
1x15 100lbs

Front Dumbell Shoulder Raises:1x12 25lbs
1x12 25lbs
1x12 25lbs
1x12 25lbs

Side Dumbell Shoulder Raises:1x12 20lbs
1x12 20lbs
1x12 20lbs
1x12 20lbs

Upright Rows:1x12 65lbs
1x12 65lbs
1x12 65lbs
1x12 65lbs

BWT:315lbs

workout:9-23-2014

3

Lat Pulldowns:1x12 135lbs
1x12 150lbs
1x12 150lbs
1x12 150lbs
1x12 150lbs

Seated Cable Rows:1x12 165lbs
1x12 165lbs
1x12 165lbs
1x12 165lbs

Hammer Strength High Rows:1x12 140lbs
1x12 140lbs
1x12 140lbs
1x12 140lbs

One Arm Dumbell Rows:1x12 70lbs
1x12 70lbs
1x12 70lbs
1x12 70lbs

BWT:315lbs

workout:9-25-2014

4

Close Grip Bench Press:1x12 225lbs
1x12 225lbs
1x12 225lbs
1x12 225lbs

Skull Crushers:1x12 80lbs
1x12 80lbs
1x12 80lbs
1x12 80lbs

Overhead Tricep Dumbell Extensions:1x12 25lbs
1x12 25lbs
1x12 25lbs supersets with skull crushers
1x12 25lbs

Tricep Pushdowns:1x12 80lbs
1x12 80lbs
1x12 80lbs
1x12 80lbs

One Arm Cable Triceps Extensions:1x20 15lbs
1x20 15lbs
1x20 15lbs
1x20 15lbs

BWT:316lbs

workout:9-26-2014

5

Flat Bench Warmups:1x25 Bar
1x12 135lbs
1x10 225lbs
1x8 275lbs
Worksets:1x8 335lbs
1x8 335lbs
1x8 335lbs
1x8 335lbs
1x10 275lbs

Flat Bench Dumbell Press:1x10 85lbs
1x10 85lbs
1x10 85lbs
1x10 85lbs

Pec Fly Machine:1x14 130lbs
1x14 130lbs
1x14 130lbs
1x14 130lbs

BWT:318lbs

workout:9-29-2014

6

Hammer Strength Shoulder Press:1x10 140lbs
1x10 140lbs
1x10 140lbs
1x10 140lbs
1x15 100lbs

Front Dumbell Shoulder Raises:1x10 30lbs
1x10 30lbs
1x10 30lbs
1x10 30lbs

Side Dumbell Shoulder Raises:1x10 25lbs
1x10 25llbs
1x10 25lbs
1x10 25lbs

Upright Rows:1x10 75lbs
1x10 75lbs
1x10 75lbs
1x10 75lbs

BWT:315lbs

workout:9-30-2014

7

Lat Pulldowns:1x10 165lbs
1x10 165lbs
1x10 165lbs
1x10 165lbs

Seated Cable Rows:1x10 180lbs
1x10 180lbs
1x10 180lbs
1x10 180lbs

Hammer Strength High Rows:1x10 180lbs
1x10 180lbs
1x10 180lbs
1x10 180lbs

One Arm Dumbell Rows:1x10 80lbs
1x10 80lbs
1x10 80lbs
1x10 80lbs

BWT:319lbs

workout:10-2-2014

8

Close Grip Bench Press:1x10 255lbs
1x10 255lbs
1x10 255lbs
1x10 255lbs

Skull Crushers:1x10 100lbs
1x10 100lbs
1x10 100lbs
1x10 100lbs

Tricep Pushdowns:1x12 95lbs
1x12 95lbs
1x12 95lbs
1x12 95lbs

One Arm Cable Tricep Extensions:1x12 25lbs
1x12 25lbs
1x12 25lbs
1x12 25lbs

BWT:319lbs

workout:10-3-2014

9

Flat Bench Warmups:1x25 Bar
1x12 135lbs
1x10 225lbs
1x6 275lbs
Worksets:1x10 315lbs
1x10 325lbs
1x8 335lbs
1x6 345lbs
1x6 345lbs
1x10 275lbs

Flat Bench Dumbell Press:1x10 85lbs
1x10 85lbs
1x10 85lbs
1x10 85lbs

Pec Fly Machine:1x14 130lbs
1x14 130lbs
1x14 130lbs
1x14 130lbs

BWT:316lbs

workout:10-6-2014

10

Hammer Strength Shoulder Press:1x10 140lbs
1x10 140lbs
1x10 140lbs
1x10 140lbs
1x16 100lbs

Front Dumbell Shoulder Raises:1x10 30lbs
1x10 30lbs
1x10 30lbs
1x10 30lbs

Side Dumbell Shoulder Raises:1x10 25lbs
1x10 25lbs
1x10 25lbs
1x10 25lbs

Upright Rows:1x10 75lbs
1x10 75lbs
1x10 75lbs
1x10 75lbs

BWT:316lbs

workout:10-7-2014

11

Lat Pulldowns:1x10 165lbs
1x10 165lbs
1x10 165lbs
1x10 165lbs

Seated Cable Rows:1x10 180lbs
1x10 180lbs
1x10 180lbs
1x10 180lbs

Hammer Strength High Rows:1x10 180lbs
1x10 180lbs
1x10 180lbs
1x10 180lbs

One Arm Dumbell Rows:1x12 80lbs
1x12 80lbs
1x12 80lbs
1x12 80lbs

BWT:319lbs

workout:10-9-2014

12

Close Grip Bench Press:1x10 255lbs
1x10 255lbs
1x10 255lbs
1x10 255lbs

Skull Crushers:1x10 100lbs
1x10 100lbs
1x10 100lbs
1x10 100lbs

Tricep Pushdowns:1x12 95lbs
1x12 95lbs
1x12 95lbs
1x12 95lbs

One Arm Cable Tricep Extensions:1x12 25lbs
1x12 25lbs
1x12 25lbs
1x12 25lbs

Bonus Set:Tricep Pushdown: 1x20 95lbs

BWT:319lbs

workout:10-10-2014

13

Flat Bench Warmups:1x25 Bar
1x12 135lbs
1x10 225lbs
1x5 315lbs
Worksets:1x5 385lbs
1x5 385lbs
1x5 385lbs
1x3 395lbs
1x8 315lbs

Flat Bench Dumbell Press:1x10 100lbs
1x10 100lbs
1x10 100lbs
1x10 100lbs

Pec Fly Machine:1x16 145lbs
1x16 145lbs
1x16 145lbs
1x16 145lbs

BWT:318lbs

workout:10-13-2014

14

Hammer Strength Shoulder Press:1x10 180lbs
1x10 180lbs
1x10 180lbs
1x10 180lbs
1x16 120lbs

Front Dumbell Shoulder Raises:1x10 35lbs
1x10 35lbs
1x10 35lbs
1x10 35lbs

Side Dumbell Shoulder Raises:1x10 30lbs
1x10 30lbs
1x10 30lbs
1x10 30lbs

Upright Rows:1x10 85lbs
1x10 85lbs
1x10 85lbs
1x10 85lbs

BWT:318lbs

workout:10-14-2014

15

Lat Pulldowns:1x10 165lbs
1x10 180lbs
1x10 180lbs
1x10 180lbs
1x10 180lbs

Seated Cable Rows:1x10 180lbs
1x10 180lbs
1x10 180lbs
1x10 180lbs

Hammer Strength High Rows:1x10 200lbs
1x10 200lbs
1x10 200lbs
1x10 200lbs

One Arm Dumbell Row:1x10 90lbs
1x10 90lbs
1x10 90lbs
1x10 90lbs

BWT:321lbs

workout:10-16-2014

16

Close Grip Bench Press:1x10 275lbs
1x10 275lbs
1x10 275lbs
1x10 275lbs

Skull Crushers:1x10 110lbs
1x10 110lbs
1x10 110lbs
1x10 110lbs

Tricep Pushdowns:1x12 105lbs
1x12 105lbs
1x12 105lbs
1x12 105lbs

One Arm Cable Tricep Extensions:1x10 30lbs
1x10 30lbs
1x10 30lbs
1x10 30lbs

BWT:320lbs

workout:10-17-2014

17

Flat Bench Warmups:1x25 Bar
1x12 135lbs
1x10 225lbs
1x5 315lbs
Worksets:1x5 395lbs
1x4 405lbs
1x3 415lbs
1x2 425lbs
1x8 350lbs

Flat Bench Dumbell Press:1x10 100lbs
1x10 100lbs
1x10 100lbs
1x10 100lbs

Pec Fly Machine:1x16 145lbs
1x16 145lbs
1x16 145lbs
1x16 145lbs

BWT:319lbs

workout:10-20-2014

18

Hammer Strength Shoulder Press:1x10 180lbs
1x10 180lbs
1x10 180lbs
1x10 180lbs
1x16 130lbs

Front Dumbell Shoulder Raises:1x10 35lbs
1x10 35lbs
1x10 35lbs
1x10 35lbs

Side Dumbell Shoulder Raises:1x10 30lbs
1x10 30lbs
1x10 30lbs
1x10 30lbs

Upright Rows:1x10 85lbs
1x10 85lbs
1x10 85lbs
1x10 85lbs

BWT:320lbs

workout:10-21-2014

19

Lat Pulldowns:1x10 180lbs
1x10 180lbs
1x10 180lbs
1x10 180lbs
1x5 210lbs

Seated Cable Rows:1x10 180lbs
1x10 180lbs
1x10 180lbs
1x10 180lbs

Hammer Strength High Rows:1x10 200lbs
1x10 200lbs
1x10 200lbs
1x10 200lbs

One Arm Dumbell Rows:1x10 90lbs
1x10 90lbs
1x10 90lbs
1x10 90lbs
1x8 100lbs

BWT:323lbs

workout:10-23-2014

20

Close Grip Bench Press:1x10 275lbs
1x10 275lbs
1x10 275lbs
1x10 275lbs

Skull Crushers:1x10 110lbs
1x10 110lbs
1x10 110lbs
1x10 110lbs

Tricep Pushdowns:1x12 105lbs
1x12 105lbs
1x12 105lbs
1x12 105lbs

One Arm Tricep Cable Extensions:1x10 30lbs
1x10 30lbs
1x10 30lbs
1x10 30lbs

Bonus set-Tricep Pushdowns:1x16 105lbs

BWT:323lbs

workout:10-24-2014