T Nation

Training Log: Tone1016


#1

Figured i'd finally start a log to keep track of my lifts. I've been lifting seriously for about 2 years. I've picked up a lot of info from TNation. I try to get into the gym 5 days a week.


#2

Wednesday 9/22/11

A.M.
30 min walk, 1.8 miles

P.M.
Bench:
Warmup
185x8
205x6
225X6
185x12

Overhead Tri extensions
70x12 x2
75x10

DB Incline
70sx 8 x3

Cable Tri pushdown
130x12
145x12
160x10

incline chest press machine
150x15 x3

Fly machine
100x10 x3 with 2 second hold in the middle


#3

Thursday 9/15/11
Back and Bi's

lat pull down, wide, nuetral grip, 2 sec hold
160x10 x4

preacher curl
90x 8 x3

cable row
160x12 x3

cable rope curls
115x 10 x2
130x 8

db row
75x 15 x3


#4

Sat 9/24/11
Shoulders

standing OH press
105x5
115x5
125x5
135x3
115x6
105x8

lateral raises
15x12
20x12
25x10 x4

front raises
15x12
20x12
25x10 x4

db shrugs, 3 sec hold
75x12 x4

facepulls
57.5x 12 x3


#5

9/25/11
Legs

Squat
185x5
225x5
245x5
255x5

Deadlift
225x8
275x5
295x5

Goblet Squats
60x12 x4

calf raises in leg press
270 weigh of sled x12 x4

db crunches
40x10 x6

Stationary bike
2miles at level 10 in 5:16


#6

Tuesday 9/27/11

Bench
warm up
185x5
205x8
225x5
235x3
185x10

cable pushdown
72.5x15 x3

incline chest press machine
205x15 x3

close grib BP
135x10 x3


#7

thursday 9/28/11
Back and Bi's

kayak rows
57.5x12 x3

underhand lab pull down with 2sec hold
145x10 x3

cable low row
135x12 x3

chest supported row
115x 8 x2

hammer curls
35x 10 x3

machine preacher curls
85x 10 x3


#8

10/7/11

Bench
195x8
205x6
225x5
235x2

db bench press
80x10 x3

incline machine
235x12 x3

pushdown
160x 8 x3

rope pushdown
135x10 x3


#9

10/11/11

kayak rows
57.5x12
62x 12 x3

lat pull down (2sec hold)
140x 10 x3

low row (2 sec hold)
160x10 x 3

db preacher curl
40 x 8 x4

cable curls
115x 12 x3


#10

10/10/11

standing oh press
95x6
115x6
125x6
115x6
95x6

db laterals
15x12
20x10 x3
25x8

cable laterals
17.5x 8 x3

db shrugs (3sec hold)
80x 10 x3


#11

10/11/11

bench
195x7
215x5
235x3

db bench
85x8
90x7
85x8

incline machine
235x10 x3

cable pushdown
145x10
160x10
175x10

rope pushdown
85x20 x2


#12

10/13/11

kayak rows 2 sec hold
62.5x 12 x4

lat pulldown, wide, 2sec hold
145x10 x3

low row 2 sec hold
160x8 x3

db hammer curls
35s x8 x3

cable ez bar curls
57.5x 12x 10


#13

10/14/11

seated oh press
95x 10
105x 10 x4

laterals
20x 12 x4

cable laterals
17.5x 10 x3

facepulls
62.5x10 x4

bb shrugs 3sec hold
185x 12 x3


#14

10/15/11

squat
185x 10
205x 10 x2

crunches with db
35x 10 x5


#15

10/16/11

preacher curls
65x10
75x8 x3
85x 7

tri rope pushdowns
47.5 x12 x4

calbe rope curls
47.5 x 10 x3

pushdowns
72.5x 12 x3