T Nation

Uga's Training Log

2008-11-13
Thursday: Legs, Calfs, Abs - I
Dynamic warm-up: 2x {squat, pushup, good-morning, bent-over row, lunges}

Leg press toe presses [10-12, x-15-5]: 180/9

Romanian DL [6-10, 2rp]: 45/5, 95/3, 115/1, 135/7,2,1

Leg presses [6-10]: 90/5, 140/3, 180/1, 1, 200/15
Goblet squats 35/20
{Hamstring stretches: 25lb; Quad stretches}

[Timed strip sets]
Seated leg curls [2:00]: 65/12
Leg ext [2:00]: 45/12
Abs crunch [2:00]: 70/21

2008-11-15
Saturday: Chest, Shoulder, Biceps, Forearms - I
Dynamic warm-up: 2x {squat, pushup, good-morning, bent-over row, lunges}

Incline DB press [6-10, 2rp]: 30/5, 40/3, 50/2, 60/8,2,1

Seated DB press [6-10, 2rp]: 15/5, 25/2, 30/7,3,3
{Pec stretch 25/lb; Delt stretch}

Preacher curl [4-6, 2rp] 55/8
Rev-grip one are cable curls [10-20]: n/a due to time
{Bicep stretch}

[Timed strip sets]
Pec Deck [2:00]: 60/14
Cable lateral raise [2:00]: 50/7 ;[1:08]
Cable curls [2:00]: 50/14

2008-11-17
Monday: Back,Triceps - I
Dynamic warm-up: 2x {squat, pushup, good-morning, bent-over row, lunges}

Rack chins(6) [10-15, 2rp]: bw/7,2,2
Rack deadlift [6-10, 50%ds]: 135/3, 155/1, 175/1, 185/5, 95/5
{Lat stretch}

Close grip benchpress [8-12, 2rp]: 95/3, 105/12,5,4
{Tricep stretch 30lb}

Straight-arm pulldown [2:00] 60/15
Tricep press [2:00] 100/16
[40:00]

2008-11-19
Thursday: Legs, Calfs, Abs - II
Dynamic warm-up: 2x {squat, pushup, good-morning, bent-over row, lunges}

Standing calf raises [10-12, x-15-5]: 85/9

Sumo leg presses [15-25, 2rp]: 90/5, 140/3, 180/1,1, 200/15

Trap bar squats [6-10]: 65/5, 95/4, 145/1, 165/7
Leg presses [20]: 150/20
{Hamstring stretches: 25lb; Quad stretches} <- omitted due to time

[Timed strip sets]
Seated leg curls [2:00]: 65/22
Leg ext [2:00]: 45/18
Abs crunch [2:00]: 85/17
[40:31]

2008-11-22
Saturday: Chest, Shoulder, Biceps, Forearms - II
Dynamic warm-up: 2x {push press, pushup, good-morning, bent-over row, lunges}

Nautilus Press [6-10, 2rp]: 55/5, 80/4, 100/3, 115/1, 135/7,2,2

Bent-over DB lateral [6-10, 2rp]: 5/5, 8/3, 12/12,5,4
{Pec stretch 25/lb; Delt stretch}

Barbell curl [4-6, 2rp] 35/4, 45/3, 65/6,2,2
Pinwheel curls [10-20]: 20/20
{Bicep stretch}

[Timed strip sets]
Nautilus pec Deck [2:00]: 65/19
Nautilus rear delt [2:00]: 50/24
Cable curls [2:00]: 50/16
[42:52]

2008-11-25
Tuesday: Back,Triceps - II
Dynamic warm-up: 2x {squat, pushup, good-morning, bent-over row, lunges}

Band-assisted pull-ups [6-10, 2rp]: bw/6,2,2
Deadlift [6-10, 50%ds]: 40/5, 95/3, 115/2, 135/1, 145/8, 95/8
{Lat stretch}

EZ-curl triceps ext [15-30, 2rp]: 35/4, 45/2 ,65/13,5,3
{Tricep stretch 30lb}[1]

Straight-arm pulldown [2:00] 60/17 [2]
Triceps press [2:00] 100/22
[38:22]

[1] raise up to 35lb’s for triceps stretch
[2] I increased the range of motion this time, stick w/this exaggerated form of straight-arm pulldown

2008-12-01
Monday: Legs, Calfs, Abs - III
Dynamic warm-up: 2x {push-press, pushup, good-morning, bent-over row, lunges}

Seated calf raises [10-12, x-15-5]: 25/10

Hypers [6-10, 2rp]: bw/7,3,3

Front squats [6-10]: 45/5, 85/4, 95/3, 115/1,1,9 …^120
Nautilus leg presses [20]: 170/20 …^190
{Hamstring stretches: 25lb; Quad stretches}

[Timed strip sets]
Seated leg curls [2:00]: 75/19 …^85
Leg ext [2:00]: 45/20 …^55
Abs crunch [2:00]: 85/22 …^95
[46:02]

2008-12-08
Monday: Chest, Shoulder, Biceps, Forearms - III
Dynamic warm-up: 2x {push press, pushup, good-morning, bent-over row, lunges}

Bench press [11-15,rp]: 65/5, 95/4, 115/3, 125/2, 135/1, 145/1, 155/8,2,1

Upright DB row [11-20,rp]: 10/5, 15/4, 20/3 25/12,5,5
{Pec stretch 25/lb; Delt stretch}

DB concentration curl [11-20,rp] 12/5, 25/3, 30/7,3,2
Hammer curls [10-20]: 25/6, 15/5 …<15>
{Bicep stretch}

[Timed strip sets]
Nautilus pec Deck[5] [2:00]: 75/6
Cable lateral raise [2:00]: 50/9
Cable curls [2:00]: 50/9
[44:04]

2008-12-10
Wednesday: Back,Triceps - III
Dynamic warm-up: 2x {squat, pushup, good-morning, bent-over row, lunges}

Close-grip supinated pulldown [11-15,rp]: 70/4, 90/3, 100/3, 110/2, 120/10,5,3 …^140lbs
Bent-over row [10-12]: 35/5, 55/3, 65/2, 105/13 …^115lbs
{Lat stretch}

Rev-grip bench press [11-20,rp]: 55/5, 75/4, 95/3, 105/2, 115/2, 125/13,7,3 …^140lbs
{Tricep stretch 35lb}[1]

Straight-arm pulldown [2:00] 70/12 …^80lbs
Triceps press [2:00] 130/18 …^160lbs
[?]

[1] raise up to 40lb’s for triceps stretch

2008-12-12
Friday: Legs, Calfs, Abs - I
Dynamic warm-up: 2x {push-press, pushup, good-morning, bent-over row, lunges}

Leg press toe presses [10-12, x-5-15]: 180/12

Romanian DL [15-30,rp]: 45/5, 75/4, 95/3, 115/1,1 125/9,4,3

Leg presses [6-10]: 90/5, 140/4, 190/2, 210/1,1, 230/1, 240/14
VMO leg presses 200/20
{Hamstring stretches: 25lb; Quad stretches}

[Timed strip sets]
Seated leg curls [2:00]: 95/9
Leg ext [2:00]: 65/12 …^75lbs

Abs crunch [8-12]: 95/16 …^105lbs[1]
[47:18]

[1] changed from timed striped set to 8-12 rep set

2008-12-15
Monday: Chest, Shoulder, Biceps - I
Dynamic warm-up: 2x {push-press, pushup, good-morning, bent-over row, lunges}

Incline DB press [11-15,rp]: 30/5, 40/3, 50/2, 60/10,2,2 …^65lbs

Seated DB press [11-20,rp]: 15/5, 25/2, 30/8,3,3
{Pec stretch 25/lb; Delt stretch}

Preacher curl [11-20,rp] 45/21, 65/5 …^65lbs
{Bicep stretch}

[Timed strip sets]
Pec Deck [2:00]: 75/7
Cable lateral raise [2:00]: 50/6

2008-12-17
Wednesday: Back,Triceps, Forearms - I
Dynamic warm-up: 2x {push-press, pushup, good-morning, bent-over row, lunges}

Rack chins(6) [10-15, 2rp]: bw/8,2,2
Rack deadlift [6-10, 50%ds]: 135/3, 155/1, 175/1, 185/9, 95/5
{Lat stretch}

Close grip bench press [11-20,rp]: 95/3, 105/1, 115/1,1, 125/13,3,2
{Tricep stretch 40lb}

Rev-grip one are cable curls [10-20]: 30/8,2

2008-12-21 CRUISE
Thursday: Legs, Calfs, Abs - II
Dynamic warm-up: 2x {overhead-squat, pushup, good-morning, bent-over row, lunges}

Sumo leg presses: 180/13

Trap bar squats [6-10]: 135/13
{Hamstring stretches: 25lb; Quad stretches}
[20:37]

Really not over my stomach flu, felt listless during training.

New training grouping:
Upper A
Nautilus Press [6-10, 2rp]: 55/5, 80/4, 100/3, 115/1, 135/7,2,2

Seated DB press [11-20,rp]: 15/5, 25/2, 30/8,3,3
{Pec stretch 25/lb; Delt stretch}

Rev-grip bench press [11-20,rp]: 55/5, 75/4, 95/3, 105/2, 115/2, 125/13,7,3 …^140lbs
{Tricep stretch 35lb}[1]

Close-grip supinated pulldown [11-15,rp]: 70/4, 90/3, 100/3, 110/2, 120/10,5,3 …^140lbs
Bent-over row [10-12]: 35/5, 55/3, 65/2, 105/13 …^115lbs
{Lat stretch}


Lower A
Barbell curl [4-6, 2rp] 35/4, 45/3, 65/6,2,2
Pinwheel curls [10-20]: 20/20
{Bicep stretch}

Leg press toe presses [10-12, x-5-15]: 180/12

Sumo leg presses [15-25, 2rp]: 90/5, 140/3, 180/1,1, 200/15

Standing squats [6-10]: 65/5, 95/4, 145/1, 165/7
Leg presses [20]: 150/20
{Hamstring stretches: 25lb; Quad stretches} <- omitted due to time


Upper B
Bench press [11-15,rp]: 65/5, 95/4, 115/3, 125/2, 135/1, 145/1, 155/8,2,1

Upright DB row [11-20,rp]: 10/5, 15/4, 20/3 25/12,5,5
{Pec stretch 25/lb; Delt stretch}

EZ-curl triceps ext [15-30, 2rp]: 35/4, 45/2 ,65/13,5,3
{Tricep stretch 30lb}[1]

Band-assisted pull-ups [6-10, 2rp]: bw/6,2,2
Deadlift [6-10, 50%ds]: 40/5, 95/3, 115/2, 135/1, 145/8, 95/8
{Lat stretch}


Lower B
Preacher curl [11-20,rp] 45/21, 65/5 …^65lbs
Rev-grip one are cable curls [10-20]: 30/8,2
{Bicep stretch}

Standing calf raises [10-12, x-15-5]: 85/9

Lying leg curl [15-30,rp]: 45/5, 75/4, 95/3, 115/1,1 125/9,4,3

Leg presses [6-10]: 90/5, 140/4, 190/2, 210/1,1, 230/1, 240/14
VMO leg presses 200/20
{Hamstring stretches: 25lb; Quad stretches}


Upper C
Incline DB press [11-15,rp]: 30/5, 40/3, 50/2, 60/10,2,2 …^65lbs

Bent-over DB lateral [6-10, 2rp]: 5/5, 8/3, 12/12,5,4
{Pec stretch 25/lb; Delt stretch}

Close grip bench press [11-20,rp]: 95/3, 105/1, 115/1,1, 125/13,3,2
{Tricep stretch 40lb}

Rack chins(6) [10-15, 2rp]: bw/8,2,2
Rack deadlift [6-10, 50%ds]: 135/3, 155/1, 175/1, 185/9, 95/5
{Lat stretch}


Lower C
DB concentration curl [11-20,rp] 12/5, 25/3, 30/7,3,2
Hammer curls [10-20]: 25/6, 15/5 …^15
{Bicep stretch}

Seated leg curl [15-30,rp]

Front squat [6-10]: 45/5, 85/4, 95/3, 115/1,1,9 …^120
{Hamstring stretches: 25lb; Quad stretches}

Upper A
Dynamic warm-up 2x{overhead squat,pushup, good-morning, bent-over row, lunges}

Nautilus Press[3,5] [6-10]: 55/5, 80/4, 100/3, 115/1, 135/8

Seated DB press [11-20]: 15/5, 25/2, 30/10
{Pec stretch 25/lb; Delt stretch}

Rev-grip bench press [11-20]: 55/5, 85/4, 105/3, 125/2, 140/10
{Tricep stretch 40lb}

Close-grip supinated pulldown [11-15]: 60/5, 100/3, 120/1, 130/2, 140/7
Bent-over row [10-12]: 45/5, 75/3, 85/2, 95/1, 105/12 …^115lbs
{Lat stretch}

[35:21]

02-17-2009
The Ultimate Fat-to-Muscle Workout
Monday, Workout 1: Chest, Calves,Abs

Incline presses**, 3 x 9,7,4-6: 60/12,85/8,115/9,135/7,145/5
Incline presses (NA), 1 x 6-8: 115/6

Flat-bench flyes*, 1 x 7-9: 20/8,25/7
Flat-bench fiyes (NA), 1 x6-8: 20/7

Cable crossovers, 2 x 15-20: [4c]50/20,65/29

Leg press calf raises**, 3 x15, 12, 9: 120/15,180/15,200/12,240/18
Leg press calf raises (NA), 1 x 9-12: 240/11

Standing calf raises, 1 x 12-15: 135/13
Standing calf raises, 2 x 20-25: 95/16,75/21

Seated calf raises, 1 x 20-25: na

Incline kneeups, 2 x 10-20: 7,5
Incline kneeups (NA), 1 x 6-8: na

Nautilus crunches, 2 x 10-15: 80/20,8

Nautilus crunches (NA), 1 x 6-8: 80/6

End-of-bench kneeups, 1 x 15-20: 11

Medium-intensity cardio, 15 minutes: na

(57:33)

Asterisks mean one (*) or two (**) warmup sets. If you do one, use about 70 percent of your work weight, 8 reps; if two use

50 percent and 80 percent, 12 and 8 reps.

Rest about two minutes between and after sets of most exercises; rest up to 3 minutes between and after sets of exercises

that make you more breathless (like squats).

Decreasing reps (9, 7, 4-6) indicate adding weight to each set so you get a repetition reduction; add 10 to 20 percent

depending on the exercise.

NA means negative-accentuated reps-lift the weight in one to two seconds and lower each rep in six seconds.
30 Ultimate Fat-to-Muscle Workout


02-18-2009
The Ultimate Fat-to-Muscle Workout
Tuesday, Workout2: Back,Forearmms

Pulldowns**, 3 x 9,7,4-6: 50/12,80/8,100/9,110/7,120/8
Pulldowns (NA), 1 x 6-8: 100/7

Dumbbell pullovers*, 1 x 7-9: 25/8, 35/10
Dumbbell pullovers (NA), 1 x 6-8: 25/8

Stiff-arm pull downs, 2 x 15-20: 50/16,10

Bent-over rows**, 3 x 9,7,4-6: 35/12,65/8,75/9,85/7,95/9
Bent-over rows (NA), 1 x 6-8: 75/7

V-handle cable rows*, 1 x 7-9: 60/8,110/8
V-handle cable rows (NA), 1 x 6-8: 70/6

Bent-arm bent-over laterals, 1 x 15-20: 15/15

Shrugs, 1 x 15-20: 65/22

Reverse wrist curls*, 2 x 12-15: 8/8,12/12,9
Reverse wrist curls (NA), 1 x 8-10: 5/10

Wrist curls*, 2 x 12-15: 12/15,11
Wrist curls (NA), 1 x 8-10: 10/6

Forearm rockers, 1 x 20-30: 15/40

Medium-intensity cardia, 15 minutes: na
(57:33)


02-20-2009
The Ultimate Fat-to-Muscle Workout
Friday, Workout 3: Quadriceps, Hamstrings

leg presses**, 3 x 9,7,4-6: 110/12,160/8,230/9,250/7,280/6
leg presses (NA), 1 x 6-8: 230/6

Sissy squats*, 1 x 7-9: not done correctly
Sissy squats (NA), 1 x 6-8: na

Leg extensions, 2 x 15-20: 35/11,25/10 <20lb>

Feet-forward Smith-machine squats**, 2 x 9,7: 55/12,95/8,105/2,85/7,85/5 <85lb>

Feet-forward Smith-machine squats (NA), 1 x 6-8: 65/6

Stiff-legged deadlifts*, 2 x 8-10: 65/8,95/6,45/10 <65lb>

Hyperextensions (NA), 1 x 6-8: 5

Leg curls, 2 x 15-20: 35/15,9

(54:00)


02-21-2009
The Ultimate Fat-to-Muscle Workout
Saturday, Workout 4: Deltoids, Triceps, Biceps

Barbell presses**, 3 x 9,7,4-6: 25/12,35/8,50/9,55/7,65/8
Barbell presses (NA), 1 x 6-8: 45/8

Incline one-arm lateral raises*, 1 x 7-9: 15/8,15/9
Incline one-arm lateral raises (NA), 1 x 6-8: 10/7

dumbbell upright rows, 2 x 15-20: 20/16,11

Lying extensions**, 2 x 9,7: 25/12,40/8,50/9,60/9
Lying extensions (NA), 1 x 6-8: 45/7

Overhead dumbbell extensions*, 1 x 7-9: 15/8,20/7
Overhead dumbbell extensions (NA), 1 x 6-8: 12/6

Pushdowns, 2 x 15-20: 40/20,80/23 <80lb>

Barbell curls**, 2 x 9,7: 25/12,45/8,55/9,65/8
Barbell curls (NA), 1 x 6-8: 45/6

Incline curls*, 1 x 7-9: 15/8,20/6
Incline curls (NA), 1 x 6-8: 10/7

Nautilus curls, 2 x 15-20: 50/15,9

Medium-intensity cardio, 15 minutes: na

(1:05:48)

02-23-2009
The Ultimate Fat-to-Muscle Workout
Monday, Workout 1: Chest, Calves,Abs

Incline presses**, 3 x 9,7,4-6: 60/12,85/8,115/9,135/7,145/7
Incline presses (NA), 1 x 6-8: 115/5

Flat-bench flyes*, 1 x 7-9: 20/8,25/9
Flat-bench fiyes (NA), 1 x6-8: 20/8

Cable crossovers, 2 x 15-20: [4c]65/20,[5b]65/17

Leg press calf raises**, 3 x15, 12, 9: 110/12,150/8,215/15,235/12,280/9
Leg press calf raises (NA), 1 x 9-12: 215/10

Standing calf raises, 1 x 12-15: 135/13
Standing calf raises, 2 x 20-25: 55/21,13

Seated calf raises, 1 x 20-25: 50/15

Incline kneeups, 2 x 10-20: 4,3
Incline kneeups (NA), 1 x 6-8: na

Nautilus crunches, 2 x 10-15: 60/15,12

Nautilus crunches (NA), 1 x 6-8: 80/7

End-of-bench kneeups, 1 x 15-20: 8

Medium-intensity cardio, 15 minutes: na

(54:00)

Your log is kinda hard to read.

02-24-2009
The Ultimate Fat-to-Muscle Workout
Tuesday, Workout2: Back,Forearmms

Pulldowns**, 3 x 9,7,4-6: 50/12,80/8,100/9,110/7,130/6
Pulldowns (NA), 1 x 6-8: 100/8

Dumbbell pullovers*, 1 x 7-9: 20/8, 40/9
Dumbbell pullovers (NA), 1 x 6-8: 30/8

Stiff-arm pull downs, 2 x 15-20: 40/18,15

Bent-over rows**, 3 x 9,7,4-6: 45/12,65/8,85/9,95/7,105/7 <115lb>
Bent-over rows (NA), 1 x 6-8: 75/7

V-handle cable rows*, 1 x 7-9: 80/8,110/8
V-handle cable rows (NA), 1 x 6-8: 70/6

Bent-arm bent-over laterals, 1 x 15-20: 15/17

Shrugs, 1 x 15-20: 75/22 <95lbs>

Reverse wrist curls*, 2 x 12-15: 5/8,8/15,13
Reverse wrist curls (NA), 1 x 8-10: 5/7

Wrist curls*, 2 x 12-15: 8/8,12/15,12
Wrist curls (NA), 1 x 8-10: 5/8

Forearm rockers, 1 x 20-30: 25/28

Medium-intensity cardia, 15 minutes: na
(57:20)

02-26-2009
The Ultimate Fat-to-Muscle Workout
Thursday, Workout 3: Quadriceps, Hamstrings

leg presses**, 3 x 9,7,4-6: 110/12,160/8,230/9,250/7,280/7
leg presses (NA), 1 x 6-8: 230/8

Sissy squats*, 1 x 7-9: 9
Sissy squats (NA), 1 x 6-8: 6

Leg extensions, 2 x 15-20: 20/14,15/9 <15lb>

Feet-forward Smith-machine squats**, 2 x 9,7: 35/12,50/8,70/6,70/5 <55lb>

Feet-forward Smith-machine squats (NA), 1 x 6-8: 45/3

Stiff-legged deadlifts*, 2 x 8-10: 45/8,65/10,7

Hyperextensions (NA), 1 x 6-8: 5

Leg curls, 2 x 15-20: 35/15,25/13 <25lb>

(48:02)

I had to reverse the order of the Hypers & the Leg curls. Other than that good session

02-27-2009
The Ultimate Fat-to-Muscle Workout
Friday, Workout 4: Deltoids, Triceps, Biceps

Barbell presses**, 3 x 9,7,4-6: 25/12,45/8,60/9,70/7,75/6
Barbell presses (NA), 1 x 6-8: 55/5

Incline one-arm lateral raises*, 1 x 7-9: 15/8,20/5 <15lb>
Incline one-arm lateral raises (NA), 1 x 6-8: 10/6

dumbbell upright rows, 2 x 15-20: 15/16,13

Lying extensions**, 2 x 9,7: 35/12,45/8,65/9,75/4
Lying extensions (NA), 1 x 6-8: 45/8

Overhead dumbbell extensions*, 1 x 7-9: 15/8,20/8
Overhead dumbbell extensions (NA), 1 x 6-8: 12/8

Pushdowns, 2 x 15-20: 80/20,13

Barbell curls**, 2 x 9,7: 30/12,50/8,60/9,70/8
Barbell curls (NA), 1 x 6-8: 45/6

Incline curls*, 1 x 7-9: 15/8,20/7
Incline curls (NA), 1 x 6-8: 10/8
Nautilus curls, 2 x 15-20: 40/11,20/12

Medium-intensity cardio, 15 minutes: na
(1:01:38)

Good session today, I was a little tired today even though I got a good nights sleep last night. Probably the cumulative effect of this weeks training & yesterday leg training. Quads are still sore!

03-02-2009
The Ultimate Fat-to-Muscle Workout
Monday, Workout 1: Chest, Calves,Abs

Incline presses**, 3 x 9,7,4-6: 60/12,85/8,115/9,135/7,155/5
Incline presses (NA), 1 x 6-8: 115/5

Flat-bench flyes*, 1 x 7-9: 20/8,30/8
Flat-bench fiyes (NA), 1 x6-8: 25/6

Cable crossovers, 2 x 15-20: [5b]65/16,13

Leg press calf raises**, 3 x15, 12, 9: 110/12,150/8,215/15,235/12,290/10 - next time lower top end weight to 280 but raise all preceding set to be w/in 10 percent
Leg press calf raises (NA), 1 x 9-12: 215/7

Standing calf raises, 1 x 12-15: 135/11
Standing calf raises, 2 x 20-25: 35/25,18

Seated calf raises, 1 x 20-25: 40/14 <20lbs>

Kneeups, 2 x 10-20: 10,8
Kneeups (NA), 1 x 6-8: 3

Nautilus crunches, 2 x 10-15: 60/13

Nautilus crunches (NA), 1 x 6-8: 80/5

End-of-bench kneeups, 1 x 15-20: 8

Medium-intensity cardio, 15 minutes: na

(52:31)

Not my best training day, I guess I was tired from cleaning out the storage room this weekend, plus I was having a bad day @ the office.