Training Log for oatsandsquats

Post your workout journals so others can review your training and follow your progress!

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oatsandsquats
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Posts: 95
Joined: Sat Oct 08, 2016 10:38 am
Location: Hopefully Not In Your Closet

Re: Training Log for oatsandsquats

Post by oatsandsquats »

Basically did the same sets as last week, but increased the number of sets this time:

BENCH PRESS 5X5 85% 1RM

ACCESSORIES:

OVERHEAD PRESS
4 SETS OF 6 75% 1RM

5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN

--

CIRCUIT DAY

Did core workouts

--

BACK SQUATS AT 5X5 85%1RM


ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL

5 SETS OF 10
GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES

--

OVERHEAD PRESS 5X5 90%1RM

ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS

5 SETS OF 10
BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS

--
DEADLIFT 5X5 90%1RM

ACCESSORIES:
FRONT SQUATS 4 SETS OF 6, 80% 1RM

5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS
oatsandsquats
SOCIAL CLIMBER
Posts: 95
Joined: Sat Oct 08, 2016 10:38 am
Location: Hopefully Not In Your Closet

Re: Training Log for oatsandsquats

Post by oatsandsquats »

BENCH PRESS 3X5 90% 1RM


ACCESSORIES:


OVERHEADPRESS
4 SETS OF 6 75% 1RM


5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN


--


CIRCUIT DAY

15 reps, 4 rounds
KB Swings
Hip Thrusts
TRX Rows
30 sec plank


--


BACK SQUATS AT 3X5 90%1RM




ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL


5 SETS OF 10
GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES

--

OVERHEAD PRESS 3X5 90%1RM

ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS

5 SETS OF 10
BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS

--
DEADLIFT 3X5 90%1RM

ACCESSORIES:
FRONT SQUATS 4 SETS OF 6, 80% 1RM

5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS
oatsandsquats
SOCIAL CLIMBER
Posts: 95
Joined: Sat Oct 08, 2016 10:38 am
Location: Hopefully Not In Your Closet

Re: Training Log for oatsandsquats

Post by oatsandsquats »

5 45lb deadlifts (warm up)

5 70lb barbell deadlifts
5 80lb barbell deadlifts
5 90lb barbell deadlifts
5 110lb barbell deadlifts

4 sets

10 inverted rows (on TRX)
10 40lb lat pull down
10 hip raises
10 swiss ball roll outs
10 mini pull ups
10 SLDL



3 sets

10 8lb medicine ball slams
10 40lb suspension rows ( side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill




10 minutes treadmill

15 minutes HIIT/ABS NTC

3 sets

10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension
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