Feb 21, 2024
Rilong piston splitter is the enemy of hard rock
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Rilong piston splitter is the enemy of hard rock
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Workout Log - January, 7th 2014
Back Day
Deadlift (Conventional)
245x5
315x5
355x5
390x5
425x3
465x1 (fail 2) (PR)
Barbell Rows
90x8
135x8
180x5
225x5
180x8
V-Bar Cable Row
50x12
65x12
95x6
102.5x5
High Hammer Strength Row
40x12
70x10
90x8
100x6
Abs
Knee to Chest
5 sets of 10 reps
Crunch
25
Workout Log - Monday, January 6th 2014
Chest Day 1 (Day after 15 hour drive)
Flat Bench Press
205x5
235x5
275x5
305x5
285x5
Incline Dumbbell Press
65x8
80x8
95x6
110x5
120x3
Flat Dumbbell Flyes
25x10
35x10
45x10
35x10
Dumbbell Pullovers
35x8
55x8
65x8
Dips
5 sets of 20 reps = 100 Total
Workout Log - Saturday, January 4th 2014
Arm Day
Barbell Curls (Wide Grip, Strict Form - No swinging)
Barx12
55x12
75x10
85x8
75x10
65x10
Barx12
Close Grip Bench Press
135x12
185x10
185x10
185x10
185x10
Incline Hammer Curls
25x12
30x12
35x10
30x10
20x12
Rope Pulldowns
60x12
60x12
80x10
70x12
70x12
EZ-Bar Close Grip Curls
40x12
50x12
70x12
50x12
50x12
Tricep Extension Machine
55x20
85x15
115x10
85x15
85x15
Palms Up Tricep Pulldown
20x12
30x12
30x12
20x12
Low Cable Curl --SuperSet-- Rope Crunch
40x12 80x25
60x12 100x20
80x12 80x25
40x12 90x25
High Cable Curls
35x20
35x20
35x15 (Fail 16)
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Workout Log - Friday January, 3rd 2014
Chest Day 2
Incline Bench Press (Intense Thumb Pain)
185x5
185x5
225x5
225x5
225x5
185x5 (2 second pause at lowest point)
185x5 (2 second pause at lowest point)
185x5 (2 second pause at lowest point)
Decline Dumbbell Press
55x10
75x8
75x8
75x8
75x8
Decline Dumbbell Flyes
25x10
30x10
30x10
30x10
Dips
5 sets of 10 reps = 50 total
Chest Press Machine (Palms facing inward grip)
85x8
100x10
130x8
145 (drop set, 6 or 7 drops)
Workout Log - Thursday, January 2nd 2014
Leg Day
Barbell Squats
225x5
275x5
325x5
375x4
375x4
325x3 (2 second pause at ~floor)
Standing Front Leg Press Thing
180x8
270x8
450x8
540x8
630x8
Calf Raises (same machine)
630x10
630x10
630x10
630x10
630x10
Inner Thigh --Giant Set-- Outer Thigh --Giant Set-- Glute Ext.
100x15 100x15 85x10
100x15 100x15 85x10
100x15 100x15 85x10
Quad Extensions --Superset-- Hamstring Machine
70x10 50x10
70x10 50x10
70x10 50x10
Workout Log - Wednesday, January 1st 2014
Back Day
Straight Leg Rack Pull (hook grip)
135x10
185x5
245x5
295x5
335x5
335x5
335x4 (fail 5th rep)
295x3 (3 second pause at top)
Barbell Row (hook grip)
115x10
165x5
225x5
225x5
225x5
V-Grip Cable Rows --Superset-- Lat Pulldown (Wide)
100x8 100x8
130x8 130x8
150x8 150x8
150x8 170x8
170x8 200 (failed 2)
Iso Behind Neck Pulldown
90x10
180x8
270x8
Chin Ups (aggravated forearm injury)
40 reps, sets of 10
Hyperextensions (no weight, awkward groin positioning)
50 reps, sets of 10
Decline Crunches
50 reps, sets of 10