eljefe training log.

Discussion in 'Training Logs' started by eljefedetonto, Mar 7, 2011.

  1. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x6

    overhead press
    65x8
    85x5
    95x3

    db fly
    45x8
    45x8

    skullcrushers
    70x10
    70x10

    lateral raises
    25x8
    25x8
     
  2. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
    STL, MO/AAR, DK
    SLDL
    135x8
    135x8

    Close grip pull up
    6
    6
    6

    Rear delt raise
    25x8
    30x8
    35x8

    Db curl
    35x6
    40x1

    Good morning
    75x10
    85x10
     
  3. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8

    bb lunges
    135x5
    135x5

    seated calf press
    110x10
    110x10
    110x10

    decline crunch
    20x18

    forgot side bends again
     
  4. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x6

    overhead press
    65x8
    85x5
    95x4

    db fly
    45x8
    45x8

    skullcrushers
    70x10
    70x8

    lateral raises
    25x8
    25x6
     
  5. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    SLDL
    135x8
    135x8

    Close grip pull up
    6
    6
    5

    Rear delt raise
    30x10
    30x10
    35x10

    squats
    135x8
    185x8
    225x8

    bb lunges
    135x5
    135x5

    seated calf press
    110x10
    110x10
    110x10
     
  6. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x6

    overhead press
    65x8
    85x8
    95x3

    db fly
    45x10
    45x10

    skullcrushers
    70x10
    70x10

    lateral raises
    25x8
    25x6

    close grip bench
    135x8
    135x7
     
  7. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    51,368
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8

    bb lunges
    135x5
    135x5

    seated calf press
    110x10
    125x10
    125x10
     
  8. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
    51,368
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    Location:
    STL, MO/AAR, DK
    SLDL
    135x8
    135x8

    Close grip pull up
    6
    6
    10

    Rear delt raise
    30x8
    35x8
    35x8

    Db curl
    35x6
    40x2

    Good morning
    80x10
    80x10

    weighted planks
    45x30sec
    45x30sec
    45x30sec

    side bends
    45x10
    45x10
     
  9. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    51,368
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    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x3

    overhead press
    65x8
    80x8
    95x1
    85x2

    db fly
    40x10
    40x10

    skullcrushers
    70x8
    70x8

    lateral raises
    20x8
    25x5
     
  10. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
    51,368
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8

    bb lunges
    135x5
    135x5

    seated calf press
    110x10
    110x10
    110x10

    flat bench
    135x8
    165x8
    185x3

    db fly
    45x10
    45x10

    skullcrushers
    70x10
    70x8
     
  11. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
    51,368
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    Location:
    STL, MO/AAR, DK
    SLDL
    135x8
    135x8

    Close grip pull up
    6
    5

    wide grip negative
    1

    Rear delt raise
    35x8
    35x8
    35x8

    Db curl
    35x5
    40x1

    Good morning
    100x10
    100x10

    overhead press
    70x8
    80x8
    90x5

    lateral raises
    20x8
    25x5
     
  12. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    deadlift
    135x8
    185x8

    bb rows
    95x8
    115x8
    135x8

    wide grip pullups
    8
    5
    4

    farmers carry
    60lbs
    75lbs

    db curl
    35x6
    40x3

    felt good to do some deads/rows again. elbow slowly improving, but had to go underhand on the affected side. will be a long time before I can pull heavy again.
     
  13. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8

    bb lunges
    135x5
    135x5

    seated calf press
    110x10
    110x10
    110x10

    SLDL
    135x8
    135x8
    135x8
     
  14. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
    51,368
    Likes Received:
    0
    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x5

    overhead press
    70x8
    85x6
    95x4

    db fly
    45x10
    45x10
    45x10

    skullcrushers
    70x10
    70x10

    lateral raises
    20x8
    25x5

    elliptical afterwards
     
  15. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
    51,368
    Likes Received:
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    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x6

    overhead press
    70x8
    85x8
    95x4

    db fly
    45x10
    45x10
    50x10

    skullcrushers
    70x10
    70x10

    lateral raises
    20x8
    25x8

    re-aligning the three-day rotation = chest day goes back to monday
     
  16. eljefedetonto

    eljefedetonto OT Supporter

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    Location:
    STL, MO/AAR, DK
    30 min stationary bike + intervals
     
  17. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
    51,368
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    Location:
    STL, MO/AAR, DK
    deadlift
    135x8
    185x8
    225x8

    bb rows
    135x8
    155x8
    155x8

    wide grip pullups
    10
    5
    3

    negative pullups
    1

    farmers carry
    75lbs
    75lbs

    db curl
    35x8
    40x1
     
  18. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    35min cardio
     
  19. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,368
    Likes Received:
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8

    bb lunges
    135x5
    155x5

    seated calf press
    110x10
    120x10
    120x10

    decline crunch
    25x14

    side bends (superset)
    45x10
    45x10
     
  20. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,368
    Likes Received:
    0
    Location:
    STL, MO/AAR, DK
    deadlift
    135x8
    185x8
    225x8

    bb rows
    135x8
    155x8
    155x8

    wide grip pullups
    10
    5
    1

    negative pullups
    1

    farmers carry
    75lbs
    75lbs

    db curl
    35x8
    40x1
     
  21. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,368
    Likes Received:
    0
    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x5

    overhead press
    70x8
    85x4
    95x4

    db fly
    45x10
    45x10
    50x10

    skullcrushers
    70x10
    70x10

    lateral raises
    20x8
    25x8
     
  22. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    51,368
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    Location:
    STL, MO/AAR, DK
    50min cardio
     
  23. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,368
    Likes Received:
    0
    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8

    bb lunges
    135x5
    155x5

    seated calf press
    140x10
    140x10
    150x10
     
  24. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    monday:

    flat bench
    135x8
    165x8
    185x5

    overhead press
    70x8
    85x8
    95x4

    db fly
    45x10
    50x10
    50x10

    skullcrushers
    70x10
    70x10

    lateral raises
    20x8
    25x8

    today:

    51min cardio
     
  25. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,368
    Likes Received:
    0
    Location:
    STL, MO/AAR, DK
    deadlift
    135x8
    185x8
    225x8

    bb rows
    135x8
    155x8
    185x8

    wide grip pullups
    10
    5
    1

    negative pullups
    1

    farmers carry
    75lbs
    75lbs

    db curl
    35x8
    40x1
     

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