eljefe training log.

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

  1. eljefedetonto

    eljefedetonto Active Member

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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8
    275x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    135x10
    160x10
    160x10

    planks
    45x60sec
    45x35sec
     
  2. eljefedetonto

    eljefedetonto Active Member

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    Location:
    STL, MO/AAR, DK
    40:00 cardio
     
  3. eljefedetonto

    eljefedetonto Active Member

    Joined:
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    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x8
    205x2

    overhead press
    75x8
    85x8
    105x2

    lateral raises
    25x10
    25x10
    25x10

    cable fly
    65x10
    85x10
    100x10

    skullcrushers
    70x10
    70x10
    70x10

    pushups
    25
     
  4. eljefedetonto

    eljefedetonto Active Member

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    Location:
    STL, MO/AAR, DK
    25:00 cardio
     
  5. eljefedetonto

    eljefedetonto Active Member

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    Location:
    STL, MO/AAR, DK
    apparently I've neglected to log back/bicep day for one or two weeks. one of these sessions included a 295x8 deadlift.

    friday:

    deadlift
    135x8
    185x8
    225x8
    275x8

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    10
    8
    6

    pullup negative
    1

    farmers carry
    75lbs
    75lbs

    7x7x7 bb curl
    70lbs

    yesterday:

    squats
    135x8
    185x8
    225x8
    275x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    135x10
    160x10
    175x10

    planks
    45x60sec
    45x35sec

    today:

    32:00 cardio
     
  6. eljefedetonto

    eljefedetonto Active Member

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

    overhead press
    75x8
    85x8
    105x7

    lateral raises
    25x10
    25x10
    25x10

    lever fly
    115x10
    130x10
    145x6

    skullcrushers
    70x10
    70x10
    70x10

    pushups
    25
     
  7. eljefedetonto

    eljefedetonto Active Member

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

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    12
    8
    6

    pullup negative
    1

    farmers carry
    75lbs
    75lbs

    7x7x7 bb curl
    70lbs
     
  8. eljefedetonto

    eljefedetonto Active Member

    Joined:
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    Messages:
    51,369
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    135x10
    160x10
    175x10

    planks
    45x65sec
    45x35sec

    side bends
    45x10
    45x10
     
  9. eljefedetonto

    eljefedetonto Active Member

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

    overhead press
    75x8
    85x8
    95x8

    lever fly
    115x10
    130x10
    145x6

    squats
    135x8
    185x8
    225x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    150x10
    150x10
    150x10

    planks
    45x60sec
    45x38sec

    side bends
    80x10
    80x10
     
  10. eljefedetonto

    eljefedetonto Active Member

    Joined:
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    51,369
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    Location:
    STL, MO/AAR, DK
    deadlift
    135x8
    185x8
    225x8

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    10
    6
    4

    pullup negative
    1

    7x7x7 bb curl
    70lbs

    flat bench
    135x8
    165x8
    185x6

    overhead press
    75x8
    85x8
    95x6

    lever fly
    115x10
    130x8
    145x6
     
  11. eljefedetonto

    eljefedetonto Active Member

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    160x10
    175x10
    175x10

    planks
    45x70sec
    45x36sec

    side bends
    80x10
    80x10
     
  12. eljefedetonto

    eljefedetonto Active Member

    Joined:
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    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x8

    overhead press
    75x8
    85x8
    95x4

    lateral raises
    25x10
    25x10
    25x10

    lever fly
    115x10
    130x8
    145x4

    pushups
    25
     
  13. eljefedetonto

    eljefedetonto Active Member

    Joined:
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    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    deadlift
    135x8
    185x8
    225x8

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    10
    6
    3

    pullup negative
    1

    farmers carry
    75lbs
    75lbs

    7x7x7 bb curl
    70lbs
     
  14. eljefedetonto

    eljefedetonto Active Member

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    160x10
    170x10
    170x10

    planks
    45x60sec
    45x30sec

    side bends
    80x10
     
  15. eljefedetonto

    eljefedetonto Active Member

    Joined:
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    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x7

    overhead press
    75x8
    85x8
    95x6

    lateral raises
    25x10
    25x10
    25x10

    lever fly
    115x10
    130x7
    145x3


    skullcrushers
    80x10
    80x10
    80x8

    pushups
    20
     
  16. eljefedetonto

    eljefedetonto Active Member

    Joined:
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    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    deadlift
    135x8
    185x8
    225x8

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    12
    6
    4

    pullup negative
    1

    reverse curls, supinated/pronated curls
     
  17. eljefedetonto

    eljefedetonto Active Member

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8
    245x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    160x10
    160x10
    160x10

    planks
    45x60sec
    45x35sec

    side bends
    80x10
    80x10
     
  18. eljefedetonto

    eljefedetonto Active Member

    Joined:
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    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x8

    overhead press
    75x10
    85x8
    95x6

    lateral raises
    25x10
    25x10
    25x10

    lever fly
    115x8
    130x7
    145x3


    skullcrushers
    70x10
    70x10
    70x10

    pushups
    25
     
  19. eljefedetonto

    eljefedetonto Active Member

    Joined:
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    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    deadlift
    135x8
    185x8
    225x8
    255x8

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    10
    8
    6

    pullup negative
    1

    farmers carry
    80lbs
    80lbs

    7x7x7 bb curl
    70lbs
     
  20. eljefedetonto

    eljefedetonto Active Member

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8
    245x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    135x10
    160x10
    185x10

    planks
    45x65sec
    45x40sec

    side bends
    80x10
    80x10
     
  21. eljefedetonto

    eljefedetonto Active Member

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x7

    overhead press
    75x8
    85x8
    95x4

    lateral raises
    25x10
    25x10
    25x10

    lever fly
    115x10
    130x8
    145x5


    skullcrushers
    80x10
    80x10
    80x10

    pushups
    25
     
  22. eljefedetonto

    eljefedetonto Active Member

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    deadlift
    135x8
    185x8
    225x8
    255x8

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    10
    4
    4

    pullup negative
    1

    farmers carry
    80lbs
    80lbs

    7x7x7 bb curl
    70lbs

    t-bar lever rows
    45x8
    70x8
    90x8
    45x8
    70x3
     
  23. eljefedetonto

    eljefedetonto Active Member

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8
    245x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    160x10
    160x10
    160x10

    flat bench
    135x8
    165x8
    185x8

    overhead press
    75x8
    85x8
    105x6

    lateral raises
    25x10
    25x10
    25x8

    lever fly
    115x10
    130x10
    145x5
     
  24. eljefedetonto

    eljefedetonto Active Member

    Joined:
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    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    deadlift
    135x8
    185x8

    sumo deads
    225x8
    255x8

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    12
    12

    super wide grip
    5
    5

    pullup negative
    1

    farmers carry
    80lbs
    80lbs

    7x7x7 bb curl
    70lbs
    50lbs

    t-bar lever rows
    45x8
    70x8
    90x8

    planks
    45x60sec
    45x35sec
    45x30sec

    side bends
    80x10
    80x10
     
  25. eljefedetonto

    eljefedetonto Active Member

    Joined:
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    Messages:
    51,369
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    1
    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x7

    decline bench
    135x8
    135x8
    135x8

    overhead press
    75x8
    95x8
    105x8

    lateral raises
    25x10
    25x10
    25x10

    lever fly
    120x10
    135x10
    150x4


    skullcrushers
    80x10
    80x10
    80x8

    pushups
    25
     

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