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
    squats
    135x8
    185x8
    225x8
    255x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    145x10
    170x10
    195x10

    planks
    45x60sec
    45x35sec

    side bends
    80x10
    80x10
     
  2. eljefedetonto

    eljefedetonto OT Supporter

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

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    10
    8
    6

    pullup negative
    1

    variable resistance bb curls to failure
     
  3. eljefedetonto

    eljefedetonto OT Supporter

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

    incline bench
    135x5
    135x5

    overhead press
    75x8
    95x8
    105x4

    lateral raises
    25x10
    25x10
    25x10

    lever fly
    135x10
    150x10
    165x10

    pushups
    25

    16:00 cardio
     
  4. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8
    245x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    135x10
    160x10
    185x10

    planks
    45x60sec
    45x30sec

    side bends
    80x10
    80x10
     
  5. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
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    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x4

    overhead press
    75x8
    95x8
    105x5

    lateral raises
    25x10
    25x10
    25x10

    lever fly
    115x10
    130x8
    145x5

    db curl
    35x8
    35x5

    pushups
    25

    sumo deads
    135x8
    185x8
    225x8

    RDLs
    135x8
    165x8
    185x8

    wide grip pullups
    12
    8
    5

    pullup negative
    1

    t-bar lever rows
    45x8
    70x8
    90x8
     
  6. eljefedetonto

    eljefedetonto OT Supporter

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

    overhead press
    70x8
    80x8
    90x8

    lateral raises
    20x10
    25x10
    25x10

    lever fly
    120x8
    130x6
    140x4

    ezbar skullcrushers
    70x10
    70x10
    80x8

    pushups
    25
     
  7. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
    51,369
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    1
    Location:
    STL, MO/AAR, DK
    sumo deads
    135x8
    185x8
    225x8
    275x8

    bb rows
    135x8
    165x8
    185x8

    super wide grip pullups
    12
    8
    4

    farmers carry
    80lbs
    80lbs

    pullup negative
    1

    db curl
    35x8
    35x5

    7x7x7
    70lbs
     
  8. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8
    235x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    120x10
    140x10
    175x10

    planks
    45x65sec
    45x35sec

    side bends
    80x10
    80x10
     
  9. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    sumo deads
    135x8
    185x8
    225x8
    275x8

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    12
    8
    5

    pullup negative
    1

    db curl
    35x8
    35x5

    7x7x7
    60lbs
     
  10. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8
    235x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    120x10
    140x10
    175x10

    planks
    45x65sec
    45x35sec

    side bends
    80x10
    80x10

    did a little chest work/cardio yesterday but for the most part taking a break from push exercises. left AC joint has been kinda fucked up.
     
  11. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    sumo deads
    135x8
    185x8
    225x8
    285x8

    bb rows
    135x8
    185x8
    195x8

    wide grip pullups
    9
    8
    4

    pullup negative
    1

    db curl
    35x8
    35x5
     
  12. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Location:
    STL, MO/AAR, DK
    25:00 cardio, mixed chest maintenace
     
  13. eljefedetonto

    eljefedetonto OT Supporter

    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
    45x60sec
    45x35sec

    side bends
    80x10
    80x10
     
  14. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    deads
    135x8
    185x8
    225x8
    275x8

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    8
    6
    5

    pullup negative
    1

    7x7x7
    60lbs

    t-bar lever rows
    70x8
    80x8
    90x8
     
  15. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    165x8
    185x4

    overhead press
    80x8
    80x8
    80x8

    lateral raises
    25x8
    25x8
    25x8

    machine fly
    120x8
    135x8
    150x8

    tricep extensions
    80x8
    95x8
    110x5

    pushups
    20
     
  16. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    225x8
    235x8

    RDLs
    135x8
    165x8
    185x8

    seated calf press
    160x10
    170x10
    185x10

    planks
    45x65sec
    45x35sec
     
  17. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    squats
    135x8
    185x8
    195x8
    225x8

    RDLs
    135x8
    185x8
    205x8

    seated calf press
    135x10
    180x10
    180x10

    planks
    45x65sec

    side bends
    80x10
    80x10
     
  18. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    145x8
    155x8

    overhead press
    70x8
    85x8
    85x8

    lateral raises
    25x10
    25x10
    25x10

    lever fly
    120x10
    135x10
    150x10

    ezbar skullcrushers
    60x10
    60x10
    60x10
     
  19. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
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    Messages:
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    Location:
    STL, MO/AAR, DK
  20. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    sumo deads
    135x8
    185x8
    225x8
    275x8

    bb rows
    135x8
    135x8
    165x8
    185x8

    wide grip pullups
    8
    8
    6

    pullup negative
    1

    7x7x7
    60lbs

    t-bar lever rows
    70x8
    80x8
    90x8
     
  21. eljefedetonto

    eljefedetonto OT Supporter

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

    RDLs
    135x8
    185x8
    205x8

    seated calf press
    135x10
    160x10
    185x10

    planks
    45x65sec
    45x30sec

    sidebends
    80x10
    80x10
     
  22. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    flat bench
    135x8
    155x8
    185x5

    overhead press
    75x8
    85x8
    95x5

    lateral raises
    25x10
    25x10
    25x8

    lever fly
    115x10
    130x8
    145x5

    ezbar skullcrushers
    70x10
    70x10
    70x10
     
  23. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    deads
    135x8
    185x8
    225x8
    275x8

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    8
    8
    6

    pullup negative
    1

    db curl
    35x6

    curl machine
    65x8
    65x8
    65x8
     
  24. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
    1
    Location:
    STL, MO/AAR, DK
    deads
    135x8
    185x8
    225x8
    275x8

    bb rows
    135x8
    165x8
    185x8

    wide grip pullups
    10
    8
    6

    pullup negative
    1

    farmers carry
    80lbs
    80lbs

    7x7x7
    70lbs

    t-bar lever rows
    70x8
    80x8
    90x8
     
  25. eljefedetonto

    eljefedetonto OT Supporter

    Joined:
    Aug 4, 2006
    Messages:
    51,369
    Likes Received:
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    Location:
    STL, MO/AAR, DK

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