wippit's training log

Discussion in 'Training Logs' started by wippit, Feb 10, 2016.

  1. wippit

    wippit Member

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    Chins
    Bw x 9

    Incline bb
    95 x 20

    Ng pulldown
    100 x 20

    Pushups
    Bw x 20

    Chuck v pulldown
    60 x 20

    2 sets of 20-30 reps each lateral complex, bb curl, band facepull, rope facepull, cable fly
     
  2. wippit

    wippit Member

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    Rack pull w/ like 6" rom
    Up to 325 x 8 should have brought my straps

    Deadlift stance box squats
    95 x 20

    Deficit deadlift
    135 x 20

    Single leg press
    50 x 20 per side

    Db row
    55's x 10 x 6

    Finished with some light leg ext
     
  3. wippit

    wippit Member

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    Ng pullups
    Bw x 9

    Sohp
    75 x 20

    Chuck v rope
    70 x 20

    Db flys ss band pullaparts
    20's x 25 ss blue band x 25 for two supersets
    20's x 30 ss blue band x 30

    Laterals, tricep ext, machine curls 2-3 sets each
     
  4. wippit

    wippit Member

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    Did light legs on 5/26


    Yesterday:

    Band pullaparts
    3-4 x 20

    Incline bb
    105 x 16 rp 4

    Seated laterals
    3 x 15

    Db bench
    60's x 15 rp 5

    Thibadeau laterals
    3 sets

    Dips
    Bw x 17

    Pushups
    Bw x 25

    Tricep pushdowns
    Couple hundred reps with varying grips and handles

    Cable ez bar curl
    2 x 15
     
  5. wippit

    wippit Member

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    Rack pull from slightly above knee
    Up to 325 x 15

    Deadlift stance box squat
    115 x 20

    Deficit deadlift
    155 x 20

    Single leg press
    70 x 20/20

    Db row:
    70's 10/10 x 5

    Light leg ext and calves
     
  6. wippit

    wippit Member

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    Band pullaparts
    4 x 20

    Incline bb
    Bar, 95 x 8
    110 x 15 rp 5

    DB bench
    65's x 12 ds 50's x 8

    Dips
    Bw x 15

    Pushups
    Bw x 20

    Light pushdowns, incline laterals, machine fly
     
  7. wippit

    wippit Member

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    Rack pull from below knee
    325 x 16

    Deadlift stance box squat
    135 x 20

    Deficit deadlift
    185 x 20

    Calf raises x 3 sets

    Chest supported row
    5 x 10
     
  8. wippit

    wippit Member

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    Cg chins
    Bw x 9

    Sohp
    85 x 14 rp 6

    Chuck v
    80 x 18 rp 8

    Underhand pulldowns
    115 x 12 x 2

    Db fly ss pullaparts
    25's x 20
    30's x 15 x 2

    Lateral raises and hammer curls
     
  9. wippit

    wippit Member

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    Gym was closed past few workout days for some holiday

    Chins
    Bw x 10, 8

    Sohp
    95 x 10 rp 5 rp 5

    Underhand pulldown
    130 x 15

    Chuck v
    80 x 10, 10

    Db bench ss flys
    40's x 20, 15, 10 ss 15's x 10 each set

    Laterals, pullaparts, hammer curls x 3 sets each
     
  10. wippit

    wippit Member

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    squatting again lightweight. Hope my knee does ok

    Front squat
    95, 135, 155 x 5

    Seated calves, leg ext, hanging leg raises x 3 sets each

    Did some light reverse lunges but my left knee feels like shit when i do them. Going to add in bulgarians next week some old piece of shit was sitting on the only good box for 30 mins doing kettlebell curls
     
  11. wippit

    wippit Member

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    Incline
    95 x 20
    115 x 12 rp 4 rp 4

    Db bench
    55's x 14 rp 6

    Dips
    Bw x 13

    Cg bench
    95 x 10 x 3

    Did 5-6 sets of 20 band pullaparts and 4 x 10 laterals

    10 min precor
    10 min incline treadmill
     
  12. wippit

    wippit Member

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    Rekt my back doing rack pulls about 6" below knees. Small muscle pull or spasm in my right lower erector. I'm still new to these so I'm having a hard time keeping my back neutral from the bottom without leg drive like deads

    Rack pull 6" below knee
    325 x 12

    Deadlift stance box squat
    165 x 12

    Had to stop squats due to back. Skipped deficit deads

    Cable row
    115 x 10 x 4
    145 x 8 x 2

    Chest supported row
    110 x 12/12 x 3

    Did a few sets of hanging leg raise and calf raises
     
  13. wippit

    wippit Member

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    Back squat 3 sec pause
    185 x 3 x 8

    Single leg press
    90 x 15/15 x 2

    Calves and leg ext
     
  14. wippit

    wippit Member

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    Rekt my hand about 10 days ago...can only hold weights/handles with my index and middle finger on right hand. Ring finger either has a tiny fracture in the neck of metacarpal and/or knuckle ligament damage... Should be fine to do deads heavy back work in a month.

    Sohp
    95 x 8 x 2

    Machine row:
    5 x 10

    Machine fly
    130 x 15 x 2

    Machine rear delts
    35 x 15-20 x 2

    Machine curls
    2 x 15
     
  15. wippit

    wippit Member

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    Finally back in the gym, took a full two months off. Weaker than ever with zero stamina

    Sohp
    65 x 5
    85 x 5
    95 x 8
    65 x 8 x 2

    Chins
    Bw x 6, 6, 4

    Pulldowns
    90 x 10 x 2

    Db incline
    35's x 15, 15, 9

    Hammer curls
    25's x 15

    Laterals
    10's x 15

    Rear delt
    10's x 15
     
  16. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Welcome back! That short break can cause noob gains to return for a while per Greg Nuckols.
     
  17. wippit

    wippit Member

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    hope so! I'm looking even more skinnyfat than usual :o
     
  18. wippit

    wippit Member

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    Bb row
    135 x 12 x 3

    Incline
    95 x 10 x 3

    Cable row
    110 x 15 x 3

    Db bench
    35's x 20, 15, 10

    Laterals
    10's x 15 x 3
     
  19. wippit

    wippit Member

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    Deadlift:
    225 x 10
    245 x 7

    Bunch of power cleans and front squats with 135-155

    45* back raise
    Hands behind head x 10 x 3
    10lb plate behind head x 10

    Single leg press plus calf raise
    70 x 12 reps each x 3

    Did some ab wheel and hanging leg raises
     
  20. wippit

    wippit Member

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    Sohp
    85 x 5
    95 x 3
    105 x 6
    65 x 8 x 2

    Chins
    Bw x 6, 5, 4

    Smith machine row
    135 x 10
    155 x 10
    175 x 8

    Db bench
    45's x 8 x 5

    Machine row
    3 x 20

    Machine flys
    2 x 20 wanted to do a third set but this old creep was standing 10 feet away staring at me the whole time

    Machine curls
    3 x 20

    Incline laterals
    10's x 15 seated + 8 standing + 8 seated partials x 2 supersets
     
  21. wippit

    wippit Member

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    Wide grip bench
    95, 115 x 10
    135 x 8 x 3

    Cg cable row
    120 x 15, 15, 12

    Rotating db bench
    50's x 8 x 3

    Machine row
    100 x 15 x 3

    Dips
    Bw x 5 x 2

    Incline laterals superset incline curls x 3
     
  22. wippit

    wippit Member

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    Deadlift
    225 x 3
    245 x 3
    265 x 5

    45* back raise
    Bw x 10 x 3

    Single leg press
    3 x 15

    Goodmorning
    95 x 10
    135 x 8

    Seated calf x 3 sets
    Standing smith calf x 3 sets
    Straight leg situps x 3 sets
    Plank knee raise things with exercise ball x 3 sets
     
  23. wippit

    wippit Member

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    Band pullaparts
    Blue band x 25 x 4

    Sohp
    85 x 5
    95 x 3
    105 x 6

    Pulldown
    100 x 15 x 3

    Pushups
    Bw x 15 x 3

    Db incline fly superset laterals
    20's x 15 ss 10's x 12 for 3 sets

    Standing rope rows
    100 x 15 x 4

    Cable curls single arm
    30 x 10 per arm x 3
     
  24. wippit

    wippit Member

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    Deadlift
    205 x 5
    245 x 3
    285 x 8

    45* back raise
    Bw x 8 x 3

    Single leg press (sled) ss calf
    90 x 10 x 3

    Seated calf dc style
     
  25. wippit

    wippit Member

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    Deload

    Sohp
    60, 70, 80 x 5

    Chins ss rear delt
    Bw x 5 ss 20's x 10 for three supersets

    Pulldowns
    100 x 15 x 2

    Decline
    115 x 10 x 3

    Machine fly
    110 x 10 x 3

    Rope pulldown
    60 x 15 x 3

    Laterals x 3 dropsets
    Machine curl x 3 sets
     

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