Alex's Training Log

Other Discussions Training Logs
41

2/20
Adding a short GPP day to bring up some lagging muscle groups. I will try to fit this in as frequently as possible.

Cable Lateral Raise
35x12x3 last set at 8

Tricep push downs
80x10x3 last set at 9

Precher curls
65x12,10,10@9

Wrist curls
4x15x4@8

30 min incline walk @4-5

42

2/23
1 hour run zone 2 @4-6

43

2/24
Bench
235x3,5,5,5@7

Chest Supported Row
135x5,7,8@8

Machine OHP
45 a sidex8x3@8

Lap pull down close grip MAG grip
170x10,12,12,12@9

OH Triceps
75x15,12,10,10@10

44

2/25

HHBS
315x4,5,5@8

RDL
335x5,5@8 cut a set for a little lower back soreness no need to push it

Leg ext
160x12,12,12@8

Leg raises
12,12,12,10

Cut this session a bit short needed to get out to get to work. Might try to squeeze in some extra volume on Friday, time permitting.

45

2/26
Triceps Pushdowns
57.5x12,12 @7

Overhead Triceps Ext
42.5x15,12@ 10

Biceps Curl DB
35x15,13@10

EZ Barcurl
70x8,10 @9

Cable Crunch
65x12,12

Leg Raises
10x3

30 min LISS @6

46

2/27
30 min on the bike zone 2-3

47

2/8

SLDL
315x4,6@7

Pendulum Squat
200x6,8@8

Laying Hamstring CurlxLeg Ext SS
130x10,12@9
130x12,14@10

Seated Calf Raises
90x12,15@10

30 min zone1-2 Treadmill

48

3/1

Hi Incline Bench
205x4,6@8

Chest Supported Row
127 per side 8,10@9

Low Incline DB Bench
80x8,10@9

Cable Row
140x10,12@9

Cable Chest fly
27.5x11,13@10

30 min zone 2 treadmill

49

3/3
Pull up w/ red mini band
BW 4,6,6@8

CGBP
225x6,6,6@8

Lat Pull Down close grip
180x10,10,12@9

Seated DB Press
80x10,10,11@9

Cable Lateral Raise
20x10,12,12@9

Over all session RPE was like a 9-10. Feeling like I am getting over an illness. That is why I swapped this Upper workout for the lower workout I was supposed to do.

50

3/7

As suspected, I came down with a gnarly case of Influenza A. Currently on the better side of it and will likely resume training tomorrow.

51

3/10 Finally back to training after Flu A knocked me down a few pegs.

Pull up w/ red mini band
5,5,6@8

Strict OHP
105x8,8,10@8

CG lat pull down
160x9,10,10@8

Hi Incline BP
185x8,8,8@9

Seated DB lateral raise
22.5x10,10,12@9

52

3/11 Didn’t have much time
Triceps Ext
42.5x12,12,14@9

Superset
EZ Bar Curls
60x10,12,12
OH Triceps Ext
42.5x11,12,14@10

Incline DB curls
25x10,10,12@9

Leg Raises
10,10,12

Machine Crunch
10,10,12

30 min walk with my dog

53

3/12
Hi Bar Back Squat
315x4x3 last set at 8

RDL
315x5,6,8@8

Leg Ext
170x10,11,12@9
HS Curl
160x12x3@10
45 min dog walk

3/13
Hi incline Bench
205x4,4,5@8

Chest Supported Row
205x6,8,10@8

Super Set
low incline DB Bench
85x8,9,11@9
Cable Row
170x8,9,12@9

Upright Row
95x8,10,12@9

54

3/16

Pull Up
BW(250ish) 4,5,5,4@8 first time doing without the miniband this block

Strict OHP
135x7,8,8,10@9

SUPER SET

Low Incline DB Bench x CG Lat Pull Down
85x8,8,8,9@9

190x8,9,9,10@9

Seated DB Lateral Raise
20x10,10,10,12@9
30 min dog walk

55

3/17

High Bar Back Squat
315x4,4,5@8

RDL
315x5,6,8@8

Leg EXT
180x10,10,12,12@9

20 min incline walk

56

3/18
Rope Tricep Pushdowns
85x10,11,12@9

Superset
OH Triceps Ext
75x11,12,13,13@10
EZ bar Biceps Curl
70x11,12,12,12@10

Incline DB Curl
30x12,12,12,12@9

Machine Crunch
110x12,12,12,12@9

57

3/19

High Incline Bench
195x5,5,6,6@8

Chest Supported Row
190x6,6,8,9@8

Super Set
Swiss Bar Larsen
Press (swapped this for my usual Incline DB Bench, all the benches were taken this morning)
185x8,8,8,9@9
Cable Row
170,10,10,11,12@9

Upright Row
95x11,12,13@9