Arram's Training Log

[LiftingNerd]

Dips 3xF - Right shoulder hurt tremendously when I attempted. will retry on wednesday.

If they hurt scrap them. They are worthwhile, but they are not worthwhile enough to have them impede progress on squatting, benching, or dead lifting.

[Arram]

Deadlift 135 2x5
Pulldown "8" 10/10/8
Bent over Row 30 3x8
Hammer Curl 17.5 8/8/6
Ab Machine 140 3x12

[Arram]

okay. didn't put up last mondays, flaked on the others. had a good "come to jesus" talk with lifting nerd. decided to not be fat and shitty.

10/19/09
Squat 170 3x5
Flat Bench 125 3x5
Incline Bench 45 3x5
Overhead tricep extension 37.5 8/8/7
dumbbell chest fly 15 3x15 (repeat weight)

[Arram]

10/22/09

Deadlift 140 2x5
Pulldown "8" 3x8 (completely wrote down wrong goal)
Bent over Row 35 3x8
Hammer Curl 17.5 3x8
Ab Machine 140 3x15

[Arram]

10/24/09

Squat 175 3x5
Press 70 5/5/4
Calf Raise 80 3x15
Leg Extension 90 3x15
Leg Curl 90 3x15
Pull up 3/2/3

[Arram]

10/26/09

Squat 180 3x5
Bench 130 3x5
Incline Bench 50 4/3/3
OH tricep Extension 37.5 3x8
DB Chest Fly 15 3x15

[Arram]

Deadlift 145 2x5
Pulldown "8" 3x10
Bent over Row 35 10/8/8
Hammer Curl 17.5 10/10/6
Ab Machine 145 3x12

[Arram]

11/02/09
Squat 185 3x5
Flat Bench 135 3x5
Incline Bench 50 4/5/3
Overhead tricep extension 42.5 8/8/6
dumbbell chest fly 17.5 15/8/9

[LiftingNerd]

You know if those deadlifts don't feel heavy you should add 10lbs every session instead of 5. Then when they start feeling heavy go back to jumps of 5lbs. Are you doing incline bench with dumbbells or the bar?

[Arram]

11/4/09

Deadlift 150 2x5
Bent over Row 35 3x10
Pulldown "9" 10/6/4
Hammer Curl 17.5 3x10
Ab Machine 145 3x15

Had to switch pulldown and row to finish work out in time.

Deadlifts aren't uncomfortably heavy but are heavy enough to let me work on my form. Generally start with a set at 135 for 5-8 reps to warm up thoroughly. Will continue the slow and steady for the moment until i get the seal of approval, which i could tape this weekend.

Are you doing incline bench with dumbbells or the bar?

dumbbells

[Arram]

11/10/09
Squat 190 3x5
Flat Bench 140 3x5
Incline Bench 50 5/5/3
Overhead tricep extension 42.5 3x8
dumbbell chest fly 17.5 15/15/8

11/11/09
Deadlift 155 2x5
Pulldown "9" 3x10
Bent over Row 40 3x8
Hammer Curl 20 8/8/6
Ab Machine 150 3x12