PDA

View Full Version : Semi's training log


Otsemobor
08-23-2009, 11:59 AM
5ft 8
170 pounds
10% bf

max lifts
bench: 120kg/264 pounds
deadlift: 185kg/407 pounds
squat: 205kg/451 pounds

4 day split 45 secs rest between sets

Chest/Tri's days

DB Bench
warmup set 12kg x 10
warmup set 24kg x 10
warmup set 30kg x 8
38kg x 8
40kg x 8
42kg x 8
15kg x 35

Incline DB Bench
28kg x 8
30kg x 8
32kg x 8
12.5kg x 35

DB Flies
18kg x 8
20kg x 8
20kg x 8
22kg x 8

Dips
BW+10kg x 28
BW+10kg x 25
BW+10kg x 19
BW+10kg x 22

Skullcrushers
42.5kg x 8
47.5kg x 8
50kg x 8
52.5kg x 8

Pulldowns
45.5kg x 8
45.5kg x 8
45.5kg x 8
45.5kg x 17 (need new exercise as this is as high as the stack goes)

sbigp92
08-23-2009, 03:29 PM
damn uuve got a really strong squat

Otsemobor
08-24-2009, 12:37 PM
damn uuve got a really strong squat

cheers man

Back/Biceps

Barbell Rows

warmup set 60kg x 10
80kg x 8
90kg x 8
95kg x 8
97.5kg x 8

Lat Pulldown
85kg x 8
90kg x 8
95kg x 8
97.5kg x 6

Dumbell shrugs
45kg x 12
45kg x 12
45kg x 17

EZ Bar curl
37.5kg x 12
50kg x 6
52.5kg x 6

DB Curls
24kg x 8
24kg x 8
26kg x 7
28kg x 5

Cable concentration curls
12.5kg x 10
15kg x 10
12.5 x 12

Otsemobor
08-26-2009, 10:41 AM
Bad session today hadnt eaten much before and was not long after i woke up so weights i were pushing were pretty pathetic to normal but eh off days hit us all

Leg/shoulders

lateral raises
12.5kg x 12
12.5kg x 12
12.5kg x 12
14kg x 10

db shoulder press
24kg x 8
26kg x 8
28kg x 8
28kg x 8

rear delt raises
8kg x 12
8kg x 12
10kg x 12
10kg x 12

squats
warmups set bar x 10
warmup set 50kg x 5
warmup set 90kg x 5
120kg x 8
135kg x 8
140kg x 8
150kg x 8 (bad form but im a tenacious headstrong person even on bad day i do same weights as normal or close too even if form is sucky not smart but its my mentallity never wanting to slip backwards)

calf raises (i find my calfs respond better to higher volume)
60kg x 25
60kg x 25
60kg x 25+ can remember just carried on lost count

Otsemobor
08-27-2009, 01:47 PM
arms

Close Grip Bench Press
warmup set bar x 10
warmup set 40kg x 10
65kg x 12
77.5kg x 6
82.5kg x 6
85kg x 5

DB Overhead Extention
42.5kg x 8
42.5kg x 8
40kg x 10

Tricep Pushdowns
45.5kg x 10
45.5kg x 10
45.5kg x 12

Kickbacks
12.5kg x 10
15kg x 10

Barbell Curls
37.5kg x 12
47.5kg x 8
47.5kg x 8

EZ Bar Curls
32.5kg x 10
37.5kg x 8
37.5kg x 8

Concentration Curls
18kg x 8
16kg x 10
15kg x 12

Hammer Curls
16kg x 10
16kg x 19

Otsemobor
09-02-2009, 01:26 PM
arms

i didnt miss the other training days i just been away from pc and didnt document the lifts but rest assured i aint just taken days out only to then train arms

Close Grip Bench Press
warmup set bar x 10
warmup set 40kg x 10
65kg x 12
77.5kg x 6
82.5kg x 6
85kg x 6

Skullcrushers
50kg x 8
52.5kg x 8
55kg x 7

Tricep Pushdowns
55.5kg x 10
55.5kg x 10
55.5kg x 12 (i've been ever so simple i missed a trick today i attached a weight under the pin thus liftin more then the stack)

Kickbacks
12.5kg x 10
15kg x 10

Barbell Curls
40kg x 12
50kg x 8
52.5kg x 8

EZ Bar Curls preacher
35kg x 10
37.5kg x 8
40kg x 8

Concentration Curls
18kg x 8
18kg x 10
18kg x 12

Hammer Curls
16kg x 10
16kg x 17 (this only thing that was down but i lifted far more on everything else so dont care. i was super pumped today as it my last day of being 18 wanna go out with a bang)

Otsemobor
09-04-2009, 08:15 PM
Chest/Tri's days

DB Bench
warmup set 12kg x 10
warmup set 24kg x 10
warmup set 30kg x 8
38kg x 8
40kg x 8
42kg x 9
18kg x 35

Incline DB Bench
28kg x 8
30kg x 8
32kg x 8
15kg x 35

DB Flies
18kg x 8
20kg x 8
20kg x 8
24kg x 7.5

Dips
BW+22kg x 10
BW+22kg x 10
BW+22kg x 10
BW+24kg x 10

Skullcrushers
42.5kg x 8
47.5kg x 8
50kg x 8
52.5kg x 8

Pulldowns
55.5kg x 10
55.5kg x 10
55.5kg x 10
55.5kg x 10

Otsemobor
09-05-2009, 01:34 PM
Back/Biceps

Barbell Rows

warmup set 45kg x dunno bout 30 just kept going
80kg x 8
90kg x 8
95kg x 8
100kg x 8 (two plated row get in!!!! whoop whoop)

Lat Pulldown
85kg x 8
90kg x 8
95kg x 8
100kg x 6.5 (100 again i was on fire lol)

Dumbell shrugs
45kg x 12
45kg x 12
45kg x 16

EZ Bar curl
37.5kg x 12
50kg x 6
52.5kg x 6

DB Curls
24kg x 8
24kg x 8
26kg x 8
28kg x 5

Cable concentration curls
12.5kg x 10
15kg x 10
15kg x 12

Otsemobor
09-07-2009, 02:17 PM
Leg/shoulders

lateral raises
12.5kg x 12
12.5kg x 12
12.5kg x 12
15kg x 10

db shoulder press
24kg x 8
26kg x 8
28kg x 8
30kg x 8

rear delt raises
8kg x 12
8kg x 12
10kg x 12
12kg x 10.5

squats
warmups set bar x 10
warmup set 70kg x 5
warmup set 100kg x 5
120kg x 8
140kg x 8
150kg x 8
165kg x 8 (was quite chuffed with that, that was decent weight and good depth not effin half reps but that was my limit think i've platuead on squats but it still a respectable weight to be stuck on and i've just stopped cutting so hope that starts going back up aiming to get that to 175kg for 8 by halloween dont ask me why im not planning on squating in some costume lol it's just a date and a weight for a goal)

calf raises (i find my calfs respond better to higher volume)
60kg x all to failure lost count
60kg x
60kg x

Otsemobor
09-09-2009, 02:25 PM
arms

i didnt miss the other training days i just been away from pc and didnt document the lifts but rest assured i aint just taken days out only to then train arms

Close Grip Bench Press
warmup set bar x 10
warmup set 40kg x 10
65kg x 12
77.5kg x 6
82.5kg x 6
85kg x 6

Skullcrushers
50kg x 8
52.5kg x 8
55kg x 8

Tricep Pushdowns
55.5kg x 10
55.5kg x 10
60.5kg x 10

Kickbacks
12.5kg x 10
15kg x 10

Barbell Curls
40kg x 12
50kg x 8
55kg x 8 (back curls really lol)

EZ Bar Curls preacher
35kg x 10
37.5kg x 8
42.5kg x 8

Concentration Curls
18kg x 8
18kg x 10
18kg x 12

Hammer Curls
16kg x 10
16kg x 10 (did drop set going down to 12kg doing 10 reps then 10kg the same)

Otsemobor
09-10-2009, 02:39 PM
Chest/Tri's days

DB Bench
warmup set 12kg x 10
warmup set 24kg x 10
warmup set 30kg x 8
38kg x 8
40kg x 8
42kg x 10
18kg x 35

Incline DB Bench
28kg x 8
30kg x 8
32kg x 8
16kg x 35

DB Flies
18kg x 8
20kg x 8
20kg x 8
24kg x 8

Dips
BW+22kg x 10
BW+22kg x 10
BW+22kg x 10
BW+24kg x 9

Skullcrushers
42.5kg x 8
47.5kg x 8
50kg x 8
52.5kg x 8

Pulldowns
48.5kg x 10
48.5kg x 10
58.5kg x 10
58.5kg x 10