Joshbeam1's training log

joshbeam1 · 08-21-2005, 12:25 AM

Monday- BACK- 8-15-05
DLS- 135x15 315x8 405x5 475x3 525x1 525x1 315x8
Weighted Abs
Calf Raises(on leg press)- 330x4 per leg 315x5 per leg 315x4 per leg
Shrugs- 225x10 315x7 335x5 315x4
Wide Grip Lat. Pulldown- 180x10 210x4 225x1

Tues- Chest/Shoulders/Tris- 8-16-05
Incline Bench- 135x20 185x8 205x5 225x3 135x10
Rear Delt Work
Reverse Grip Bench- 225x5 245x8 255x5 265x5 275x5

Fri- Legs/Arms- 8-19-05 *had long day at work, so didn't do the best in this workout
Hack Squats- 135x15 155x15
Weighted Abs
Box Squats- 275x9 315x5 355x0 Leg hurt really bad
Db Curls- 50lb db'sx10 100x10 100x7
Tricep Pushdowns- 75x10 90x6 90x5

threenorns · 08-21-2005, 12:31 AM

impressive! watch the leg - make sure you're not working an injury. sucks when you end up losing weeks instead of days.

joshbeam1 · 08-26-2005, 09:57 PM

Started a new diet and training program this wk.
Monday- LEGS 8-22-05
Deep Squats- 185x20
GM's- 135x10 135x10
Pullthru's-70x10 70x10
Calf work
Weighted Abs- 2x20

Tues-Chest/Shoulders/tris- 8-23-05
Rotor cuff work
Flat bench- 295x6 295x6
Reverse Flies- 25lb dbsx15 25lb db'sx15
Db Flat bench Hammer Grip- 85lb dbsx8 85lbdbsx8
Tri Pushdowns- 75x14 60x12
Side Laterals- 30lb db'sx10 30lb dbsx10
Front Db Raises-30lb dbsx10 30lb dbs x10

Thurs- Back- 8-25-05
DL's- warm up.....then 475x5 475x5
Weighted abs- bodyweight+45lbsx25 bw+45Lbsx20
Pullthrus-70x10 70x10
Curls-50lb db'sx10 50lb db'sx10
Hammer Curls-50lb db'sx9 50lb db'sx6

joshbeam1 · 08-26-2005, 09:59 PM

Quote:

Originally Posted by threenorns

impressive! watch the leg - make sure you're not working an injury. sucks when you end up losing weeks instead of days.

thanks...leg is back to norm now. ALL good. Just had a REAL bad bruise on it, so was sore as a mother, but all healed up now....it wasn't from lifting.

thank god

**Halfway** · 08-26-2005, 10:00 PM

gj on the deadlifts.. squat to dead ratio looks a little whacked tho, your cardio preventing you from going heavier on the 20 rep squats? a 500+ dead shoudl equate to 300+ for the squat imo.

keep hittin it

joshbeam1 · 08-26-2005, 11:41 PM

Quote:

Originally Posted by Halfway

gj on the deadlifts.. squat to dead ratio looks a little whacked tho, your cardio preventing you from going heavier on the 20 rep squats? a 500+ dead shoudl equate to 300+ for the squat imo.

keep hittin it

my 1rm for squats is 405lbs....yes, my squats are weaker then they should be...the 1st 3yrs of lifting I hardly EVER did ANY type of leg workout, always had an excuse NOT to do legs...so the past yr i've been playing catch up...thats y my squats are weaker....the reason i'm only doing 185lbs right now is i thought i'd try something i've never done before(20 rep squats) and see if that would help my legs grow. As far as cardio...yeah..i need to start doing some.

08-27-2005, 01:04 AM

nice work josh. those squat numbers will catch up soon enough. you a natural puller.

joshbeam1 · 08-28-2005, 10:41 PM

Quote:

Originally Posted by exmgq

nice work josh. those squat numbers will catch up soon enough. you a natural puller.

thanks, i hope you're right

08-29-2005, 01:24 AM

i am about this one.

joshbeam1 · 09-11-2005, 08:00 PM

Monday-8-29-05- LEGS
Deep Squats- 205x19
Gms- 165x10 185x10
Weighted ABs- bodyweight+45lbsx25 bw+45x25
Pullthrus- 90x9 90x9
Calf Raises(on leg press)- 330x4 per leg 315x6per leg 315x4 per leg
Ab/abductors- red band x 15 redbandx10

Tues- 8-30-05- chest/shoulders/tris
Flat bench- 315x6(w/help on last rep) 315x4
Rear Laterals- 25lb dbsx15 25'sx15
Db hammer grip- 85lb db'sw/blue bandx8 85lb db's w/blue bandx8
Tri pushdowns- 60x18
Side laterals- 30x10 30x10
Front laterals- 30x10 30x10
Abs- bw+45x20

Back- 8-31-05
Dimel Deads- 405x10 495x7
Pullthrus- 80x10 90x10
Wide Grip Lat pull down- 210x8 210x6
Db curls- 50x10 50x8
Abs- bw+45x25 bw+45x20
Hammer Curls- 50lb dbsx7 50x5

Legs/chest 9-7-05
*have been having really busy wks at work w/alot of over time so grouped legs and chest together because I didn't think i'd get a chance to hit the gym 3x this wk*
Also, did this workout in a diff. gym out of town and their cable machine was really easy. Did pullthrus at 150 and wasn't even that hard*
Deep Squats- 225x17
Gms-205x10 205x10
Pullthrus- 150x10 150x10
Flat bench- (tried to max cuz i actually had a spotter)- 225x5 315x3 355x1
Db hammer grip bench- 110lb db's x 8 110lb db'sx8

Shoulders/calves 9-8-05
*wasn't even expecting to make it to the gym today but work went well and didn't have to work too much overtime so did a light workout to try and hit some things i missed from the other day
Rear Laterals- 25lb dbsx15 25'sx15
Side Laterals- 30lbdbsx10 30'sx10
Front Laterals- 30'sx10 30'sx10
Ab/Aductors- red bandx15 redbandx12
Calf Raises- 300x6ea. leg 300x6 ea.leg 300x6 ea. leg
Abs- bw+45x20 bw+45lbsx20
Rotor Cuff work
Tri pushdowns- 60x16

Back- 9-9-05
*worked some ot today and back was sore dunno if i pulled a muscle doing gms or what but felt like shit in the gym today

Dls-warmup 405x6 no wraps 405x6 no wraps 495x1
Pullthrus- 90x9 90x10
Abs- bw+45lbsx25 bw+45x20 bw+45x10
Wide Grip Lat pull down- 210x6 195x6
Hammer Curls- 50lb db'sx10 50'sx7
Db Curls- 50'sx6 50'sx5

08-21-2005, 12:25 AM	#1
joshbeam1 Member Join Date: Aug 2005 Posts: 31	Joshbeam1's training log Monday- BACK- 8-15-05 DLS- 135x15 315x8 405x5 475x3 525x1 525x1 315x8 Weighted Abs Calf Raises(on leg press)- 330x4 per leg 315x5 per leg 315x4 per leg Shrugs- 225x10 315x7 335x5 315x4 Wide Grip Lat. Pulldown- 180x10 210x4 225x1 Tues- Chest/Shoulders/Tris- 8-16-05 Incline Bench- 135x20 185x8 205x5 225x3 135x10 Rear Delt Work Reverse Grip Bench- 225x5 245x8 255x5 265x5 275x5 Fri- Legs/Arms- 8-19-05 *had long day at work, so didn't do the best in this workout Hack Squats- 135x15 155x15 Weighted Abs Box Squats- 275x9 315x5 355x0 Leg hurt really bad Db Curls- 50lb db'sx10 100x10 100x7 Tricep Pushdowns- 75x10 90x6 90x5

08-21-2005, 12:31 AM	#2
threenorns Senior Member Join Date: May 2005 Location: Haliburton County, Ontario Posts: 2,929	impressive! watch the leg - make sure you're not working an injury. sucks when you end up losing weeks instead of days. __________________ Drag Queen "Illegitimi non carborundum"

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08-26-2005, 09:57 PM	#3
joshbeam1 Member Join Date: Aug 2005 Posts: 31	Started a new diet and training program this wk. Monday- LEGS 8-22-05 Deep Squats- 185x20 GM's- 135x10 135x10 Pullthru's-70x10 70x10 Calf work Weighted Abs- 2x20 Tues-Chest/Shoulders/tris- 8-23-05 Rotor cuff work Flat bench- 295x6 295x6 Reverse Flies- 25lb dbsx15 25lb db'sx15 Db Flat bench Hammer Grip- 85lb dbsx8 85lbdbsx8 Tri Pushdowns- 75x14 60x12 Side Laterals- 30lb db'sx10 30lb dbsx10 Front Db Raises-30lb dbsx10 30lb dbs x10 Thurs- Back- 8-25-05 DL's- warm up.....then 475x5 475x5 Weighted abs- bodyweight+45lbsx25 bw+45Lbsx20 Pullthrus-70x10 70x10 Curls-50lb db'sx10 50lb db'sx10 Hammer Curls-50lb db'sx9 50lb db'sx6

08-26-2005, 10:00 PM	#5
Halfway physique verified and moderator Join Date: Apr 2004 Posts: 3,046	gj on the deadlifts.. squat to dead ratio looks a little whacked tho, your cardio preventing you from going heavier on the 20 rep squats? a 500+ dead shoudl equate to 300+ for the squat imo. keep hittin it

08-27-2005, 01:04 AM	#7
exmgq Guest Posts: n/a	nice work josh. those squat numbers will catch up soon enough. you a natural puller.

08-29-2005, 01:24 AM	#9
exmgq Guest Posts: n/a	i am about this one.

09-11-2005, 08:00 PM	#10
joshbeam1 Member Join Date: Aug 2005 Posts: 31	Monday-8-29-05- LEGS Deep Squats- 205x19 Gms- 165x10 185x10 Weighted ABs- bodyweight+45lbsx25 bw+45x25 Pullthrus- 90x9 90x9 Calf Raises(on leg press)- 330x4 per leg 315x6per leg 315x4 per leg Ab/abductors- red band x 15 redbandx10 Tues- 8-30-05- chest/shoulders/tris Flat bench- 315x6(w/help on last rep) 315x4 Rear Laterals- 25lb dbsx15 25'sx15 Db hammer grip- 85lb db'sw/blue bandx8 85lb db's w/blue bandx8 Tri pushdowns- 60x18 Side laterals- 30x10 30x10 Front laterals- 30x10 30x10 Abs- bw+45x20 Back- 8-31-05 Dimel Deads- 405x10 495x7 Pullthrus- 80x10 90x10 Wide Grip Lat pull down- 210x8 210x6 Db curls- 50x10 50x8 Abs- bw+45x25 bw+45x20 Hammer Curls- 50lb dbsx7 50x5 Legs/chest 9-7-05 have been having really busy wks at work w/alot of over time so grouped legs and chest together because I didn't think i'd get a chance to hit the gym 3x this wk Also, did this workout in a diff. gym out of town and their cable machine was really easy. Did pullthrus at 150 and wasn't even that hard* Deep Squats- 225x17 Gms-205x10 205x10 Pullthrus- 150x10 150x10 Flat bench- (tried to max cuz i actually had a spotter)- 225x5 315x3 355x1 Db hammer grip bench- 110lb db's x 8 110lb db'sx8 Shoulders/calves 9-8-05 wasn't even expecting to make it to the gym today but work went well and didn't have to work too much overtime so did a light workout to try and hit some things i missed from the other day Rear Laterals- 25lb dbsx15 25'sx15 Side Laterals- 30lbdbsx10 30'sx10 Front Laterals- 30'sx10 30'sx10 Ab/Aductors- red bandx15 redbandx12 Calf Raises- 300x6ea. leg 300x6 ea.leg 300x6 ea. leg Abs- bw+45x20 bw+45lbsx20 Rotor Cuff work Tri pushdowns- 60x16 Back- 9-9-05 worked some ot today and back was sore dunno if i pulled a muscle doing gms or what but felt like shit in the gym today Dls-warmup 405x6 no wraps 405x6 no wraps 495x1 Pullthrus- 90x9 90x10 Abs- bw+45lbsx25 bw+45x20 bw+45x10 Wide Grip Lat pull down- 210x6 195x6 Hammer Curls- 50lb db'sx10 50'sx7 Db Curls- 50'sx6 50'sx5

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