\m/MANOWAR\m/ 's training log!
- Thread starter MANOWAR
- Start date
MANOWAR
New member
WEEK 5
(7/24 - 7/30)
No deadlifts for a while. Initially I was planning on replacing deads with pullups and a hyper extension, but I can't do pullups as of yet so settled for a hammer strength iso lateral machine. Will do hypers next week.
Monday 7/14/06
Back
Iso lateral low row (Hammer Strength)
98x10, 98x10 warmup (odd number because of the 8 pound start)
168x6, 218x6
Close grip pulldowns (w/ a hammer grip)
75x12 warmup
120x10, 155x8
Lateral rows
75x10 warmup
105x10, 155x8 (hard, but nice gains)
Traps
Upright rows
20x20 warmup
80x12 hard
Biceps
Preacher curl (EZ-Bar)
45x10 warmup
75x5, 95x5 PR!! (this was hard as shit, I'm gonna keep this weight for a week or two)
Good workout over all, it is thursday and I'm still very sore
Wednesday 7/26/06
Chest
Incline bench press
95x10 warmup
115x5, 135x5 150x5 (moderatley hard, but I nailed it)
Flat dumbell press
35x10 warmup
65x5, 80x5 PR!!(W00 up 5 pounds again!! This was very hard, I needed wrist support and an assist on the last rep, so I'll keep this weight next week)
Incline dumbell flies
20x25
Triseps
Skull crushers (EZ-Bar)
25x10 warmup
35x10, 65x7
Good short workout
Friday 7/28/06
Shoulders
DB shoulder presses
25x10
35x6, 55x6 (up after 2 weeks without shoulders... WOO)
Lateral raise (Life Fitness machine)
30x12 warmup
70x10, 90x10 (hard)
WEEK ACCOMPLISHMENTS
Good numbers for every workout, and a few prs
WEEK DOWNFALLS
Nothing at all
GOALS
Keep my numbers, and hope that my deadlifts and squats don't drop after these next few weeks
Last edited:
luquillo78
New member
Good work manowar. Keep it up.
MANOWAR
New member
WEEK 6
(7/31 - 8/06)
Monday 7/31/06
Back
Iso lateral low row (Hammer Strength)
98x10, 98x10 warmup (8lb start)
188x6, 238x6 (20 pounds up
)Close grip pulldowns (w/ a hammer grip)
75x12 warmup
120x10 too tired for a second set
No lateral rows today, was too tired
Hyper extensions
BWx10, BWx10
BW+25x10, BW+45x6 PR!!
Traps
Upright rows
20x20 too tired for a heavy set lol
Biceps
Preacher curl (EZ-Bar)
No warmup
75x5, 95x5 (PR for unassisted reps, only needed help on last one, first 4 were all me)
Dumbell curls
20x12 each arm warmup
30x8 each arm
Wednesday 8/02/06
Chest
Incline bench press
95x10 warmup
115x5, 135x5 155x5 (hard. assist on last rep)
Flat dumbell press
30x10 warmup
65x5, 80x3 (Fell on the 4th, don't know why, I was tired and out of it. This sucked)
Dips
BWx10 (no shoulder pain)
Triseps
Skull crushers (EZ-Bar)
20x20
Close grip bench
45x10 warmup
95x10, 105x10
Crappy workout today. Bench sucked, dumbells sucked, I was tired and out of it, but triseps were fun, I like the close grip bench, first time doing it
Friday 8/04/06
Legs
Squats
45x10x10, 95x12 warmup
135x20 (VERY, VERY HARD!! Didn't think it would be this hard, but wow I'm still tired from it now. I can't walk either. By rep 12 it felt like cardio, and by rep 15 my form was a bit off and I was bending forward a little. Next week I'll keep it at 135, and in 2 weeks I'll go up to 145) (Oh also... PR for reps!!!!
Isolated leg curls
10x12 (each leg) (my hamstrings were weak, shakey, and tired. Took it light from here)
Leg extension
60x12
Hip Abductors
110x12
Hip Adductors
110x12
Shoulders
Front dumbell raises
10x12 and some stretches
Arnold press
20x12
Bleh I was tired from those squats, took everything else really light
WEEK ACCOMPLISHMENTS
First 20 rep squat, oh and my back is gettin hooj
WEEK DOWNFALLS
Bad chest workout, but hey it happens to the best of us
GOALS
Keep up everything and hopefully loose some weight
Last edited:
AngryMuscles
New member
now that's power right there...go go go man!!
SteelSouth
New member
\m/ MANOWAR \m/ said:Tomorow since I wanna rest before leg day. Doc said I can go light weight, so I'm gonna do some 20rep squats, cant wait
20 reps squats make me wanna hurl, tear it up bro!
AngryMuscles
New member
ah yes....work...I'm like that too bro. tired from work everyday..though I compensate that with tons of eating at work...chicken/rice/salads..bringit on. so I was practically eating the entire 8 hour. gone home..rest for 3-4 hours..hit gym ^^ i know it sucks when you're not on your peak and already fucked before lifting..I don't think anyone could get used to that
MANOWAR
New member
hah yeah man. I barely eat at work. I usually order a greek gyro platter, or some chicken and brocoly in white rice (they don't have brown) and have half, break 2 hours, and finish the rest.
Sometimes I take food from home, but not that often. Theres nothing I can really take to work, thats why I have a huge shake before and a huge shake after.
Sometimes I take food from home, but not that often. Theres nothing I can really take to work, thats why I have a huge shake before and a huge shake after.
AngryMuscles
New member
shakes are the best..they'd keep you from getting hungry for a while..
