Powerathlete's Training Log
- Thread starter Powerathlete
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Powerathlete
New member
Tomorrow or Wednesday I will be hitting legs.
Powerathlete
New member
After a long lay off due to nagging injuries, burnout, and crazy work/school schedule I am back into it.
Sunday-November 6, 2005
DB Shd. Press
45'sX10, 50'sX10, 55'sX8, 50'sX10
DB Lat. Raise
15'sX10X2, 20'sX10
Scaption
3X10 with 10lbs in each hand
Rear DB raises
12's for 3X10
Infraspinatus Cuff Ex.
3lbs 1X15
Abdominal Incline
2X10 straight
2X10 rotations
Ab Crunches on Swiss Ball
3X15
20 Minutes of Cardio
Sunday-November 6, 2005
DB Shd. Press
45'sX10, 50'sX10, 55'sX8, 50'sX10
DB Lat. Raise
15'sX10X2, 20'sX10
Scaption
3X10 with 10lbs in each hand
Rear DB raises
12's for 3X10
Infraspinatus Cuff Ex.
3lbs 1X15
Abdominal Incline
2X10 straight
2X10 rotations
Ab Crunches on Swiss Ball
3X15
20 Minutes of Cardio
Powerathlete
New member
Friday-November 11, 2005
Pulldowns WG
90X12, 100X12, 120X10, 150X10
Cable retractions
100X10, 110X10, 120X8
DB Bench Press with ER
50'sX10, 60'sX10, 70'sX8
Decline Bench
135X10, 155X10
Hip ER/IR steps with cable
40lbs 3X10 each
Step Downs 4"
30Xbilaterally
SL Leg Press
4plates 3X10 on left and 3X8 on right
SL Leg Extensions
40lbs 3X10
Stairmaster
10'
Leg Press SL calf raises
2platesX10, 4plates 2X10 on left and 2X8 on right
Bicep Curls
80lbsX6, 90lbsX8
Pulldowns WG
90X12, 100X12, 120X10, 150X10
Cable retractions
100X10, 110X10, 120X8
DB Bench Press with ER
50'sX10, 60'sX10, 70'sX8
Decline Bench
135X10, 155X10
Hip ER/IR steps with cable
40lbs 3X10 each
Step Downs 4"
30Xbilaterally
SL Leg Press
4plates 3X10 on left and 3X8 on right
SL Leg Extensions
40lbs 3X10
Stairmaster
10'
Leg Press SL calf raises
2platesX10, 4plates 2X10 on left and 2X8 on right
Bicep Curls
80lbsX6, 90lbsX8
Powerathlete
New member
Sunday-November 13, 2005
Side Laterals
12lbsX12, 15lbsX12, 15lbsX12
Rear deltoid raises
12lbs 3X11
Lower Trap/Middle Trap exercises
5lbs 2X15 each
Anterior deltoid raises
12lbsX10, 15lbsX10, 20lbsX10
Shrugs
70lbsX12, 80lbsX12, 85lbsX12, 85lbsX12
Twisting Abdominal Crunches on decline
3X15
Leg Press Calf Raises (performed super slow)
2plates 3X15, 4plates 2X15
Treadmill-10 minutes
Rowing Machine-6 minutes
Side Laterals
12lbsX12, 15lbsX12, 15lbsX12
Rear deltoid raises
12lbs 3X11
Lower Trap/Middle Trap exercises
5lbs 2X15 each
Anterior deltoid raises
12lbsX10, 15lbsX10, 20lbsX10
Shrugs
70lbsX12, 80lbsX12, 85lbsX12, 85lbsX12
Twisting Abdominal Crunches on decline
3X15
Leg Press Calf Raises (performed super slow)
2plates 3X15, 4plates 2X15
Treadmill-10 minutes
Rowing Machine-6 minutes
Powerathlete
New member
Wednesday-November 16, 2005
SL Leg Press
2 platesX10, 4 platesX10, 4plates+50X10, 4 plates+70X10
SL Leg Extension
30lbsX10, 40lbsX10, 50lbsX10
Hamstring/Glute Leg Press
6platesX10, 8 platesX10, 10platesX10
SL Hamstring Curls
35lbsX10, 40lbsX8, 45lbsX8
SLDL
90lbsX10, 135X10, 185X10
SL Bridges
2X10
Cable Hip Add./Abd.
40lbs 3X8 each
20minutes on treadmill
plank hold with alternated leg extensions
3X20
T-push ups
2X10
SL Leg Press
2 platesX10, 4 platesX10, 4plates+50X10, 4 plates+70X10
SL Leg Extension
30lbsX10, 40lbsX10, 50lbsX10
Hamstring/Glute Leg Press
6platesX10, 8 platesX10, 10platesX10
SL Hamstring Curls
35lbsX10, 40lbsX8, 45lbsX8
SLDL
90lbsX10, 135X10, 185X10
SL Bridges
2X10
Cable Hip Add./Abd.
40lbs 3X8 each
20minutes on treadmill
plank hold with alternated leg extensions
3X20
T-push ups
2X10
Last edited:
Powerathlete
New member
That is due to muscle weakness and fatigue. I did not choose to fail a those reps. I have been having a fair amount of pain the past year or so during training in my low back and hips. It has been nothing that I'm not used to so I continued to improve in strength and make gains. However, after some time off I've come to realize that I am in this game to stay and want to train smart. Therefore I am starting from a clean slate. When I went to the gym and began isolating specific muscles and each leg separately I noticed a vast difference. A lot of my work for this stage will be unilateral stuff. Eventually as pain subsides and my muscle imbalances correct themselves I will go back to full squats, deadlifts, etc.pullinbig said:
Powerathlete
New member
The damn gym was closed today and I didn't know about it. Decided to do some conditioning stuff.
Monday-November 21, 2005
Run-20 minutes
Stair Sprints
3 flightsX15 for 3 sets
Sprints
6X80 yards
Walking Lunges
4X50 yards
Step Ups/Step Downs
4" 30X bilaterally
Single Leg Bridges
3X8 bilaterally
Ab Crunches
3X12
Plank Holds
3X45 seconds
Single Leg Calf Raises
50X bilaterally
Note* my right quads have lost a lot of eccentric control hence the reason for step down.
*my right hams and glutes are severely weak and hence the reason for the single leg bridging.
Monday-November 21, 2005
Run-20 minutes
Stair Sprints
3 flightsX15 for 3 sets
Sprints
6X80 yards
Walking Lunges
4X50 yards
Step Ups/Step Downs
4" 30X bilaterally
Single Leg Bridges
3X8 bilaterally
Ab Crunches
3X12
Plank Holds
3X45 seconds
Single Leg Calf Raises
50X bilaterally
Note* my right quads have lost a lot of eccentric control hence the reason for step down.
*my right hams and glutes are severely weak and hence the reason for the single leg bridging.
Last edited:
Powerathlete
New member
Tuesday-November 22, 2005
DB Presses
20'sX16, 50'sX10, 55'sX10, 60'sX8
DB Side Laterals
15'sX12, 20'sX10, 20'sX10
Rear Delt Raises
12'sX12, 15'sX10, 15'sX10
Anterior Delt Raises
15'sX10, 20'sX10, 20'sX10
Shrugs
85'sX10, 90'sX10, 90'sX10
Flat Bench
135X10, 155X9, 175X6
Standing Cable Flyes
100lbsX12, 120lbsX10, 120lbsX6
V-bar Pushdowns
140lbsX12, 160lbsX10, 160lbsX8
Swiss Ball Crunches
3X12
DB Presses
20'sX16, 50'sX10, 55'sX10, 60'sX8
DB Side Laterals
15'sX12, 20'sX10, 20'sX10
Rear Delt Raises
12'sX12, 15'sX10, 15'sX10
Anterior Delt Raises
15'sX10, 20'sX10, 20'sX10
Shrugs
85'sX10, 90'sX10, 90'sX10
Flat Bench
135X10, 155X9, 175X6
Standing Cable Flyes
100lbsX12, 120lbsX10, 120lbsX6
V-bar Pushdowns
140lbsX12, 160lbsX10, 160lbsX8
Swiss Ball Crunches
3X12
Powerathlete
New member
Sunday-November 27, 2005
Flat Bench Medium Grip
135X15, 155X9, 175X10
Standing Cable Flyes
100lbsX12, 120lbsX12, 120lbsX8
DB Presses
30'sX16, 50'sX10, 55'sX7, 60'sX8
DB Side Laterals
15'sX12, 20'sX10, 20'sX10
Rear Delt Raises
12'sX12, 15'sX10, 15'sX12
Shrugs
85'sX12, 90'sX10, 95'sX10
Anterior Delt Raises
15'sX10, 20'sX10, 20'sX12
Cardio
20 minutes on treadmill
10 minutes on elliptical
Note-Every exercise felt pretty light today except flat bench and I will increase weights next week. I'm still taking it easy due to my very low calorie count while I am burning this fat away.
Flat Bench Medium Grip
135X15, 155X9, 175X10
Standing Cable Flyes
100lbsX12, 120lbsX12, 120lbsX8
DB Presses
30'sX16, 50'sX10, 55'sX7, 60'sX8
DB Side Laterals
15'sX12, 20'sX10, 20'sX10
Rear Delt Raises
12'sX12, 15'sX10, 15'sX12
Shrugs
85'sX12, 90'sX10, 95'sX10
Anterior Delt Raises
15'sX10, 20'sX10, 20'sX12
Cardio
20 minutes on treadmill
10 minutes on elliptical
Note-Every exercise felt pretty light today except flat bench and I will increase weights next week. I'm still taking it easy due to my very low calorie count while I am burning this fat away.
Powerathlete
New member
Thursday-December 1, 2005
Lat Pulldowns Med pronated grip
100lbsX15, 120lbsX10, 140lbsX10, 160lbsX8
Cable Retractions
100lbsX10, 120lbsX10, 140lbsX8
Lat Pulldowns with supinated grip
120lbsX10, 140lbsX10, 150lbsX10
Calf Raises on Hack Squat
6 platesX10, 8 platesX10, 8 plates X10
Seated Single Leg Calf Raises
50lbsX10, 60lbsX10, 60lbsX10
Close Grip Bench
135X10, 155X10, 165X4
Rope Pushdowns on lat machine
30lbsX12, 40lbsX10, 30lbsX12
Alternating Bicep Curls
30lbsX10, 40lbsX10, 30lbsX12
Wrist Curls flexion/extension
10lbs 4x each
Lat Pulldowns Med pronated grip
100lbsX15, 120lbsX10, 140lbsX10, 160lbsX8
Cable Retractions
100lbsX10, 120lbsX10, 140lbsX8
Lat Pulldowns with supinated grip
120lbsX10, 140lbsX10, 150lbsX10
Calf Raises on Hack Squat
6 platesX10, 8 platesX10, 8 plates X10
Seated Single Leg Calf Raises
50lbsX10, 60lbsX10, 60lbsX10
Close Grip Bench
135X10, 155X10, 165X4
Rope Pushdowns on lat machine
30lbsX12, 40lbsX10, 30lbsX12
Alternating Bicep Curls
30lbsX10, 40lbsX10, 30lbsX12
Wrist Curls flexion/extension
10lbs 4x each
Powerathlete
New member
Sunday-December 4, 2005
SL Leg Press
8platesX10, 8plates and 2 25's X10, 8 platesX12
SL Leg Extension
40lbsX10, 50lbsX10, 40lbsX10
SLDL
120lbsX12, 140lbsX12, 170lbsX12
Cardio
15 minutes of running on treadmill
SL Leg Press
8platesX10, 8plates and 2 25's X10, 8 platesX12
SL Leg Extension
40lbsX10, 50lbsX10, 40lbsX10
SLDL
120lbsX12, 140lbsX12, 170lbsX12
Cardio
15 minutes of running on treadmill
Powerathlete
New member
Tuesday-December 13, 2005
Flat Bench
135X12, 185X9, 205X5
Incline Flyes
30'sX25, 30'sX15, 30'sX12, 30'sX12
Machine Military Press
120X12, 120X12, 130X10
Scaption
12'sX10 for 3 sets
Empty Can
8'sX10 for 3 sets
DB Laterals
20'sX10, 15'sX10 for 3 sets
Lat Pulldowns
120X15, 140X12, 160X10, 150X8
Cardio
10 minutes elliptical as fast as possible at level 15
3X10 crunches
Dynamic Lumbar stabilization in quadruped
*This workout was pretty much non stop with little to no rest.
Flat Bench
135X12, 185X9, 205X5
Incline Flyes
30'sX25, 30'sX15, 30'sX12, 30'sX12
Machine Military Press
120X12, 120X12, 130X10
Scaption
12'sX10 for 3 sets
Empty Can
8'sX10 for 3 sets
DB Laterals
20'sX10, 15'sX10 for 3 sets
Lat Pulldowns
120X15, 140X12, 160X10, 150X8
Cardio
10 minutes elliptical as fast as possible at level 15
3X10 crunches
Dynamic Lumbar stabilization in quadruped
*This workout was pretty much non stop with little to no rest.
Powerathlete
New member
Thursday-December 15, 2005
SL Leg Press
4 platesX10, 6platesX8, 6 plates and 2-25's X8
SL Leg Extension
30lbsX12, 40lbsX10, 60lbsX10
SL Ham Curls
35lbsX10, 40lbsX10, 45lbsX10
SL Calf Raises
3X10 no weight in standing
Cardio
5 minutes stair climber
9 minutes bike
9 minutes elliptical
SL Leg Press
4 platesX10, 6platesX8, 6 plates and 2-25's X8
SL Leg Extension
30lbsX12, 40lbsX10, 60lbsX10
SL Ham Curls
35lbsX10, 40lbsX10, 45lbsX10
SL Calf Raises
3X10 no weight in standing
Cardio
5 minutes stair climber
9 minutes bike
9 minutes elliptical
Powerathlete
New member
Scaption and empty cans are specifically used to target one of the rotator cuff muscles called supraspinatus.adidamps2 said:
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