Woodrow's LOG! - Printable Version

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Woodrow's LOG! - woodrow1 - 11-08-2011

Back.


Wide Grip Pulldowns
140 x 10
150 x 10
160 x 8
170 x 7

Deadlifts (kept losing my grip...grr)
275 x 8
295 x 7
315 x 6
315 x 6 (ill have this fixed for next week...damn grip was a bitch today..)

Seated Rows
115 x 10
125 x 10
135 x 10
145 x 10 (upping these next week)





Short night... felt good Need to fix my grip on deads and increase weight on rows...

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Woodrow's LOG! - woodrow1 - 11-09-2011

Chest and Bi


Bench Press BB
185 x 10
205 x 10
225 x 8
245 x 5

Incline Bench BB
135 x 10
155 x 10
175 x 8
195 x 6

Chest Press Machine
180 x 10
200 x 10
230 x 8
250 x 7


Alternating Bi Curls
45 x 9
47.5 x 7
47.5 x 7
50 x 6

Overhead Bi Curls
40 x 10
50 x 8
50 x 8
50 x 8




Good workout

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Woodrow's LOG! - woodrow1 - 11-10-2011

Shoudlers, Traps, And Tris


Shoulder Press
115 x 10
135 x 10
155 x 8
175 x 6

Front Raise
40 x 10
40 x 9
45 x 8
45 x 7

Face Pulls
130 x 10
140 x 10
150 x 10
150 x 10


Shrugs
270 x 12
270 x 10
270 x 12


Close Grip Bench
135 x 10
155 x 10
155 x 10
155 x 10

Cable Pushdown
70 x 15
80 x 10
90 x 10
100 x 8
100 x 8



Decent Day

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Woodrow's LOG! - woodrow1 - 11-15-2011

Back and Calfs

deads
135 x 10 warmup
285 x 10
305 x 8
325 x 7
345 x 6
365 x 5

Bent Over DB Rows
110 x 10
115 x 10
120 x 10
125 x 10

Wide Grip Pulldowns
140 x 10
150 x 7
150 x 7
150 x 7



Seated Calf Raises 180lbs
4 sets of 25

Standing Raises (different positions)
4 sets of 20

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Woodrow's LOG! - woodrow1 - 11-16-2011

chest and Bi


Chest Press BB
185 x 10
205 x 10
225 x 8
245 x 6

Incline BB
135 x 10
155 x 10
175 x 8
195 x 6

Chest fly
100 x 10
120 x 10
100 x 10
100 x 10



Spider Curls
70 x 12
80 x 10
80 x 8
80 x 8

Overhead Cable Curls
50 x 10
50 x 10
60 x 10
60 x 10



Good day

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Woodrow's LOG! - woodrow1 - 11-17-2011

Shoulders Traps and Tris

Feel like hell.....

Shoudler Press
115 x 10
135 x 10
155 x 8
175 x 6

Upright Row
135 x 10
135 x 10
135 x 10
135 x 10

Face Pulls
130 x 10
140x 10
150 x 10
150 x 10



Shrugs
270 x 10
270 x 10
270 x 10


Tri extension....
70 x 10
70 x 8
70 x 8
70 x 8

Pushdowns
80 x 10
90 x 8
90 x 8
80 x 10




Good day

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Woodrow's LOG! - woodrow1 - 11-19-2011

Legs!



Squats
135 x 10 (warmup)
275 x 9
295 x 8
315 x 7
335 x 6
335 x 6

Front Squats
185 x 10
205 x 8
225 x 7
245 x 6

Kneeling Leg Curls
75 x 10
80 x 10
90 x 8



Good day

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Woodrow's LOG! - woodrow1 - 11-26-2011

Busy week.

Worked 50hrs....did thanksgiving... got ALL my Xmas shopping done for my kids and my wife......went and got fitted for a tux....going to a wedding this tomorrow.........still worked out this week.....MISSED LEGS NOOOOOOOO!



Don't have shit tons of time to update which sucks....so im going to pick up on this next week...

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Woodrow's LOG! - woodrow1 - 11-29-2011

Back.


Deadlifts
225 x 10
295 x 8
315 x 7
335 x 6

Bent Over BB Rows
185 x 8
185 x 8
185 x 8
205 x 6

Close Grip Pulldowns
130 x 9
140 x 9
150 x 8
160 x 7


Good day...

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Woodrow's LOG! - woodrow1 - 12-01-2011

Chest and Bi


BB Press
185 x 10
205 x 10
225 x 10
245 x 7 (need to increase the lower numbers)

DB Incline
75 x 10
85 x 8
85 x 8
85 x 7

Chest Fly
100 x 10
100 x 10
100 x 10
120 x 8



Spider Curls
70 x 12
80 x 10
80 x 8
80 x 8

Alternating Bi Curl
42.5 x 8
42.5 x 7
45 x 6
42.5 x 7

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