Woodrow's LOG!
 

Going to keep a log over.

Starting today

back....didnt do deadlifts. I think i did something to my tailbone the last time i did them and it has been hurting since....


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


Seated Row
115 x 12
140 x 10
125 x 10
125 x 10

Lever Pulldown Close Grip
180 x 10
200 x 10
220 x 9
220 x 8




Cut it short...

Chest and Bis


DB Press
90 x 10
95 x 10
105 x 7
105 x 7

Incline BB Press
135 x 10
155 x 9
175 x 7
155 x 5

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


Alt Bi Curl
40 x 10
42.5 x 8
45 x 7
45 x 7

Hammers
50 x 8
50 x 8
50 x 8
50 x 8

Way to go bro do you have plans of competing?

Im going to do a nasty bulker soon....hopefully.

I might compete...i think it would be fun :)


Sorry, ive been out having fun with the wife.....havent been on much in the past couple days :)

Shoulders, traps and Tris

This was last week on thursday....


Shoulder Press
115 x 10
135 x 10
155 x 7
175 x 6

Upright Rows
135 x 10
135 x 10
135 x 10
135 x 10

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


Shrugs
270 x 10
270 x 10
320 x 10


Tri Pulldowns
80 x 10
90 x 10
100 x 8

Laying Tri Extension
80 x 10
80 x 10
80 x 10

Close Grip Press BB
155 x 10
155 x 10
155 x 10



Good workout last thursday!

I skipped legs last friday.... I know..... FIRST day i have skipped in over 2 years!!!


Wife was wanting to hang out and my tailbone was hurting...

Back and Calfs


Skipped deads due to tailbone hurting....


Wide Grip Pulldowns
140 x 10
150 x 10
160 x 8
170 x 6

Seated Rows
125 x 10
135 x 10
145 x 10
155 x 10

Lever Close Grip Pulldowns
200 x 10
220 x 10
230 x 8
230 x 8



Calf Machine
210 x 25
230 x 20
250 x 15
230 x 20

Seated Calf Raises 135lbs
3 sets of 20

next cycle is 750 test with 500 npp and some dbol most likely.

chest and Bis


BB press
185 x 10
225 x 10
245 x 8
265 x 7

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

Chest Press Mach
180 x 10
200 x 10
220 x 10
240 x 8

Need to increase some weight


Alt Bi Curl
42.5 x 10
45 x 8
47.5 x 7
47.5 x 7

Overhead Bi Curl Cables
40 x 10
50 x 10
50 x 8
50 x 8

Shoulders, traps, tris


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

Upright Row
135 x 10 (4 sets)

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


Shrugs
270 x 10
320 x 10
320 x 10


Close grip Bench
155 x 10
155 x 10
175 x 8
175 x 8

Cable Pushdowns
80 x 12
90 x 10
100 x 10
100 x 10
80 x 10

Legs


Squat racks were taken and i was in a rush to get home to the family...so i switched it up to leg press and hack squat machine


Leg Press
540 x 15
630 x 12
720 x 10
810 x 9
810 x 8

Hack Squat Machine
450 x 10
540 x 10
540 x 10
540 x 10

Kneeling Leg Curl
75 x 10
75 x 10
85 x 10

Back

Last week of going easy. Tailbone feels a lot better.


Wide grip pulldowns
140 x 10
150 x 10
160 x 8
170 x 7

Close Grip Lever Pulldown
200 x 10
220 x 9
240 x 8
240 x 8

Seated Rows (one arm)
115 x 10
125 x 10
135 x 10
145 x 10



Good quick workout....next week i go back to deads.

not yet i was gonna wait until probably december.

Chest and Bis

BB Press
205 x 10
225 x 10
245 x 7
245 x 7

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

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


Alt Bi Curl
42.5 x 10
45 x 8
47.5 x 7
50 x 7

Overhead Cable Curls (love these)
40 x 10
50 x 10
50 x 8
50 x 8

Shoulders, Traps and Tris


DB Shoulder Press (havent one these in ages)
65 x 10
70 x 8
75 x 7
75 x 7

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
320 x 10
320 x 10


Warmup rope pushdown
70 x 20

CloseGrip BB
155 x 10
155 x 10
155 x 10

Laying Tri Ext
80 x 8
80 x 8
80 x 8

Cable Pushdown
80 x 12
90 x 10
100 x 10

Legs


Squats
225 x 10
295 x 10
315 x 8
335 x 7

Front Squats
205 x 10
225 x 8
245 x 7

Leg Press
630 x 10
720 x 10
810 x 8

Kneeling Leg Curl
75 x 10
75 x 10
85 x 10


Calf Machine thingy
190 x 20
210 x 20
210 x 20

Seated Calf Raises
135 x 20
135 x 20
135 x 20

Standing Calf Raises
2 sets of 25

Back



Deadlifts (tailbone no longer hurts)
135 x 10 to warm up
225 x 10
295 x 10
315 x 8
335 x 7


Seated Rows
115 x 10
125 x 10
135 x 10
145 x 10

Glose Grip Pulldowns
140 x 9
140 x 8
140 x 8
140 x 8




Thats all for today

Chest and Bis


BB Press
205 x 10
225 x 10
245 x 8
265 x 5

Incline BB Press
135 x 10
155 x 9
175 x 8
195 x 6

Chest Fly
100 x 10
120 x 10
120 x 10
140 x 7


Alternating Bi Curl...standing
45 x 8
45 x 8
47.5 x 7
47.5 x 7

Overhead Cable Curls(tight squeezes on all these)
50 x 10
60 x 10
60 x 10
60 x 10

Legs

Squats
225 x 10
295 x 8
315 x 7
335 x 6
335 x 6 (went low on reps...feel like poop today)

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

Laying Leg Curls
150 x 8
125 x 10
125 x 9


Seated Calf Raises 135lbs
3 sets of 20

Standing Calf Raises (different positions)
3 sets of 25

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...

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 :)

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

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

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

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

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 :)

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...

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... :)

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

Shoulders and tris


Shoudler Press
135 x 10
155 x 8
175 x 7
195 x (shoulder popped badly when i pushed up....hurt...)
135 x 10

Upright Row
115 x 10
115 x 10
115 x 10
115 x 10

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



Laying tri ext
80 x 10
80 x 10
80 x 10
80 x 10

Rope Pushdowns
70 x 12
80 x 10
80 x 10
80 x 10




felt good. :)

Back


Deadlifts
225 x 10
295 x 8
345 x 5
365 x 4

Bent Over BB Rows
185 x 8
185 x 8
185 x 8
185 x 8

Close Grip Pulldowns
130 x 10
140 x 8
150 x 7
150 x 7


Good day :)

Last weeks leg.....oops i forgot to add it...



Some ass was on the squat rack... and the other one was broke!! grrrr


Smith Squats
180 x 10
270 x 8
290 x 7
310 x 6 ( i don;'t like these...)

Leg Press
540 x 12
630 x 10
720 x 10
720 x 10

Leg Curls..kneeling
70 x 10
80 x 10
85 x 10

Yesterdays chest


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

Incline BB
135 x 10
155 x 8
175 x 6
195 x 5

Chest Fly
100 x 10 (4 times)



Standing Alternating Curls
40 x 10
45 x 7
45 x 7
45 x 7

Overhead Bi Curl
40 x 10
40 x 8
40 x 8
40 x 8

Shoulder and Tri


DB Shoulder Press
60 x 10
70 x 8
70 x 7
70 x 7

Upright Row
115 x 10
115 x 10
115 x 10
115 x 10

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


Tri Pushdowns
70 x 10
80 x 8
80 x 8
80 x 8

Laying Tri Ext
70 x 10
80 x 8
80 x 8
80 x 8

Legs


Squats
135 x 10
225 x 10
295 x 8
315 x 7
335 x 6

Leg Press
450 x 10
540 x 10
630 x 10
720 x 10

Leg Extension
210 x 8
230 x 8

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




Nice day....felt nauseated as hell after...