dub
Junior Member
Posts: 96 
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Post by dub on Nov 17, 2016 6:41:23 GMT -5
11/15/16 Tuesday
Squat
355X6
380X1
Ab wheel
70X15
Plank
1 set - 45 for 30 sec, 90 for 30 sec, 135 for 30 sec
I kept things short due to an extremely laborious work day
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dub
Junior Member
Posts: 96
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Post by dub on Nov 17, 2016 8:42:44 GMT -5
11/17/18 Thursday
Bench
250-2X6
Reverse bench
250-2X4
Dips on gymnast rings
2X7
Alternating overhead dumbbell press
60'sX3
Lots of weakness in the left arm like it used to be. A steady dose of the next exercise should fix that
One arm dumbbell french press
30-2X12 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Nov 20, 2016 15:41:17 GMT -5
11-20-16 Sunday
Squat
385X3
395X3
405X3
One leg squat with dumbbells
60'sX6 each leg
70'sX6 each leg
Leg hip raise
20X15
Plank
140X1 min
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dub
Junior Member
Posts: 96
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Post by dub on Nov 21, 2016 23:34:46 GMT -5
11-21-16 Monday
Bench
285-2X3
Close grip bench
255X3
260X3
Dips
110X6
135X3
One arm dumbbell french press
30-2X12 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Nov 24, 2016 10:06:29 GMT -5
11/23/16 Wednesday
Sumo deadlift
455X1
500X0 very surprised
405X8
Stiff legged deadlift with bar touching feet
315-2X5
Pullups
10
6
Glute ham raise arms at chest
8
6
AB rollout
25X3, 50X3, 75X3, 100X3 one set
15X3, 30X3, 45X3, 60X3, 75X3, 90X3 one set
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dub
Junior Member
Posts: 96
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Post by dub on Nov 26, 2016 13:43:30 GMT -5
11-26-16 Saturday
Squat
405X1
Front squat
185X5
205X5
225X5
Machine one leg curl
80-2X6 each leg
Incline push sit-up
80-2X10
Machine leg hip raise
100-2X15
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dub
Junior Member
Posts: 96
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Post by dub on Nov 28, 2016 8:58:28 GMT -5
11/28/16 Monday
Bench
290X3
250X5
250X7
Dips
135X6
135X4
Alternating overhead dumbbell press
60's-2X5 each arm
Alternating Standing dumbbell curls
60's-2X5 each arm
One arm dumbbell french press
30-2X15 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Nov 30, 2016 9:06:37 GMT -5
11-30-16 Wednesday
Squat
465X1
Paused squats
375X3
385X3
Ab wheel
90X15
Plank
135X90 sec
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dub
Junior Member
Posts: 96
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Post by dub on Dec 2, 2016 19:33:02 GMT -5
12-2-16 Friday
Deadlift
515X1
425X6
Deadlift standing on 100#plate
425X5
Deadlift lockout hold
605-2X20 sec
Reverse hyper
50-2X12
Glute ham
2X6
Ab wheel
110X8
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Post by osu122975 on Dec 3, 2016 4:13:18 GMT -5
What's your bw looking like these days?
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dub
Junior Member
Posts: 96
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Post by dub on Dec 5, 2016 18:25:07 GMT -5
As high as its ever been, 200#. Still haven't done anything about a diet in the past couple of years. I was thinking about starting to shed weight once I had a training total in the upper 1300's which should be soon.
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dub
Junior Member
Posts: 96
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Post by dub on Dec 5, 2016 18:28:29 GMT -5
12-5-16 Monday
Bench
295X3
255X5
255X8
Dips
145X6
145X4
Kennelley presses
40's-2X10
Bottom's up kettlebell press
44X5 each arm
53X3 each arm
53X4 each arm
One arm dumbbell french press
40-2X10 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Dec 6, 2016 10:26:19 GMT -5
12-6-16 Tuesday
Front squat
225X5
230X5
235X5
Glute ham raise
3X8
Push situp
75-2X6
Plank
150-75 sec
Having to do the push situp on a glute ham machine which is way tougher. Their glute ham machine starting height is way too high for the glute ham raises I prefer to do also.
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dub
Junior Member
Posts: 96
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Post by dub on Dec 9, 2016 19:45:07 GMT -5
12-9-16 Friday
Squat with knee wraps
455X3
480X3
500X2
Glute ham raise
2X8
Ab wheel
105X15
Hanging leg hip raise
20X10
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dub
Junior Member
Posts: 96
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Post by dub on Dec 12, 2016 9:51:35 GMT -5
12-12-16 Monday
Bench
300X3
260X5
260X7
Dumbbell incline press on bosu ball
80's-2X10
Standing alternating dumbbell curls
60's-2X6 each arm
Double bottom's up kettlebell press
44X4 each arm
One arm dumbbell french press
30-2X20 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Dec 14, 2016 11:46:26 GMT -5
12-14-16 Wednesday
Deadlift
435X5
455X5
475X5
Stiff legged deadlift with bar at feet
375-2X5
Reverse hyper
100-2X10
Push situp
75-2X6
Hanging leg hip raise
25-2X6
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dub
Junior Member
Posts: 96
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Post by dub on Dec 17, 2016 12:13:49 GMT -5
12-17-16 Saturday
Front squat
240X5
245X5
250X5
Dumbbell leg curl
80-2X10
Glute ham raise
2X8
Hanging leg hip raise
2X20
Plank
155-90 sec
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dub
Junior Member
Posts: 96
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Post by dub on Dec 20, 2016 9:54:37 GMT -5
12-19-16 Monday
Bench
305X3
265X5
265X5
Dips
145-3X6
Standing dumbbell curls
80's-2X7 each arm
Kennelley presses
40's-2X12
One arm dumbbell french press
40-2X12 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Dec 20, 2016 9:58:37 GMT -5
12-20-16 Tuesday
Squat
410X5
420X5
430X5
Glute ham raise
3X10
Ab wheel
100X12
110X8
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Post by dbunch on Dec 20, 2016 16:09:44 GMT -5
Holy moly! you did 2080 Ab Wheels!
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dub
Junior Member
Posts: 96
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Post by dub on Dec 20, 2016 16:15:08 GMT -5
100 pounds on my back for one set of 12 then 110 for a set of 8
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dub
Junior Member
Posts: 96
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Post by dub on Dec 23, 2016 10:49:17 GMT -5
12/23/16 Friday
Deadlift
480X4
Tried 490X4 but felt the weight move to my left side only so I stopped. I was planning to switch to hook grip to be more even so I guess I'll do that now. I was expecting to be very far along after the last deadlift workout but I still have some hesitation due to form so I'm going to start over a bit and build up again.
Hook grip deadlift
375X3
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dub
Junior Member
Posts: 96
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Post by dub on Dec 28, 2016 9:50:51 GMT -5
12-27-16 Tuesday
Bench
310X3
270X5
270X6
Dips
155-2X5
Dumbbell alternating curls against wall
50's-2X8
One arm dumbbell french press
30-2X20 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Dec 28, 2016 10:01:13 GMT -5
12-28-16 Wednesday
Front squat
255X5
205X10
205X10
Glute ham raise
2X12
Ab wheel
100X10
Hanging lep hip raise
20
Plank
165X90 sec.
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dub
Junior Member
Posts: 96
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Post by dub on Jan 2, 2017 14:22:22 GMT -5
12-31-16 Saturday
Squat
455X3
465X1
465X1
The 455X3 was easy. The first 465 felt off so I stopped. The 2nd 465 was supposed to be for 3 but I missed rep 2. Not sure what was wrong here. I was planning for 500 next week but I guess I'll back off for now since it's not a sure thing.
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