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28-Jul-03, 02:31 PM
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#1
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Registered User
Join Date: Oct 2002
Posts: 218
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Murphomat's lifting Log
I have decided to start loging my workouts here.
For Lifting the format is
Exercise: #of sets/goal # of Reps : Weight/# of reps completed with good form on the final set
example. Squat: 2/8: 135/10
anytime I can perform more than the goal reps I plan to increase the weight.
if any one has any thoughts like that is too much, that is not enough, or dude you rock. Please feel free to share them at any time.
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Last edited by murphomat; 28-Jul-03 at 02:46 PM.
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28-Jul-03, 02:35 PM
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#2
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Registered User
Join Date: Oct 2002
Posts: 218
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July 20 Legs & Lower Back sunday
Deadlift: 2/8: 175/8
Squat: 2/8: 135/10
Calf Press: 2/12: 270/12
SLDL: 2/8: 145/8
Last edited by murphomat; 28-Jul-03 at 02:45 PM.
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28-Jul-03, 02:39 PM
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#3
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Registered User
Join Date: Oct 2002
Posts: 218
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July 23 Biceps & upper Back Wed
Close grip pull downs: 2/6: 150/6
BB Rows: 2/6: 175/8
db Rows: 2/6: 75/8
EZ-Bar Preacher Curls: 2/6: 50/6
DB Incline Curls: 2/6: 45/5
Standing EZ-Bar Curls: 2/6: 55/8
Last edited by murphomat; 28-Jul-03 at 02:44 PM.
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28-Jul-03, 02:44 PM
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#4
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Registered User
Join Date: Oct 2002
Posts: 218
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July 24 Chest, Tris, & Shoulders Thursday
BB Bench: 2/6: 155/5
Asissted Dips: 2/6: -80/4
Military Press: 2/8: 95/6
EZ-Bar Tri Extension: 2/6: 45/7
1 arm PushDown: 2/8: 0
DB Latt Raises: 2/8: 20/12
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28-Jul-03, 02:47 PM
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#5
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Registered User
Join Date: Oct 2002
Posts: 218
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July 26 Legs & Lower Back saturday
Deadlift: 2/8: 175/8
Squat: 2/8: 155/8
Calf Press: 2/12: 290/10
SLDL: 2/8: 155/8
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30-Jul-03, 06:32 PM
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#6
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Registered User
Join Date: Oct 2002
Posts: 218
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July 30 Biceps & upper Back Wed
Close grip pull downs: 2/6: 160/7
BB Rows: 2/6: 185/6
db Rows: 2/6: 75/6
EZ-Bar Preacher Curls: 2/6: 50/6
db concentrationCurls: 2/6: 25/6
Standing EZ-Bar Curls: 2/6: 60/4
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02-Aug-03, 07:29 PM
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#7
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Registered User
Join Date: Oct 2002
Posts: 218
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August 2 Chest, Tris, & Shoulders Saturday
BB Bench: 2/6: 155/5
Asissted Dips: 2/6: -80/5
Military Press: 2/8: 95/6
EZ-Bar Tri Extension: 2/6: 50/4
db Flyes: 2/10: 22.5/10
DB Latt Raises: 2/8: 22/10
Cbl pressdown: 2/8: 65/8
db press: 2/8: 45/8
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04-Aug-03, 03:55 PM
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#8
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Registered User
Join Date: Oct 2002
Posts: 218
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Aug 4 Legs & Lower Back Monday
Deadlift: 2/8: 185/7
Squat: 2/8: 185/8
SLDL: 2/8: 145/8
Calf Press: 2/12: 290/12
1-leg-press 2/12: 200/12
I changed my SLDL's so now I am using the smith machine because I am not very flexible in my lower back and I feel like my form is better.
Man this workout kicked my a$$. I feel dead and I love it 
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27-Aug-03, 04:36 PM
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#9
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Registered User
Join Date: Oct 2002
Posts: 218
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WOW did I get weak on my 3 week vacation. Oh Well back to work.
feel free to let me have it for slackin off, I know I deserve it
August 27 Chest, Tris, & Shoulders Saturday
BB Bench: 2/8: 145/6
Military Press: 2/8: 85/7
db bench press: 2/8: 45/8
EZ-Bar Tri Extension: 2/6: 40/6
DB Latt Raises: 2/8: 25/8
Cbl pressdown: 2/8: 96/12
Asissted Dips: 2/6: -100/4
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30-Aug-03, 07:34 PM
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#10
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Registered User
Join Date: Oct 2002
Posts: 218
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Aug 29 Legs & Lower Back Friday
Deadlift: 2/8: 175/6
Squat: 2/8: 155/8
SLDL: 2/8: 145/8
Calf Press: 2/12: 180/12
1-leg-press 2/12: 90/8
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15-Sep-03, 07:01 PM
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#11
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Registered User
Join Date: Oct 2002
Posts: 218
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Sept 3 Chest, Tris, & Shoulders wednesday
BB Bench: 2/8: 135/8
Military Press: 2/8: 95/4
db bench press: 2/8: 50/7
EZ-Bar Tri Extension: 2/6: 40/8
DB Latt Raises: 2/8: 0
Cbl pressdown: 2/8: 120/6
Asissted Dips: 2/6: 0
Last edited by murphomat; 15-Sep-03 at 07:11 PM.
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15-Sep-03, 07:04 PM
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#12
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Registered User
Join Date: Oct 2002
Posts: 218
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September 5 Biceps & upper Back fri
cbl-rows: 2/6: 135/5
t-bar Rows: 2/6: 115/6
db Rows: 2/6: 70/6
EZ-Bar Preacher Curls: 2/6: 50/3
db concentrationCurls: 2/6: 30/5
Standing EZ-Bar Curls: 2/6: 50/6
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15-Sep-03, 07:07 PM
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#13
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Registered User
Join Date: Oct 2002
Posts: 218
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September 13 cardio and abs saturday
HIIT- 14 min @ 70-85% MHR
crunches 2/15- 0/15
side lifts 2/12- 0/6
leg lifts 2/15 - 0/5
Last edited by murphomat; 15-Sep-03 at 07:10 PM.
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15-Sep-03, 07:10 PM
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#14
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Registered User
Join Date: Oct 2002
Posts: 218
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September 14 cardio sunday
HIIT- 12 min @ 70-85 % MHR
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15-Sep-03, 07:13 PM
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#15
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Registered User
Join Date: Oct 2002
Posts: 218
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September 15 Biceps & upper Back mon
cbl-rows: 2/6: 132/7
t-bar Rows: 2/6: 125/5
db Rows: 2/6: 80/4
EZ-Bar Preacher Curls: 2/6: 30H/7
db concentrationCurls: 2/6: standin 40/4
Standing EZ-Bar Curls: 2/6: 50/5
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Tags
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bar curl, bar curls, bar rows, bench press, calf press, grip pull, incline curl, incline curls, leg lift, leg lifts, military press, preacher curl, smith machine, standing ez, tri ext  |
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