Training Log Archive: LittleMonkey

shoulders for strength with Giovanni

warmup shrugs 60 lbs each arm
dumbbell lateral raise:
1 x 7 20 lbs each arm
3 x 5 25 lbs each arm
dumbbell shoulder press:
1 x 8 40 lbs each arm
1 x 6 45 lbs each arm
2 x 5 50 lbs each arm
decline dumbbell shoulder press:
1 x 7 15 lbs each arm
1 x 7 20 lbs each arm
1 x 5 25 lbs each arm
backwards facing decline lateral raise:
3 x 5 20 lbs each arm

strength with Giovanni, chest and biceps. significant improvement this week.

incline chest press:
1 x 5 90 lbs + bar
1 x 3 100 lbs + bar
1 x 1 110 lbs + bar
bar bicep curl:
1 x 10 bar
1 x 3 40 lbs + bar
1 x 6 30 lbs + bar
1 x 4 40 lbs + bar
chest press:
1 x 5 90 lbs + bar
1 x 4 100 lbs + bar
1 x 2 110 lbs + bar
1 x 1 115 lbs + bar
dumbbell bicep curl:
1 x 6 25 lbs each arm
1 x 5 30 lbs each arm
1 x 4 35 lbs each arm
dumbbell fly:
1 x 6 35 lbs each arm
1 x 4 45 lbs each arm
1 x 3 50 lbs each arm
seated table barbell bicep curl
1 x 10 40 lbs
1 x 6 55 lbs
1 x 5 70 lbs
2 x 3 75 lbs

back and biceps, mass, with Giovanni, then shoulders by myself

lat pull:
max reps ~4 on each weight, declining weights by 15 lbs starting at 160 lbs to 40 lbs, no stopping, one set
back fly machine:
1 x 10 40 lbs
1 x 8 60 lbs
3 x 8 55 lbs
back cross cable pull:
1 x 10 5 lbs each arm
3 x 10 10 lbs each arm
low row spread hands
1 x 10 70 lbs
2 x 8 85 lbs
1 x 8 100 lbs
biceps leaning on wall, barbell and dumbbell done immediately with no rest
1 x 8 barbell 35 lbs then 1 x 8 dumbbells 25 lbs each arm
2 x 8 barbell 40 lbs then 2 x 8 dumbbells 20 lbs each arm
seated leaning forward, sideways bicep curl:
1 x 8 15 lbs each arm
2 x 8 20 lbs each arm

dumbbell shoulder press and bring elbows together in front:
1 x 8 30 lbs each arm
2 x 8 25 lbs each arm
behind the back cable lat pull
3 x 8 10 lbs each arm

with Giovanni, today mass, chest and triceps

bench press
3 x 10 70 lbs + bar
1 x 8 70 lbs + bar
1 x 7 70 lbs + bar
1 x 8 60 lbs + bar
2 x 7 60 lbs + bar
2 x 8 50 lbs + bar
fly machine
2 x 10 50 lbs
1 x 10 65 lbs
2 x 10 75 lbs
cross cable lower chest press
3 x 10 10 lbs each arm
cable triceps down and forwards 10 reps each
3 x 10 10 lbs down, 5 lbs forwards each arm
assisted tricep dips
3 x 8 -100 lbs

exhausted by the end

with Giovanni, today back and triceps

pullups - felt very weak today
tricep extension with lat pull bar
1 x 8 57.5 lbs
1 x 6 60 lbs
1 x 6 65 lbs
lat pull
3 x 6 115 lbs
prone barbell tricep extension
1 x 10 35 lbs
3 x 5 45 lbs
standing cable lat pull (straight arm)
1 x 10 sideways 5 lbs
1 x 10 sideways 7.5 lbs
1 x 10 sideways 10 lbs
1 x 10 forward 5 lbs
1 x 10 forward 7.5 lbs
1 x 10 forward 10 lbs
attempted prone dumbbell tricep extension but triceps way too weak today

C • no wonder 2

chest and biceps with Giovanni - this week strength

incline chest press:
1 x 6 65 lbs + bar
1 x 5 80 lbs + bar
1 x 4 85 lbs + bar
bar bicep curl:
3 x 7 20 lbs + bar
chest press:
1 x 6 80 lbs + bar
1 x 4 90 lbs + bar
1 x 2 100 lbs + bar
1 x 4 90 lbs + bar
dumbbell bicep curl:
1 x 6 30 lbs each arm
2 x 4 35 lbs each arm
dumbbell fly:
1 x 6 30 lbs each arm
1 x 5 35 lbs each arm
1 x 4 40 lbs each arm
supported dumbbell bicep curl:
1 x 8 35 lbs each arm
1 x 8 40 lbs each arm

can't push as hard without Giovanni. today shoulders and triceps

dumbbell shoulder press
1 x 10 35 lbs each arm
2 x 8 40 lbs each arm
1 x 5 40 lbs each arm
dumbbell lateral raise
3 x 8 20 lbs each arm
dumbbell forward raise
1 x 6 20 lbs each arm
2 x 10 15 lbs each arm
tricep extension w/ lat pull bar
1 x 8 55 lbs
1 x 8 60 lbs
1 x 8 65 lbs
prone dumbbell tricep extension
3 x 8 15 lbs each arm

great game, scored 7 goals

couldn't do quite as well without Giovanni but followed his plan, today back and biceps

pull-ups:
3 x 6
pull up and hold 10 sec
lat pull:
1 x 10 70 lbs
1 x 6 120 lbs
2 x 8 115 lbs
low row:
3 x 8 100 lbs
dumbbell bicep curl:
1 x 4 25 lbs each arm
1 x 4 20 lbs each arm
2 x 8 20 lbs each arm
bar bicep curl:
3 x 8 45 lbs

chest with Giovanni

incline bench press:
1 x 8 70 lbs + bar
2 x 6 70 lbs + bar
bench press:
2 x 6 70 lbs + bar
2 x 6 60 lbs + bar
incline dumbbell fly:
2 x 5 25 lbs each arm
1 x 6 20 lbs each arm
dumbbell fly:
3 x 6 20 lbs each arm

negative weights with Giovanni

lat pull:
1 x 10 70 lbs
3 x 4 145 lbs
bench press:
1 x 4 70 lbs + bar
3 x 4 90 lbs + bar
shoulder press with bar:
1 x 4 40 lbs + bar
2 x 4 60 lbs + bar
supported dumbbell bicep curl:
2 x 4 30 lbs each arm
1 x 4 35 lbs each arm

now I really ache

with Giovanni, today shoulders

shrugs to warmup 45 lbs each arm
dumbbell lateral raise:
4 x 7 20 lbs each arm
dumbbell shoulder press:
2 x 8 35 lbs each arm
2 x 6 40 lbs each arm
dumbbell incline lateral raise:
3 x 7 15 lbs each arm
dumbbell forward raise (palm up):
3 x 6 15 lbs each arm

warmup is over, started real regimen with Giovanni. today: back and triceps

pull-ups:
1 x 8
1 x 6
1 x 5
1 pull up and hold 10 sec, then do 3 pull-ups
tricep extension with lat pull machine:
1 x 10 25 lbs
1 x 8 55 lbs
1 x 5 65 lbs
1 x 4 65 lbs
lat pull:
1 x 10 70 lbs
1 x 5 130 lbs
1 x 6 125 lbs
1 x 5 125 lbs
prone tricep extension with free weight bar:
1 x 10 25 lbs
1 x 2 35 lbs
3 x 6 55 lbs
low row:
1 x 10 55 lbs
1 x 8 85 lbs
1 x 6 100 lbs
1 x 6 110 lbs
prone tricep extension dumbbell
3 x 6 15 lbs each arm

I got to almost exactly half Giovanni's weights on every exercise