Training Log Archive: LittleMonkey

shoulders, strength, with Jason

shrugs for warmup 60 lbs each arm
dumbbell lateral raise:
3 x 5 25 lbs each arm
dumbbell shoulder press:
1 x 5 40 lbs each arm
1 x 5 45 lbs each arm
1 x 5 50 lbs each arm
1 x 4 55 lbs each arm
dumbbell forward raise:
2 x 5 20 lbs each arm
1 x 5 25 lbs each arm
cable behind back lateral raise:
2 x 5 12.5 lbs each arm
1 x 4 15 lbs each arm

back and triceps, strength, with Jason

3 x 5 pullups
supine barbell tricep extension:
1 x 5 45 lbs
1 x 5 55 lbs
1 x 5 60 lbs
1 x 4 70 lbs
lat pull:
1 x 10 70 lbs
1 x 5 140 lbs
1 x 4 150 lbs
1 x 3 155 lbs
downward one-arm cable tricep extension:
3 x 4 20 lbs each arm
low row:
1 x 5 120 lbs
2 x 4 140 lbs
supine dumbbell tricep extension:
1 x 5 15 lbs each arm
2 x 3 20 lbs each arm

chest and biceps, strength, with Jason
tried to follow Giovanni's routine, did okay

incline bench press:
1 x 4 90 lbs + bar
2 x 4 100 lbs + bar
bicep curl with bar:
2 x 5 40 lbs + bar
1 x 5 30 lbs + bar
bench press:
1 x 5 90 lbs + bar
3 x 3 100 lbs + bar
dumbbell bicep curls:
3 x 5 30 lbs each arm
incline dumbbell fly:
1 x 5 35 lbs each arm
2 x 5 40 lbs each arm
seated table barbell bicep curl:
1 x 6 60 lbs
1 x 6 65 lbs
1 x 5 70 lbs

IM D2 Quaterfinals Win

shoulders and triceps, mass, with Giovanni

dumbbell lateral raise:
3 x 9 20 lbs each arm
dumbbell shoulder press then bring weights together in front:
1 x 8 25 lbs each arm
1 x 8 30 lbs each arm
1 x 8 35 lbs each arm
cable shoulder shrug:
2 x 8 75 lbs each arm
cable lateral raise in back and then in front:
1 x 8 12.5 lbs back 1 x 8 7.5 lbs front (each arm)
1 x 8 7.5 lbs back 1 x 8 7.5 lbs front (each arm)
cable tricep extension down followed by extension forward:
1 x 8 17.5 lbs down 1 x 4 12.5 lbs forward
1 x 8 20 lbs down 1 x 6 10 lbs forward
dips:
1 x 9 counterweight 70 lbs
1 x 10 counterweight 25 lbs

back and biceps, mass, with Giovanni

pullups:
1 x 7
1 x 8
1 x 5
pullup and hold 10 sec, then 3 reps, then hold 3 sec (with weight)
one arm on low row machine:
1 x 11 55 lbs each arm
2 x 10 70 lbs each arm
back fly machine:
3 x 10 70 lbs
standing bicep curls followed immediately by seated desk bicep curls with barbell:
3 x 8 standing then 3 x 7 seated 55 lbs
seated desk dumbbell bicep curls:
3 x 8 30 lbs each arm

D2 IM playoffs.
a win and a TD catch

chest for mass with Giovanni

incline chest press followed immediately by incline dumbbell fly:
3 sets of
6 press 80 lbs + bar then 6 fly 35 lbs each arm

chest press followed immediately by dumbbell fly:
1 x 6 90 lbs + bar then 1 x 6 35 lbs each arm
1 x 4 90 lbs + bar then 1 x 4 30 lbs each arm
1 x 4 80 lbs + bar then 1 x 4 30 lbs each arm

pec fly machine:
1 x 6 85 lbs
1 x 7 75 lbs
1 x 8 70 lbs

back and triceps, strength, with Giovanni

3 x 5 pull-ups
cable tricep pull downs:
1 x 8 12.5 lbs
1 x 6 17.5 lbs
1 x 3 22.5 lbs
wide grip lat pull:
1 x 7 130 lbs
1 x 6 140 lbs
2 x 3 160 lbs
supine barbell tricep extension:
1 x 8 40 lbs
3 x 4 55 lbs
low row:
1 x 8 70 lbs
1 x 7 100 lbs
1 x 6 120 lbs
1 x 4 140 lbs
supine dumbbell tricep extension:
1 x 6 15 lbs each arm
2 x 2 20 lbs each arm