Training Log Archive: LittleMonkey

shoulders, strength, with JMR

dumbbell shoulder press
1 x 10 35 lbs each arm
1 x 6 60 lbs each arm
1 x 5 65 lbs each arm
fail lift 70 lbs
1 x 3 65 lbs each arm

lateral raise
2 x 5 25 lbs each arm
2 x 3 30 lbs each arm

forward raise
2 x 6 25 lbs each arm
1 x 3 30 lbs each arm

chest and biceps, strength, without Giovanni

35 decline situps

incline bench press
2 x 4 145 lbs
1 x 2 155 lbs

bar bicep curls
1 x 6 75 lbs
1 x 5 85 lbs
1 x 3 95 lbs
1 x 1 105 lbs

bench press
1 x 5 145 lbs
1 x 3 155 lbs
2 x 1 165 lbs

seated dumbbell bicep curls
1 x 6 30 lbs each arm
2 x 4 35 lbs each arm

incline dumbbell chest fly
1 x 6 40 lbs each arm
1 x 5 45 lbs each arm
1 x 4 50 lbs each arm

felt very tired today

back and triceps, strength, without Giovanni (with Savas etc.)

pull ups
1 x 6
1 x 5 +20 lbs
1 x 4 +25 lbs
1 x 2 +30 lbs

cable tricep extension
1 x 6 15 lbs each arm
1 x 6 25 lbs each arm
2 x 6 30 lbs each arm

lat pull
1 x 6 70 lbs
1 x 6 155 lbs
1 x 4 165 lbs
2 x 2 170 lbs

supine barbell tricep extension
1 x 6 45 lbs
1 x 6 75 lbs
1 x 4 85 lbs
1 x 3 90 lbs

low row machine
1 x 6 100 lbs
1 x 3 160 lbs
1 x 3 150 lbs
1 x 3 150 lbs

great game, i scored a lot

shoulders, strength, with Giovanni

dumbbell lateral raise
1 x 6 25 lbs each arm
1 x 2 35 lbs each arm (failed)
2 x 3 30 lbs each arm

dumbbell shoulder press
1 x 6 35 lbs each arm
1 x 5 60 lbs each arm
1 x 3 65 lbs each arm
1 x 2 70 lbs each arm (failed)

dumbbell seated lean over forward raise
1 x 6 25 lbs each arm
1 x 5 30 lbs each arm
1 x 4 35 lbs each arm

back and triceps, strength, with Giovanni

pullups
1 x 6
2 x 4 +20 lbs
1 x 2 +25 lbs

rope cable downward tricep extension
1 x 6 40 lbs
2 x 4 55 lbs
1 x 3 60 lbs

lat pull
1 x 10 85 lbs
1 x 6 145 lbs
1 x 4 160 lbs
1 x 3 165 lbs

barbell supine tricep press
1 x 6 60 lbs
1 x 6 75 lbs
1 x 4 85 lbs
1 x 2 95 lbs

low row machine
1 x 6 100 lbs
1 x 6 140 lbs
1 x 4 160 lbs
1 x 2 180 lbs

C • Are you running this? 1

back and biceps, mass, with Giovanni

30 decline situps

pull-ups
2 x 8
1 x 5 +15 lbs
1 x 3 +20 lbs

lat pull
1 x 8 70 lbs
1 x 8 115 lbs
1 x 8 125 lbs
1 x 8 135 lbs
1 x 5 145 lbs

back fly machine
1 x 8 50 lbs
1 x 8 70 lbs
2 x 6 80 lbs

dumbbell 'outboard' pulls
1 x 8 45 lbs each arm
1 x 8 50 lbs each arm
1 x 8 55 lbs each arm

bicep pullups (close hands)
3 x 6

supersets of bar bicep curls then barbell bicep curls then bar bicep curls
1 x 8 75 lbs bar bicep curls then 1 x 8 40 lbs barbell curls then 1 x 8 65 lbs bar bicep curls (couldn't really do)
1 x 8 75 lbs bar bicep curls then 1 x 8 40 lbs barbell curls then 1 x 8 55 lbs bar bicep curls (couldn't really do)

Blue at Tilden. I sucked today. It was also a long, hard, physical course with really steep slopes and lots of fight. But I just got discouraged after fighting through a ton of brush on the way to 8 only to have to turn around and take a different route. Tough day. Also, it was much longer than written because of all the fight which meant you had to take very roundabout routes.

It was a fun course and a beautiful park and beautiful day. I just sucked.

C • A beast 1

shoulders, mass, by myself

30 decline situps

dumbbell lateral raise
3 x 8 25 lbs each arm

dumbbell shoulder press
2 x 8 45 lbs each arm
1 x 7 50 lbs each arm
1 x 7 45 lbs each arm

dumbbell forward raise
2 x 8 20 lbs each arm
1 x 7 25 lbs each arm

dumbbell lean forward, backward raise
3 x 8 20 lbs each arm

cable shoulder raise
1 x 7 15 lbs each arm
2 x 8 10 lbs each arm