My Training Journal AC

[Anthony C]

4-2-06
Back

Dead lift of block
135x12
185x12
225x8
275x5
300x3
315x2

Pulldowns
130x12
145x8
135x12
130x8

One arm machine rows
50x12
60x8
75x8
50x8

BB Shrugs
225x12x3

Seated DB Curls 40x8x4

Ab work 4 sets pulldowns 150x15x4
Body weight 187

[Anthony C]

4/9/6 Shoulders

Overhead BB Press
95x10
125x10
135x8
140x3
155x3
165x3
150x4
140x5
130x6
120x7
110x8

Lat raises 20x8x3
Abs Rope pulldowns 4 sets of 15 worked up to 170Ibs
Body weight 191

[Anthony C]

Saturday 4-15-6
Legs

Squats

135x10
155x10
205x6
225x6
275x4
315x4
225x12

Leg ex

45x10
55x10
70x8
100x8

Calf raise machine
100x15
115x15
130x15

BB DRAG CURLS
95X10
115X10
125X5

Seated DB Curls
40x8
40x8
25x15 pump city

Ab pulldowns 170 x15x3

[Anthony C]

4-19-6

Back

Deads of block
135x6
185x5
225x5
275x5
315x5 (I think Ill stay here again next week these were pretty tough for me )

Wide Grip pulldowns
85x12
145x8
130x8
130x8
130x8

One arm machine rows

50x8
70x10
80x8

Wide grip pullups
BWX6X3

Seated DB Curls
40x8
35x8
30x8

Abs Pulldowns 170x15x3

A pretty good day today deads were hard so ill stay at the same weight and reps next week ..
Body weight 191

[Anthony C]

4-21-6

Chest work

Incline BB Press
95x12
135x8
155x5
185x5
205x5
225x4 (Grip sliped )

DB Bench
65x8
70x8
75x8

Decline BB Bench
135x12
155x10
185x8

Pushdown
90x15
100x12
110x10

Rolling DB 20X8X3

[Anthony C]

Legs

Squats
135x10
185x5
205x5
245x5
315x5 way easy todazy had at least 4 more
225x15

leg ex
70x12
85x12
100x12

leg curl
70x12
80x12
85x12

Calf raises
130x12x3

Ab pulldowns
170x20x3

Hammer curls
30x10x3

Good workout Im geting stronger in my squats next week Ill try for 315 for 9-10 reps

Bodyweight 191

[Anthony C]

Sunday 4-24-6

Light chest work

CG Bench
135x3x4

Mid grip
145x3

wide grip
155x3

DB Palms facing in bench
40x10
45x10
50x10
55x10
60x10

Lat raises
25x8x3

BB Shrugs
135x15
225x12
245x12
255x12

Pulldowns
130x12
145x10
130x8
115x10dropset
100x10dropset
85x12dropset

[Anthony C]

Tuesday 4-24-6

Im going to start moving my deads to last place on my back days for awhile so I can focus more on my squats .I have found out that its just to hard to do heavy triples on both in the same week .So Ill keep my work sets on squats heavy and for deads Ill just go by feel .After I get my squat up Ill change over and focus on deads ..

Back

Wide grip Pulldowns
100x10
145x12
160x8
145x8
130x10

One arm Machine row
50x8
70x10
85x12

BB Rows
135x15
185x10
205x8
135x15

Deads of High block
135x8
185x8
225x8
275x3

Seated DB Curls
40x8
45x8
35x8

Hammer curls
25x10
30x8
30x8

This was a good workout felt good pumping my back up . AC

[Anthony C]

Chest

Incline BB Bench
95x8
105x5
155x5
185x5
225x6 (nice this was a 2 rep PR
185X10
145X10

Flat DB Press
70x8
75x8
60x8

Decline BB Bench
135x12
155x8
185x8

Pushdowns
100x15
120x10x10
110x10

Rolling DB
25X8X3

Ab Pulldowns 170x15x3

[Anthony C]

Thursday 5/6/6 Chest

BB Incline press
135x8
185x8
205x8
225x8 (2 rep PR )
185x10

DB Bench
65x8
70x8
75x8

Decline BB Bench
135x10
205x8
225x8

Pushdowns
110x15
120x12
130x12x2

Lat raises
30x8x3

All In all a good work out My incline bench went up for a 2 rep max this week So strength continues to go up .. So im very pleased with the routine ..AC

[Anthony C]

5/9/6 Back work

wide grip pulldowns
100x10
145x10
160x10
145x10
130x10

1 arm machine rows
55x8
70x8
100x8
115x8

BB Rows
135x12
185x10
205x10
225x10

WG Pull ups
BWX6X3 (I STINK AT THESE )

Seated DB Curls
40x8
45x8x2
Hammer curls 25x8x3
Rear Delt work
worked up to 60x8 x3

.Not bad at all today ..I might start doing alittle pulling in a week or two ..
Thank you Lord for another good day of lifting ........AC

[Anthony C]

Friday Chest 5/12/6
Flat BB Bench warm up sets
113x10x3
155x6
189x3
231x1

243x3
235x4
226x6
220x6
210x8
205x10
198x8
205x8

DB Incline
60x8
70x8
75x8

Pushdowns
110x15
120x10
130x10
100x15

Hammer curls 20x10,35x8,40x8
Thanks you Lord great workout .....AC

[Anthony C]

BB Squats
135x5
185x5
225x5
275x5
315x5
355x5

Leg ex
70x12
85x12
100x12
115x12

Leg curls
70x12
100x12x2

CG Bench
135x12
185x8
205x8
225x5
235x3
245x3
275x3

Push Downs
110x15
130x15
110x12
100x12

Arnold Press 40x8x3
Rear delt work 50x15x,60x8,50x10,40x8

Thats it for today I might have bit off more than I could chew today but whats new .I feel good though but Im wondering if my bench is going to suffer on thursday . Thank you for the chance to lift Lord praise be to your name ....

[Anthony C]

Back 5/17/06

This was a very weak workout .Basicly Ive been working 12 hr days this week and Im tierd.Anywyas I did a cruise workout with light weight


Pulldowns 4x10x115
One arm rows 55x10x4
BB Rows 135x12x3
seated DB Curls worked up to 40x8
Hammer curls 3 sets
Rear delt work 4 sets 50


Looking forward to the weekend thank you Jesus

[Anthony C]

Index finger on ring
115x5
135x5
155x5
185x3
205x3
225x3

Added 2 Brd
205x3x4 all these felt real good I let them all sink and throw back
215x3
225x3
245x3

1 Brd
135x5
155x5
185x3
235x3

Rope ex
60x20
70x20
80x15
90x15

Pulldown to upper ab area
90x12
110x10
130x10x2

BB Shrugs
225x15x4

Lat raises
20x10x2

DB Curls
35x10x2

[Anthony C]

Index finger on ring

115X3
155X3
205X3
225X3

1BRD
155X3
185X3
225X3
240X3

2BRD
205X3
225X3
245X3
275X3

Pulldowns
4x10x120

Lat raises
14x12x4 (very light rehab stuff )

Pushdowns
4x100x20

Hammer curls
25x10x6

This was a good workout felt great afterwards .Thank you Jesus

[*Narkissos*]

Looking good.

Are you using straps and a belt on your lifts?

[Anthony C]

[QUOTE=Narkissos]Looking good.



No bro I try not to use anything .I feel that if I get used to wearing a belt my lower back will not get as strong as it should and if I wear wraps I wont work my grip as hard as I should .I will use wraps from time to time on pulldowns but for the most part I go with out .If Im pulling heavy for me Ill use a belt but I havent been going to heavy so I havent messed with a belt yet ..

4/4/6
Chest
Warm up sets
113x10x3
155x6x1
189x3x1
231x1x1

Work sets
243x2
235x3
226x4
218x5
210x6
201x7
193x8

Pushdowns 110x12x3
Rolling DB 3x20x3

I was pretty spent so I bailed out on abs .Body weight 187

[Anthony C]

Legs 4-6-6

One leg ex 4 sets 15reps each (warm up )
3sets leg curl 3x15 (warm up sets )

Squats
135x10
185x8
205x8
225x5
275x5
300x3
315x3
225x10x2

Seated DBCurls 45x8
40x8x3

Ab pulldowns 170x15x4

I really need to buy a rack and a butt load of free weights for the garage .Im so tierd of creeps coming up to me in the rack at my gym with there stupid belt on and asking me when are you going to be done I need to use the rack so I can bench .Wow this one guy benches 135 with his little belt around his waist It totaly made me mad to hurry through my routine so he could bench his 135 max with his powerlifting belt .How much longer he kept asking .I got fed up and and just said forget so needles to say not the best workout but it was better than nothing I guess .. Body weight 188..AC

[ShnouzedUp]

lookin good bro

[Anthony C]

4-11-6
Back
Deads off block
135x10x3
185x10
205x8
225x8
275x5
300x3
315x4

Pulldowns 6 sets 145x8

Seates DB Curls 40x8x4 ss
Hammer curls 20Ib x8x3

AB pulldowns 4 sets 170

Body weight 191 .Started my cycle yesterday of Test E

[Anthony C]

4-13-6
chest
Bench warm ups
113x10x3
140x6
185x4
205x3
225x1

work sets
230x3x6
Decline Bench
135x12
155x12
135x12x3

Push downs 120x12x4
Rolling DB 20X8X3
Ab pulldowns 170x15x3

BW 191

[Anthony C]

4-16-6
Shoulders

BB Press seated

125x8
135x6
150x4
165x10 (not sure whats going on here ..Last week I was only able to get off 3 )I did cut alot of work out that I did before I reached the 165 last week so maybe thats it )

Cable lat raises
20x8
30x8
32x8


BB Shrugs
225x15x3

All in all I good day I think Ill keep the volume lower as Iam able to lift more with less volume ..AC

[Anthony C]

4/30/6 SAT LEGS

Dang Im getting stronger .

Squats
135x6
185x5
205x5
315x9 4 rep pr
335x3
225x20 5 rep pr

Leg ex
70x12
100x12
112x12
130x12

Leg curls
70x12
100x16
115x8

DB Curls
40x8
45x8
50x8

Hammer curls
30x8
35x8x2

Ab pulldowns 170x15x3

Great workout today .I think by me not going heavy on deads is really paying off big time .As I have found out for me I cant lift heavy on deads and squats so I ll stick to the squats and see what happens .I think with the back day and working lighter weight on deads I should be able to build enough strength to keep my deadlift numbers going up without overtraining ..AC

[Superballer]

Looking good.

I like all the logs people keep posted gives me good ideas.

[Anthony C]

Sunday 4/30/6

Bench accesorrie work and shoulders

CG Bench
135x12
155x6
185x6
205x6
135x20

Palms facing each other DB press
50x10
55x10
60x10
65x10

Lat raises
20x10
25x8
30x8

BB Shrugs
135x30
225x15
245x15
265x12

Pushdowns
120x15
130x12
120x12
100x10

Rolling DB
My tris where already done before I even started these
25x6
20x6 Stopped there I saw no use in going on my job was completed on all the CG,AND Pushdown stuff ..

Thank you Jesus great workout

[Anthony C]

Back 5/3/6

I let the deads go today and just worked on some accessorie work .Its just been to hard squating and deads in the same week .Next week I should be able to start doing deads again but just need to remeber to stay light if Im going to be going heav.y on squats

Wide grip pulldowns
100x10
145x10
160x9
145x8
130x10
This was alot of pulldowns but I figured it wont hurt being I did not do deads ..

1 arm rows machine rows
55x8
70x10
100x10
70x10

Bentover DB Rows (like bb row but w/DB )
40X10
55X10
60X10

BB Row
135x10
185x10
205x10

Preacher curls ( a litttle beach work today )
40x12
55x12
70x10

Hammer curls
30x8x3

Concentration curls
20x10x3

[Anthony C]

Sunday legs/Bench accsesorie work

Squats
135x10
185x8
245x8
275x8

315x12 (3 rep pr )

235x20 (10Ib pr )

Leg ex
70x15
85x15
100x12

Leg curl
85x12
100x12
110x8

Pushdowns
100x15
110x15
120x12x2

BB seated Press
110x10
135x10
155x8
110x10

Rear delt work
30x10
40x10
50x8x2

Lat raises
30x8x3

Ab pulldowns
170x15x3
Thank you Lord for keeping me strong and healthy I know my life is but dust in your hands and can be blown away at anytime ..Thank you Jesus

[Anthony C]

Squats sat
5/19/06
135x5
185x5
245x5
305x5
340x6
240x20 (Dang these were hard after the the 340 set )5Ib PR

Leg ex
70x12
85x12
100x12

Leg curls
70x12
85x12
70x12

DB Curls
40x8
45x8
50x4

DB Peacher curls
25x10x3

DB Shrugs
75x15x4

Rear delt work
30x12x4

Thank you Lord great workout .

[Anthony C]

Monday bench shirt work 5/22/06

Im going to start messing with an old shirt and Ill be benching twice a week
Im looking for a new shirt the one I have now is just way to lose .Weight was real light just trying to get back into the shirt groove .

bar x0
95x10
135x5
185x5
185x5 added shirt
225x5
245x5

lockouts
135x10
185x8
225x5
275x5
315x4

Pushdowns
100x20x4

Tate press
22.5x10x3

Pulldowns 110x12x4

Lat raises 22.5x8x3

All in all it was light weight but fun just meesing around with the shirt again ..Thank you Jesus ...AC

[Anthony C]

Light squats /Bis /Trap work

Squats
95x5
135x5
185x5
225x5

DB Shrugs
45x15
65x15
80x15
100x15

EZ Bar curls
55x15
85x8
105x8x2

Incline DB Curls
17.5x12
22.5x10
25x10

That was it felt tiered I had to lift before work and just wasent into it .Its hard for me to get up at 530 am and squat .Iwas squating on sat but Im going to be benching on tuesdays and sat so squats will be bumped back to wed .. Felt good when I left though thank you Jesus ..AC

[Anthony C]

This is going to be a tough routine but if I keep weight some what low maybe I wont end up over trained .Also I train totaly alone so doing my own hand offs and shirt work is kinda hard .I basicly set the pins in the rack so I can dump the weight if I have too .Also geting my bench shirt on is an issue .Its really not that bad I guess because I have a lose open back poly ,it just takes a little time geting the shirt in place and seting it with the belt .

CG Press pinky on ring
95x5
135x5
175x5
205x5
225x5

Added 5 Brds
all reps done pinky on ring
225x3
245x3
275x3
305x3
315x3
All easy good feeling reps

Added 4 Brd
305x3
275x3
245x3
225x3

Added Shirt (lose poly open back )I cant wait for a new shirt the grove on this was feeling really good just not a whole lot of support .I had to bring the collar way down and Im still able to touch real light weight )
225x3
245x3
275x1
300x1
All good reps ,all paused at bottom .

Pushdowns
100x20
120x20
130x15

Rope ex
80x20
50x20

Pulldowns
90x15
120x10x3

BB Shrugs
225x10x4

Felt good afterwards .It took about 2 hrs but I took my time in between sets and was well rested throughout my routine ..Thank you Jesus for the strength to get in and out today and for the ability to lift I love you Lord ..AC

[Anthony C]

CG Bench
95x5
135x5
175x5
205x5
225x5

5brd
245x3
275x3
305x3
320x3

4brd
305xx3
275x3
245x3
225x3

Tryed some light shirt rep work .This shirt has no support way to big for me like 4 sizes so I have to pull the collar way down to get any support at all .My denim should be here next week .

Shirt reps
225x3
245x3
275x1
Got no support at all could not feel any grove what so ever so I droped weight and started again untill I could feel some sort of support of the chest

135x3
185x3
225x3
245x3
275x1
I was geting into the support at these weights and reps .I basicly just had to pull the shirt down and off my arms .The weight was light but I was getiing tired from all the volume .

Pushdowns
4x100x20

Tate press
3x17.5x12x3 easy rehab stuff

Pulldowns
4sets of 120x12

BB Shrugs 225x15x2

Spent ..Thank you Lord for a great day of lifting ..AC

[chest6]

have been noticing you never work up to a max single..any reason?

[Anthony C]

have been noticing you never work up to a max single..any reason?

Right now Im hoping the amount of work vs the weight will take care of the increase .I will be working up to singles when I get the denim but as of now If I lift to heavy Ill get burned out .I have an inzer blast thats a size 56 and Im a size 52 and as we both know blast dont give any support anyways let alone being 4 sizes to big ...Peace AC

[chest6]

Right now Im hoping the amount of work vs the weight will take care of the increase .I will be working up to singles when I get the denim but as of now If I lift to heavy Ill get burned out .I have an inzer blast thats a size 56 and Im a size 52 and as we both know blast dont give any support anyways let alone being 4 sizes to big ...Peace AC

oh yeah...a shirt 4 sizes too big..might as well not bother

[Anthony C]

Its all good now though because I just cancelled my order with Inzer and went with Karin on my new denim bench shirt she said she will have it out this week ..Yahoooo

[Anthony C]

pinky on ring
95x5
135x5
155x5
175x5

5Brd (all with pinky on ring)
225x3
265x3
305x3
330x3

4Brd (pinky on ring)
225x3
245x3
275x3
315x1

Huge inzer blast shirt with about zero support 4 sizes to big
175x3
225x3
255x1
275x1
315x1

I said to myself today just wait for the mail my new shirt may be here then I said na ill just go to the gym early because I know my shirt wont be here until monday .Well guess what was waiting for me in the garage when I got home?? Yep a titan f6 . My karin denim should be here next week sometime .

Pushdowns 6x15-20x120
Pulldowns 4x10x120
DB Shrugs 4x80x15
Hammer curls 4sets
lat raises 4 sets

All light weight on accessorie movments .

Thank Jesus for my new shirt and a great workout your truly awsome

[Anthony C]

Raw bench Tuesday 6-13-6
Index finger on ring
95x3
135x3
155x3
195x3
Added 2 Brd ( All these were sink and throw sink and throw .Its crazy how much less weight Ican do when I sink and throw vs just bouncing up and down on the brds )
225x3
245x3
275x3
300x1

Push downs
100x25
120x15
130x15
140x10

Pulldowns
90x15
110x12
120x10
120x10

DB Shrugs
70x15
80x15
90x15
100x15

JESUS IS LORD

[Anthony C]

Not sure why but I havent been able to acess this site from my pc for awhile
anyways


Saturday shirt work 6/24/6

Pinky on ring
95x10
135x5
155x5
175x5

Added 5 brd
225x3
256x3
305x3
3315x3

Added shirt
225x3
255x3
275x3
305x3
315x3
335x2
345x1
355x1 miss lost it over stomach

Pushdowns
60x20
90x20
120x20
130x20
150x15
100x15

Hammer curls
20x15
25x15
32x8x2

Lat raises 4 sets .
Good workout bis were alittle soar from benching .Thank you for keeping my strength up Lord ..