Undecided's Training Log...

[Undecided09]

Hey guys as requested by a few members I have decided to post up my training regimens that I have recorded over the past year when I started to document my lifts....I keep everything in 99 cent notebooks that I fill up and save as reference and ways to look back on my experience...

So with no further adue....

Monday May 8th 2006 (Back)

1. Widegrip Pullups assisted
70-->20 60-->12 60-->10 50-->8

2. DeadLift:
265--->12 285-->10 305--->8 315--->6

3. Wide Lat Pulldown:
125-->15 137.5--->12 137.5--->12 150--->8

4. BentRow:
135-->15 135--->15 145--->12 145--->12

[Undecided09]

Tuesday May 9th (Chest)

1. Incline D-Bell:
60-->12 65--->10 70--->8 75--->6

2. Flat Bench:
155--->10 165--->8 175--->5 180--->4

3. Incline D-Bell Fly:
35--->12 40--->10 45--->8 50--->6 1/2

4. Pec Deck
137.5--->15 150--->12 150--->12 162.5--->10

[Undecided09]

Friday May 12th (Legs)

Squat:
230--->12 245-->10 265-->8 275-->6

Leg Ext:
87.5-->20 87.5-->20 100-->15 100--->15

Lying Hammy Curls:
100-->20 110-->15 110-->15 120-->12

Seated Angle Calf Raise:
90-->25 110-->20 130-->18 150-->18

[Undecided09]

Sat. May 13th (Shoulders)

Military Press:
110-->12 120-->10 130-->6 130-->5

Seated Side Lateral:
25-->20 30-->15 30-->15 35-->10

Standing Front Raise:
20-->15 25-->12 25-->12 30-->10

Barbell Shrugs:
225-->15 245-->12 245-->12 265-->12

[Undecided09]

Sunday May 14th (Bi's/Tri's)

Standing Barbell Curls:
70-->12 80-->8 85-->6 85-->6

Seated D-Bell Curls:
30-->12 35-->10 40-->8 40-->8

CGBP:
135-->12 145-->10 155-->8 155-->8

OverHead D-Bell Ext:
60-->10 65-->8 65-->8 70-->6

V-Bar Tricep Pushdown:
100-->15 110-->15 120-->12 120-->12

[chest6]

ur startin ur log like me. Bah ill wait til the rest of the entries

[Undecided09]

haha, well dude I have like 8 months worth of entries, I'll enter as much as I feel like at that time, lol....

[Columbus]

good stuff bro....what's your split, diet goals like?

[Undecided09]

This is from a while ago, I was bulking here I believe.....I'm tryin to get up to date, but I have like 8 months worht of training to input here...so its gonna take a bit...

[Undecided09]

Tuesday May 16th (Back)

Assisted Chin Ups:
60-->15 50-->12 50-->10 40-->8

Deadlift:
265-->12 290-->10 305-->8 320-->6

Wide Lat Pulldown:
125-->15 137.5-->12 137.5-->12 150-->10

BentRow:
135-->15 145-->12 145-->12 150-->10

[Undecided09]

Wednesday May 17th (Chest)

Incline Bench:
135-->12 145-->10 155-->8 165-->6

Flat Dumbbell:
65-->12 70-->9 75-->6 75-->5

Flat D-Bell Fly:
35-->12 40-->10 45-->9 50-->7

Cable Cross:
50-->20 60-->15 60-->15 70-->11 1/2

[Undecided09]

Thursday May 18th (Legs)

Leg Press:
330-->15 350-->12 370-->10 400-->8 420-->6

Leg Ext:
87.5-->20 100-->15 100-->15 112.5-->12

Semi-Stiff Barbell Dead:
135-->12 145-->10 145-->10 155-->8

Standing Calf Raise:
240-->12 260-->10 260-->10 280-->8 280-->8

[Undecided09]

Friday May 19th (Shoulders)

Military Press:
110-->12 120-->10 130-->8 135-->6

Seated Side Lateral:
30-->15 35-->12 35-->12 40-->10

Upright Row:
80-->12 90-->10 90-->10

Smith Shrugs:
200-->15 230-->15 250-->12 250-->12 270-->10

[Undecided09]

Sat. May 20th (Bi's/Tri's)

Barbell Curl:
70-->12 80-->8 1/2 85-->5 1/2 85-->6

Seated D-Bell Curl:
35-->10 35-->10 40-->5 40-->5

Standing Cable Bar Curl:
50-->20 60-->15 60-->15

CGBP:
135-->12 145-->10 155-->8 165-->6

Overhead D-Bell Ext:
60-->12 65-->10 70-->8 75-->6

V-bar Pushdown:
90-->20 100-->15 100-->15

[Undecided09]

Tuesday 23rd (Back)

Widegrip Chinups:
60-->15 50-->12 50-->11 40-->8

Deadlift:
265-->12 295-->10 305-->8 325-->6

Widegrip Lat Pulldown:
125-->15 137.5-->12 137.5-->12 150-->8

Bentrow:
135-->15 145-->12 150-->10 150-->10

[Undecided09]

Wed May 24th (Chest)

Incline D-Bell:
60-->12 65-->10 70-->8 75-->6

Flat Bench:
155-->12 165-->10 175-->8 185-->6

Decline Fly's:
40-->12 45-->10 50-->8 55-->6

Pec Deck:
137.5-->20 150-->15 162.5-->12 162.5-->12 175-->10

[Undecided09]

Thursday May 25th (Legs)

Squat:
245-->12 260-->10 270-->8 280-->6

Leg Ext:
100-->20 112.5-->15 125-->12 137.5-->10

Semi-Stiff Barbell Dead:
145-->12 155-->10 175-->8 195-->6 195-->6

Laying Hammy Curl:
110-->12 110-->10

Seated Angle Calf Raise:
105-->25 125-->20 145-->15 155-->12 165-->10

[Undecided09]

Friday May 26th (Shoulders)

Military Press:
110-->12 120-->10 135-->8 140-->6

Seated Side Lateral:
30-->20 35-->15 40-->12 40-->12

Barbell Shrugs:
245-->15 265-->12 275-->10 275-->10 285-->8

[Undecided09]

Sat. May 30th (Bi's/Tri's)

Standing E-Z Bar Curls;
75-->12 80-->10 85-->8 90-->6

Seated D-Bell Curls:
35-->10 35-->10 40-->8 40-->8

Straight Bar Cable Curl:
50-->20 60-->15 70-->12

CGBP:
140-->12 150-->10 160-->8 165-->6

Overhead Dumbbell Ext:
140-->12 150-->10 160-->8 165-->6

Overhead Dumbbell Ext:
60-->12 65-->10 70-->8

V-Bar PushDown:
100-->20 110-->15 120-->12

[Columbus]

Friday May 26th (Shoulders)

Military Press:
110-->12 120-->10 135-->8 140-->6

Seated Side Lateral:
30-->20 35-->15 40-->12 40-->12

Barbell Shrugs:
245-->15 265-->12 275-->10 275-->10 285-->8

good stuff.....pretty short, yet effective, eh?

[chest6]

good stuff.....pretty short, yet effective, eh?

thats bout what mine looks like..lookks good

[Undecided09]

Started a new program from my coach/trainer...I used this all the way through my contest prep...Its written specifically for me and is based on specifiying muscle groups and hitting certain parts of my body in certain ways...

Tuesday June 6th (Quads)

Machine Hack Squat (6inch Stance):
140-->8 170-->6 190-->4 170-->6 190-->4--->dropset immediately, 95 for 30 reps...

Leg Press (Duck Stance):
320-->10 330-->10 330-->10 340-->10 340-->10 340-->10 350-->10

Superset with Leg Ext:
87.5-->10 reps, 6 sets...

[Undecided09]

Wed June 7th (Hammy/Calves)

Semi-Stiff Dumbbell Dead:
50-->10 50-->10 55-->10 60-->9 60-->9 70-->8

Lying Single Leg Curl:
50-->8 50-->8 50-->8 60-->6 60-->6 60-->6

Standing Calf Raise:
240-->10 240-->10 240-->10 50-->9 250-->9 260-->8 270-->7 280-->6

[Undecided09]

Thursday June 8th (Chest/Back)

Lying Dumbbell Pullover:
60-->8 65-->6 70-->4 65-->6 70-->4-->dropset immediately, 35 for 30 reps

Multi-Angle Chest Fly (6 reps at each level of incline progressively lowering to flat level):
40-->6, 2 sets...

BentRow:
135-->8 155-->6 165-->4 155-->6 155-->6 165-->4--->dropset immediately, 85 for 30 reps...

CloseGrip Underhand chin-ups:
5 reps-->Bodyweight 5 reps-->bodyweight 5 reps-->bodyweight

Superset Double D-Bar Pulldown:
100-->12 100-->12 100-->12

Dumbbell Shrugs:
65-->10 70-->10 80-->10 90-->8 95-->6