Week of Aug 19, 2013 Training Log

Last week was my first week officially back in the gym after the USAPL NJ State on August 10. I did a couple of hotel gym workouts week before while I was on business travel, but for the most part… RESTED (and it was glorious). I missed the gym, but my body was grateful for a break. This past week, though, I hit the gym hard and was sore most of the week!

I have three weeks left in Puerto Rico, and then will be traveling for business for three weeks. So, for the next three weeks, I am going to be hitting the weights hard and heavy, since I’ll be stuck in hotel gyms for the following three weeks.

Here is a look at the week of Aug 19 training:

August 19 

Traveling back from NYC

Aug 20 – Maunabo Gym

Squat: OHx10, 135×6, 185 @ 4×6

Leg Press: 8plates x 10, 10 pl x 10, 12 pl x 10

Leg Extensions: 100# @ 3×10

RDL: 185 # 3×8

Calf Raises: 2×10 @ 45# and then 50# db

Aug 21 – Maunabo Gym

Bench: Bar x10, 95×6, 135 @ 3×8

Close Grip Bench: 95 @ 3×8

Incline DB Press: 30s x 10, 35s x 8, 10

Brain Crushers: Bent Bar + 50# # 3×8

Machine Forward Chest Press: 80# x 12, 90#x12, 100#x10

Dips: 6, 5…. pooped… 5

Ab Machine Curl 3×15 @ 70#

Side Raises on 45degrees: 25# @ 3×10

Hanging Leg Raises: 10, 8, 8

Aug 22 – Maunabo

Close Grip Pullups 3×3

Wide Lat Pull Down: 99#x12, 110×12, 121×10

Superset:
- DB Curls with Back on Incline Bench: 20s @ 3×8
- Barbell Standing Overhead Press: 70# x 8, 8, 8

Superset:
- Reverse Grip Bent Bar Curls: Bar+20#x12, Bar +30# x 10, 10
- 25# Plate Front Raises: 10, 12. 10

Superset:
- Seated Close Grip Row: 110# x 15, 126# x 12, 143# x 8
- Concentrated DB Curl 15# @ 3×10

Lateral shoulder Raises, Cable: 5kg @ 3×8

45 degree Hypers: 45# plate @ 3×10

Aug 23 – Maunabo

Front squat: 135×10, 155×8, 175×4, 135×8

Leg Press: 10 plates x 10, 12 pl x 10, 12 pl x 10

LP Calves: 4 plates @ 3×10

Bulgarian Split Squat: 35# dbs @ 3×8

Barbell Good Mornings: 3×10@ 90#

Superset:
- Leg Extensions: 100#x10, 110×10, 120×10
- Hypers: 45# @ 3×10

5 brief minutes on treadmill with 2 full incline intervals….

 

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>