Luke's Training Log

[luke_b21]

24 years old. ~199lbs, 5'6". Bodyfat @ about 15%.
I've been training seriously for about 7 years. Started competing in Spring 2007 and have done 5 competitions since then.

Never kept a training log before, but I'm going to give it a shot for the summer. Not competing anytime soon, but looking at 2011 Collegiate Nationals and maybe another show before that.


05/10/10 - Back, Hamstrings
Deadlift: 135XWU, 225XWU, 315XWU, 405X5, 435X7, 465X5, 475X3->405X4(?)
T-Bar Row w/ 25s: 125X8, 175X8, 175X8, 175X8(?)
1-Arm Cable and 1-Arm DB Row: cable 14X10, DB 95X10, cable 16X10 superset w/ DB 95X 10
Hamstring Curl: 100X12, 125X6+2FR, 125X6+2FR->75X10
Straight leg Deadlift: 185X12, 225X10, 225X10(?)
superset w/ Cable Hamstring Donkey Kickback: 80X10, 80X10, 80X10

[Gerb]

strong lifting Luke, great to have you aboard! I'll be following along

[luke_b21]

Tuesday, 05/11/10
Chest, Abs

Flat BB Bench: 135XWU, 225X10, 245X8, 265X4+2, 275X3+1, 245X6+1, 275X2+1->225X4->185X4->135X6(?)
Incline DB Press: 85X10, 95X7+1, 95X6+1
Flat DB Press: 95X6+1->60X8(?)
Flat DB Flye: 45X10
Incline DB Flye: 50X10, 60X9
Machine Flye: 62.5X25 superset/ w Machine Chest Press 75X20

Weighted Hanging Knee Raise: 10X12, 10X10, 10X8->BWX5
Decline Sit-up: BWX12, BWX12, BWX12, 6lb med ball throw X 15(?)

[luke_b21]

My pressing movements aren't nearly as strong as my deadlifts/squats, but I'm working on it.

[Gerb]

My pressing movements aren't nearly as strong as my deadlifts/squats, but I'm working on it.

If you press what you dead and squat then you got a pretty weak press lol.

j/k I know what you mean. Still good work thou.

[luke_b21]

Wednesday, 05/12/10
Biceps, Triceps, Calves

Straight Bar Preacher Curls: 65X8, 85X8, 105X2+2, 95X5+1, 95X5+2->85X1+2->65X1+2->45X4
Seated Alternating DB Curl (kept hand supinated entire time): 30X8, 35X8, 35X8, 40X6+6(cheat)->20X5
Standing Alternating DB Curl: 50X6, 50X 6
superset w/
Cross-body Hammer Curl: 40X7, 40X6

Rope Pressdown (on cable crossover): 8X30, 10X15, 12X10
Straight bar Pressdown ("Push" style on lat pulldown): 87.5X12, 112.5X9, 125X7->62.5X9
Tricep ladder on Smith machine: 8 reps each height setting, total of 40 reps

(Did some other random arm stuff while doing calves to keep pump)
Standing Calf Raise: 220X12, 220X12, 240X8, 240X7(?)->120X?
Leg Press Calf Raise: 3 plates each sideX10 X 3 sets

[luke_b21]

Thursday, 05/13/10

Off Day, but I did some cardio (one of the perks of working at a gym): Elliptical for 20 min., short jog on treadmill, then 2 one-minute treadmill "hill runs" (set grade as high as possible and ran at about 6.5).

[luke_b21]

Friday, 05/14/10
Quads, Back

Squat: 135XWU, 225X10, 315X8. 375X8, 375X8, 375X7, 405X3-> 315X5-> 225X10

Leg Press: 16 plates X 10, 18X10, 20X7+1

Quad-focused Lunges (keep weight forward, stay crouched): 95X24(total), 95X24, 95X24
-----staggered set (like a superset but with some rest between each set) w/
Wide-grip Pull-up: BWX12, BWX10, BWX8+1

Thigh Adductor: 90X15, 90X20, 90X15
-----staggered w/
Wide-grip Pull-up: BWX5+2, BWX7 (must have gotten a little more rest)

Tri-set:
Close-grip Pulldown (squeezed each rep at bottom): 137.5X10, 150X10, 150X7+3
Wide Straight-Arm Pullover: 9(setting on cable crossover)X12, 12X12, 10X12
Leg Extension: 125X12, 125X12, 125X7

[luke_b21]

Saturday, 05/15/10
Shoulders, Traps

Seated BB Military Press: 95XWU, 135X10, 175X3+1, 175X3+1, 175X3+1, 145X10+1
-----staggered w/
Trap Bar Shrug: 170XWU, 170X10, 260X10, 260X10, 350X6, 260X15

Neutral Grip Seated DB Press (never done these before): 65X8, 70X6+1, 70X6+1
-----staggered w/
Smith Machine Shrug: 205X10, 295X8, 295X12*
*started using straps on all trap exercises at this point

Seated Side Lateral Raise: 30X12, 30X12, 30X11
-----staggered w/
DB Shrug: 95X15, 95X15, 95X15

20lb chain front raise (held end of chain, raised both arms at same time and went well past parallel to get chains completely off the ground): 20X10, 20X10, 20XIron Cross as long as possible
-----staggered w/
Clean High Pull(never done this one either): 135X10, 135X10, 135X10

Just for shits and gigs
Dips: BWX32, BWX22
-----superset w/
Close-grip Push-up: BWX7, BWX4

Then went to Golden Corral and cleaned house.

Played basketball for a couple of hours later on to combat the Golden Corral coma.

[luke_b21]

Sunday, 05/16/10
Off Day
Quads are sore as hell. No physical activity whatsoever.

[luke_b21]

Monday, 05/17/10
Back, Hamstrings

Low back and hamstrings are still sore from deads and squats last week, so full deads aren't happening.

Rack Deadlift (from below knee, squeeze each at top): 225X8, 315X8, 405X7, 455X7, 455X6, 455X6

Barbell Row (strict form): 135X15, 185X12, 225X10, 245X8, 185X15
-----staggered set w/
Lying Leg Curl: 100X12, 100X10, 112.5X8, 100X12, 87.5X21*(7 top half, 7 bottom half, 7 full)

2-Arm (same time) DB Row: 70X12, 75X12, 85X10
-----staggered set w/
1-Leg Swiss Ball Hamstring Curl (new exercise for me; felt like I was in a group fitness class, but it was hard as hell): BWX12, BWX10, BWX10

Close-grip Chin-up: BWX11+1, BWX6+1, BWX8+1(had a little longer rest)
Weighted Hyperextension: 25X12, 25X12, 25X12

Machine Row: 112.5X25

[luke_b21]

Just in case somebody didn't know-

225X10 = 225lbs for 10 reps
6+1 = 6 reps + 1 forced rep
-> = drop set (lowered weight and immediately started next part of set)
BW = bodyweight
DB= dumbbell
BB= barbell
WU = warm-up

[DAVIDHARDY]

Nice pulling and squatting...very strong! I'd follow along, but the gay e-mail updates are messed up right now!

[luke_b21]

Tuesday, 05/18/10
Chest, Abs, Calves

BB Flat Bench: 135XWU, 185X8, 225X8, 245X6, 245X6+1, 245X7+1, 245X3/2+1/1+2 (rest pause)

Incline DB Press: 85X10, 95X6, 95X5+1, 95X4+1->60X4+1

Seated Incline Cable Flye: 8X8, 8X6, 6X9
-----staggered w/
Barbell Rollout: BWX12, 25 (plate on back) X 12, 25X12

Weighted Roman Chair Knee Raise: 10X12, 10X15, 10X15
-----staggered w/
Feet-Elevated Push-Up: BWX15, BWX10(explosive), BWX8(explosive)

Russian Twist (new exercise for me and hard as hell): 26lb kettlebellX16, 26X16, 26X16

Standing Calf Raise*: 100X20, 140X15, 160X12, 160X12
*Hold last rep for 10s at top, 5s eccentric, 5s stretch at bottom

BW Standing Calf Raise*: BWX12, BWX12
*Explode up, 2s squeeze at top, 2s eccentric

[luke_b21]

Nice pulling and squatting...very strong! I'd follow along, but the gay e-mail updates are messed up right now!

Thanks man, I'm trying. I just have to figure out how to bring up my shoulder and chest presses to balance things out.

[luke_b21]

I don't max very often, but we did a little mock powerlifting/strength challenge at my gym back in March, and here are the numbers I got:

Squat: 480
Bench: 320
Deadlift: 525

No shirts/suits and no straps. Used chalk and belt.

[DAVIDHARDY]

Thanks man, I'm trying. I just have to figure out how to bring up my shoulder and chest presses to balance things out.


Just have to keep plugging away at it, dude. Did you compete in the Kentucky Muscle? That backdrop looks like it in your avi.

[DAVIDHARDY]

I don't max very often, but we did a little mock powerlifting/strength challenge at my gym back in March, and here are the numbers I got:

Squat: 480
Bench: 320
Deadlift: 525

No shirts/suits and no straps. Used chalk and belt.


It's not a max with straps...nice pulling and squatting. My deads are pretty strong, but my squat really sucks and my bench is mediocre. I haven't maxed out basically since I started. How did you like the singles?

[luke_b21]

Just have to keep plugging away at it, dude. Did you compete in the Kentucky Muscle? That backdrop looks like it in your avi.

Yeah that was at the '09 KY Muscle. I've done it the last three years, but won't be doing it this year (moving from Lexington to FL for more school in August). I also competed in the Bluegrass Classic (Tricky's show) last fall (first time competing in that one).

[luke_b21]

It's not a max with straps...nice pulling and squatting. My deads are pretty strong, but my squat really sucks and my bench is mediocre. I haven't maxed out basically since I started. How did you like the singles?

I actually prefer to use straps on all my heavy sets for bodybuilding purposes, but you're right, you can't really do a true max with them.

The singles were OK, but I really only did them for that one competition thing. I like training a little quicker, and doing more volume. I rarely just do singles (never really), even if I'm trying to get my numbers up.

[luke_b21]

Wed. 05/19/10

Normally would have been bis and tris, but ended up playing some basketball and took the day off instead. B-ball about killed me though, gotta work on the conditioning one of these days.

[luke_b21]

Thurs. 05/20/10
Biceps, Triceps

EZ-Bar Standing Curl: 65X10, 85X10, 105X10, 105X8, 105X5+2, 85X12+3(cheat curls)

Straight-Bar Skullcrushers: 45X15, 65X10, 95X10, 105X9+1, 105X7+1, 115X5+1, 105X8+2-->close-grip bench 105X15

Concentration Curls: 30X10, 30X8, 30X6-rest-30X4
-----superset w/
Hammer Curls: 50X10, 50X8, 40X10

1-Arm Rope Pressdown: 6X15, 7.5X8, 7X7+3
-----superset w/
Reverse-grip Pressdown: 11X15, 11X9, 10X9

Straight-bar Low Cable Curl: 10X21s*, 11X21s*, 11X21s*
*7 top half, 7 bottom half, 7 full
-----superset w/
Tricep dip: BWX25, BWX21, BWX19

Behind-the-back Wrist Curl: 65X15, 95X15, 145X8, 115X8, 115X8

Rested for a little while, then Rob (http://www.accelerateyourself.blogspot.com/) decided he didn't want to be able to raise his arms later so...

Machine Preacher Curl: 87.5X ?repsX ?sets (just went to failure every set and kept switching back and forth for about 4-5 sets)

Hit a couple of poses to see how fat I'm looking. Broke a sweat in all of 30 sec, but didn't look too bad. Still gotta bring up the shoulders and back...and arms...and anything else that wants to grow.

[luke_b21]

Fri. 05/21/10
Quads, Back

Leg Extension: 87.5X15, 112.5X15, 150X15, 175X10

Leg Press (feet narrow and low): 10(plates) X 15, 14X15, 18X15, 20X15, 22X9+1->12X10

Smith Machine 1-Leg Drop Lunge: 105X12, 105X12

Back Squat: 135X12, 185X12, 225X5 (low back killing me and had to stop)
I thought maybe if I pre-exhausted w/ leg extensions and saved squats for last my back would feel better, but I was wrong.

Wide-Grip Pull-up: BWX10, BWX9, BWX8, BWX6+2, BWX6+1
-----superset w/
Adductor: 115X15, 115X15, 115X15

Wide Reverse-grip Pulldown: 137.5X15, 162.5X10, 162.5X6->112.5X6
-----Straight-arm Pullover: 11X15, 11X10

Wide-Grip Pulldown: 125X12, 125X9+3(?)

[luke_b21]

Sat. 05/22/10
Shoulders, Traps

Seated DB Military Press: 30XWU, 50X10, 70X10, 75X8+1, 75X8+1, 75X7+1
-----superset w/
BB Shrug: 225X12, 225X12, 225X12, 225X12/6/6 (12 double-overhand, 6 alt. grip, 6 other alt. grip)

Behind-the-neck Smith Press: 105X10, 125X7+1, 145X4+2, 145X3+3
-----superset w/
Trap Bar Shrug: 265X12, 265X12, 265X12, 265X12/12/12 (12 reps, 10s rest, repeat)

Tri-set:
1. Standing Calf Raise: 120X15, 160X15, 200X15, 200X12
2. Seated Side Lateral Raise: 35X12, 35X12, 35X12(cheated on last 3-4)
3. Rear delt DB flye: 20X15, 25X15, 25X12

25lb plate standing side lateral: 25X12, 25X12, 25X10 (pretty good stuff and hard on the grip strength too)
-----superset w/
Graivty machine shoulder press: Lvl 8X12, 8X6, 8X8 (good finisher, gonna have to do this more often)

[luke_b21]

05/24/10
Back, Hams

Barbell Row:135X15, 205X10, 235X8, 255X6, 275X6->225X10->135X14

Incline Bench Pulldown Row (AKA "Jake" Row): 125X12, 150X9, 150X7+1, 137.5X8+1->112.5X7+1->100X7

2-Arm DB Row: 75X12, 80X12

1-Arm DB Row (on decline bench): 95X10, 95X8->95X8

Machine Row: 125X15, 150X12, 175X9+1, 200X6+3->150X6+3->112.5X9
-----superset w/
Leg Curl: 75X15, 87.5X12, 100X12+2, 125X7->87.5X10

Stiff-leg Deadlift: 225X12, 225X12, 225X12
-----superset w/
Chin-up: BWX7, BWX6, BWX4+3

[luke_b21]

05/25/10
Chest, Abs

Incline DB Bench (higher incline than usual): 50XWU, 70X10, 90X10, 95X8, 95X7+1, 95X5+2

Incline DB Flye: 50X9, 60X7, 60X7

Smith Machine Decline Press: 195X7, 205X7, 205X5+2->105X12

Cable Flye (bent over to 90): 7X15, 8X10, 9X7
-----superset w/
Feet-elevated Push-up: BWX15, BWX11, BWX7

Alt. Arm Kettlebell Swings: 54X20(total), 54X20, 54X20

Tri-set (no rest until finished all 3 sets):
Bicycle Crunch: 30 X 3 sets
Lying leg raise: 15 X 3 sets
Swiss Ball Plank: ~30s X 3 sets

[luke_b21]

05/26/10
Bis, Tris, Forearms

Standing EZ-Curl: 70X15, 90X12, 110X6+1, 120X3+2, 100X9+1

Incline Alt. DB Curls (keep hands supinated): 35X16, 35X16, 35X14+2

Reverse Curl: 80X8, 80X8, 80X8->70X8
-----superset w/
Preacher Curl: 60X8, 60X6, 60X4 (cheat up, slow eccentric on last 2 sets)

Rope Pressdown: 8X30, 10X20

EZ-Bar Overhead Extension: 70X15, 90X12, 110X8+1

Straight Bar Pressdown (on lat pulldown machine): 87.5X10, 87.5X10, 87.5X6
-----superset w/
Bench Dip: BWX20, BWX13, BWX12

Preacher Underhand Wrist Curl: 50X10, 50X10, 50X10
-----superset w/
Standing DB 'inside' Wrist Curl (hold DB at sides, curl wrists towards body): 25X15, 35X15, 35X15

DB Hold: 95 X as long as possible X 2 sets

[luke_b21]

05/31/10
Back, Hams

Trap Bar Deads: 170X10, 260X8, 350X8, 440X6, 530X6, 580X6, 620X4, 620X4

T-Bar Row (w/ 25s): 150X8, 175X8, 175X10, 100X15->75X15->25X10 (one arm at a time)

1-Arm DB Row: 95X8, 95X10, 95X15 (w/ straps)
-----superset w/
2-Arm Supported DB Row: 60X8, 50X10, 50X10

Lying Leg Curl: 87.5X15, 125X8, 137.5X5+3
-----superset w/
1-Arm Machine Row: 87.5X10(each arm) X 3 sets

DB Stiff-leg Deadlift: 95X12, 95X12, 95X12

[luke_b21]

06/01/10
Chest, Calves, Abs

Flat Bench Press: 135XWU, 185X10, 225X8, 245X6, 255X6, 265X4+1, 265X5+1
-----superset w/
Standing Calf Raise: 100X30, 110X30, 120X30, 140X20

Incline BB Bench Press: 205X7+1, 185X9+1, 185X7+2, 135 (guillotine-style) X 11+1
-----superset w/
Leg Press 1-Leg Calf Raise: 140X15, 160X15, 180X10

Tri-set:
Bent over (to 90) Cable Flye: 8X10, 9X10, 8X12, 8X12
Machine Chest Flye: 87.5X10, 100X6, 87.5X8, 87.5X5
Feet-elevated Push-up: BW X 10, BWX7, BWX7, BWX7

Tri-set:
Weighted Barbell Rollout: 25lb plate on back X 10 X 3 sets
Swiss Ball Jacknife: BW X 10 X 3 sets
Russian twist: 26lb kettlebell X 16 X 3 sets

[luke_b21]

Did skinfold tests today (06/02/10) to check bodyfat.

Weight: 197.4 lbs

Tricep: 17
Chest: 10
Midaxillary: 17
Subscapular: 14.5
Abdomen: 19
Suprailiac: 15.5
Thigh: 16

Using Jackson/Pollock 7-site formula that puts me at 15.14% bodyfat. Using the 3-site formula I'm at 12.95%, so I would guess I'm somewhere between the two. Outline of abs still somewhat visible so I'll take ~13-15%, for now.

Just for the hell of it I used a few other skinfold formulas to see how they compared. Parillo Method (9-site): 17.92%, Jackson/Pollock 4-site: 15.53%, Durnin/Womersley: 19.58%. Using the handheld Omron BIA I got 18.9%. This shows how variable these tests can be. I would really hope I'm not at 19% bodyfat, especially seeing as how I still have lines in my quads and a little bit of abs. These tests become less and less accurate the farther away from the norm you are, and at 5'6" and almost 200lbs I'm probably a little out of range.

[luke_b21]

Wed 06/02/10
Biceps, Triceps

Standing Alt. DB Curl: 25XWU, 40X20(total), 50X20, 50X20, 60X10+2, 45X14/6

DB Overhead Extension: 80X18, 95X16, 95X13+1, 95X14+1, 95X11+1

Straight Bar Cable Preacher Curl: 12X12, 13X8+1, 13X6+2, 9X21*

V-Bar Tricep Pressdown (on lat pulldown machine): 100X12, 100X9, 100X6->75X9

Giant Set:
Hammer Curl: 50X10, 55X10, 55X8, 50X8
Rope Pressdown: 12X12, 12X10, 10X12, 9X10
EZ-Bar Curl: 80X10, 80X10, 80X10, 80X10
Dip: BWX20, BWX20, BWX19, BWX13/3/2

Seated DB Curl: 30 X ? X ? --Rob (http://www.accelerateyourself.blogspot.com/) didn't want to stop, so we threw in some more sets. Probably the most fatigued my bi's have ever been.

[luke_b21]

06/03/10
Quads, Back Width

Squats: 135XWU, 135XWU, 225X8, 275X8, 315X15, 365X8, 405X4+1, 405X3->315X6->225X10

Smith Close-Stance Squats: 155X10, 155X12, 195X12
--long break, low back was killing me--

Leg Extension: 125X23, 137.5X17, 137.5X?->100X?
-----superset w/
Seated Box Jumps: BWX12, BWX12, BWX12

Pull-up (held each rep for 10s at the top): BWX3, BWX3, BWX3, regular pull-up: BWX10, BWX7+2
-----Adductor: 105X12, 105X12, 125X12, 135X10

Wide Underhand Pulldown: 125X12, 162.5X7+3, 162.5X6+1
-----superset w/
Straight-Arm Pullover: 9X12, 9X12, 9X8

[luke_b21]

06/05/10
Shoulders, Traps

Did shoulders at the Johnson Center, didn't write anything down during the workout, but here's basically what I did:

DB Seated Military
1-Arm Cable Side Lateral superset w/ EZ-Bar Upright Row
Smith Machine Behind-the-neck Press
1-Arm Hammer Strength Press
Hammer Strength Deadlift Shrug
Rotator Cuff Stuff
DB Shrug

[luke_b21]

06/07/10
Chest, Tris, Abs

Had to make use of the new DBs
Incline DB Press: 60X10, 80X6, 100X6, 110X5+1, 115X3+1

Flat DB Press: 120X4+1, 125X3+1, 130X2+1
Incline DB Press: 70X18+2

Guillotine Flat Bench Press: 135X12, 135X12+1, 135X10+2

Cable Flye: 10X8, 8X8, 8X8, 8X8
-----superset w/
Feet elevated-below parallel pushup ("super push-up"): BWX8, BWX7, BWX6, BWX5

Plate Press Hold (squeeze 2 10lb plates together out away from body, flexing chest): 10sX30 sec, 10sX1:30

Pull-up Hanging Leg Raise: 12, 12, 12
-----superset w/
Skullcrusher: 80X15, 90X10, 90X10

Decline Bench Russian Twist + Sit-up: 15, 12, 12
-----superset w/
1-Arm Overhead Tricep Extension: 30X12, 30X10, 25X12

Rope Pressdowns (on lat pulldown): 50X7/7/7/7-->25X7/7 (short pause after every 7)

Crunches: BW X100

[luke_b21]

06/08/10
Back, Calves, Traps

Wide-grip Pull-up: BWX8, BWX9, BWX9, BWX8, BWX7+2
-----SSW/ (superset w/)
Standing Calf Raise: 130X20, 190X12, 250X12, 270X11

1-Arm DB Row: 110X8, 120X8, 125X10, 130X15 (form got a little sloppy)
-----SSW/
Leg Press Calf Raise: 300X15, 340X15, 400X8, 400X10

Tri-set:
Chin-up: BWX13, BWX9, BWX9
Smith Shrug: 225X12, 225X12, 225X12
Smith Shrug Hold Calf Raise: 225X15, 225X12, 225X12

BB Row: 135X12, 135X15, 135X15, 185X12-->135X12

Farmers Walk (w/ straps): 130 X as long as possible X 3 sets

Neutral Grip Pulldown: 150X13, 150X9, 150X8, 150X7+2 (little rest between sets)
---long break, then....

Standing Calf Raise: ~7-8 sets X 10-12 reps (no rest between any sets)
-----SSW/
BW Standing Calf Raise: ~7-8 sets X 15 reps

[luke_b21]

06/10/10
Legs

Squat: 135XWU, 185X12, 225X15
Box Squat (using low-back chair): 225X12, 275X12, 315X9, 315X9->225X10(regular squats)->135X10(front squat)

1-Leg Leg Press: 6 plates (total) X15, 8X12, 10X8->10X15(2-leg)
2-Leg Leg Press: 10 plates X 51 reps

Leg Curl: 125X8, 125X8, 100X4 (calves were too sore to do hams)

Mule Cable Kick: 3 sets X 12 reps
-----SSW/
Leg Extension: 3 sets X 12 reps

[luke_b21]

06/11/10
Shoulders

DB Seated Military: 60X12, 75X8, 80X6, 80X6+1, 80X5+1

Alternating DB Front Raise: 40X20(total), 45X16, 50X14

1-Arm Side Lateral Raise: 45X10, 50X10

90 degree arm side lateral: 35X10, 40X10

Behind-the-neck Smith Press: 105X8, 125X6+1, 125X8
-----ssw/
Hang Clean and Press: 95X8, 95X8, 95X8

Plate Front raise: 45X12, 45X12, 45X10
-----ssw/
Gravity Shoulder Press: 8X12, 8X10, 8X10

Hill Sprints (a la Jim Wendler) in "the Bowl" (went out to WT Young Library, started at the lowest part of the bowl, and sprinted up the steepest part of the hill, then walked back down): 5 sets w/ short rest between, then 2 sets back-to-back jogging back to the start in between

[luke_b21]

06/12/10

Drove to Indianapolis, IN for the NPC Indianapolis this weekend. I coached a girl from my gym for her first figure competition. Pretty good show overall. Cedric McMillan and Ed Nunn were there for some guest posing. Both looking pretty good.

[luke_b21]

06/14/10
Back, Hams

2-Arm DB Row: 60X8, 75X10, 85X10, 95X8
1-Arm DB Row: 120X10, 125X10, 135X15

BB Row: 135X10, 185X8, 225X12, 255X8, 275X9->225X7->135X8

Chest-supported DB Row (facing backwards on leg press): 55X12, 60X12, 70X10, 70X6(1-arm)->70X4
-----ssw/
Inverted Row: BWX12, BWX8, BWX10

Stiff-leg DL: 135X12, 275X8, 295X8, 315X8->225X4

1-Leg Ham Curl: 37.5X15, 50X8/2, 50X7/3

Cable Abduction: 5X10, 5X10

[luke_b21]

06/15/10
Chest, Core

Flat DB Press: 60X12, 80X10, 100X8, 110X7, 120X5+1, 130X3, 80X17

Incline DB Press: 100X6, 100X6+1, 100X5+1, 80X10+1->50X6

Seated Incline Cable Flye: 7X6, 6X7, 5X8
-----ssw/
Machine Flye: 112.5X5, 87.5X8, 75X8

Tri-set:
Russian Twist w/ kettlebell: 56X12,12,16
Walk-up Plank
2-Point Plank

[luke_b21]

06/16/10
Bis, Tris

Standing Alternating DB Curls: 30XWU, 40X20, 45X16, 50X16, 55X10, 60X10->60X6(hammer)->20X12 (kept hands supinated)

Weighted Dip: 40lb vest X 15, 40lb vest + 20lb chain X 15, vest+2 chains (80lbs) X 15, 80X14->60X5->40X2->BWX5, BWX24

Straight BB Curl: 85X12, 95X12, 95X6+3(cheat), 105X5+1

V-Bar Pressdown: 87.5X12, 100X12, 105X5, 75X13

1-Arm Preacher Curls: 25X12, 30X8+2, 30X8+4->supinated curls 20X?,
More hands supinated curls 20X?

Rope Pressdown: 10X15, 11X9, 11X5->7X12, 8X20

[luke_b21]

06/18/10
Quads, Back

Quad-modified Front Squat (both heels on the same 25lb plate): 135X8, 135X8, 225X6, 225X8

Back Squat: 405X6, 405X7

Leg Press: 16platesX15, 18X15, 20X15, 24X9+1

Leg Extension: 125X10 (hurting my knees)

Smith Front Squat: 135X12, 185X7
ssw/
BW Walking Lunge: 24, 12, 12

Wide-grip Lat Pulldown: 125X12, 150X10, 175X8+2, 200X4+2->137.5X6

Weighted Gravity Pull-up (on Lvl 8 + lay on top of extra weights): 25X12, 45X10, 70X5/2, 70X10+1

Gravity (its like a Chuck Norris total gym) Pullover: Lvl 8X?, 8X?

[luke_b21]

06/19/10
Shoulder, Traps

Very High Incline BB Press: 95X12, 135X10, 165X8, 175X5, 185X2+2-->155X2+2-->135X2+2

DB Military Press: 65X10, 70X8, 75X4+2, 50X20+1

DB Side Lateral (strict form, went past parallel): 20X12, 20X12, 20X12

DB 1-Arm Side Lateral (supported leaning on incline bench, feet off ground): 15X6+2, 15X7

Standing Military Pin Press (done explosively like a rack bench press): 95X12, 95X12, 95X10/2
-----superset w/
Cable Rear Delt Flye: 4X12, 5X10, 5X10

DB Shrug: 110X12, 120X10, 130X6, 130X6, 95X12, 95X12
-----superset w/
Lying Incline BB Front Raise (chest supported on inline bench) 30X12X 2 sets
DB Rear Delt Flye: 40X10, 40X10, 40X10

[luke_b21]

06/21/10
Back, Hams

Deadlift: 135XWU, 225X10, 315X10, 405X8, 455X7, 475X5

Underhand Smith Machine Row: 105 (1 plate on each side)X10, 195X8, 195X10, 195X8(held last 2 at top), 195X10-->105X10/5/6 (overhand)

1-Arm Machine Row: 100X10, 112.5X8, 112.5X8, 112.5X8, 112.5X12-->62.5X12-->62.5X12

Weighted Chin-up: 40lb vest X 6, 40X5, BodyweightX8, BWX7

Lying Hamsring Curl: 87.5X12, 112.5X10, 112.5X5/2, 112.5X8/2
-----superset w/
Leg Press Calf Raise: 300X12, 300X12, 300X12

Stiff Leg Deadlift: 135X12 X 3 sets
-----superset w/
Standing Calf Raise: 170X12, 210X10, 250X10

After workout weight w/ shoes and heavy shirt = 199.4lbs

[luke_b21]

06/22/10
Chest, Abs

Incline DB Press: 60X10, 80X8, 100X8, 110X5, 115X3+2, 115X4+1, 85X15

Flat BB Bench: 185X10, 225X7, 235X7, 245X5+1

Tri-set:
Incline DB Flye: 40X12, 40X10, 40X10
Bent-over Cable Flye: 9X7, 7X10, 7X7
Feet-elevated Push-up (feet on top of preacher bench=very high): BWX10, BWX8, BWX6

Weighted Hanging Knee Raise: 15X12X3 sets
Decline Sit-up w/ weight overhead: 25X12X3 sets (last set got slapped in the stomach at the top of each rep)
Swiss Ball Rollouts: 3 sets X 12 reps

[luke_b21]

06/23/10
Bis, Tris

Giant set--3 sets X 10-15 reps each exercise:
Rope Pressdown
Bench Dip
Machine Extension
DB Kickback

Seated DB Curls (both arms same time): 30X12, 30X14, 30X14

Standing BB Curls: 65X18, 85X12, 105X7+3cheat, 105X7

1-Arm Preacher Curls: 25X12, 30X9, 30X4

DB Hammer Curls: 35X10, 40X10

Reverse EZ Curl: 80X15

[luke_b21]

06/24/10
Shoulders

Did this workout at Energy Fitness in Paducah (I usually train at the Underground Fitness Center in Lexington, KY on UK's campus). Didn't write anything down, and sort of half-assed it, but from what I can remember:

Machine Side Lateral: 3 sets (hold each rep at top)
DB Military: 4-5 sets, pyramid up in weight
Hammer Strength Shoulder Press 3 sets
-----supeerset w/
Seated Calf Raise
Supported 1-Arm Side Lateral
-----superset w/
DB Front Raise

Played a little basketball

[luke_b21]

06/25/10
Legs

Trained at Energy Fitness with Brad Davis (b-boy on the boards) and Denver Smith. Brad will be competing at the USA's in ~4 weeks and has the potential to win the light-heavyweight class. (He just competed at Jr Nationals as a heavyweight, but has the potential to do much better than his placing there shows). Denver will be competing a couple of weeks later at the Jr USA's. The workout was put together by John Meadows, who is working with Brad for his contest prep.

Leg Extensions: 3 warm-up sets, then 15 reps w/ 1 sec. squeeze at top, 12 w/ 2 sec. squeeze, 10 w/ 3, 8 w/ 4, 6 w/ 5, 4 w/ 6 (went up in weight each set)

Hack Squat (feet in middle of platform, heels almost touching): 5 sets X 25 reps (only come up 3/4 of the way so that there is constant tension)

Leg Press (feet narrow and low on platform): 2 plates per side X 1 sets X as many reps as possible (I got 120--maybe could've gotten more if my calves and hip flexors weren't cramping up)

Seated Leg Curl: 3 sets X 12 reps (tried to increase weight each set)

DB Stiff-leg Deadlift (lower slow, pause at bottom, and don't come all the way up): 80X12, 120X12, 120X12

Pretty sick workout. Not something I would want to do every week, just because it was a little too high-rep/low weight for my liking, but definitely a good change. I am, however, a big believer in higher reps for legs. Going lower in weight because of the high reps saved my low back quite a bit, so I may do this (or something similar) again.

[luke_b21]

06/29/10, Tuesday
Back, Bis

Had a nice 3 days off to recover. Would have lifted Monday, but after being in a pretty bad wreck on Sunday (not hurt though), and a long weekend, I needed the extra day off.

Trap Bar Deads (w/ lower handle=more depth): 170 (1 plate on each side) X 10, 170X5, 260X10, 350X10, 400X6/6 (had to stop and re-grip), 440X12/1/1, 440X11/1 (after watching the Bros vs Pros Deadlift challenge on RxMuscle, I wanted to play around with some high reps)

Neutral Grip Pulldown: 175X12, 187.5X10/2, 200X6/3/3

Chest-supported DB Row (facedown on leg press): 60X8, 60X10, 60X12, 60X15 (1st 2 sets were 2-arm, last 2 were 1-arm)

Wide-grip Pull-up: BWX10, BWX6+2, BWX6, BWX5+2

Standing EZ-Bar Curl: 80X12, 90X10, 100X10, 110X3+1(cheat)

DB Twist Curl (curl up with hand supinated, then rotate wrist so that the eccentric portion is like a reverse curl i.e. hand facing ground): 20X12, 25X12, 30X12

Cross-body DB Hammer Curl: 40X24, 45X20, 50X20

Straight-Bar "Buddy" Curl: 65X 1/2/3/4/5/6/7/6/5/4/3/2/1 (you do 1 rep, pass off to partner for 1 rep, then you do 2, etc.)

[luke_b21]

06/30/10, Wednesday
Chest, Tris, Calves

Flat BB Bench: 135XWU, 185XWU, 225X10, 245X8, 275X4+1, 275X5+1, 275X4+1-->135X15

Incline DB Press (on 2nd lvl): 95X7, 95X5+1, 70X12, 70X11+1

Tri-set:
Incline Bench Cable Flye: 8X7, 7X7, 6X8, 6X10
Standing Calf Raise: 140X20, 200X12, 240X10, 260X10
Push-Up: BWX15, BWX18, BWX14, BWX14

Rope Pressdown: 9X18, 11X12, 11X9, 11X6-->7X10
-----superset w/
Leg Press Calf Raise: 340X15, 12, 10, 12

Reverse-grip Bench Press (something different): 135X15, 17, 17-->close-grip benchX2+2 negatives
-----superset w/
Smith Machine Calf Raise (2 feet up, 1 down): 135X12, 185X12, 185X12