Vario's training log - Page 3

Vario · 06-08-2007, 04:37 AM

both gyms they are doing it.

Ive been using it anyway, but I wanted a fast workout with no hassle so i didnt bring it.

Vario · 06-09-2007, 01:42 AM

1/2 mile nonstop swim thursday

Friday: shoulders/arm
3 sets CloseGrip Bench 8-10 135x10 145x10 150x6
3 sets Smith Military 115x8 115x8 115x8
3 sets side laterals 10-12 20x12 20x12 20x12
3 sets rear lateral db 10-12 15x12 15x12 15x12
3 sets seated DB shrugs 10-12 70x12 70x12 70x12
tris
3 sets 10-15 bar cable pushdown 140x15 140x15 140x15
3 sets reversed cable push down (palms facing) 8-10 100x10 100x10 100x10
bis
3 sets barbell curl 8-12 75x10 75x10 75x10
3 sets preacher db 8-12 30x8 30x8 30x8
2 sets hammer curl db 10-15 30x10 27.5x10 27.5x10

thankfully ill have time next week to squat, this whole schedule has been annoying but atleast it gives my knee some recovery time.

Vario · 06-12-2007, 12:24 AM

Monday: Legs
4 sets leg ext 10-15reps Easyx15 Easyx15 Easyx15 Easyx15
4 sets squat 6-10 reps 185x5 225x10 235x8 245x8 easy
4 sets leg curl 10-12reps setting4x12 setting4x12 setting5x12
3 sets leg press 10-12 reps 200x15 290x12 380x12 cramp in right calf
3 sets db stiff leg deadlift 8 reps 80x8 80x8 80x8

Vario · 06-12-2007, 11:39 PM

3 sets flat db: 8-12 80x10 80x11 80x10
4 sets incline db 8-12 65x10 65x11 65x10 65x8
3 sets db fly or machine 12-12 reps 40x12 40x12 40x12
DB pullover 60x12 hard to balance
Pullover machine medium wt. x 12
2 Sets BodyWeight Dips BWx8 BWx1 Couldnt do anymore!!!!

Vario · 06-14-2007, 11:08 PM

Thursday: Back
bodyweight pullups 4 sets upto 15 BWx15 BWx10 BWx8 sort of half repped them lol
bent over row db 4 sets 8-12 90x12 90x12 90x12 90x12 Really easy, really explosive, felt like a punching machine
front pulldown wide 3 sets 8-10 195x12 180x10 180x8 165x8 not too shaby

cable row 3 sets 6-10 195x6 180x8 165x8 more explosive then anything, pretty heavy though
behind the head 2 sets 15 reps Medium easy weight 105x15 90x15 shoulders felt a bit impinged, so I just tried to get a nice contraction through the area where it didn’t hurt
Broomstick rotations 30 reps
Ab Machine Heavyx8
Bodyweight Hypers 30 reps, speedy

Vario · 06-15-2007, 11:25 PM

Friday: shoulders/arm
3 sets CloseGrip Bench 8-10 135x10 145x10 150x7
3 sets Bradford Press x 12 75x12 75x12 85x12
3 sets side laterals 10-12 20x12 20x12 20x12
3 sets rear lateral db 10-12 17.5x12 17.5x12 17.5x12
tris
3 sets 10-15 bar cable pushdown 140x15 140x15 130x15
3 sets reversed cable push down (palms facing) 8-10 100x12 100x12 100x12
bis
3 sets barbell curl 8-12 85x9 85x6 75x6 75x8
3 sets preacher db 8-12 32.5x10 32.5x10 32.5x10
2 sets hammer curl db 10-15 27.5x10 27.5x10
weight: 182

Vario · 06-18-2007, 11:47 PM

rearranged my schedule, pushed legs back to wednesday b/c of an exam.

Monday: Chest
3 sets flat db 8-12 85x8 85x8 85x8
4 sets incline db 8-12 70x8 70x9 70x10 70x10
3 sets db fly 12 reps 40x12 40x12 40x12 easy
Pullover machine medium wt. x 20 medium wt. x 16
2 Sets BodyWeight Dips BWx8 BWx8
Cable Bar Curl 90x12 100x15 easy, nice pump, fast

pretty good. 10 lb gain more or less on dumbbells.

I want 95's by mid july.

Vario · 06-20-2007, 04:37 AM

Tuesday: Legs
Squat (belt) 265x8 265x6 265x6
Push Press 135x10
Cable Pullthroughs w/ rope 80x20 80x20
Decline Crunches, Fast BWx20 BWx20

Vario · 06-21-2007, 11:42 PM

decided to throw some more power movements in since i got tired of working my lats today and I wanted to show off a bit
Thursday: Back
Curl Grip Chins BWx15 BWx15 BWx8
bent over row db 4 sets 8-12 100x12 100x12 100x12
front pulldown wide 3 sets 8-10 195x10 195x10 195x10
WSB Pin Pull 225x3 315x3 405x3 495x1 pretty easy 545x0 tired.
weight: 183

Vario · 06-22-2007, 11:13 PM

Friday: shoulders/arm
3 sets CloseGrip Bench 8-10 145x10 155x9 165x3 175x3
3 sets Bradford Press 95x8 95x8 95x8
3 sets side laterals 10-12 25x12 25x12 25x12
3 sets rear lateral db 10-12 20x12 20x12
tris
3 sets 10-15 bar cable pushdown 150x12 150x12 150x8
3 sets reversed cable push down (palms facing) 8-10 110x12 110x12 110x12
bis
3 sets barbell curl 8-12 85x8 85x8 85x8 75x10
3 sets preacher db 8-12 35x10 35x10 35x10 short rest time
2 sets hammer curl db 10-15 27.5x10 27.5x10
weight: 183

Vario · 06-24-2007, 06:02 PM

Saturday: GPP

spent about 30-40 minutes doing cleans, presses, squats, stair climbing with a gym bag filled with 100 lbs of sand.

Vario · 06-25-2007, 10:56 PM

Monday: Legs
Deadlift 135x5 225x5 315x5 405x4 hand rips 315x8
Hang Clean 135x8 135x8
Leg Press 200x8 290x8 380x8 560x8
Ab Machine Mediumx10 Mediumx10

yeah the hand ripping was really painful and I got a callous thats oozing a bit

. First time pulling in a few weeks.

**Ikaika** · 06-26-2007, 01:05 AM

ewwwwww gross.

Nice pulls though.

**romanaz** · 06-26-2007, 05:01 AM

my callus that got ripped off Friday is almost healed. When I train Thursday I might end up new skinning it.

Fun stuff though. Blood looks 10x cooler on chalk

Vario · 06-26-2007, 11:07 PM

yeah. I wore a strap on my right hand. It made dumbbell bench a pain in the ass.

Tuesday: Chest
Dumbbell Bench 90x6* 85x9 85x8 *used a spotter, spotter sucked. Had him help with the first rep, then did the rest myself
Incline DB 70x9 70x9 70x10 70x9
Dumbbell Fly 40x14 40x14 40x14
Nautilus Pullover Mediumx20
Nautilus Fly Mediumx12
Bodyweight Dips BWx10 BWx6 Pumped
Cable Curl 100x15 fast 100x15 slow

Don't think Im ready for the 90's, gonna do 85x12 for 3 next week and see where I go from there.

Vario · 06-30-2007, 04:49 AM

Wednesday: swam a half mile

Thursday: Back
bodyweight pullups 4 sets upto 15 BWx15 BWx15 BWx8
bent over row db 4 sets 8-12 110x10 110x10 110x10
front pulldown wide 3 sets 8-10 210x8 210x8 210x8
cable row 3 sets 6-10 180x8 180x8 180x8
Hang Clean 115x8 115x8

Friday: Arms
Close Grip Bench 165x6 175x3 185x2+1
Side Laterals 25x10
Rear Laterals 20x10
Bradford Press 115x5 95x6
Tricep Pushdown 160x15 140x15 140x12
Reverse Tricep Pushdown 100x12 100x12 100x12
Barbell Curl 85x10 85x6
Preacher Dumbbell Curl 35x10 35x10 35x10

**DJSTARER** · 06-30-2007, 02:51 PM

i havn't done a DB press in ages. those are some good number u have there. Explains why I have such a small chest. I have my reasons... (the ability to make a full swing in golf) and laziness.... and the fact that I'd rather have big triceps. Although the hoodrat bitches really like a big chest.

Vario · 06-30-2007, 11:33 PM

yeah man I want the 100's by september

Saturday: More gpp shit
100 lb Sandbag carry on back for a 1/4 mile, 5 mins timed
100 lb Sandbag clean and press
100 lb Sandbag squat, either shoulder, and back
100 lb Sandbag floor press

06-08-2007, 04:37 AM	#61
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log both gyms they are doing it. Ive been using it anyway, but I wanted a fast workout with no hassle so i didnt bring it. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-09-2007, 01:42 AM	#62
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log 1/2 mile nonstop swim thursday Friday: shoulders/arm 3 sets CloseGrip Bench 8-10 135x10 145x10 150x6 3 sets Smith Military 115x8 115x8 115x8 3 sets side laterals 10-12 20x12 20x12 20x12 3 sets rear lateral db 10-12 15x12 15x12 15x12 3 sets seated DB shrugs 10-12 70x12 70x12 70x12 tris 3 sets 10-15 bar cable pushdown 140x15 140x15 140x15 3 sets reversed cable push down (palms facing) 8-10 100x10 100x10 100x10 bis 3 sets barbell curl 8-12 75x10 75x10 75x10 3 sets preacher db 8-12 30x8 30x8 30x8 2 sets hammer curl db 10-15 30x10 27.5x10 27.5x10 thankfully ill have time next week to squat, this whole schedule has been annoying but atleast it gives my knee some recovery time. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-12-2007, 12:24 AM	#63
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Monday: Legs 4 sets leg ext 10-15reps Easyx15 Easyx15 Easyx15 Easyx15 4 sets squat 6-10 reps 185x5 225x10 235x8 245x8 easy 4 sets leg curl 10-12reps setting4x12 setting4x12 setting5x12 3 sets leg press 10-12 reps 200x15 290x12 380x12 cramp in right calf 3 sets db stiff leg deadlift 8 reps 80x8 80x8 80x8 __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-12-2007, 11:39 PM	#64
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log 3 sets flat db: 8-12 80x10 80x11 80x10 4 sets incline db 8-12 65x10 65x11 65x10 65x8 3 sets db fly or machine 12-12 reps 40x12 40x12 40x12 DB pullover 60x12 hard to balance Pullover machine medium wt. x 12 2 Sets BodyWeight Dips BWx8 BWx1 Couldnt do anymore!!!! __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-14-2007, 11:08 PM	#65
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Thursday: Back bodyweight pullups 4 sets upto 15 BWx15 BWx10 BWx8 sort of half repped them lol bent over row db 4 sets 8-12 90x12 90x12 90x12 90x12 Really easy, really explosive, felt like a punching machine front pulldown wide 3 sets 8-10 195x12 180x10 180x8 165x8 not too shaby cable row 3 sets 6-10 195x6 180x8 165x8 more explosive then anything, pretty heavy though behind the head 2 sets 15 reps Medium easy weight 105x15 90x15 shoulders felt a bit impinged, so I just tried to get a nice contraction through the area where it didn’t hurt Broomstick rotations 30 reps Ab Machine Heavyx8 Bodyweight Hypers 30 reps, speedy __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-15-2007, 11:25 PM	#66
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Friday: shoulders/arm 3 sets CloseGrip Bench 8-10 135x10 145x10 150x7 3 sets Bradford Press x 12 75x12 75x12 85x12 3 sets side laterals 10-12 20x12 20x12 20x12 3 sets rear lateral db 10-12 17.5x12 17.5x12 17.5x12 tris 3 sets 10-15 bar cable pushdown 140x15 140x15 130x15 3 sets reversed cable push down (palms facing) 8-10 100x12 100x12 100x12 bis 3 sets barbell curl 8-12 85x9 85x6 75x6 75x8 3 sets preacher db 8-12 32.5x10 32.5x10 32.5x10 2 sets hammer curl db 10-15 27.5x10 27.5x10 weight: 182 __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-18-2007, 11:47 PM	#67
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log rearranged my schedule, pushed legs back to wednesday b/c of an exam. Monday: Chest 3 sets flat db 8-12 85x8 85x8 85x8 4 sets incline db 8-12 70x8 70x9 70x10 70x10 3 sets db fly 12 reps 40x12 40x12 40x12 easy Pullover machine medium wt. x 20 medium wt. x 16 2 Sets BodyWeight Dips BWx8 BWx8 Cable Bar Curl 90x12 100x15 easy, nice pump, fast pretty good. 10 lb gain more or less on dumbbells. I want 95's by mid july. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-20-2007, 04:37 AM	#68
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Tuesday: Legs Squat (belt) 265x8 265x6 265x6 Push Press 135x10 Cable Pullthroughs w/ rope 80x20 80x20 Decline Crunches, Fast BWx20 BWx20 __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-21-2007, 11:42 PM	#69
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log decided to throw some more power movements in since i got tired of working my lats today and I wanted to show off a bit Thursday: Back Curl Grip Chins BWx15 BWx15 BWx8 bent over row db 4 sets 8-12 100x12 100x12 100x12 front pulldown wide 3 sets 8-10 195x10 195x10 195x10 WSB Pin Pull 225x3 315x3 405x3 495x1 pretty easy 545x0 tired. weight: 183 __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-22-2007, 11:13 PM	#70
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Friday: shoulders/arm 3 sets CloseGrip Bench 8-10 145x10 155x9 165x3 175x3 3 sets Bradford Press 95x8 95x8 95x8 3 sets side laterals 10-12 25x12 25x12 25x12 3 sets rear lateral db 10-12 20x12 20x12 tris 3 sets 10-15 bar cable pushdown 150x12 150x12 150x8 3 sets reversed cable push down (palms facing) 8-10 110x12 110x12 110x12 bis 3 sets barbell curl 8-12 85x8 85x8 85x8 75x10 3 sets preacher db 8-12 35x10 35x10 35x10 short rest time 2 sets hammer curl db 10-15 27.5x10 27.5x10 weight: 183 __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-24-2007, 06:02 PM	#71
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Saturday: GPP spent about 30-40 minutes doing cleans, presses, squats, stair climbing with a gym bag filled with 100 lbs of sand. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-25-2007, 10:56 PM	#72
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Monday: Legs Deadlift 135x5 225x5 315x5 405x4 hand rips 315x8 Hang Clean 135x8 135x8 Leg Press 200x8 290x8 380x8 560x8 Ab Machine Mediumx10 Mediumx10 yeah the hand ripping was really painful and I got a callous thats oozing a bit . First time pulling in a few weeks. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-26-2007, 01:05 AM	#73
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,899 Recipes: 0 Rep Power: 221	Re: Vario's training log ewwwwww gross. Nice pulls though. __________________ No supplement can make up for the lack of a strong work ethic.

06-26-2007, 11:07 PM	#75
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log yeah. I wore a strap on my right hand. It made dumbbell bench a pain in the ass. Tuesday: Chest Dumbbell Bench 90x6* 85x9 85x8 *used a spotter, spotter sucked. Had him help with the first rep, then did the rest myself Incline DB 70x9 70x9 70x10 70x9 Dumbbell Fly 40x14 40x14 40x14 Nautilus Pullover Mediumx20 Nautilus Fly Mediumx12 Bodyweight Dips BWx10 BWx6 Pumped Cable Curl 100x15 fast 100x15 slow Don't think Im ready for the 90's, gonna do 85x12 for 3 next week and see where I go from there. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

06-30-2007, 04:49 AM	#76
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Wednesday: swam a half mile Thursday: Back bodyweight pullups 4 sets upto 15 BWx15 BWx15 BWx8 bent over row db 4 sets 8-12 110x10 110x10 110x10 front pulldown wide 3 sets 8-10 210x8 210x8 210x8 cable row 3 sets 6-10 180x8 180x8 180x8 Hang Clean 115x8 115x8 Friday: Arms Close Grip Bench 165x6 175x3 185x2+1 Side Laterals 25x10 Rear Laterals 20x10 Bradford Press 115x5 95x6 Tricep Pushdown 160x15 140x15 140x12 Reverse Tricep Pushdown 100x12 100x12 100x12 Barbell Curl 85x10 85x6 Preacher Dumbbell Curl 35x10 35x10 35x10 __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

07-01-2007, 06:02 PM	#79
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116

06-30-2007, 02:51 PM	#77
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	Re: Vario's training log i havn't done a DB press in ages. those are some good number u have there. Explains why I have such a small chest. I have my reasons... (the ability to make a full swing in golf) and laziness.... and the fact that I'd rather have big triceps. Although the hoodrat bitches really like a big chest. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

06-30-2007, 11:33 PM	#78
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log yeah man I want the 100's by september Saturday: More gpp shit 100 lb Sandbag carry on back for a 1/4 mile, 5 mins timed 100 lb Sandbag clean and press 100 lb Sandbag squat, either shoulder, and back 100 lb Sandbag floor press __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)