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Default 04-19-2014, 12:33 PM

15 April 2014

CHEST/CALVES

Bench Press
135x15
155x12
185x10
225x6
225x6
225x6

Incline Bench Press
115x12
135x10
155x10

Flat DB Flye
35x10
35x10
35x10

Cable Flye
20x10
20x10
20x10

Standing Calf Raise
90x15
180x12
270x10

Kettlebell Clean & Press
16kgx20 per arm

16 April 2014

QUADS
135X10
205X10
225X10
315X10
315X10

Horizontal Single Leg Press
110x10
110x10
110x10

Leg Extension
210x10
210x10
210x10

17 April 2014

DELTS

DB Shoulder Press
35x15
45x12
50x10
50x10

DB Lateral Raise
25x10
25x10
25x10

DB Upright Row
50x10
55x10
55x10

DB Shrugs
110x12
110x12
110x12

Kettlebell Snatch(rest 1 minute between sets)
16kgx15 per hand
16kgx15 per hand
16kgx15 per hand
16kgx15 per hand

18 April 2104

BACK/TRICEPS

DeadLifts
135x10
225x8
315x5
355x2(75% of max)
355x2(75% of max)
355x2(75% of max)
355x2(75% of max)
355x2(75% of max)

4" Block Snatch Grip Deadlift(60% of max)
285x8
285x8
285x8

Knee Pulls(85% of max)
405x3
405x3
405x3

Behind The Neck Pull down
160x10
160x10
160x10

Seated Wide Grip Row
140x10
140x10
140x10

Close Grip Bench Press
135x15
155x12
185x10
205x8

Skull Crushers
90x10
90x10
90x10

Triceps Pressdown
80x10
80x10
87.5x10

Kettlebell Full Squats(1 minute rest between sets)
16kgx15
16kgx15
16kgx15
16kgx15


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 04-27-2014, 11:22 AM

This would be week 6 on the Trifecta Kit

I Changed up my nutrition this week, sorta.

I subtracted 20 calories (2,980calories) Not much, but I'm trying something different. I will be subtracting 20 calories every week for the next 16-20 weeks. I'm curious on the outcome.

21 April 2014

BICEPS/HAMSTRINGS

BB Curl
50x12
70x12
100x6
100x6
100x6

DB Preacher Curl
35x7
35x7
35x6

2 Arm Cable Curl(facing away)
27.5x8
27.5x6+2partials
27.5x6+2partials

Romanian Deadlifts
135x12
185x12
235x6
245x6
245x6

MTS Hammer Strength Leg Curl
80x8
85x8
85x8

All the below exercises done in a giant set with no rest between exercises and not putting down the kettlebell:

Kettelbell Hand to Hand Swings
16kgx100

Kettlebell Clean & Press
16kgx16 per arm

Kettlebell Snatch
16kgx30 per hand

Full Squats
16kgx30

22 April 2014

CHEST/CALVES

Bench Press
135x10
155x10
185x10
225x8
225x8
225x7

Incline Bench Press
135x10
165x7
165x7

DB Flat Bench Flye
40x8
40x8
40x8

Cable Flye
25x8
25x6+2partial
22.5x8

Standing Calf Raise
90x12
180x12
270x10
270x10

23 April 2014

QUADS

Squats
135x10
185x10
225x10
325x8
330x6(wore belt)
330x6(wore belt)

Seated Single Leg Press
130x8
140x8
150x8

Leg Extensions
220x8
225x8
225x8

Kettlebell Hand to Hand Swings
20kgx60
rest 2minutes
Kettlebell Clean & Press
20kgx9 per arm

24 April 2014

DELTS

DB Shoulder Press
35x12
45x12
55x8
60x7
60x6

DB Lateral Raise
30x8
30x8
30x8

DB Rear Lateral Raise
50x8
50x8
50x8

DB Upright Row
60x8
65x8
65x8

DB Shrugs(wish my gym had heavier dumbbells)
110x15
110x15
110x15

25 April 2014

BACK/TRICEPS

Deadlift 1" deficit
135x8
185x5
225x3
315x2
365x2
380x2(80%)
403x2(85%)
427.5x1(90%)
427.5x1(90%)
452.5x1(95%)

Knee Pull
430x1
430x1
45x1

Behind Neck Pulldown
160x8
160x8
160x8

Seated Wide Grip Row
160x8
160x8
160x8

Close Grip Bench Press
135x10
185x10
205x8
205x7
205x6

Skull Crushers
100x8
100x8
100x8

Tri Pressdown
90x8
90x6+2 partials
90x6


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
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Personal Trainer
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IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 05-04-2014, 09:42 PM

28 April 2014

BICEPS/HAMSTRINGS

BB Curl
50x12
70x12
100x8
100x6
100x6

DB Preacher Curl(using a false grip)
35x6
35x6
35x6

2 Arm Cable Curl(facing away)
27.5x6
27.5x6
27.5x6

Romanian Deadlift
135x12
185x12
245x8
245x8
245x8

MTS Seated Leg Curl
85x8
85x8
85x8

Kettlebell Hand to Hand Swings
20kg in each handx30
rest 1 minute
20kg in each handx20
rest 30 seconds
20kg in each handx10

29 April 2014

CHEST/CALVES

BB Bench Press
135x10
155x10
185x10
225x8
225x8
225x7

BB Incline Bench Press
165x8
165x8
165x7

DB Flat Bench Flye
40x8
40x8
40x8

Cable Flye
22.5x8
22.5x8
22.5x8

Standing Calf Raise
90x15
180x12
270x8
270x8

Kettlebell Clean & Press(rest 1 minute between sets)
20kgx5 per arm
20kgx5 per arm
20kgx5 per arm
20kgx5 per arm
20kgx5 per arm

Seated Db Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)
30x8+15

30 April 2014

QUADS

Squats
135x10
185x10
225x8
330x6
330x6
330x6

Seated Single Leg Press
150x8
160x8
170x8

Leg Extension
225x8
225x8
225x8

Seated Db Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)
35x8+16

1 May 2014

DELTS

DB Shoulder Press
30x12
40x12
60x8
60x8
60x6

DB Lateral Raise
30x8
30x8
30x8

DB Rear Lateral Raise
50x8
50x8
50x8

DB Upright Row
65x8
65x8
65x8

DB Shrugs
110x15
110x15
110x15

Kettlebell Snatch(1 minute rest between sets)
20kgx10
20kgx10
20kgx10
rest 3 minutes
12kgx50

Seated Db Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)
35x8+17

2 May 2014

BACK/TRICEPS

Dead lift 1''deficit(speed)
135x8
185x5
225x3
275x3
315x3
365x3
405x3(85%)
405x3(85%)
427.5x2(90%)

Knee Pulls
335x5(75%)
335x5(75%)
335x5(75%)

4" Block Snatch Grip Deadlift
305x10(65%)
305x10(65%)
305x10(65%)

Pulldown Behind Neck
180x8
180x8
180x8

Seated Wide Grip Row
160x8
160x8
160x8

Close Grip Bench Press
135x10
185x10
205x8
205x8
205x8

Skull Crusher
100x8
100x8
100x8

Tri Pressdown
90x8
90x8
90x7

Kettlebell Squats(1 minute rest between sets)
20kgx10
20kgx10
20kgx10


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 05-13-2014, 01:21 PM

5 May 2014

BICEPS/HAMSTRINGS

BB Curl
50x10
70x10
105x5
110x5
115x5

Db Preacher Curl
40x5
40x5
40x5

2 Arm Cable Curl(facing away)
30x5
32.5x5
32.5x5

Seated DB Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)

40x8 + 9

Romanian Deadlifts
135x10
185x10
260x5
260x5
260x5

MTS Hammer Strength Seated Single Leg Curl
90x5
100x5
100x5

Hand to Hand Kettlebell Swings
20kgx80

6 May 2014

CHEST/CALVES

Bench Press
135x10
155x10
185x10
245x5
250x5
250x3

Incline BB Press
175x5
185x5
195x5

DB Flat Flye
45x5
50x5
50x5

Cable Flye
25x5
27.5x5
27.5x5

Standing Calf Raise
90x15
180x12
270x8
270x8

Seated DB Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)
40x8+12

Kettlebell Clean & Press
20kgx16 per arm

7 mAY 2014

QUADS

Squats
135x10
185x10
225x8
355x3
355x3
355x3

Seated Single Leg Press
200x5
200x5
200x5

Leg Extensions
235x5
250x5
250x5

Seated DB Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)
40x8+15

9 May 2014

BACK/TRICEPS

Deadlift(speed)
135x10
185x8
225x5
315x2
380x2(80%)
380x2(80%)
380x2(80%)
380x2(80%)
380x2(80%)

Knee Pulls
357.5x6(75%)
357.5x6(75%)
357.5x6(75%)

Pull Down Behind Neck
200x5
200x5
200x5

Seated Wide Grip Row
180x5
200x5
200x5

Close Grip Bench Press
135x10
155x10
185x10
225x5
225x5
225x5

Skull Crusher
110x5
110x5
110x5

Tri Pressdown
100x5
105x5
105x5

Kettlebell Snatch
20kgx15 per arm
rest 1 min
20kgx15 per arm
rest 1 min
20kgx15 per arm


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
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IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 05-13-2014, 01:21 PM

5 May 2014

BICEPS/HAMSTRINGS

BB Curl
50x10
70x10
105x5
110x5
115x5

Db Preacher Curl
40x5
40x5
40x5

2 Arm Cable Curl(facing away)
30x5
32.5x5
32.5x5

Seated DB Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)

40x8 + 9

Romanian Deadlifts
135x10
185x10
260x5
260x5
260x5

MTS Hammer Strength Seated Single Leg Curl
90x5
100x5
100x5

Hand to Hand Kettlebell Swings
20kgx80

6 May 2014

CHEST/CALVES

Bench Press
135x10
155x10
185x10
245x5
250x5
250x3

Incline BB Press
175x5
185x5
195x5

DB Flat Flye
45x5
50x5
50x5

Cable Flye
25x5
27.5x5
27.5x5

Standing Calf Raise
90x15
180x12
270x8
270x8

Seated DB Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)
40x8+12

Kettlebell Clean & Press
20kgx16 per arm

7 mAY 2014

QUADS

Squats
135x10
185x10
225x8
355x3
355x3
355x3

Seated Single Leg Press
200x5
200x5
200x5

Leg Extensions
235x5
250x5
250x5

Seated DB Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)
40x8+15

9 May 2014

BACK/TRICEPS

Deadlift(speed)
135x10
185x8
225x5
315x2
380x2(80%)
380x2(80%)
380x2(80%)
380x2(80%)
380x2(80%)

Knee Pulls
357.5x6(75%)
357.5x6(75%)
357.5x6(75%)

Pull Down Behind Neck
200x5
200x5
200x5

Seated Wide Grip Row
180x5
200x5
200x5

Close Grip Bench Press
135x10
155x10
185x10
225x5
225x5
225x5

Skull Crusher
110x5
110x5
110x5

Tri Pressdown
100x5
105x5
105x5

Kettlebell Snatch
20kgx15 per arm
rest 1 min
20kgx15 per arm
rest 1 min
20kgx15 per arm


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 05-13-2014, 01:32 PM

12 May 2014

BICEPS/HAMSTRINGS

Machine Preacher Curl
65x15
90x12
120x12
120x9
120x8

DB Curl
30x15
35x12
35x12

DB Hammer Curl
30x15
35x12
35x12

MTS Seated Leg Curl
60x15
70x15
70x15
70x15

DB Single Leg Romanian Deadlifts
35x15
50x15
70x15

Hand to Hand Kettlebell Swings
20kgx100


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
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Personal Trainer
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IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 05-18-2014, 11:55 AM

13 May 2014

CHEST/CALVES

BB Incline Press
115x15
135x12
145x12
155x12

DB Flat Press
70x15
80x12
75x9

Incline DB Flye
30x15
30x15
30x15

Machine Flye
100x15
100x15
100x15

Standing Calf Raise
90x15
180x12
180x12
180x12

Kettlebell Clean & Press
20kgx16 per hand

14 May 2014

QUADS

Squats
135x15
205x12
280x12
280x12

Single Leg Extensions
70x12
70x12
70x12

Seated Leg Press
310x12
310x12
310x12

15 May 2014

DELTS

Db Shoulder Press
30x15
40x15
50x12
50x12
50x12

DB Lateral Raise
25x12
25x12
25x12

DB Rear Lateral Raise
30x12
30x12
30x12

BB Shrugs
135x15
225x15
315x15
405x15

Kettlebell Snatch
20kgx30 per arm
rest 4 minutes
16kgx35 per arm

16 May 2014

BACK/TRICEPS

Deadlift(1'' deficit)
135x8
185x5
225x3
275x3
315x2
365x2
380x2(80%)
405x2(85%)
427.5x1(90%)
475x1(100%) NEW PR!!

Knee Pull
450x1
450x1
450x1

Pullups
BWx12
BWx9-3
BWx8-4

DB Row
80x10-2
75x10-2
70x12

Skullcrusher
80x12
80x12
80x12

Press down
80x12
80x9-3
72.5x12

Cable Overhead Extension with elbows on bench
42.5x12
42.5x12
42.5x12

Kettlebell Squats
30kgx30


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
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IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 05-26-2014, 12:00 PM

19 May 2014

BICEPS/HAMSTRING

Machine Preacher Curls
65x15
90x12
120x11
120x9.5
120x9

DB Curl
40x11
40x11
40x10-1

DB Hammer Curl
40x11
40x11
40x11

MTS Seated Leg Curl
70x11
80x11
80x11
80x11

DB Single Leg Romanian Deadlift
75x11
85x11
85x11

Hand to Hand Kettlebell Swings
16kgx30
1 min. rest
20kgx30
1 min rest
24kgx40

20 May 2014

CHEST/CALVES

Incline BB Press
115x12
135x12
160x11
165x11
165x11

DB Flat Press
75x11
80x11
80x9+2 partials

Incline Db Flye
35x11
35x11
35x11

Cable Flye
25x11
30x9
25x9-2

Smith Machine Standing Calf Raise
90x15
200x11
200x11
200x11

21 May 2014

QUADS

Squats
135x10
185x10
225x10
295x9
295x9
295x9

Single Leg Extensions
80x11
85x11
85x9

Seated Leg Press
330x11
330x11
330x11

KettleBell Snatch
16kgx10
1 min rest
20kgx10
2 min rest
24kgx5
1 min rest
24kgx5
1 min rest
24kgx5
1 min rest
24kgx5
1 min rest
24kgx5

22 May 2014

DELTS

DB Shoulder Press
30x15
40x15
55x11
55x11
55x9

DB Lateral Raise
30x11
30x11
30x11

DB Rear Lateral Raise
35x11
35x11
35x11

BB Shrugs
135x15
225x15
405x11
405x11
405x11

Hand to Hand Kettlebell Swings(1 min rest between sets)
16kgx20
20kgx20
24kgx50
24kgx40
24kgx30
24kgx20
24kgx10

23 May 2014

Deadlift(max attempts)
135x8
185x5
225x3
275x3
315x1
365x1
405x1
425x1
480x1(pr'd)
485x1(new pr!)

http://instagram.com/p/oW3Gr8nxne/

Pull Ups
BWx11
BWx9+2 partials
BWx9+2 partials

DB Row
75x11
75x11
75x11

Skull Crushers
90x11
90x11
90x11
90x11

Pressdown
80x11
80x9+2 partials
80x9+2 partials

Cable Overhead Extension with elbows on bench
50x11
52.5x11


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Default 06-01-2014, 11:11 AM

27 May 2014

Chest/Calves/Biceps

Incline Bench Press
115x12
135x10
175x8
180x8
180x8

DB Flat Press
85x8
90x8
90x7

Incline DB Flye
40x8
40x8
40x8

Machine Flye
115x8
125x8
130x8

Smith Machine Calf Raise
90x15
270x6
270x6
270x6

Machine Preacher Curl
65x15
90x12
125x8
130x8
130x8

DB Curl
45x8
45x8
45x8

DB Hammer Curl
45x8
45x8
50x8

28 May 2014

Quads/Hams

Squats
135x10
205x8
255x8
305x6
315x6
315x6

Single Leg Extension
90x8
95x8
100x8

MTS Leg Curl
90x8
95x8
100x8

Seated Leg Press
370x8
390x8
400x8

DB Single Leg Romanian Deadlift
95x8
95x8
95x8

29 May 2014

DELTS

DB Shoulder Press
30x15
40x15
60x8
60x8
60x6+2 partials

DB Lateral Raise
35x8
35x8
35x8

DB Rear Lateral Raise
45x8
45x8
45x8

BB Shurgs
135x15
225x15
315x10
425x8
425x8
425x8

No rest between the following exercise:
Hand to Hand Kettlebell Swings
16kgx100

Kettlebell Clean & Press
16kgx16 per arm

Snatch
16kgx30 per arm

Full Squats
16kgx30

30 May 2014

BACK/TRICEPS

Deadlift
135x10
185x10
225x8
315x8
365x6
380x8

Pullups(one sec hold at top)
BWx8
BWx8
BWX6+2partials

DB Row
85x8
90x8
90x8

Skull Crusher
100x8
100x8
100x8
100x8

Pressdown
87.5x8
95x8
95x6+2partials

Cable Overhead Extension with elbows on bench
57.5x8
57.5x8
57.5x8


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Default 06-19-2014, 08:29 AM

3 June 2014

CHEST/BI/CALVES

Incline Bench Press
115x12
135x10
195x5
205x4
205x3

DB Flat Bench Press
100x5
100x5
105x6

Incline DB Flye
50x5
50x5
50x5

Machine Flye
145x5
160x5
175x5

Smith Machine Calf Raise
90x12
360x5
360x5
360x5

Machine Preacher Curl
65x12
95x10
140x5
155x5
160x5

DB Curl
55x5
55x5
55x5

DB Hammer Curl
60x5
65x5
65x5

4 June 2014

QUADS/HAMS

Squats
135x10
185x8
225x5
355x3
355x3
355x3

Single Leg Extension
115x5
130x5
125x5

MTS Hammer Strength Leg Curl
115x5
115x5
115x5

Seated Leg Press
445x5
445x5
445x5

DB Single Leg Romanian Deadlift
100x5
100x5
100x5

5 June 2014

DELTS

DB Shoulder Press
30x15
40x12
65x5
70x4
70x3

DB Lateral Raise
40x5
40x5
40x5

DB Rear Lateral
50x5
50x5
50x5

BB Shrugs
135x15
225x15
315x10
445x5
455x5
475x5

6 June 2014

BACK/TRICEPS

Dead Lift
135x8
185x5
225x3
275x3
380x3
405x3
415x3
425x3

Pull ups
BW+30x5
BW+40x5
BW+40x3+2 partials

DB Row
100x5
105x5
110x5

Skull Crusher
110x5
110x5
110x5

Pressdown
100x5
110x5
115x5

Cable Overhead Extension with elbows on bench
65x5
72.5x5
72.5x5


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Default 09-01-2014, 12:26 AM

It has been awhile since I have logged my work outs! Life really got in the way for me with the kids out for the summer and buying and moving into a new house. Since things have calmed down I can get back to logging my work outs again.

This is what I have been doing so far. I started the 5x5 Stronglifts about a month ago. I am curious on the out come of following this training protocol.

I also started taking LG Sciences Natadrol and Battle Hardener Kit together.

My joints haven't ached since I started taking the Natadrol about 6 weeks ago, which is great!

I am starting week 2 of the Battle Hardener Kit. Nothing to report as of yet.

I will start logging my work outs starting with tomorrow's if the daycare is open at my gym.


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Default 09-01-2014, 06:19 PM

Quote:
Originally Posted by xstraight_hatex View Post
It has been awhile since I have logged my work outs! Life really got in the way for me with the kids out for the summer and buying and moving into a new house. Since things have calmed down I can get back to logging my work outs again.

This is what I have been doing so far. I started the 5x5 Stronglifts about a month ago. I am curious on the out come of following this training protocol.

I also started taking LG Sciences Natadrol and Battle Hardener Kit together.

My joints haven't ached since I started taking the Natadrol about 6 weeks ago, which is great!

I am starting week 2 of the Battle Hardener Kit. Nothing to report as of yet.

I will start logging my work outs starting with tomorrow's if the daycare is open at my gym.
Life first! This other "obsession" can continue when time allows

Looking forward to seeing how the "hardener" works out for you. care to do a before and af pic?


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Default 09-28-2014, 10:46 AM

These are the workouts that I have done for the last few weeks:

All lifts I would do warm up sets before the working sets. Below are just the working sets

21 July 2014

Squat: 5x5 @ 165
Bench: 5x5 @ 150
BB Row: 5x5 @ 135

23 July 2014

Squat: 5x5 @ 170
O.H. Press: 5x5 @ 95
Deadlift: 1x5 @ 315

25 July 2104

Squat: 5x5 @ 175
Bench: 5x5 @ 155
Row: 5x5x @140

28 July 2014

Squat:5x5 @ 180
O.H. Press 5x5 @ 100
Deads: 1x5 @ 320

30 July 2014

Squat: 5x5 @ 185
Bench 5x5 @160
Row: 5x5 @ 145

2 Aug. 2014

Squat 5x5 @ 190
O.H. Press 5x5 @ 105
Deads 1x5 @ 325

4 Aug. 2014

Squat 5x5 @ 195
Bench 5x5 @ 165
Row 5x5 @ 150

6 Aug. 2014

Squat 5x5 @ 200
O.H. Press 5x5 @ 110
Deads 1x5 @330

8 Aug. 2014

Squat 5x5 @ 205
Bench 5x5 @ 170
Row 5x5 @ 155

11 Aug. 2014

Squat 5x5 @ 210
O.H. Press 5x5 @ 115
Deads 1x5 @ 335

13 Aug. 2014

Squat 5x5 @ 215
Bench 5x5 @ 175
Row 5x5 @ 160

18 Aug. 2014

Squat 5x5 @ 220
O.H. Press 5x5 @ 120
Deads 1x5 @ 340

20 Aug. 2014

Squat 5x5 @ 225
Bench 5x5 @ 180
Row 5x5 @ 165

22 Aug. 2014

Squat 5x5 @ 230
O.H. Press 5x5 @125
Dead 1x5 @ 345

25 Aug. 2014

Squat 5x5 @ 235
Bench 5x5 @ 185
Row 5x5 @ 170

27 Aug. 2014

Squat 5x5 @ 240
O.H. Press 5x5 @ 130
Dead 1x5 @ 350

3 Sept. 2014

Squat 5x5 @ 245
Bench 5x5 @ 190
Row 5x5 @ 175

5 Sept. 2014

Squat 5x5 @ 250
O.H. Press 5x5 @ 135
Dead 1x5 @ 355

8 Sept. 2014

Squat 5x5 @255
Bench 5x5 @ 195
Row 5x5 @ 180

10 Sept. 2014

Squat 5x5 @ 260
O.H. Press 4 sets of 5 at 140 5th set hit 4 reps
Dead 1x5 @360

12 Sept 2104

Squat 5x5 @ 265
Bench 5x5 @ 200
Row 5x5 @ 185

15 Sept 2014

Squat 5x5 @ 270
O.H. Press 5x5 @ 140
Dead 1x5 @ 365

17 Sept 2014

Squat 5x5 @ 275
Bench 5x5 @ 205
Row 5x5 @ 190


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Default 09-28-2014, 11:11 AM

Changed up the routine last week. My Wife wanted to get back into the gym but didn't want to be doing the 5x5 stuff.

Started a second cycle of the Battle Hardener Kit. Still maintaining around 185-190 pounds.

22 Sept. 2014

BI/HAMS

BB Curl
70x12
80x10
90x8
100x6

Seated DB Curl
30x12
35x10
40x8
40x6

Preacher Curl Machine
40x14
50x12
70x8
80x6

Concentration Curl
20x12
20x10
25x8
25x6

DB Hammer Curl
30x12
35x10

Seated Leg Curl
90x12
110x10
180x8
200x6

23 Sept. 2014

CHEST/CALVES

Pushups
1x50

Flat DB Press
45x5
70x10
80x10
80x8
75x9

Incline DB Press
55x10
55x10
55x8
55x8
55x8

Dips
BWx 10 x4 sets

High Pulley Cross Overs Super set with Pushups
15x12 10
20x12 10
17.5x12 10
17.5x10 10

Seated Calf Raise
90x12
90x12

Standing Calf Raise
135x12
225x9

24 Sept. 2014

QUADS

Leg Ext.
80x16
80x16

Back Squats

135x10
205x8
250x6
315x3

Front Squats
185x10
205x4(my right Lat. cramped up like a charlie horse, couldnt finish sets)

Leg Press
270x10
360x10
540x8
540x8
540x8

Leg Ext.
120x10
160x10
160x10
200x8

25 Sept. 2014

DELTS

Military Press
45x30
55x30
55x30

DB Lateral Raise
8x30
10x30
10x30

DB Front Raise
8x30
10x30
15x30

Face Pulls
10x30
20x30
30x30

BB Shrugs
245x30
265x30
275x30

26 Sept. 2014

BACK/TRI

Dead Lifts
135x8
185x5
205x5
225x8
275x6
315x4
365x2

DB Row
50x10
70x10
80x8
90x6
100x6

Lat Pull downs
120x10
135x9
150x6
150x6
Super set with Straight Arm Pull downs
50x20
50x20
50x20
50x20

Skull Crushers
70x14
80x12
90x8
100x6

O.H. DB Tri Ext.
50x14
60x12
70x10
80x8

Close Grip Bench
135x8
135x8
135x8
135x8

Pressdowns

50x14
70x12
90x10
120x8


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Default 09-30-2014, 03:23 PM

Nice work sir!


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Default 12-07-2014, 09:31 PM

I have been slacking on logging my work outs. Life has been extremely busy these last few months.

Here is last weeks work out.

1 Dec. 2014

Squat
135x8
185x5
205x3
225x3
275x5
285x5
290x5
295x5
295x5

BB Lunges
135x6 per leg
135x6 per leg
135x6 per leg
135x6 per leg

Box Step Ups
BWx6 per leg
BWx6 per leg
BWx6 per leg
BWx6 per leg

Glute Bridges(done with leg extension machine)
60x15
60x15
60x15

Leg Extensions
120x15
120x15
120x15

Box Jumps
36"x15
36"x15
36"x15

2 Dec. 2014

Bench Press
135x8
155x5
185x3
205x2
225x5
225x5
225x5
225x5
225x5

Overhead Press
115x6
125x6
135x6
135x6

Close Grip Bench Press
205x6
205x6
205x6
205x6

Skullcrushers
70x15
70x15
70x15

Triceps Pressdown
65x15
65x10-5
65x11-4

Dips
BWx15
BWx15
BWx10-5

4 Dec. 2014

Deadlift
135x8
185x5
205x3
225x2
295x2
315x5
365x5
365x5
365x5
365x5

T-Bar Row
140x6
175x6
175x6
175x6

Straight Leg Deadlift
135x6
185x6
185x6
185x6

Rope Face Pulls
30x15
60x15
60x15

Pulldowns
120x15
120x15
120x15

BB High Pull
95x10
85x10
85x10


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Default 12-08-2014, 10:46 PM

8 Dec. 2014

Front Squats
115x8
135x5
155x3
185x5
205x5
225x5
225x5
225x5

Overhead Squats
45x6
95x2
45x6
45x6
have never done these before, very awkward and hurt my wrists. Need more practice with these

Front Rack Lunges
135x6
135x6
135x6
135x6

Hanging Leg Raises
3 sets of 15

Goblet Squats
50x15
50x15
50x15

GHD Sit ups
3 sets of 15


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Default 12-11-2014, 03:03 PM

Great job dude!


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Default 12-14-2014, 01:55 PM

This last weeks work outs

9 December 2014

Bench Press
135x8
155x5
185x3
205x2
235x4
235x4
235x4
235x4
235x4
235x4

Over Head Press
135x8
140x8
140x8

Close Grip Bench Press(I was feeling really weak today)
215x6
210x5 drop to 205x3
195x5-3

Skull Crusher
60x20
60x20

Pressdowns
57.5x14-6
57.5x15-5

Push ups
BWx20
BWx20

10 December 2014

Squat
135x8
185x5
205x3
225x2
275x1
300x4
300x4
300x4
300x4
300x4
300x4

Barbell Lunges
140x8
140x8
140x8

Box Step Ups
BWx8
BWx8
BWx8

Barbell Glute Bridges(done in the leg extension machine)
60x20
80x20

Leg Extensions
120x20
120x20

Box Jumps
36"x20
36"x20

11 December 2014

Dead Lifts
135x8
205x5
275x3
315x3
365x4
370x4
375x4
375x4
375x4
375x4

T-Bar Row
175x8
175x8
175x8

Straight Leg Deads
185x8
205x8
205x8

Face Pulls
70x20
70x20

Pulldowns
120x20
120x20

Barbell High Pulls
70x16-4
70x14-6

12 December 2014

Front Squats
115x8
135x5
155x3
225x4
225x4
225x4
225x4
225x4
230x4

Front Rack Lunges
135x8
135x8
135x8

Hanging Leg Raises
BWx20
BWx20

Goblet Squats
50KBx20
50KBx20

GHD Sit Ups
2 sets of 20


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Default 12-21-2014, 12:57 PM

This week I feel like I was fighting a chest cold, so my lifts were not as heavy as I would have liked them to be.

15 Dec. 2104

Squat
135x8
185x5
205x3
225x3
275x1
295x1
315x3
315x3
315x3
320x3
325x3
330x3
335x3

BB Lunges
140x10
140x10
140x10

Box Step Ups
36"x10
36"x10
36"x10

BB Glute Bridges
80x20
80x20
80x20

Leg Extensions
120x20
120x20
120x20

Box Jumps
36"x20
36"x20
36"x20

16 Dec. 2014

Bench Press
115x8
135x8
155x5
185x3
205x2
225x2
240x3
240x3
240x3
240x3
240x3
240x3
240x3

Over Head Press
140x10
140x10
140x8-2partials

Close Grip Bench Press
185x9-1
175x7-3
175x8-2

Skull Crushers
60x20
70x20
70x20

Pressdowns
80x20
90x20
90x20

Push ups
BWx20
BWx20
BWx20

17 Dec. 2014

Dead lifts
135x8
185x5
205x3
225x3
275x3
315x1
335x1
385x3
385x3
385x3
385x3
385x3
385x3
385x3

T-Bar Row
175x10
175x10
175x10

Romanian Deadlift
205x10
205x10
205x10

Rope Face Pulls
60x20
75x20
75x20

Pulldowns
105x20
105x20
105x20

BB High Pulls
70x20
70x20
70x20

19 Dec. 2014

Front Squats
115x8
135x5
155x3
185x2
235x3
235x3
235x3
240x3
240x3
250x3(new pr)
250x3(new pr)

Front Rack Lunges
135x10
135x10
135x10

Hanging Leg Raises
3 sets of 20

Goblet Squat
50x20
50x20
50x20

GHD Sit ups
3 sets of 20


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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