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Thread: Robzilla's Log

  1. #11
    Twirp
    Join Date
    Oct 2012
    Location
    London Ontario
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    Default

    Bench
    barx12/12
    135x3
    225x3
    275x3
    275x3
    275x3
    Dead Lifts
    barx10
    135x3
    225x3
    6 sets of 3@260lbs
    Close grip Incline
    135x10/10
    185x10/10
    225x6
    Pedlay Rows
    barx10
    4 sets of 10@135lbs
    Pull Ups(wide)
    160x10
    150x10
    140x6
    130x5
    Ab work

  2. #12
    Twirp
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    Oct 2012
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    London Ontario
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    Bike 3 minutes
    2x10 Heel Slides
    2x5 wall squats
    Squat
    Warm up(box squats/only bar)
    6 lvl box@ 3 sets of 10
    5 lvl box@ 3 sets of 10
    4 lvl box@ 3 sets of 10
    Working set(free squats/Sumo)
    95x5/5/5/5/5
    Leg extension
    80x10
    100x10/10
    120x5/5
    140x5/5
    Leg curl
    80x10/10
    100x10/10
    Side Bends
    35x10/10/10
    Stair Master
    4 minutes
    Cardio
    3 minutes @mph

  3. #13
    Twirp
    Join Date
    Oct 2012
    Location
    London Ontario
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    Bench
    barx10/10
    135x3
    225x10/10
    225x5/5
    135x10
    Rack Pull
    135x10
    225x10
    315x10
    Power shrugs
    135x10
    225x10
    315x8
    Waist High Pulls
    205lbs@8 singles

    Notes: today was a short day, got off work to late

  4. #14
    Twirp
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    Oct 2012
    Location
    London Ontario
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    Bike
    2 minutes
    Heel slides 2x10
    wall Squat
    Squat
    Warm up (box)
    (6)2x10
    (5)2x10
    (4)1x10
    Working set(Sumo)
    105@5x5
    Leg Extensions
    40x10
    100x10
    120x10
    100x10
    80x10
    Single Leg(Left)
    40x10/10
    50x5
    Leg curls
    60x10
    100x10
    80x12/12/10
    60x5
    Calf Raise
    140x10
    120x10
    Stair Master
    5 minutes

  5. #15
    Twirp
    Join Date
    Oct 2012
    Location
    London Ontario
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    Monday

    Bench
    barx12/12
    135x3
    225x3
    280@ 3 sets of 3
    Dead Lift
    barx10
    135x3
    225x3
    275 by 6 sets of 3
    Pedly Rows
    4x10@155lbs
    Standing Curls
    40x10/8
    35x5/5/5/5
    10x10/10
    JM Pressing
    35x10/10
    25x15/10
    Shrugs
    5 sets of 15 @135lbs
    Front raises
    4 sets of 10 @95lbs

  6. #16
    Twirp
    Join Date
    Oct 2012
    Location
    London Ontario
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    Wall squats
    Heel slides
    Squat
    barx10
    135x5/5/5/5/5
    Leg extensions
    40x10
    80x10
    100x10/10
    80x10
    40x10

    Note: At work did not feel good all day, had a massive headache but had to train. Also got side tracked but I helped a fellow Heavy lifter out.

  7. #17
    Twirp
    Join Date
    Oct 2012
    Location
    London Ontario
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    Rack Pull
    135x10
    225x10
    315x10
    405x5
    Power Shrugs
    135x10
    225x10
    315x10
    335x10
    Bench
    barx10/10
    135x3
    225x10
    225x10
    225x10
    225x10
    DB Incline
    35x10
    40x10
    50x10/10
    Seated curls
    35x5/5/5/5
    Tricep push downs
    150x10/10/10
    120x10/10
    Pull up Machine
    140x5
    120x5
    90x5
    Dip Machine
    130x10
    120x10

    Note: need week I move up to 235lbs for rep day, Chest was killed on today

  8. #18
    Twirp
    Join Date
    Oct 2012
    Location
    London Ontario
    Posts
    31
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    Default

    Tentative Schedule for 2013

    IPF
    Toronto Super Show
    Dates: May 31 to June 1 2013
    Saturday May 31 Open Three Lift Classic and Equipped
    Sunday June 1 Bench Only Classic and Equipped

    UPA
    Iron Battle on the Mississippi
    July 20th& 21st, 2013
    Dubuque, IA

    SPF
    Tri State Powerlifting and Bench Press Championship
    April 06, 2013
    Venue: Holiday Inn
    Blytheville, Ar.

    Note: after February I will be able to plan finances

  9. #19
    Twirp
    Join Date
    Oct 2012
    Location
    London Ontario
    Posts
    31
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    0

    Default

    Bike
    Wall squats
    heel slides
    Squat
    barx10
    135x3
    165x5
    165x5
    165x5
    165x5
    Leg extension
    40x10
    80x10
    110x10/5
    80x10
    60x10
    Left Leg Singles
    50x10
    60x10
    Leg curl
    40x10
    80x10
    100x10
    70x10
    hip work
    stair master
    5 mins
    cardio
    3 mins

  10. #20
    Twirp
    Join Date
    Oct 2012
    Location
    London Ontario
    Posts
    31
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    0

    Default

    Bench
    barx10/10
    135x3
    225x3
    285x3
    285x3
    285x3
    Dead Lift
    barx10
    135x3
    225x3
    285x3
    285x3
    285x3
    285x3
    285x3
    285x3
    Pedly Rows
    4 sets of 10@ 165lbs
    Standing curls
    40x10/8/7/5
    30x6/10
    Tri-extensions
    30x10/10
    Push Down
    110x10
    150x7/7
    Front bar raise
    80x10/10
    90x10/10
    Side Raise
    30x5/5
    2x5/5/10/7/5
    Close Grip
    135x15/10


 
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