Tom Emelander's Training Log

Forum to store USPA member training logs.

Moderator: sdenison


Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Fri Mar 31, 2017 8:31 am
Deload

Scrape the rack press 145 2 sets of 6
Close grip 3 board 245 2 sets of 5
Bent over flys 20 3 sets of 12
Dips 2 sets of 15
Ab roller 3 sets of 10

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Mon Apr 10, 2017 3:11 pm
Db bench 115 4 sets of 10
Feet up push up 5 sec neg 3 sets of 12
Lat pulldown 195 15,15,15,10
Incline rear delt swings 115 30,28,26
Rope curls 65 4 sets of 12
Face pulls band 3 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Tue Apr 11, 2017 4:59 pm
Hatfield up to 720 double
Pause leg press 200 2 sets of 12
Farmers shrugs 200 a hand 3 sets of 12
Seated rows 230 3 sets of 8
Ghr 25 3 sets of 4

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Thu Apr 13, 2017 2:37 pm
Seated db press 95s 3 sets of 6
Decline close grip 305 6,9
Bent over flys 25s 4 sets of 15
Dips 45 3 sets of 12
Ab roller 3 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Fri Apr 14, 2017 6:11 pm
High dead squats 335 6 singles
Dl up to 745 2 singles
Dl 675 5 singles
Football bar rows 325 3 sets of 5
Pull through 160 3 sets of 12
Side planks 3 sets of 20

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Mon Apr 17, 2017 3:19 pm
Db 115 4 sets of 12
Decline push-up neg 3 sets of 13
Lat pull down 200 4 sets of 10
Partial incline lat swings 105s 3 sets of 40
Rope curls 65 4 sets of 15
Face pulls band 3 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Tue Apr 18, 2017 4:29 pm
Hatfield up to 735 double
Leg press 220 pause 2 sets of 12
Farmers shrugs 210 3 sets of 12
Seated rows 250 3 sets of 8
Ghr 25 3 sets of 4

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Thu Apr 20, 2017 2:55 pm
Seated db 95s 3 sets of 8
Decline cg 315 6,7
Bent over flys 35 4 sets of 12
Dips 55 3 sets of 12
Ab roller 3 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Fri Apr 21, 2017 5:48 pm
High dead squats 335 6 singles
Dl up to 765 for 2 singles
Dl 685 4 singles
Football rows 335 3 sets of 5
Pull throughs 170 3 sets of 12
Side olanks 3 sets of 20

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Mon Apr 24, 2017 4:05 pm
Db bench 115 3 sets of 15
Feet up neg push up 3 sets of 14
Lat pull down 195 4 sets of 12
Incline partials 105 40,31,22
Rope curls 75 4 sets of 10
Face pulls band 3 sets of 12
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