Tom Emelander's Training Log

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Moderator: sdenison


Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Wed Aug 16, 2017 6:55 pm
Squat 555 3 sets of 3
Pull throughs 175 3 sets of 12
Dl hypers 225 3 sets of 8
Suitcase dl 290 3 sets of 3

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Thu Aug 17, 2017 3:27 pm
Ohp 135 3 sets of 8
Standing cable rows 80 5 sets of 15
Decline rope ext 70 15,12,12
Fat grip hammer curls 55 3 sets of 15
Side planks 3 sets of 20

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Fri Aug 18, 2017 5:56 pm
Box squats 315 6 singles
Deadlift up to 725
Safety bar good morning 5 sec neg 305 3 sets of 5
Swiss bar head supported rows 315 3 sets of 5
Yoke 820 2 runs
Holds 485 2 sets of 15 sec

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Mon Aug 21, 2017 3:04 pm
Deload

Decline 225 2 sets of 8
Juarez valley 10
Pull overs 30 2 sets of 20
Wide grip pull down 155 2 sets of 15
Squat 445 3 sets of 3
Pull throughs 125 2 sets of 12
Hyper dl 135 2 sets of 8

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Thu Aug 24, 2017 7:04 pm
Deload

Ohp 115 3 sets of 3
Standing one arm cable rows 80 5 sets of 15
Decline rope ext 55 2 sets of 12
Fat grip hammer 40s 2 sets of 15
Box squats 255 5 singles
585 dl
Safety squat bar good mornings 165 2 sets of 5
Football head supported rows 225 2 sets of 5

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Mon Aug 28, 2017 1:20 pm
Stuck at home due to hurricane flooding

Decline push-ups 5 sec neg 5 sets of 5
Isometric flex chest 10 sets of 10 secs
One leg calf raises 5 sets of 20
Inverted rows 8 sets of 5

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Tue Aug 29, 2017 7:29 pm
Got into gym after hurricane pasted power was out had to make it quick due to no power and it was evening

Squats 525,545,575 doubles
Oly pause squat 375 2 sets of 6
Pull through 190 3 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Wed Aug 30, 2017 5:59 pm
Ohp 145 3 sets of 6
Seated rows 200 12 sets of 5 20 rest
Triceps push downs 110 6 mins sets of 5 15 rest
Reverse fat grip curls 85 3 sets of 15
Side planks 20 3

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Fri Sep 01, 2017 8:43 pm
Box squat 315 6 singles
Dl 745
Safety bar good mornings 5 sec neg 315 3 sets of 5
Head supported rows 325 3 sets of 5
Snatch grip rdls 315 2 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Mon Sep 04, 2017 2:08 pm
Decline 305 8,10
Feet up push-up 5 sec neg 12,10,9,8,7,6
Pull over 30 3 sets of 20
Wide grip pull down 185 3 sets of 12
McGill sit ups 3 sets of 12
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