Kim's Training

Training logs for members of Wild Iron Gym.

Kim's Training

Postby Kim » Sat Nov 17, 2012 12:30 am

11/13 ME Lower

Box squats with doubled minis
135 x 1
145 x 1
155 x 1
105 x 3 (x3) - worked on form

Sumo SLD
105 x 8
125 x 8 (x3)
105 x 8 (x2)

GHR
BW x 8 (x2)
5 x 8 (x3)

Back extensions
10 x 10
20 x 10 (x3)

Spud abs
? x 12 (x3)




11/15 ME Upper

Bench with reverse monster minis - helped a bit too much
100 x 3
120 x 1
140 x 1
160 x 1 easy
180 x miss
140 x 7

BB bent over rows
65 x 8
85 x 6 (x2)
75 x 8 (x2)

DB shoulder press
20 x 10
25 x 8 (x4)

DB bent over rows
40 x 8
45 x 8 (x4)

H-rolls
10 x 6 (x2)
5 x 10 (x3)

Dips
BW x 10-12 (x3)
Last edited by Kim on Mon Nov 19, 2012 10:32 pm, edited 1 time in total.
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Mon Nov 19, 2012 10:31 pm

11/17 DE Lower

Speed squats
135 x 2 (x4)
145 x 2 (x4)
155 x 2 (x2)

Speed pulls
155 x 3 (x2)
+40lbs of chain
155 x 3 (x5) - didn't go heavier because I'm pulling on Tues.

GHR
10 x 8 (x4)

Decline abs
10 x 10 (x3)

Roman abs
15 x 12 (x3)




11/18 DE Upper

Speed bench with 15lbs of chain
85 x 3 (x9)

Seated rows
60 x 8 (x4)

Band tri extensions
Micro x 10-12 (x4)

Inverted rows
BW x 8 (x2)
BW x 6 (x2)

BB OHP
55 x 8
65 x 8 (x2)
55 x 8 (x2)

Need to spend more time warming up before lifting and stretch more afterwards.
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Fri Nov 23, 2012 6:41 pm

11/20 ME Lower

Deficit deads - 2 mats
165 x 3
185 x 3
215 x 3
225 x 1 (x2)

Squats - wider stance than usual
155 x 4 (x2)
155 x 3 (x2)
Lower back was too fried to do sets of 5 like planned.

Dimmel deads
105 x 16-20 (x2)
115 x 20

Reverse hyper
140 x 12 (x3)

GHR
BWx12

GHR situps
15 x 10-12 (x3)





11/22 ME Upper

Bench with 1.5 board
115 x 2
135 x 1
145 x 1

DB bench
30 x 12
35 x 12 (x2)
30 x 12 (x2)

Wide grip BB rows
65 x 8
75 x 6
65 x 8 (x2)

Push press
85 x 6 (x4)

Dips
BW x 10
BW x 8 (x2)
BW x 6

Drank a shake and finished at home because I was starving.

DB rows
40 x 8 (x3)

DB curls
20 x 8 (x4)
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Tue Nov 27, 2012 11:02 am

11/24 DE Lower

Super speedy box squats with doubled minis
85 x 2 (x12)

RDL - conventional and sumo
115 x 8 (x7)

GHR
10 x 6-8 (x3)

GM
95 x 8 (x4)

Reverse hyper
140 x 12 (x3)

Ab wheel
BW x 20 (x4)




11/25 Upper

Pause bench
95 x 5 (x5)

Seated rows
65 x 8 (x4)

Strict OHP
65 x 5
70 x 4
65 x 5 (x2)

Wide reverse grip rows
75 x 8 (x3)

Rope tri pushdowns
? x 8 (x3)

Band tri pushdowns
Micro x 16
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Sun Dec 02, 2012 11:48 pm

11/27 ME Lower

Box squats with minis and 30lbs of chains
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1

Deficit deads - 2 mats
195 x 3 (x2)
195 x1 (x2)

Pull throughs
? x 10 (x5)

GHR
10 x 8 (x4)

45 degree hyper
20 x 10-12 (x4)




11/29 ME Upper

Bench with 15lbs of chains
95 x 1
105 x 1
115 x 1
125 x miss. Wasn't tight, didn't get enough air.

1.5 board bench with 30lbs of chain
105 x 3
100 x 4 (x2)

DB rows
45 x 8 (x4)

DB OHP
25 x 8-10 (x4)

BB rows
65 x 10 (x4)

DB curls
20 x 10 (x4)




12/1 DE Lower

Squats with 45lbs of chains
135 x 2 (x10)

Deads with 40lbs of chain
225 x 2
185 x 2 (x2)

Dimels
115 x 20
135 x 20 (x2)

Ab wheel
BW x 16 (x3)




12/2 DE Upper

Bench with mini
85 x 3 (x9)

DB bench
30 x 12 (x4)

Wide grip BB rows
85 x 8 (x4)

H-rolls
5 x 10 (x3)

Dips
BW x 10 (x4)
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby higgs » Wed Dec 05, 2012 4:06 pm

aha! Now I can cyber-stalk you again...and not have to go to bb.com.
higgs
 
Posts: 26
Joined: Mon Jul 30, 2012 2:03 pm

Re: Kim's Training

Postby Kim » Mon Dec 10, 2012 6:54 pm

12/4 ME Lower

Deads with light reverse bands
245 x 1
265 x 1
295 x 1
315 x miss (x2) - couldn't lock out

Squats with short mini around knees :x
135 x 5
145 x 5 (x3)

RDL
115 x 8 (x4)

45 degree hyper
10 x 20
20 x 15 (x3)



12/6 ME Upper

Bench with 1 board
115 x 3
125 x 3
127.5 x 3
130 x 1 - right shoulder gave out on second rep

Full ROM with pause
95 x 3
105 x 3 (x3)

BB OHP
65 x 5 (x3)

DB rows
55 x 6
45 x 8 (x3)

Inverted rows
BW x 10 (x2)
BW x 8 (x3)

Lateral raises
10 x 12 (x4)

Pushups
BW x 16 (x3)
BW x 20



12/8 Lower

Squats
155 x 2
165 x 2
175 x 2
185 x 3 (x2)
135 x 6

Zerchers
95 x 10
115 x 10
95 x 10

Speed deads with 25lbs of chains
175 x 2 (x6)

Pull throughs
20 x 12 (x5)

GHR situps
15 x 12 (x3)



12/9 Upper

Close grip
95 x 8
105 x 5 (x4)

BB OHP
65 x 8
70 x 3 (x2)
65 x 8 (x2)

Push press
85 x 6 (x2)
95 x 3
100 x 2
95 x 3

BB rows
85 x 8 (x4)

DB bench
30 x 10 x(4)

Band pushdowns
Mirco x 12 (x4)




higgs wrote:aha! Now I can cyber-stalk you again...and not have to go to bb.com.


Stalking on bb.com is probably a bit more fun though. :P
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Sun Dec 16, 2012 2:45 pm

12/11 ME Lower

10inch box squats with 45lbs of chain
135 x 1
145 x 1
160 x 1
175 x 1

Free squats
155 x 3
175 x 3
155 x 3 (x3)

Sumo SLDL
135 x 8 (x4)

45 degree hyper
15 x 10
25 x 10 (x2)

Abs
4 sets



12/13 ME Upper

Bench with mini band
85 x 1
95 x 1
100 x 1
105 x 1
110 x Miss. Right shoulder said no.
95 x 2

DB bench
35 x 8 (x4)

Seated rows - V bar
50 x 10 (x4)

DB shoulder press
25 x 8 (x5)

Dips
BW x 8 (x2)
+ chain around neck
7.5 x 8
15 x 8 (x2)

DB curls
20 x 10 (x5)




12/14 DE Lower

10inch box squats with doubled minis
85 x 2 (x10)

Deficit deadlifts
175 x 2 (x8)

RDL
125 x 8 (x2)
135 x 8 (x2)

GHR
10 x 6 (x3)
5 x 8 (x2)

Reverse hyper
140 x 12 (x4)

Spud abs
5 sets



12/16 Upper

Pause bench
95 x 5
100 x 5 (x4)

Push press
85 x 4 (x4)

Incline DB press
30 x 8 (x4)

T-bar rows
45 x 8 (x4)

Decline skull crushers
Bar+20 x 8-10 (x4)

H-rolls
5 x 10 (x4)

Band tri pushdowns
Micro x 16 (x3)
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Tue Dec 18, 2012 10:28 pm

12/18 ME Lower

Squats
185 x 1
200 x 1
215 x 1
225 x Miss
220 x Miss. Negative 5lbs in 5 months. :(
195 x 2
195 x 1 (x2)
Need more heavy squat volume, no more stupid squat variations.

Deadlifts
185 x 3
205 x 3
225 x 3 (x2)

45 degree hyper
10 x 10
20 x 10 (x2)

GHR
5 x 6-8 (x3)

Spud abs
4 sets
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

Re: Kim's Training

Postby Kim » Fri Dec 21, 2012 12:22 am

12/20

Squat
165 x 3 (x6)

Bench - paused
115 x 2 (x3)
125 x 1

Wide grip BB rows
75 x 8 (x2)
85 x 8 (x3)

OHP
65 x 8 (x3)

Dips
BW x 10
7.5 x 10 (x4)

Skull crushers
Bar+10 x 10
+20 x 10 (x4)
Kim
 
Posts: 47
Joined: Thu Aug 09, 2012 9:47 pm

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