LAnce K training log

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LAnce K training log

Post  Lance Karabel on Wed Nov 30, 2011 10:35 am

bench
135x12 225x10 275x10 315x10 340x8
titan ram(single) 405x10
magnum inc press
90x10 180x10 270x10 360x10
pec dec flys
125x10 175x10 225x10
vbar pressdowns
60x10 80x10 90x10

11-16-11
leg extension
45x12 90x12 115x12 135x12
leg press
270x10 360x10 450x10 540x10
standing single leg curls
50x8 60x8 70x8
seated calf raises
90x12x3

11-18-11
deads
135x8 225x5 315x5 405x5 495x3 585x3 655x2 700x1
close grip pulldowns
150x8 180x8 210x8
dumbell rows
90x8 100x8 110x8

11-21-11
bench
135x12 225x10 275x10 315x10 340x10 365x8 375x8
rack lockouts
315x5 405x5 455x4 470 miss,470x2
cable flys
50x12 70x12 80x12 90x12
dumbell skull crushers
40x10 50x10 55x10
reverse grip pressdowns
80x10 100x10 110x10
single arm rope extensions
20x10 30x10 40x10

11-22-11
standing push presses
135x10 185x10 205x10
side lateral raises
25x15 30x15 35x15 40x15
cambered bar shrugs
225x15 315x15 405x15
trap bar shrugs
185x50
reverse curls
45x20 65x20 75x20 85x20
alternate db curls
40x15 45x12 50x12 55x10
preacher curls w close grip
70x15 80x15 90x15
hammer concentration curls
30x15 40x15 50x15

11-23-11
squats
135x8 225x8 315x8 365x8 405x8
hack squats
90x10 180x10 270x10 360x10
leg extensions
65x12 110x12 155x12 200x12
lying leg curls
90x10 100x10 110x10 120x10
standing calf raises
180x10 270x10 360x10

11-25-11
deads
135x8 185x8 225x8 275x8 315x8 365x8 405x8
wide grip pulldowns
120x15 135x15x2
magnum close grip pulldowns
90x15 135x15 170x15
rear delt machine flys
75x15 100x15 125x15
21's
35/45/55
alternate hammer curls
30x15 40x15 50x15
magnum preacher curls
15x15 20x15 25x15
reverse curls
50x15x3

11-28-11
135x10 225x10 275x10 325x8 355x8 385x8
2bd press w pause
405x3 445x3 470x3
incline db press
85x10 100x10 110x10
pec dec flys
150x15 200x15 225x15 250x15
vbar pressdowns
90x10 110x10 130x10 150x10
dumbell kickbacks
40x10 50x10 60x10
reverse grip pressdowns
60x12 80x12 90x12

11-29-11
seated db extensions
55x15 75x15 90x12
side lateral raises
30x12x40x12 50x12 60x10
cambered bar shrugs(rear)
135x15 225x15 315x15 405x12 455x12 495x10
preacher curls w wide grip
70x12 90x12 110x8 130x5
alternate hammer curls
50x10 60x10 65x10 75x10
reverse curls
70x15 90x15 100x12 110x10
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Re: LAnce K training log

Post  Dominic Rivera on Thu Dec 01, 2011 1:04 am

Welcome to the site LAnce K!
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Re: LAnce K training log

Post  Lance Karabel on Fri Dec 02, 2011 9:53 am

Dominic Rivera wrote:Welcome to the site LAnce K!

Thanks Dom!
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Re: LAnce K training log

Post  Lance Karabel on Fri Dec 02, 2011 10:03 am

11-30-11
Squats
135x8 225x8 315x8 405x8 455x8
Leg press (single)
90x12 180x12 270x12 360x12
Standing leg curls/Seated calf raises (superset)
60x8/90x12
70x8/135x12
80x8/160x12
90x8/180x12

12-1-11
Close grip bench
135x20 185x20 225x20 265x15
Reverse Grip bench
185x10 225x10 275x10
Hammer Strength decline press
180x15 270x15 320x15
Pec Dec flys
125x15 150x15 175x15
Cable kickbacks w chain
80x15 100x15 120x15 140x15
Cross face one arm cable ext
30x15 40x15 50x15
Reverse grip pressdowns
110x15 140x15 150x15
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Re: LAnce K training log

Post  Lance Karabel on Tue Dec 06, 2011 10:34 am

12-2-2011
Deads
135x8 225x8 315x8 405x8 455x8
Asst pullups w heavy band
3x15
Bent over rows
175x10 205x10 255x10
Magnum pulldowns w close grip
180x12 230x12 280x12
Alt dumbell curls
35x12 40x12 45x12
Curls with ez bar
70x15 90x12 100x10

12-5-11
Bench
135x10 225x10 315x10 365x8 395x8 405x5 415x3 355x10
Inc press
205x10 275x10 325x10
Cable flys
60x15 80x15 100x15
Skull crushers
90x10 110x10 130x10 150x10
Vbar pressdowns
100x10 120x10 140x10
One arm db xtn
30x10 35x10 40x10
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Re: LAnce K training log

Post  Lance Karabel on Wed Dec 07, 2011 10:20 am

12-6-11
Push presses
135x10 185x8 225x6 255x6
Front raises w barbell
45x12 50x12 55x12 65x12
Side lateral raises
45x10 55x10 65x10
Cambered bar shrugs
315x10 405x10 495x10 585x10 675x10
Hammer curls cross chest
55x10 65x10 75x10 85x10 90x10
Dumbell preacher curls
40x10 50x10 60x10
Reverse curls w curl bar
90x12 110x12 130x12
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Re: LAnce K training log

Post  Lance Karabel on Sun Dec 11, 2011 8:06 pm

12-7-11
Squats
135x8 235x8 325x8 415x8 475x8 505x8
Leg press
540x10 630x10 720x10 810x10
Stiff leg deads off 4in box
135x10 185x10 225x10
Lying leg curls
90x10 110x10 130x10
Standing calf raises
165x10 255x10 305x10 355x10

12-8-11
Close grip bench
135x15 205x15 245x15 285x15
Flat bench db presses
65x15 85x15 100x15
Magnum machine flys
70x20 90x20 110x20
Bodysolid dip machine
180x15 210x15 240x15
Curl bar tri xtn behind the head
70x15 90x15 100x15

12-9-11
Deads
135x8 225x8 320x8 410x8 500x8
Magnum seated rows
115x10 180x10 230x10 275x10
Magnum machine plate loaded pulldowns
180x10 270x10 315x8 360x8
Cable pullovers
60x12 80x12 90x12
Rear delt flys off pec machine
125x10 162x10 200x10
Seated barbell curls
45x15 65x15 85x15
Preacher curls w close grip
70x15 80x15 90x15
Concentration curls hammer style
35x15 40x15 45x15








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Re: LAnce K training log

Post  Lance Karabel on Wed Dec 14, 2011 10:10 am

12-12-11
bench
135x10 225x10 315x10 385x8 415x5 425x4
3 bd presses w pause
455x3 480x3 500x1
magnum inc press
180x10 270x10 360x10
pec dec flys
175x15 212x15 250x15
dumbell skull crushers
40x10 50x10 60x10
cable ext w rope
70x10 90x10 110x10
suicide tates
35x10 45x10 55x10

12-13-11
seated db press
65x15 85x15 100x12
seated bth bb press
135x8 175x8 195x6 135x10 immediately after the 195
upright rows
45x15 95x15 120x12 135x12
straight bar shrugs
225x15 315x15 405x12 495x10 565x8
rear delt flys off pec machine
100x15 137x15 175x12 212x10
standing curls with curl bar
70x10 90x10 110x10 120x10
Hammer curls
65x8 75x8 85x8
magnum seated preacher curls
35x15 45x15 55x15






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Re: LAnce K training log

Post  Lance Karabel on Mon Dec 19, 2011 10:40 am

12-14-11
Squats
135x8 225x8 315x5 410x5 480x5 530x5 550x6
Single leg presses
180x8 270x8 360x8
Hack squats
90x8 180x8 270x8
Standing leg curls single
60x10 80x10 100x8
Calf raises off leg press
270x12 360x12 450x12 540x12

12-16-11
Deadlifts
135x8 225x8 315x5 410x5 500x5 550x5 590x5
Wide grip pulldowns
150x8 180x8 210x8 240x8
Tbar rows
75x10 170x10 190x8
Alt db curls seated
40x8 50x8 60x8
preacher curls w db
30x10 40x10 50x10










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Re: LAnce K training log

Post  Lance Karabel on Mon Jan 02, 2012 1:28 am

12-19-11
Bench
135x10 225x8 315x8 395x8 425x5 440x3 375x8
Dips
4x8
Hammer Strength Decline
180x10 270x10 360x10
2 hand db ext bth
80x10 100x10 115x10
Vbar pressdowns
90x10 110x10 130x10
One arm cable ext
30x10 40x10 50x10

12-20-11
Push presses
135x8 185x5 225x5 260x3 280x5
Side lateral db raises
35x10 45x10 55x8 65x8
Front raises with db
30x10 40x10 50x10
Diamond bar shrugs
205x10 275x10 325x10
Rear delt machine flys
175x10 200x10 225x8 250x8
Hammer Curls
45x10 55x10 65x10 75x8 85x8
Single arm cable curl
40x10 60x10 70x8 80x8
Top end cable curls
40x10 60x10 80x8 100x8

12-21-11
squats
135x8 225x8 315x5 405x5 485x5 535x5 585x5
Leg press
450x6 630x6 810x6 450x12
Leg curls lying
100x8 120x8 140x8
Seated calf raises
90x10 135x10 180x10 225x10

12-23-11
deads
135x8 225x8 315x5 405x5 495x5 565x3 605x3 635x5
Inverted pullups
3x10
Reverse grip pulldowns
120x10 150x10 180x10

12-26-11
bench
135x10 225x10 315x10 395x7 430x5 455x3
Flat bench db press
100x10 110x10 120x10
pec dec flys
175x15 200x15 225x15
skull crushers
75x10 95x10 115x10
straight bar pressdowns
70x10 90x10 110x10
one arm rope ext
30x10 40x10 50x10

12-27-11
seated bth press
135x8 185x5 225x5 250x5
Seated db press
65x10 85x10 95x10 105x10
rear delt flys with db
40x10 50x10 60x10 70x10
Straight bar shrugs
135x10 225x10 315x10 405x10 495x10
standing bb curls
65x10 85x10 105x10 120x10
hammer concentraion curls
45x10 55x10 65x10 75x10
magnum single arm preacher curls
30x10 40x10 45x10 50x10

12-28-11
squats
135x8 225x5 315x5 405x5 495x5 555x5 605x5
one leg presses
90x10 180x10 270x8 360x8
Standing leg curls
50x10 60x10 70x10x2
standing calf raises
180x10 270x10 315x10 360x10

12-30-11
deads
135x8 225x5 320x5 410x5 500x5 580x5 620x3 655x4
Med grip pulldowns
150x10 180x10 210x10
Single arm magnum pulldowns
90x10 115x10x2
Rear delt machine flys
100x10 150x10 200x10
alt hammer curls(the running man)
30x15 40x15 45x15
preacher curls
50x15 70x15x2






































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Re: LAnce K training log

Post  Lance Karabel on Tue Jan 03, 2012 1:12 pm

Jan 2,2012
Benched at Quads south
Bench
135x10 225x10 315x10 385x5 435x5 465x2
wanted to get 3 with 465
3 bd presses w pause raw
475x5 495x3 515x2
Hammer strength inc press
180x10 270x10 360x10
Cable flys
3x10
Tricep dip machine
3x10
Nautilus tri extension
3x10
rope pressdowns
3x10
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Re: LAnce K training log

Post  Lance Karabel on Wed Jan 04, 2012 12:02 am

1-3-12
Trained shoulders and biceps at Handle Bars gym in Chicago with some of the guys from our gym. Id invite any of our members to go with next time to see just how good we had it at our place. Pretty small and crowded, older equipment, hardcore but rundown, the owner Don is a nice guy. Im actually going to go back this Thursday to train some light chest and triceps.
Push press
135x8 185x8 225x 255x5 275x5
side lateral raises
3x10
standing db presses
3x10
front barbell raises
3x10
Dumbell shrugs
3x10
alt db curls
4x10
concentration curls
3x10

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Re: LAnce K training log

Post  Dominic Rivera on Wed Jan 04, 2012 12:53 am

Thanks for the invite champ...
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Re: LAnce K training log

Post  Lance Karabel on Thu Jan 05, 2012 9:23 am

Dominic Rivera wrote:Thanks for the invite champ...
I did invite you for Thursday (today) and you said " I can just train at a Curves out here. No big deal"
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Re: LAnce K training log

Post  Lance Karabel on Thu Jan 05, 2012 9:27 am

1-4-12
Trained at Quads south today.
Squats
135x8 225x5 315x5 405x5 495x5 565x5 605x3 635x4
Leg press
450x10 630x10 810x10 990x8
Seated hammer strength Leg curl
45x10 90x10 105x10
Angled calf raise
200x10 250x10 270x10
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Re: LAnce K training log

Post  Lance Karabel on Fri Jan 06, 2012 9:59 am

1-5-12
Trained late up at Handlebars.
Close grip bench
135x10 225x10 275x10 315x10
Flat bench db presses
60x15 90x15 120x15
Machine Flys
3x20
skull crushers w straight bar
65x10 85x10 105x10
single arm mahcine ext
3x15
rope pressdowns
3x20
v-bar pressdowns
1x50
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Re: LAnce K training log

Post  Lance Karabel on Sat Jan 07, 2012 3:51 am

1-6-12
Trained at Quads. Forgot baby powder for deads
135x8 225x8 315x5 405x5 495x5 585x3 645x3 675x1
Inverted pullups
3x10
Low cable rows
3x10
Pulldowns behind the head
3x10
Curls
50x15 60x15 70x15
db preacher curls
20x15 30x15x2
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Re: LAnce K training log

Post  Lance Karabel on Tue Jan 10, 2012 10:06 am

1-9-12
Bench
135x10 225x8 315x8 385x6 425x5 455x2 485x1
Dips
2x10 1x8
Hammer strength incline
180x10 270x8 290x8
Hammer strength tricep extension
45x10 70x10 90x8
straight bar pressdowns
90x12 100x10 120x8
Single arm bth db ext
25x10 30x10 35x10
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Re: LAnce K training log

Post  Lance Karabel on Wed Jan 11, 2012 10:00 am

1-10-12
Shoulders
Push presses
135x8 205x6 225x5 255x3 285x3
Upright rows
95x10 135x10 165x10 185x10
Shrugs
225x12 315x12 405x12 495x12 585x12
Rear delt db flys
35x10 45x10 50x10 40x15
Hammer curls
45x10 55x10 65x10 75x10
Concentration curls
30x10 40x10 45x10
Reverse curls w barbell
65x15 75x15 75x15
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