Paul's Training Log
3 posters
Page 1 of 2
Page 1 of 2 • 1, 2
Paul's Training Log
Training thus far:
I recently came into possession of a fury shirt tailored to my specific measurments (extra shmedium thanks Lance!). This was the second time using the shirt.
45x10
135x5
175x5
205x5
Added shirt
225x3 (2 board)
250x3(1 Board)
265x1
275x1 PR
285 miss
All things considered I was pleased with the shirt.
I recently came into possession of a fury shirt tailored to my specific measurments (extra shmedium thanks Lance!). This was the second time using the shirt.
45x10
135x5
175x5
205x5
Added shirt
225x3 (2 board)
250x3(1 Board)
265x1
275x1 PR
285 miss
All things considered I was pleased with the shirt.
Paul Fortunato- Posts : 37
Join date : 2011-07-15
Paul's training log
Hey Paul
Good to see someone else posting. Are you using the shirt at Lance's meet? See you there.
Good to see someone else posting. Are you using the shirt at Lance's meet? See you there.
Joe Hummel- Posts : 231
Join date : 2011-07-13
Age : 68
Re: Paul's Training Log
Sorry for the late reply Joe. No, I'll just be pulling at the meet. Still need more work on the bench.
Paul Fortunato- Posts : 37
Join date : 2011-07-15
10/29/2012
First week after competing in Lance's push-pull.
Bench
45x10x2
135x8
165x5
185x5x3
3board
195x3
205x3
215x3
225x3
DB Bench
65x10
70x10
75x10
Lying tri extension
3x10
Pec deck fly
3x11
Tri extension
3 pyramid sets
500 (jumping rope)
Bench
45x10x2
135x8
165x5
185x5x3
3board
195x3
205x3
215x3
225x3
DB Bench
65x10
70x10
75x10
Lying tri extension
3x10
Pec deck fly
3x11
Tri extension
3 pyramid sets
500 (jumping rope)
Paul Fortunato- Posts : 37
Join date : 2011-07-15
10/31/12
Squats. One of those days where you feel beat. Had a hard time staying tight.
Squat
45x10
135x6
185x5
225x5
245x5
265x5
285x5
Leg press
2x15
Hamstring curl
3x11
Felt tired. No excuse.
Squat
45x10
135x6
185x5
225x5
245x5
265x5
285x5
Leg press
2x15
Hamstring curl
3x11
Felt tired. No excuse.
Paul Fortunato- Posts : 37
Join date : 2011-07-15
11/2/12
Deadlifts. Everything felt pretty light
135x8
225x5
315x5
325x5
335x5
Rack pulls (set at knee height)
365x3
385x3
405x3
425x3
DB still leg deadlift
65sx11
70x11
75x12
Goblet pause squats
2x10
DB rows
60x14
75x14
90x14
135x8
225x5
315x5
325x5
335x5
Rack pulls (set at knee height)
365x3
385x3
405x3
425x3
DB still leg deadlift
65sx11
70x11
75x12
Goblet pause squats
2x10
DB rows
60x14
75x14
90x14
Paul Fortunato- Posts : 37
Join date : 2011-07-15
11/5/12
Bench
45x10x2
135x8
165x8
195x5x5
3 board
215x3
230x3
240x3
Cambered bar
135x7
145x6
155x5
DB Rows
75x10
90x10
100x10x2
Tri pull downs
3 supersets (8x light-8x medium-8x heavy)
1 pyramid set
Pull-ups
5,6,5
Jump rope and abs
45x10x2
135x8
165x8
195x5x5
3 board
215x3
230x3
240x3
Cambered bar
135x7
145x6
155x5
DB Rows
75x10
90x10
100x10x2
Tri pull downs
3 supersets (8x light-8x medium-8x heavy)
1 pyramid set
Pull-ups
5,6,5
Jump rope and abs
Paul Fortunato- Posts : 37
Join date : 2011-07-15
11/7/12
Squat
45x8x2
135x5
185x5
225x3
285x5
305x5
325x5-->ball buster
Hang bar squat (purple bands) really trying to focus on exploding out of the bottom.
325x5
365x4
385x5
Hamstring curl
4x8
Adductor machine
4x12
Nice long walk for recovery.
45x8x2
135x5
185x5
225x3
285x5
305x5
325x5-->ball buster
Hang bar squat (purple bands) really trying to focus on exploding out of the bottom.
325x5
365x4
385x5
Hamstring curl
4x8
Adductor machine
4x12
Nice long walk for recovery.
Paul Fortunato- Posts : 37
Join date : 2011-07-15
Cambered bar
Paul, I stopped using the cambered bar after tearing my rotator cuff. I think it stretches the shoulder too much, but then again I'm old. I have since used it upside down a few times mimicking a 2 board.
Joe Hummel- Posts : 231
Join date : 2011-07-13
Age : 68
Re: Paul's Training Log
I definitely felt it in my shoulders after using it. My problem is being weak off the chest so I figured I've give it a shot. This and more shoulder work will hopefully correct this and get my bench to something respectable.
You may be older Joe but you still put the work in! Thanks for the feedback.
Paul
You may be older Joe but you still put the work in! Thanks for the feedback.
Paul
Paul Fortunato- Posts : 37
Join date : 2011-07-15
11/9/12
Deadlift
135x8
225x5
275x1
315x5
345x5
365x5x2
Rack pulls
425x2
445x2
465x2
485x3
Safety bar good morning
105x10
145x8x2
Lat pull down
2x10
1 drop set
Back extensions
Bicep cable curls
Single arm preachers
135x8
225x5
275x1
315x5
345x5
365x5x2
Rack pulls
425x2
445x2
465x2
485x3
Safety bar good morning
105x10
145x8x2
Lat pull down
2x10
1 drop set
Back extensions
Bicep cable curls
Single arm preachers
Paul Fortunato- Posts : 37
Join date : 2011-07-15
11/12/12
Bench
45x10x2
135x8
165x8
185x3
205x1
Added shirt (2 board)
225x2
245x2
265x2
275x2
Incline bench (close grip)
135x8
155x8
175x8
Cable flies
3x11
T-bar chest rows
3x10
Reverse Tricep extensions
3x10
Single arm Tricep extension
3x10
45x10x2
135x8
165x8
185x3
205x1
Added shirt (2 board)
225x2
245x2
265x2
275x2
Incline bench (close grip)
135x8
155x8
175x8
Cable flies
3x11
T-bar chest rows
3x10
Reverse Tricep extensions
3x10
Single arm Tricep extension
3x10
Paul Fortunato- Posts : 37
Join date : 2011-07-15
11/14/12
Squat
45x10
155x5
205x5
Suit straps down. Let me preference this by stating these reps were not parallel. This suit is brand new and pretty tight
245x3
285x3
325x3
345x3--> started to get near parallel
365x3
380x2--> tried adding belt but couldn't get down near parallel
Leg press
270x10
360x8
450x8
540x8
Hamstring curl
3x10
Adductor machine
3x10
45x10
155x5
205x5
Suit straps down. Let me preference this by stating these reps were not parallel. This suit is brand new and pretty tight
245x3
285x3
325x3
345x3--> started to get near parallel
365x3
380x2--> tried adding belt but couldn't get down near parallel
Leg press
270x10
360x8
450x8
540x8
Hamstring curl
3x10
Adductor machine
3x10
Paul Fortunato- Posts : 37
Join date : 2011-07-15
11/16/12
Deadlift
135x7
225x7
315x3--> added squat suit (no belt)
355x3
375x3
390x3 everything felt easy except for getting low in the suit. One the last set I used the belt and it was hard to get air. Need more practice.
Reverse band deadlift (hang bar)
405x3
435x3
460x3
Again, need more work getting low and holding my air.
Safety bar good morning
55x10
105x8
145x8
155x8
DB row
70s x 10
90s x 11
100s x 15
Lat pull down
3x10
Bicep preacher curl
3x11
Hammer curls
Body weight inverted pull up curl things I don't know what they're called
135x7
225x7
315x3--> added squat suit (no belt)
355x3
375x3
390x3 everything felt easy except for getting low in the suit. One the last set I used the belt and it was hard to get air. Need more practice.
Reverse band deadlift (hang bar)
405x3
435x3
460x3
Again, need more work getting low and holding my air.
Safety bar good morning
55x10
105x8
145x8
155x8
DB row
70s x 10
90s x 11
100s x 15
Lat pull down
3x10
Bicep preacher curl
3x11
Hammer curls
Body weight inverted pull up curl things I don't know what they're called
Paul Fortunato- Posts : 37
Join date : 2011-07-15
Re: Paul's Training Log
I think Dean is good at getting low and holding his air. Maybe he can show you sometime
Dominic Rivera- Posts : 89
Join date : 2011-07-13
Age : 31
Location : Chicago, IL
11/19/12
Wow Dominic, you are everyone's best friend.
Bench
45x20
135x8
175x5
195x3
215x1
Added shirt (1 board)
235x1
265x1
285-miss ( brought down too slow)
285x1
DB bench
70x8
75x8
85x9
DB flies
30's x 10
35's x 10
40's x 10
Tricep extension
3x10
Pull ups
10, 8
Lat pull down
3x15
Prison presses
2x10
Tricep kickback
3x10
Bench
45x20
135x8
175x5
195x3
215x1
Added shirt (1 board)
235x1
265x1
285-miss ( brought down too slow)
285x1
DB bench
70x8
75x8
85x9
DB flies
30's x 10
35's x 10
40's x 10
Tricep extension
3x10
Pull ups
10, 8
Lat pull down
3x15
Prison presses
2x10
Tricep kickback
3x10
Paul Fortunato- Posts : 37
Join date : 2011-07-15
11/21/12
Squat
45x10
135x5
225x5
Added suit straps down
275x3
315x3
345x3
365x3 straps up and belt
385x3 added wraps
405x3
425x3 felt good. Starting to hit appropriate depth
Leg press
360x8
450x8
540x9
Hamstring curl
3x10
Abs at home
45x10
135x5
225x5
Added suit straps down
275x3
315x3
345x3
365x3 straps up and belt
385x3 added wraps
405x3
425x3 felt good. Starting to hit appropriate depth
Leg press
360x8
450x8
540x9
Hamstring curl
3x10
Abs at home
Paul Fortunato- Posts : 37
Join date : 2011-07-15
11/23/12
Deadlift
135x8
225x7
315x3 added suit
365x3
405x2 added belt
425x2
445x2
Hangbar
455x2
475x2
495x2
Band assisted pull-ups
5x10
Close grip pull down
4x9
Rear delt + face pulls
3x10 each
Bicep curl (ex bar)
3x10
Concentration hammer curls
3x10
Cable bicep curl
3x10
135x8
225x7
315x3 added suit
365x3
405x2 added belt
425x2
445x2
Hangbar
455x2
475x2
495x2
Band assisted pull-ups
5x10
Close grip pull down
4x9
Rear delt + face pulls
3x10 each
Bicep curl (ex bar)
3x10
Concentration hammer curls
3x10
Cable bicep curl
3x10
Paul Fortunato- Posts : 37
Join date : 2011-07-15
11/26/12
Bench
45x20
135x8
175x5
205x2
215x1
Added shirt
255x1
270x1
285x1
300 miss
300 miss --> no excuse, couldn't move it. Too slow of a descent and no pop. Oh well
DB bench
70s x 8
85s x 8
90s x 6
Cable fly
3x11
Incline DB prison press
3x8
Overhead cable extension
3x12
T bar row
3x10
Abs
45x20
135x8
175x5
205x2
215x1
Added shirt
255x1
270x1
285x1
300 miss
300 miss --> no excuse, couldn't move it. Too slow of a descent and no pop. Oh well
DB bench
70s x 8
85s x 8
90s x 6
Cable fly
3x11
Incline DB prison press
3x8
Overhead cable extension
3x12
T bar row
3x10
Abs
Paul Fortunato- Posts : 37
Join date : 2011-07-15
Re: Paul's Training Log
You're still my hero Paully!
Dominic Rivera- Posts : 89
Join date : 2011-07-13
Age : 31
Location : Chicago, IL
11/28/12
Squat
45x10
135x7
225x4
315x3 added suit straps down
365x3
395x1 straps up with belt
425x1 added wraps
450x1
460x1
Hamstring curl
3x10
Quad extension
3x15
Reverse hyper
3x10
Adductor machine
3x12
45x10
135x7
225x4
315x3 added suit straps down
365x3
395x1 straps up with belt
425x1 added wraps
450x1
460x1
Hamstring curl
3x10
Quad extension
3x15
Reverse hyper
3x10
Adductor machine
3x12
Paul Fortunato- Posts : 37
Join date : 2011-07-15
Re: Paul's Training Log
Hey hey. After a long hiatus I have decided to post my training. Training is back to 5/3/1 style. Instead of putting everything I do on a given day ill try to be as brief as possible
Bench 8/5
Goal
135x5
155x5
175x5+
Did
135x5
155x5
175x11
Db press
45x15
50x15x4
Db rows
70x10
Tricep push down
3x13
Squat 8/7
45x10
135x5
165x5
195x3
210x5
245x5
275x7 --had at least 2 more. Felt tired an loose
Superset (10 front squats, 10 back squats) with 135
Push Press 8/8
Goal
95x5
110x5
125x5+
Did
95x5
115x5 miss load
125x8
Shoulder press (wider grip) controlled
85x8
85x10x4
Chin ups
10,7,7, 7,7
Bench 8/5
Goal
135x5
155x5
175x5+
Did
135x5
155x5
175x11
Db press
45x15
50x15x4
Db rows
70x10
Tricep push down
3x13
Squat 8/7
45x10
135x5
165x5
195x3
210x5
245x5
275x7 --had at least 2 more. Felt tired an loose
Superset (10 front squats, 10 back squats) with 135
Push Press 8/8
Goal
95x5
110x5
125x5+
Did
95x5
115x5 miss load
125x8
Shoulder press (wider grip) controlled
85x8
85x10x4
Chin ups
10,7,7, 7,7
Paul Fortunato- Posts : 37
Join date : 2011-07-15
Re: Paul's Training Log
Deadlif 8/9
Goal
275x5
315x5
350x5
Did
275x5
315x5
350x11 all touch and go. Had plenty left in the tank.
225x10x5 mixing up grips
GHR
Like...4 sets of 7 (still learning)
Farmer walks (75 and 85)
Some curls and abs
Goal
275x5
315x5
350x5
Did
275x5
315x5
350x11 all touch and go. Had plenty left in the tank.
225x10x5 mixing up grips
GHR
Like...4 sets of 7 (still learning)
Farmer walks (75 and 85)
Some curls and abs
Paul Fortunato- Posts : 37
Join date : 2011-07-15
Re: Paul's Training Log
Bench 8/12
Goal
145x3
165x3
185x3+
Did
140x3 miss load
165x3
185x9
Goal
145x3
165x3
185x3+
Did
140x3 miss load
165x3
185x9
Paul Fortunato- Posts : 37
Join date : 2011-07-15
Re: Paul's Training Log
Squat 8/13
Goal
220x3
250x3
285x3+
Did
225x3
250x3
285x5 felt shiiiiiiittttyyyyy.
Goal
220x3
250x3
285x3+
Did
225x3
250x3
285x5 felt shiiiiiiittttyyyyy.
Paul Fortunato- Posts : 37
Join date : 2011-07-15
Page 1 of 2 • 1, 2
Similar topics
» Joe's comeback log
» Patrick's Training Log
» rehab leg training
» bkipp training log
» Dominic's Training Log
» Patrick's Training Log
» rehab leg training
» bkipp training log
» Dominic's Training Log
Page 1 of 2
Permissions in this forum:
You cannot reply to topics in this forum
|
|