My Training Log

This is going to be an ongoing log of my daily training. I’m not going to include weights, sets, or reps unless I feel it is important. This is not necessarily a training plan you should follow, just what I’m doing right now.

Training Log 10-8-12

Hour long walk in the morning

Pull-down Abs with Elitefts.com Average Band

Power Snatch

Seated Cable Row

Dumbbell Overhead Press

Dumbbell Bent Press

Lots of Band Pushdowns with Elitefts.com Average Band

Band resisted Pushups with Elitefts.com Average Band

Training Log 10-7-12

Hour long walk in the morning

Band Good morning/Band Stomp with Elitefts.com Strong Band and Elitefts.com Average Band

Hyperextensions

Goblet Squats

Goblet Step Ups

Cable Side Bends with Fatgripz

Snatch Grip Rack Pulls

Rack Pulls

Overhead Shrug

Training Log 10-6-12

Pull-down Abs with Elitefts.com Average Band

Barbell Front Raise/Press Combo (3Front Raises into 3 Presses)

Ultra Wide Grip Overhead Press

Stretchers with Fat Gripz

Incline Bench Press wave loading

Barbell curls with Fat Gripz

Push Press

Pallof Press

Training Log 10-5-12

Band Good morning/Band Stomp with Elitefts.com Strong Band

Front Box Squat

Dimel Deadlifts

Barbell Shrugs

Hammer Curls/Cross Body Hammer Curl superset

Side Raise/Dumbbell Swings Superset 100 reps

Training Log 10-4-12

Inverted Row/Barbell Pushup/Reverse Grip Curl Tri-set

Various standing lat pull-downs with Fat Gripz

Dumbbell Floor Press

Victory Press- seated dumbbell overhead press where you press up and out into a V, one of my all-time favorites

Tri-Set: Push-Down/Reverse Grip Push-Down/Cable Curl

Training Log 10-2-12

Pull-down Abs with Elitefts.com Average Band

Band Good morning/Band Stomp with Elitefts.com Strong Band

Power Snatch

Box Squats

Barbell Walkout (these are great to prep the nervous system to be able to handle heavy weights and builds up core strength)

Stretchers with Fat Gripz

Called it a day after that, the squats and walkouts really taxed me. This was my 7th day in a row of pretty hard and intense training so my body and CNS are fried, time to take a day off tomorrow.

Training Log 10-1-12

Band Pull Aparts with Elitefts.com Light Band

Barbell Front Raise/Press Combo (3Front Raises into 3 Presses)

One Arm Barbell Rows

Dumbbell Overhead Press

One-Arm Dumbbell Bench Press

Hammer Curls

Overhead Shrug 100 reps

Training Log 9-30-12

Hour long walk in the morning

Shoulder Dislocates with Elitefts.com Average Band

Pull-down Abs with Elitefts.com Average Band

Band Good morning/Band Stomp with Elitefts.com Strong Band

Inverted Row/Barbell Pushup/Reverse Grip Curl Tri-set

Big Z Press: A specialty of Zydrunas Savickas, the greatest strongman of All-time and possibly the strongest overhead presser ever

Deadlifts with Elitefts.com Monster Mini Bands (these are very taxing)

Drag Curl with Fatgripz

Machine Push-downs/Cable Preacher Curls Superset

Side Raise/Dumbbell Swings Superset 100 reps

Training Log 9-29-12

Shoulder Dislocates with Elitefts.com Average Band

Barbell Jumping Jacks

Cage Press

One-Arm Standing Cable Row

Incline Bench Press wave loading

Reeves deadlifts.

Dumbbell Push-ups/Renegade Rows/Hammer curl Tri-set

Shrugs on Hack Squat Machine 100 reps

Training Log 9-28-12

Shoulder Dislocates with Elitefts.com Average Band (this is my go-to warm-up, I do them before every session)

Pull-down Abs with Elitefts.com Average Band

Face Pulls

Power Snatch

Hyperextensions pulling dumbbells

Lever Press

Suitcase Deadlift

Dumbbell Push-ups/Renegade Rows/Hammer curl Tri-set

Training Log 9-27-12

Band Good morning/Band Stomp with Elitefts.com Strong Band

Various standing lat pull-downs with Fat Gripz

Anderson Squat

Barbell Walkout (these are great to prep the nervous system to be able to handle heavy weights and builds up core strength)

Dumbbell Overhead Press

Side Raise/Dumbbell Swings Superset

Training Log 9-26-12

Inverted Row/Barbell Pushup/Reverse Grip Curl Tri-set

Barbell Front Raise/Press Combo (3Front Raises into 3 Presses)

Good Mornings

Zercher Good Mornings

Cable Side Bends with Fatgripz

Pallof Press

Training Log 9-24-12

Band Pull Aparts with Elitefts.com Light Band

Stretchers with Fat Gripz

Deadlifts

Dimel Deadlifts

Barbell Shrugs

One-Arm Dumbbell Bench Press

Barbell curls with Fat Gripz

Overhead Shrug

Training Log Updated 9-23-12

Pull-down Abs with Elitefts.com Average Band

Band Good morning/Band Stomp with Elitefts.com Strong Band

Farmers Walk with dumbbells

Tri-Set: Push-Down/Reverse Grip Push-Down/Cable Curl with  Fat Gripz

Clean and Press

Straight-Arm Pull down

Pushups/Machine Preacher Curl Superset

Side Raise/Dumbbell Swings Superset

Training Log 9-22-12

Ultra Wide Grip Overhead Press

Overhead Press

Face Pulls

Floor press with Fat Gripz

Rack lockouts with Fat Gripz

Meadows Rows

Dumbbell Push-ups/Renegade Rows/Hammer curl Tri-set

Training Log 9-21-12

Pull-down Abs with Elitefts.com Average Band

Band Pull Aparts with Elitefts.com Light Band

Box Squats (wave loading, do 2 reps at a heavy weight then 4 at a slightly lower weight then keep going back and forth. This tricks the nervous system into thinking the heavy weight is lighter, very taxing though)

Chin-ups/Barbell Pushup Superset (I only do chin-ups/pull-ups about once a month because they really aggravate my elbow tendonitis)

Hanging Leg Raises

Shrugs on Hack Squat Machine

Training Log 9-19-12

Pull-down Abs with Elitefts.com Average Band

Band Pull Aparts with Elitefts.com Light Band

Power Snatch

Landmines

Various standing lat pull-downs with Fat Gripz

Barbell Hack Squats

Dumbbell Overhead Press

Barbell curls with Fat Gripz

Training Log 9-18-12

Inverted Row/Barbell Pushup/Reverse Grip Curl Tri-set

Dimel Deadlifts

Sumo Deadlifts

Dumbbell Floor Press

Hammer Curls/Dumbbell Swings Superset

Training Log 9-17-12

Pull-down Abs with Elitefts.com Average Band

Band Pull Aparts with Elitefts.com Light Band

Barbell Front Raise/Press Combo (3Front Raises into 3 Presses)

Big Z Press: A specialty of Zydrunas Savickas, the greatest strongman of All-time and possibly the strongest overhead presser ever.

Squat/Good Morning Combo – something I use as a warmup, basically alternating a squat with a good morning, back and forth, not done for max weight or reps

Lever Press

Reeves deadlifts. I do these more like an explosive shrug

Bodyweight Skull crushers

Machine Push-downs/Cable Preacher Curls Superset

Training Log 9-15-12

Pull-down Abs with Elitefts.com Average Band

Barbell Rows

Hyperextensions

Trap Bar Deadlifts

Victory Press- seated dumbbell overhead press where you press up and out into a V, one of my all-time favorites

Tri-Set: Push-Down/Reverse Grip Push-Down/Cable Curl

Machine side laterals supersetted with machine side swings

Training Log 9-14-12

Dumbbell Snatch

Various standing lat pull-downs with Fat Gripz

Overhead Press

Rack Pulls

Sword Pulls

Push-ups/Hammer curl superset

Overhead Shrug

Training Log 9-13-12

I can’t really remember what I started out with, the gym environment today had me aggravated the entire time. Clutter everywhere, people using the racks for un-rack-worthy endeavors, people occupying multiple pieces of equipment for supersets and Crossfit, horrible.

Pull-down Abs with Elitefts.com Average Band

Inverted Row/Barbell Pushup Superset

Floor press with Fat Gripz

Rack lockouts with Fat Gripz

Box Squats

Training Log 9-11-12

Band Pull Aparts with Elitefts.com Light Band

Farmers Walk with dumbbells

Band Hyperextensions with Elitefts.com Average Band

Barbell Front Raise/Press Combo (2 Front Raises into 3 Presses)

Ultra Wide Grip Overhead Press

Push Press (Had to cut this short, shoulder and upper back felt very beat up)

Bodyweight Skull crushers/Drag Curl with Fatgripz Superset

Cable Side Bends with Fatgripz

Scott Mailman

Atlasathletics1@yahoo.com

Twitter @atlasathletics

Training Log 9-10-11

Hour long walk in the morning

Band Pull Aparts with Elitefts.com Light Band

Power Snatch

Stretchers with Fat Gripz

High Pulls

Power Cleans

Deadlifts with Elitefts.com Monster Mini Bands (these killed me, hadn’t done them in forever)

Barbell Shrugs

Pushups/Dumbbell Swings Superset

Training Log 9-9-12

Hour long walk in the morning

Front Squat/Back Squat Combo (I do 3 reps front squat right into 3 reps back squat, this is more of a warmup not done for max weight or reps)

One-Arm Dumbbell Overhead Press

Hammer Curls

Incline Bench Press

Meadows Rows

Machine Push-downs/Cable Preacher Curls Superset

Scott Mailman

Atlasathletics1@yahoo.com

Training Log 9-7-12

Inverted Row/Barbell Pushup Superset

Dimel Deadlifts

One-Arm Standing Cable Row

Dumbbell Floor Press

Dumbbell Step-ups

Pushups/Machine Preacher Curl Superset

Shrugs on Hack Squat Machine

Scott Mailman  

Atlasathletics1@yahoo.com

Thursday 9-6-12

Dumbbell Snatch

Barbell Front Raise/Press Combo (One Front Raise into 3 Presses)

Ultra Wide Grip Overhead Press

Lever Press

Barbell Hack Squats

Tri-Set: Push-Down/Reverse Grip Push-Down/Cable Curl

Scott Mailman

Atlasathletics1@yahoo.com

Tuesday 9-4-12

Abnormally long warm-up because all 3 racks were being used, 2 of them actually being used for squats, amazing!

Face Pulls

Band pull-aparts with elitefts.com light band

Box Squats

Floor press with Fat Gripz

Barbell curls with Fat Gripz

Cable rows with Double-D handle and Fat Gripz

Reeves deadlifts. I do these more like an explosive shrug

Machine side laterals supersetted with machine side swings

Sunday 9-2-12

Squat/Good Morning Combo – something I use as a warmup, basically alternating a squat with a good morning, back and forth, not done for max weight or reps.

Hyper Deads – Deadlifts done on a Hyperextension bench

Goblet Box Squats – Goblet squats to a bench

Deadlifts

Pushups Supersetted with Hammer Curls

Overhead Shrugs – Hold bar overhead in a snatch grip and shrug

Tricep Pushdown Machine Supersetted with Cable Preacher Curls

Scott Mailman

Atlasathletics1@yahoo.com

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