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Katana V3 ONLY log for a regular joe
- Thread starter bgbay
- Start date
Alright a few people have been asking for my lifts, as I mentioned coming off a long injury lay off, yes this is my prepared excuse for being some what weak for my size. Mostly my lifts are just to warm up to my big lift, I practice MMA so I focus mainly on building raw strength in the airs of Bench, Standing OHP, Deads, Squats. Everything else is just added assistance work for a warm up and some physique 
Wide Grip Chin Ups
5 X BW
5 X BW
5 X BW
5 X BW
Straight arm pull downs?(Stand up and pull the lat machine bar down with straight arms)
10 X 80
10 X 80
10 X 90
Face Pulls (use the rope on universal machine, put it a little above nose height and pull towards me with both arms)
10 X 100
10 X 100
10 X 100
Rows on machine? (Hook handle to universal machine, pull towards me pretty much parrallel to floor)
6 X 80
6 X 80
6 X 80
Bent Over Rows
8 X 155
7 X 155
7 X 155
Dead Lifts
10 X 155
5 X 245
5 X 245
2 X 315
I felt pretty good today, extra bit of sweat maybe from working hard or maybe from the katana not sure, but I did feel a little more thermogenic. Still feel strong, my lifts have been sproadic so it's good, I should have my dead back up to 400ish this time next month.
Wide Grip Chin Ups
5 X BW
5 X BW
5 X BW
5 X BW
Straight arm pull downs?(Stand up and pull the lat machine bar down with straight arms)
10 X 80
10 X 80
10 X 90
Face Pulls (use the rope on universal machine, put it a little above nose height and pull towards me with both arms)
10 X 100
10 X 100
10 X 100
Rows on machine? (Hook handle to universal machine, pull towards me pretty much parrallel to floor)
6 X 80
6 X 80
6 X 80
Bent Over Rows
8 X 155
7 X 155
7 X 155
Dead Lifts
10 X 155
5 X 245
5 X 245
2 X 315
I felt pretty good today, extra bit of sweat maybe from working hard or maybe from the katana not sure, but I did feel a little more thermogenic. Still feel strong, my lifts have been sproadic so it's good, I should have my dead back up to 400ish this time next month.
Today I did another lift...
Bench
10 X 135
5 X 185
5 X 185
5 X 205
3 X 225
3 X 225
Cable Cross Overs
10 X 40
8 X 55
4 X 70
Undergrip raises?? (where you lift two dumbells without bending elbows , palms up)
8 X 20
7 X 20
5 X 20
Cable Flies
10 X 40
10 X 40
8 X 55
Tricep Kick backs (curl bar behind legs and curl backwards?
5 X 40
5 X 40
5 X 40
Felt good, especially my bench. prob could of got more if I had a spotter
Bench
10 X 135
5 X 185
5 X 185
5 X 205
3 X 225
3 X 225
Cable Cross Overs
10 X 40
8 X 55
4 X 70
Undergrip raises?? (where you lift two dumbells without bending elbows , palms up)
8 X 20
7 X 20
5 X 20
Cable Flies
10 X 40
10 X 40
8 X 55
Tricep Kick backs (curl bar behind legs and curl backwards?
5 X 40
5 X 40
5 X 40
Felt good, especially my bench. prob could of got more if I had a spotter
Andreas Munzer
Banned
nice setup here.I like this logging format
Today i just went for a run, I measured it today using MapMyRun app, it's 3km, but it's a trail run with some hills I sprint up. Pretty good run for someone that hates cardio. Feeling good, I find a sweat more then usual but nothing serioius or detrimental. I'll get a lift in again tomorrow night I hope!
Andreas Munzer
Banned
nice to see a good trail run thrown in there
Last night I got another good lift in
Wide grip Chin Ups
7 X BW
6 X BW
6 X BW
5 X BW
Dead lifts
10 X 135
6 X 225
6 X 225
3 X 315
3 X 315
Bent Over Row
8 X 155
8 X 155
7 X 155
Good Mornings
Bench bar(45) X 7
Did that three times
Felt good and strong on my deads, they are my main goal it's why I didn't do a bunch of assistance work before hand didn't want to fatigue myself at all.
Wide grip Chin Ups
7 X BW
6 X BW
6 X BW
5 X BW
Dead lifts
10 X 135
6 X 225
6 X 225
3 X 315
3 X 315
Bent Over Row
8 X 155
8 X 155
7 X 155
Good Mornings
Bench bar(45) X 7
Did that three times
Felt good and strong on my deads, they are my main goal it's why I didn't do a bunch of assistance work before hand didn't want to fatigue myself at all.
Today I worked on my bench some more, realized I probably shoulda waited an extra day or two still tired/sore/weak from my back workout
Couldn't get 215 or 225 so I just did higher reps lower weight
Bench
8 X 165
8 X 165
8 X 165
8 X 165
8 X 165
Dips
8 X BW
8 X BW
6 X BW
Push Ups
25 X BW
Knuckle Push Ups
18 X BW
Felt pretty weak towards the end, biceps hurt maybe too many curls during last workout which I realized I didn't log. Did that 7-21 thing.
Couldn't get 215 or 225 so I just did higher reps lower weight
Bench
8 X 165
8 X 165
8 X 165
8 X 165
8 X 165
Dips
8 X BW
8 X BW
6 X BW
Push Ups
25 X BW
Knuckle Push Ups
18 X BW
Felt pretty weak towards the end, biceps hurt maybe too many curls during last workout which I realized I didn't log. Did that 7-21 thing.
