Eugene's Training Log

01/19/10

Bench
135x10 x 2
225x10 x 2
275x8
315x5
315x5 Fl Press
365x3
315x5

DB Press
90x12
100x12
100x6

Tri Pressdowns
2 sets of 20
1 set of 10

01/21/10

Squat
135x8 x 2
225x5
315x3
405x3
495x3
585x2
635x1
675x1

Calve Raises
3 sets of 20

Leg Ext & Leg Curls


Squats done in briefs, suit bottoms and knee wraps. The weight felt good today and really light, I'm still trying to get use to walking out with the weight though.

01/22/10

BB Shruggs
135x25 x 2
225x25 x 2

Military Press
95x20 x 3

DB Shoulder Press
40x15 x 3

45lbs Plate Front Raises
4 sets of 12

Tone of abs

01/24/10

Deadlift
135x10 x 2
225x5 x 2
315x3 Briefs
405x3
495x2 Suit bottoms
495x2 Straps up
545x2
585x1
600x1

Lat Pulldowns
130x15
160x15
190x15

Leg Ext
3 sets of 20

Leg Curls
3 sets of 20

Calve Raises
2 sets of 25
2 sets of 30

GHR's
15x body weight
25x15 x 2

Deadlift's felt really easy today, I think that I'm on point for where I want to be for the meet. Will add in some light band work next week.

01/26/10

Bench
135x5 x 2
225x3
315x2
405x2 Added shirt & 2 brd
455x2
495x2
545x2
585x2
225x5 Raw + 1 pair of chains
225x5 + 2 pair of chains
225x5 + 3 pair of chains
275x5 + 3 pair of chains

Tri Press downs
3 sets of 20

Weight was really light today but didn't want to over do it so I cut it with 585, save more for next week. I haven't done 600 in a meet yet so this is my goal in march is to come out with atleast a 600 bench.

01/28/10

Squat
135x5 x 2
225x3
315x3
405x3
495x3
545x3
585x3
635x3
675x3

Leg Ext
3 sets of 20

GHR's W/strong band
3 sets of 10

01/02/10

Bench
135x5 x 2
135x5 x 2 Added Band
185x5 x 2 + band
225x5 x 2 + band
275x5 x 2 + band
315x5 x 2 + band

DB Press
75 to failure (25)
75 to failure (25)
75 to failure (22)

Red Mini Band Pull Aparts
4 sets of 20

Skull Crushers
95x10 x 3

Used red mini band on the bench today and felt good. I would have gone a bit more but had no spotters.

02/06/10

Squat
135x5 x 2
225x3
315x3
405x3
495x2
585x2
675x2
725x2
765x1 high

Leg Press
4 sets of 10

Calve Raises
4 sets of 20

Leg Ext
3 sets of 15

Leg Curls
2 sets of 15

Hit good depth on the 725 and it came up easy but form was a little loose. Form was off on the 765 really loose so I cut it and called it there. Good spotters make the world of difference and sucks without them. Squats done is briefs and suit no knee wraps until 765.

02/09/10

Raw Bench
135x5
135x5 + Band
225x5 + Band
275x5 + Band
275x5 + Band
315x5 + Band
335x5 + Band
315x5 + Band
225x10 x 2 + Band
185x10 + Band Close Grip
135x10 + Band Close Grip

DB Fly's
35x12
40x12
50x12

Skull Crushers
90x12
105x12
155x12

Tri Ext.
3 sets to failure

Situps

All bench sets were done using the red mini band. Took two weeks of in the shirt will add it back next week.

02/16/10

Bench
135x5 x 2
225x3
315x1
405x1
495x1 Added Shirt & 2 brd
545x1
585x1
600x1
625 miss

600 felt really easy today, had a few bad handoffs that wore me out from having to lift most of the weight. I will be going to check out a few local gyms this weekend, I have to find some dedicated people.

Yeah I hear ya about the handoffs. If my main two guys arent with me I wont bench in my shirt. Can be very devastating with a bad handoff. But good job on the 600!

Thanks man. I see you doing big things man, your numbers are looking good. Congrats and good luck at your meet.

Thanks brother. If you were closer I would make efforts to help you train harder. I know I could get bigger numbers out of you. Keep up the good work and keep me posted. Oh p.s. I getmy new 3 ply APEX tomorrow. Should be like wearing a straight jacket lol.

Yeah, I know I have a lot more in me but I can't really push myself to hard right now without the right people. It would be nice to train with you, maybe we will cross paths sooner or later, lol. Man that 3ply is going to be a beast I know you are going to put up big numbers with it. I should be getting my 2ply here soon, I grew out of my single.

02/21/10

Deadlift
135x5
135x5 Added Red Band
185x5
225x5
275x5
315x5
315x5
315x5

Seated Rows
3 sets of 15

Lat Pulldowns
3 sets of 12

Seated DB Curls
3 sets of 8

Leg Ext.
3 sets of 20

Leg Curls
3 sets of 12

02/23/10

Bench
135x5 x 2
185x5
225x5
275x5
315x5
405x3 Shirt and 1brd
455x3
495x3
515x3
455x5

Floor Press
225x5
275x5
315x5
365x3

Incline
135x12
225x9
135x12

DB Fly's
30x12
35x12
40x12

Rope Ext.
3 sets of 15

Ab's using Rope
3 sets of 20

02/26/10

Squat

135x5 x 2
225x3
315x3
405x3
455x3
495x2
545x2
585x2
315x15
315x15

All squats done in briefs today, kept it light and simple today with a few extra reps at the end. Called it a day.

02/27/10

2 mile run

05/01/10

Bench
135x10 x 2
225x5 x 2
275x3 x 2
225x5 x 3 Reverse Red Band
135x20 x 2

Situps

First day back from a long battle surge, couldn't wait to get back. I've been away for a while so I have a lot of catching up to do and a lot of weight to gain back, I lost over 30lbs but looking forward to packing it back on.

05/02/10

Deadlift
135x5 x 2
185x5 x 2
225x5 x 2
275x5
315x5 x 2

Leg Curls
3 sets of 15

Leg Ext.
3 sets of 15

Calve Raises
3 sets of 20

Lat Pulldowns
3 sets of 15

DB Curls
3 sets of 10

All deadlifts were done conventional, I think I'm going to change it to conventional for this cycle and see how I do.

05/04/10

Bench
135x5 x 2
225x3 x 2
275x3
315x3
335x3
225x5 x 3 Red Mini Band

DB Press
70x10
80x10
100x8

Tri Ext.
6 sets

Rope Ab Pulldowns
3 sets

Wrist Curls
3 sets of 15

Preacher Curls
3 sets of 6

05/06/10

Squat
135x2 x 2
225x3 x 3
275x3 x 3

Leg Press
225x15
315x12
405x10

Calve Raises
3 sets of 25

Leg Press
3 sets of 15

Leg Curls
3 sets of 12

BB Shoulder Press
95x15 x 3

05/08/10

Bench
135x5 x 2
225x5 x 2
225x5 x 3 Black mini band
275x5 Black mini
225x10 Black mini

Behind Head DB Press
75x15 x 3

Side Bends
45x10 x 3

DB Side Raises
40x10 x 3

Situps
3 sets

05/09/10

Deadlift
135x5 x 3
225x3 x 3
315x3 x 2
365x3 x 2

Good Mornings
135x6 x 3
185x6

Seated Rows
3 sets of 12

Lat Pulldowns
3 sets of 12

Hammer Curls
55x8 x 3

DB Shruggs
85x20 x 3

05/11/10

Bench
135x5 x 2
225x3 x 2
275x3
315x3
350x3

DB Press
80x10 x 3

DB Fly's
40x10 x 3

DB Wrist Curls
40x20 x 3

Tri Ext.
3 sets of 15