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Robert's Training Log 2010
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Mon Feb 22, 2010 11:58 pm    Post subject: Robert's Training Log 2010 Reply with quote
February 16, 2010

Deadlift:
135x5
225x5
275x5
315x5

Rack Squats:
405x1
495x1
585x1

February 18, 2010

Bench Press:
95x10
135x5
155x5

Incline Dumbell Press:
40x5
55x5

Skull Crushers:
60x5
60x5

Shoulder P/Rehab

February 19, 2010

Full Squats:
135x5
185x5
225x2
245x1
245x1

Hip Ab/adduction
Leg Extensions

CORE
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Fri Feb 26, 2010 9:18 pm    Post subject: Reply with quote
February 23, 2010

Stiff-Legged Deadlift:
135x5
225x5
275x3
295x3

Rack Lockouts:
315x1
365x1
405x1

1-Arm Rows:
35x10
55x10

Seated Rows:
50x10
60x10

Shrugs:
225x20
225x20

CORE

February 25, 2010

Bench Press:
135x10
155x5
175x5

Incline Dumbell Press:
55x5
60x5

Skull Crushers:
70x5
60x5

Shoulder P/Rehab

February 26, 2010

Full Squats:
135x5
185x5
225x2
245x5
265x3

1-Legged Leg Press:
90x5
180x5
230x5

Hip Ab/adduction

CORE
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Sun Mar 07, 2010 10:55 pm    Post subject: Reply with quote
March 2, 2010

Deadlift:
135x5
225x5
275x5
315x10

Stiff Leg:
275x3
305x4

Rack Squat:
405x3
495x1
585x1

March 4, 2010

Bench Press:
135x10
185x5

Close Grip:
155x5

Skull Crusher:
20x5

Shoulder P/Rehab

March 5, 2010

Full Squat:
135x10
185x5
225x10

1-Legged Leg Press:
90x5
180x5

Leg Extension
130x5
170x5

Hip Ab/Adduction

CORE
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Thu Mar 11, 2010 12:09 am    Post subject: Reply with quote
March 9, 2010

Deadlift:
135x5
225x5
275x3
315x3
365x3

Rack Lockouts:
315x3
365x1
405x1
455x1
495x1

Bent Over Rows:
80x5
110x5

Seated Rows:
60x10
80x10
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Wed Mar 24, 2010 2:49 am    Post subject: Reply with quote
March 11, 2010

Bench Press:
135x10
185x1
205x0
175x6

Close Grip:
135x5
135x5

Skull Crusher:
40x10
60x10

One-arm Tricep Extension
30x10

Shoulder P/Rehab

March 12, 2010

Full Squats
135x10
185x5
225x1
265x4

Hip Ab/adduction

CORE

March 17, 2010

Conventional Deadlift:
135x5
225x5
275x3
315x1
365x1

Rack Squat:
405x3
495x1
585x0

Seated Row:
60x10
80x10

Lat Pulldown:
60x10
60x10

Shrugs:
110x20
225x15

March 18, 2010

Full Squat:
135x10
185x3
225x2
275x1

Front Squat:
95x5
135x5
185x5

One-Legged Leg Press:
90x5
180x5
270x1

Hip Ab/adduction

CORE
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Sun Apr 04, 2010 10:48 pm    Post subject: Reply with quote
March 30, 2010

Deadlift:
135x5
185x5

Stiff Legs on 100lb plate:
225x5
275x5
315x2

Round Back Lockouts:
225x5
275x3
315x3
275x5

Good Mornings:
45x5
95x5
95x5

Hip Ab/Adduction

CORE

April 1, 2010

Bench Press:
135x5
135x5
185x5

Close Grips:
155x7
135x9

Skull Crushers
40x10
70x5

Tricep Extensions

Shoulder P/Rehab

April 2, 2010

Full Squats:
135x5
185x3
225x1
275x2

Front Squats:
185x3
205x3

Leg Extenstions
Hip Ab/Adduction

CORE
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Sun Apr 11, 2010 11:41 pm    Post subject: Reply with quote
April 6, 2010

Deadlift:
135x5
185x5
225x5

Stiff Legs on 100lb plate:
275x5
315x2

Rack Squats:
315x3
405x1
495x1
525x1
495x3

Hip Ab/Adduction
Hack Squats
Leg Extensions

CORE

April 8, 2010

Bench Press:
135x10
135x5
155x10
165x5

Close Grips:
135x5
155x5

Incline Dumbell Press:
45x5
50x5

Dumbell Chest Flys
30x5

Tricep Extensions

Shoulder P/Rehab

April 9, 2010

Full Squats:

135x5
185x5
225x2
265x1
285x1
255x5

Front Squats:
185x3
135x5
135x5

CORE
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Tue May 04, 2010 1:18 am    Post subject: Reply with quote
April 13, 2010

Bench Press:
135x5
135x5
185x1

F6 Bench Shirt:
3-board:
225x3
275x3
315x1
225x15

Dumbell Incline:
35x5
40x5

Skull Crushers:
60x5
60x5

Shoulder P/Rehab

April 15, 2010

Deadlift on 100lb plate:
135x5
185x5
225x5
275x5
295x5

CORE

April 16, 2010

Squats:
135x5
135x5
185x5
225x5
245x5

Hip Ab/Adduction
Leg Extensions

CORE

April 20, 2010

Bench Press:
135x5
135x5
185x1

F6 Bench Shirt:
3-board:
225x3
275x3
335x0
335x1
250x14

Close Grips:
155x5

Dumbell Incline:
45x5

Shoulder P/Rehab

April 23, 2010

Squats:
135x5
185x5
225x5
225x5

Highbar Squats:
205x5

Leg Extensions
Hip Ab/Adduction

CORE

April 27, 2010

Bench Press:
135x5
155x5x5

Close Grips:
135x5

Skull Crushers:
60x10

Dumbell Incline:
45x5

Shoulder P/Rehab

April 29, 2010

Deadlift on 100lb plate:
135x5
225x5
275x5
275x5

Stiff Leg on 100lb plate:
275x5

Rack Squats:
315x3
405x3
495x3
585x1

CORE
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Fri May 07, 2010 12:25 am    Post subject: Reply with quote
May 4, 2010

Deadlift:
135x5
185x3
225x3
275x1
315x1
355x1
385x3
335x5

Rack Squats:
405x3
495x1
585x1
635x1

1-Arm Rows:
40x10x3

Seated Rows:
60x10x3

Barbell Shrugs:
185x30x3

CORE

May 6, 2010

Bench Press:
135x5x2
185x1

F6 Bench Shirt:
3-board:
225x3
275x3
315x1
345x1
250x14

Close Grips:
135x8x3

Skull Crushers:
50x10x3

Press Downs:
40x10x3

Shoulder P/Rehab
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Mon May 24, 2010 2:27 am    Post subject: Reply with quote
May 7, 2010

Squats:
135x5
135x5
185x3
225x1
245x5
245x5

High Bar Squats:
185x8
205x8x2

Hack Squats:
90x8x3

Leg Extensions:
130x10x2

CORE

May 11, 2010

Deadlift:
135x5
185x3
225x3
275x1
315x1
365x1
395x3
335x5

Stiff Legs Off Plate:
275x5x2

Rack Lockouts:
315x3
405x1x3

1-Arm Rpws:
50x10x3

Seated Rows:
60x10x3

Lat Pulldowns:
60x10
50x15

Shrugs:
205x25x2

CORE

May 13, 2010

Bench Press:
135x5x2
185x1

F6 Bench Shirt:
3-board:
225x3
275x2
315x1
355x1
250x15

Close Grips:
135x8x2

Skull Crushers:
50x10x2

Press Downs:
40x10x2

Shoulder P/Rehab

May 18, 2010

Deadlift:
135x5
185x3
225x3
275x1
315x1
365x1
405x3
335x5

Stiff Legs Off Plate:
275x5
275x3

Rack Squats:
315x3
405x1
495x1
405x1

1-Arm Rows:
50x10x2

Seated Rows:
60x10x2

Dumbell Shrugs:
60x25x2

CORE

May 20, 2010

Bench Press:
135x5x2
185x1

F6 Bench Shirt:
3-board
225x3
275x2
315x1
365x1
250x12

Close Grips:
155x8
135x8x2

Skull Crushers:
60x10x3

Press Downs:
50x10x3

Shoulder P/Rehab

Squats:
135x5
185x5
225x5
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Wed May 26, 2010 2:38 am    Post subject: Reply with quote
May 25, 2010

Deadlift:
135x5
185x3
225x3
275x1
315x1
365x1
425x1
275x5

Rack Lockouts:
405x1
405x1
455x1

1-Arm Rows:
50x10
40x10x2

Wide Grip Pullups:
BWx3

Lat Pulldowns:
60x15
40x20

Shrugs:
185x25x3

CORE
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Wed Jun 02, 2010 4:08 pm    Post subject: Reply with quote
May 26, 2010

Bench Press:
135x5x2
185x1

F6 Bench Shirt:
3-board:
225x3
275x2
315x1
375x1

Skull Crushers:
40x10x3

Press Downs:
40x10x3

Shoulder P/Rehab

May 28, 2010

Squats:
135x5
185x3
225x1
250x1
275x5 Knee Wraps

High Bar:
135x8

Hack Squats
Leg Extensions
Hip Ab/Adduction

CORE
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Tue Jun 22, 2010 4:52 pm    Post subject: Reply with quote
June 2, 2010

Deadlift:
135x5
225x3
275x1
315x1
365x1
415x3

Rack Squats:
495x1
525x1
565x1

1-Arm Rows:
40x8x3

Seated Rows:
60x10x3

Shrugs:
225x15x3

CORE

June 3, 2010

Bench Press:
135x5x2
185x1

F6 Bench Shirt:
3-board:
225x3
275x2
335x1
385x1
250x15

Close Grips:
155x5x2
135x5

Skull Crushers:
60x8x3

Press Downs:
40x10x3

Shoulder P/Rehab

June 4, 2010

Squats:
135x5
185x2
225x2
255x5x2 Knee Wraps

CORE

June 16, 2010

Squats:
135x5
185x2
225x2
285x3x2 Knee Wraps

Pause Squats(3 sec):
135x8x3

Front Squats:
135x8x3

Leg Press:
360x6x2
450x6

Calf Raises:
135x20x2

CORE

June 17, 2010

Bench Press:
135x5x2
185x1

F6 Bench Shirt:
3-board:
225x3
275x2
2-board:
335x1

Close Grips:
165x5
165x4
155x5

Skull Crushers:
60x8x3

Press Downs:
40x10x3

Shoulder P/Rehab
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RobertNguyen132
Local Lifter


Joined: 21 Aug 2008
Posts: 50
PostPosted: Fri Jul 02, 2010 3:44 am    Post subject: Reply with quote
June 22, 2010

Deadlift Test w/ Centurion:
225x2
315x2
365x2

Rack Lockouts:
315x3

CORE

June 24, 2010

Bench Press:
135x5x2
185x1

Super Katana:
3-board:
225x3
275x2

2-board:
345x1

3-board:
385x1
250x12

Close Grips:
165x5x3

Skull Crushers:
70x7
60x6
50x8

Press Downs:
50x10x3

Shoulder P/Rehab

June 25, 2010

Squats:
135x5
185x3
225x1
275x1
300x3x2 w/ knee wraps

Hip Ab/Adduction

CORE

June 30, 2010

Deadlift:
135x5
225x3
275x1
315x1
365x1
405x1
365x5

Rack Squats:
405x1
495x1
585x0

1-arm Rows:
40x6
50x6x

Seated Rows:
80x6x3

Shrugs:
315x10x3

CORE

July 1, 2010

Bench Press:
45x5
135x5
185x1

Super Katana:
3-board:
225x3
275x2

2-board:
355x0
355x1

3-board:
405x0
250x13

Close Grips:
175x3

Skull Crushers:
70x5

Press Downs:
80x6

Shoulder P/Rehab
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iLian
State Champ


Joined: 07 Aug 2008
Posts: 199
PostPosted: Tue Jul 13, 2010 11:40 pm    Post subject: Reply with quote
You need to update your log
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