Topic: Tsingle's Training Log

[Tsingle93]

Exercise 12/26 Saturday
Warm-Up: Bball
Squat Warm-Up: 1x5 70lbs 1x3 105lbs 1x2 135lbs
Squat Sets: 3x5 155lbs
Overhead Press Warm-Up: 1x5 bar 1x3 65lbs 1x2 80lbs
Overhead Press Sets: 2x5 95lbs
3 L pull-ups
Air crunches

drank 2scoop protein shake after

Tennis

[Tsingle93]

Exercise on 12/28 Monday
Went to gym
Workout:
3 5second hold chinups
1x12 bicep lift 50lbs
1x10 10second hold 10lbs weight on abs bench
1x25 70lbs abdominal machine
15 ball crunches

drank 8oz milk 1 scoop chocolate protein shake after

[Tsingle93]

Exercise on Thursday 12/31
Gym Workout A
Warm-Up: 5minutes bike hill L15
Squats Warm-Up: 1x5 70lbs, 1x3 105lbs 1x2 135lbs
Squats Sets: 3x5 155lbs
Bench Press Warm-Up: 1x5 70lbs, 1x3 105lbs, 1x2 135lbs
Bench Press Sets: 3x5 155
Deadlift Warm-Up:1x5 60lbs, 1x3 95lbs, 1x2 120lbs
Deadlift Set: 1x5 145lbs

Stretched after, drank 15ozmilk 2scoop vanilla protein shake

[Tsingle93]

Exercise on 1/6/09 Wednesday
LA Fitness Gym Workout A
Bball warm up
S 1x5 70 1x3 105 1x2 135 3x5 155
B 1x5 70 1x3 105 1x2 135 3x5 155
D 1x5 60 1x3 95 1x2 120 1x5 145

Drank protein shake, stretched after.

[Tsingle93]

Exercise on Saturday 1/09
Gym Workout B
Warm-Up: 1 muscle-up with kick! actually did it. 2 pullups, 2 chinups, basketball, 10 airsquats 12 inside pusups
Squats 1x5 75 1x3 110 1x2 140 3x5 160
Overhead Press: 1x5 bar 1x3 65 1x2 80 3x5 95
PowerClean: (warmup=clean up weight for all press sets) 3x5 110

drank protein shake after and stretched

[Tsingle93]

LA Fitness Workout A on Monday 1/11
Warm-up: 1 muscle-up attempt, 3 chin-ups, 10 inside pushups, 10 air squats
Squats: 75 110 140 3x5 160
Bench: 75 110 140 3x5 160
Deadlift: 60 95 120 1x5 145

Drank protein shake and stretched afterwards

[Tsingle93]

LA Fitness Workout B on 1/13 Wednesday
Warm-Up: 5 chin-ups, 10 pushups, 10 air squats
Squats: 70 110 140 3x5 160
Overhead Press: bar 65 80 3x5 100
Powerclean: 3x5 110

drank protein shake/ stretched afterwards

[Tsingle93]

Exercise on 1/15 Friday:
LA Fitness Workout A
Warm-Up: Basketball
Squats Warm-Up: 1x5 70 1x3 110 1x2 140
Squats Sets: 3x5 160
Bench Warm-Up: 1x5 70 1x3 110 1x2 140
Bench Sets: 3x5 160
Deadlift Warm-Up: 1x5 70 1x3 105 1x2 125
Deadlift Set: 1x5 150
Weighted sit-ups 10lbs 10reps 8sec hold

stretched and drank protein shake afterwards

[Tsingle93]

Exercise on 1/20/10
Gym Workout B
Wu-5 minutes bike on hill level 15, 15 pushups, 10 air squats, 3 chin ups.
Squat Warm-Up: 1x5 75lbs 1x3 115lbs 1x2 145lbs
Squats Sets: 3x5 165
Overhead Press: 1x5 50lbs 1x3 70lbs 1x2 85lbs
Overhead Press Sets: 3x5 100lbs
PowerClean Sets: 3x5 110lbs
1x10 bicep curl 40lbs
10 weighted 10lb situps with 9second holds.

drank protein shake and stretched afterwards.

[Tsingle93]

Exercise on 1/21/10
Gym Workout A
Warm-Up: 10minutes bike on setting hill level 15 speed ~100, 3 air squats, 10 inside pushups, 45lbs5 slow pull-ups
Squats Warm-Up: 1x5 70 1x3 110 1x2 140
Squats Sets: 3x5 165lbs
Bench Warm-Up: 1x5 70 1x3 105 1x2 135
Bench Sets: 3x5 160lbs
Deadlift Warm-Up: 1x5 65lbs 1x3 95 1x2 120
Deadlift Set: 1x5 145lbs
2x8 dips
1x10 10lb weighted sit-ups 10sec holds

Drank protein/stretched afterwards