RBurdge84's Training Log

rburdge84

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Killed it tonight

deadlifts (conventional) 10x2 (405lbs)
barbell rows 3x6 (225lbs)
t bar row 3x15 (95lbs)
upright row 3x12 (85lbs)
spider curls 3x12 (65lbs)

farmer walk 4x100 m (80lbs)
 
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rburdge84

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Hit the gym two days ago to hit some accessory muscle groups

yesterdays log

squat 365x3
fatigue drop 3x3 (335lbs)
sumo deadlift 3x1 (425lbs)
split lunge 5x7 (105lbs)

metcon (Ivan) for conditioning
 

rburdge84

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Back day

deadlifts 5x5 (405lbs)
double pause bench 5x5 (245lbs)
pause deadlift to knee 3x5 (275lbs)
bent over row 3x10 (225lbs)
t bar row 3x15 (95lbs)
spider curls 5x8-10 (65lbs)
 

rburdge84

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Bench press 5x3 (315lbs)

floor press 5x7 (235lbs)

inclince cable fly 5x10
dips 3x20
tricep extension 3x20
 

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Oh press (165lbs) 5x5
frontal And lateral raise supserset 5 sets
bent over reverse fly 5x15

bicep and tricep superset

and holy hell did 10 sets of 40 yard sled pushes at 400lbs
 

rburdge84

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benchpress 15x2 (225, 275, 315)
floor press 5x5 (225)
incline press 70 lbs 3x12
bodyweight dips 3x15
cable flys 5x15
 

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It's been a long time. My 2nd week back into it after taking some time off. Finished today with good chest workout.

benchpress 5x3 (315lbs)
incline barbel 3x20 (135)
floor press db 3x12 (70lbs)
hammer strength decline press superset with dips 3x10-12

i know I been flaking, but soon nursing school will be done and I will be and RN and can focus more on the gym. Keep you guys posted on the workouts
 

rburdge84

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Tonight's session was just some cardio and accessory work.

10 min hit interval on treadmill

db shoulder press ss with shrugs 3x10
machine drop set shoulder press 2sets
lateral raises 3x20
trice press down 4x20
rope press down 5x15
machine curl (reps of 20, 15, 10, 15, 20)
negative machine curls 3x3
 

rburdge84

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This mornings workout

squat 1x3 (315) 4x3 (275lbs)
rackpull 3x10 (275lbs)
split squat 3x10 (20lb db)
leg press 3x15
leg extension 3x12

squats felt hard today, back is still sore from deadlifts on Saturday.
 

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Tonight's log

deadlifts 10x3 (315lbs)
banded incline benchpress 3x10(185lbs)
Koklyaev deadlifts 3x10 (315lbs)
tbar rows 3x10 (225lbs)
hammer strength row 3x10
 

Jin

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Keep up the good work Focker RN:32 (20):
 

rburdge84

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This mornings log

10 min bike warm up
squats 10x3 (225lbs)
split lunge 3x7 (35lb dbs)
rack pull 3x7 (365lbs)
hack squat 3x8
leg extension 3x12
core
10 min stair stepper
 

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Today's chest day

bench press 1x3 (335lbs) 3x3 (305lbs)
decline hammer strength 3x10 superset with dips
incline barbell press 3x15 (135lbs) nice and slow
floor press 3x7 (205lbs) superset with cable fly
finished up with some tricep extensions and some more dips
 

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A little late posting this. It here is my back workout from the other night. I usually start with deadlifts but switched it up and isolated lats first and pretty sore from doing it that way.

db pullover 3x12 (80lbs)
close grip pulldown 3x10
one arm cable row 3x10
hammer strength row 3x10
deadlifts 5x5 (405lbs)
 

NbleSavage

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Personally, I like performing some iso work ahead of my compounds in the way you did. Feels easier to 'find the groove' on the heavy compound if I do it a bit later in me workout.

Nice lifts - well done!
 

rburdge84

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Tonight's log (leg day)
squats 4x5 (315lbs)
stiff legged deadlifts 3x10 (275lbs)
split lunge 3x7
hack squat machine (275lbs)
leg extension to 100 reps

sore as shit. Did about 10 mins of cardio before workout
 
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rburdge84

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Tonight's log (chest)

started with 20 min of cardio

barbell bench 5x3 (315lbs) 5x3 (double pause rep scheme 275lbs)

incline db 4x10 (65lbs) ss with flys

hammer strength decline ss with dips 3x10

floor press 3x7 (85lbs)

rope press down (burnout set to 100 reps)
 

rburdge84

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Tonight's log (back)
had to cut some things short due to having to be at work

deadlift 3x3 (405, 465,465)
koykalev deadlift 2x5 (405)
face pulls 5x8
hammer strength row 4x8
seal row 3x10
t bar row 2x 15
 
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