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View Full Version : Just another Day at the gym......



GHOGH
06-01-2009, 07:38 PM
First off my real name is Kevin Sprague. I live in Maine, I am 32, married and have a four year old daughter. I grew up around the gym atmosphere as my dad owned one. Naturally as a rebelling child I had no interest in being in around or near the gym cause my dad owned it, (boy was that a mistake). At around 15 my Father and as some of you may know of these guys Mike Danforth and Sgt. Rock finally convinced me to do a powerlifting meet. Well I competed at age 16 with a bench of 235 and a DL and SQ of 385. I believe I weighed in around 160ish. I lifted on and off after that but never really competed.
Graduated went to the military, US Navy. Then while on a 8month deployment, most of which was spent on the ocean I got some guys together and we started lifting, let me tell you, lifting on a small ship in the ocean was quite a challenge. From there until about 2005 I lifted pretty regularly but not with any goals in mind. My daughter was born, I had major kidney stone problems (1 surgery away from actually having my kidney cut open) and stayed out of the gym for about 3 years.
So now I have been lifting about since Jan. of 2008 and have made some decent gains. I have now decided that I would like to do some RAW benching comps. I don't like the shirt, am not a fan of DL or SQ but do them, not for competing but for staying strong, although have recently stopped DL's do to having constant lower back pain since I started doing them about 3 months ago. Through this whole time my BW stays between 225 and 235, depends on the season, hotter lighter colder heavier.

Okay, enough rambling, on to my log............

BTW I take criticism very well...

GHOGH
06-01-2009, 08:17 PM
One post to catch up....

5/6/09 Deads

135x7
185x5
205x3x4 Conv
205x3x4 Sumo

rack Pulls
325x5x5

Back Ext Machine
110x10x4
Machine Rows
90x8
135x5
180x2

5/8 Squat (Used a bench don't have a box)
135x7
225x3x2
275x2x2

Leg Ext
180x8
225x8
270x8

Leg Curl Machine
110x8x3

Seated calf raise
2 sets 20

5/11 Bench
135x10x2
225x7
315x1
405x1
225x10

Incline Dmbell flye
60x8
80x8
100x6

JM Press
95x8x3 first time ever doing, felt weird

Tri pushdown's
115x8x3

Military Press
135x8x3

Front Raises
25x8
30x8x2

5/13 DL
135x7
225x3
315x3
405x1
495 miss, no chalk allowed, weak grip, dropped halfway up
405x1

Hyper Ext
BWx3x8

Seated Row Machine
Stackx8x3

Pulldowns to front(machine numbers plates 1 plate equals 12.5lbs
12(150)x8
14(175)x8
16(200)x8

Preacher Curl
50x8
80x8x2

Cable Curls
65x8
72.5x8
72.5x4

5/15 Squats
135x7
225x3
275x3x3

Leg Ext
225x6x2
180x8
Quick day had to pick up daughter.

5/18 Bench
135x7
225x5
315x1
405x1
410x1 PR

Incline Dumbell flye
100x6x2

Tate Press First time doing them, love them
25x10
35x10
45x10

Dips
BWx10x4

Military Press
135x8
135x10x2

Shrugs
315x6x2

5/20 Deads
135x7
235x3x7

Hyper Ext
BWx8x3

Tbar row close grip
90x8x2
Tbar row wide grip
90x8x2

dumbbell row
50x8
80x8x2

One arm preacher curl
35x8x2
40x8

Straight bar curl
90x8x3

5/22 Squats
135x7
245x3x8 (20sec rest between sets)

Front Squat
135x8x3

Leg Press Machine
200x8
240x8
260x8

Leg curl
110x8x3

Leg press calves
360x20x2

5/25 Memorial Day Bench ****ty day at the gym
135x7x2
215x5
315x2
365x1
225x7x2

Decline Bench
135x15
225x8x2

Pec Dec
150x8x2
190x8

Tate Press
45x8x3

Rope Pressdowns
50x10
62.5x8x2

5/27 Back
Wide Pulldowns
150x8
175x8
200x8

wide tbar
90x8
135x6x2

Wide seated row
150x8
175x8
200x8

Bent over barbell rows under hand grip
135x8
185x8
205x8

Hammer Curls
35x10
40x10x2

Seated curls
45x8x3

5/29 Squats
135x8
225x8
315x5
Set Pins at just above half squat
315x5
405x5x2

Hack Squat
90x8
180x8x2

Leg curls
110x8x3

Calves

6/1 Bench
135x7
225x7
315x1
405 missed, released breath at bottom lost it
315x5
315x6

Incline Bench
225x6x3

Pec Dec
150x8
160x8
Stackx5

Tate Press
30x10
40x10
50x10

Dips
BW 15, 12, 10

Phew, all caught up.

GHOGH
06-03-2009, 06:03 PM
Back work

Wide grip pulldown
175x8
200x8
225x6

T-bar row
225x5x3

Seated Row
200x10x3

Wide pulls to back of head
120x8x3

Incline Dumbbell Curls
30x8x2
40x5

Single arm cable curls
25x8x3

Reverse curls
65x8x3

GHOGH
06-05-2009, 07:34 PM
6/5 Quick leg day
Leg press
280x10
370x10
640x8
730x8
820x8

Single leg extensions
45x8
90x8x2

Leg Curls
110x8x3

GHOGH
06-07-2009, 05:49 PM
6/7
Ok so today I did some complexes, never done them before

6x6 barbell, 1 set with bar 2 sets with 65lbs

Squat
Push Press
Front Squat
Wide grip upright rows
Romanian Deads
Deads



That **** kicked my ass.

benno
06-08-2009, 12:39 AM
Looking pretty strong bro, Good Job ! :) All the best.

GHOGH
06-08-2009, 04:36 PM
Looking pretty strong bro, Good Job ! :) All the best.

Thanks Man.

GHOGH
06-08-2009, 04:38 PM
6/8 Chest
Bench
134x7x2
225x5
315x5
335x5
355x2 was too close to rack and kept hitting it
355x3
225x15

Incline Press
225x6x3

Cable flyes
40x10x2
55x6

Tate Presses
50x10x3

GHOGH
06-09-2009, 02:19 PM
6/9
Quick bi and ab work

Straight bar curls
95x5
115x5
135x5x2

Hammer Curls
50x5x3

Single arm cable curl
30x10x3

ab machine
90x10x3

crunches
2 sets 50 reps

benno
06-10-2009, 02:16 AM
Impressive BB curls bro.

GHOGH
06-10-2009, 04:43 PM
6/10
One arm dumbbell rows
80x8
100x8x2

Wide seated row
175x8
200x8
225x4 good ones 2 semi cheat

narrow tbar row machine
90x8x3

behind head pulldowns
125x10x3

6x6 barbell complex x 3 sets

GHOGH
06-16-2009, 06:27 AM
missed a couple logs, ooopss

6/12 Legs
Squats
135x8
225x5
315x3 deep
315x5 3/4 depth
225x8

ext.
90x15
135x10
180x10x2

curls
110x8x3

GHOGH
06-16-2009, 06:30 AM
6/15
Major toothache felt like crap
Flat bench
135x7x2
225x5
315x5
335x5
245x15

Decline bench
225x8
245x8
275x8

pec dec
95x10x3

Superset tris
rope pushdown w/ single arm pull downs
3x10

GHOGH
06-18-2009, 05:03 PM
6/17 back work

behind head pulldowns wide
150x10x3

Seated row
200x10x3

front pulldowns
175x10x3

one arm cable rows
60x10x3

2sets 50 crunches

GHOGH
06-19-2009, 06:58 PM
6/19 Legs

Squats
135x8x2
225x10x4

Leg Press
470x12
560x12
650x8

Leg Curls
90x12x4

Stiff leg deads
135x12
185x12

Leg ext machine
75x12x3
100x12

Seated Calves
80x20
150x20

Standing calves
2sets off back of military press machine platform 20reps w/ bw, good stretch


Fantastic work out, could barely walk the stairs.