“Next, design a workout program that will lead
to the achievement of that first sub-goal.

Include light, heavy and medium workouts.
You don’t need to go heavy all the time.
Remember, every workout is part of a chain
of workouts, leading TOGETHER to great 
results.

Then implement your plan.

That’s an example of long term program
planning — and it’s an example of
championship thinking.

And it’s how to climb to the very top of
the Iron Mountain.

You do it with paper, pencil and iron.”

Brooks Kubik – http://www.dinosaurtraining.blogspot.com/

 

Weight: 218.5

Sleep: 8.25!!!!! First time in months!

Sat, Dec 14, 2013   0:39 (12:00 PM – 12:39 PM)

	Exercise		Weight (lb)	Reps	Rest	% 1RM	% Ttl Weight
	1 Rack Deadlifts 1RM: 613.2 12/4/13: 635 Ttl Weight: 16,595 Ttl Reps: 41 Avg Weight: 404.8	1	225	× 5	90	35%	6.8%
		2	275	× 5	90	43%	8.3%
		3	315	× 5	90	50%	9.5%
		4	365	× 5	90	57%	11.0%
		5	405	× 5	90	64%	12.2%
		6	495	× 1	90	78%	3.0%
		7	545	× 5	90	86%	16.4%
		8	545	× 5	90	86%	16.4%
		9	545	× 5	90	86%	16.4%
	2 Shoulder Press (Barbell) 1RM: 163.1 12/2/13: 170 Ttl Weight: 2,415 Ttl Reps: 17 Avg Weight: 142.1	1	135	× 5	90	79%	28.0%
		2	145	× 5	90	85%	30.0%
		3	145	× 4	90	85%	24.0%
		4	145	× 3	90	85%	18.0%
	3 Machine Seated Rear Raises 1RM: 203.3 Ttl Weight: 3,675 Ttl Reps: 21 Avg Weight: 175	1	175	× 10	60	86%	47.6%
		2	175	× 6	60	86%	28.6%
		3	175	× 5	60	86%	23.8%

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12/14/13 – All exercises (lb)

Total weight	22685 lb
Lats	16595 lb
Lower Back	16595 lb
Rear Delts	3675 lb
Front Delts	2415 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Triceps, Pectoralis (Pecs), Lateral Deltoid (Side Delts), Rectus abdominis (Abs), Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs)

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1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.