Lozan's Training Log

**windshield** · 10-29-2007, 10:13 PM

Guess I'll start a log over here.

I'm 28 y/o, 6'2", 247 with a decent total. Nothing compared to some of you monsters.

Planning on doing my first cycle in January of 08. Probably need some input when it gets closer.

**windshield** · 10-29-2007, 10:14 PM

Back/Legs this morning. Short, but intense this morning.

Conv. Deads
warm-ups
405 x 4 x 1
495 x 2 x 1
545 x 1 x 1
585 x 1 x 5
405 x 17 x 1
- last set was done almost sumo stance.......

Squats
135 x 15 x 1
225 x 6 x 1
315 x 6 x 1
365 x 6 x 1
405 x 4 x 3
455 x 1 x 3
225 x 24 x 1

Chins
BW (247) x 8 x 2
BW+45 x 4 x 1

Pull Thrus
190 x 12 x 2

**evansss** · 10-29-2007, 10:18 PM

Welcome Brosky.

Nice numbers by the way, those are pretty high up there. those high reppers at the end must've killed you

**windshield** · 10-29-2007, 10:20 PM

thanks bro.

yeah, I had to sit down on the floor for a while after those squats. I just do that shit on occasion, not normally.

**windshield** · 10-31-2007, 10:50 PM

Bench day.......

Flat BB Bench
warm-ups
275 x 8 x 1
315 x 4 x 3

RGBP
185 x 12 x 1
225 x 10 x 2
275 x 4 x 2

Incline DBs
115s x 8 x 3

Side/Front Raises
30s x 8 x 3

Seated Military
185 x 12 x 3

30 minutes cardio.........

**windshield** · 11-01-2007, 08:21 PM

Tonight - 35 minutes HIIT on treadmill @ 10% incline.

**windshield** · 11-05-2007, 10:20 PM

Was supposed to pull this morning, but didn't have time. Only had time for cardio.

Deads tomorrow.

**windshield** · 11-07-2007, 12:37 PM

Back/Legs on Tuesday

Conv. Deads
135 x 12 x 1
225 x 5 x 1
315 x 2 x 1
405 x 2 x 1
495 x 1 x 1
545 x 1 x 2
585 x 1 x 2
605 x 1 x 1
605 x 0 x 1

Squats
135 x 12 x 1
225 x 12 x 1
315 x 4 x 1
405 x 5 x 5

SLDLs
315 x 12 x 2
405 x 5 x 1
435 x 2 x 1

Chins
BW (247) x 8 x 3

Rope Crunches
190 x 12 x 2
210 x 12 x 1

Good girls/Bad girls
stack x 12 x 3

Calves - Doggie Style
somethign absurd x 8 x 3

Leg Press
650 x 20 x 1

**estray** · 11-07-2007, 12:42 PM

Big numbers as usual.

**windshield** · 11-07-2007, 05:50 PM

Nice avatar estray.............lol

Push - 11/07/07

Paused Flat Bench (w/ 5 second negs)
135 x 12 x 1
185 x 5 x 1
225 x 5 x 1
275 x 8 x 3

Incline DBs
100s x 8 x 3
- wanted to go higher, but my shoulder was hurting from playing v-ball for a couple hours last night.

Smith Military
185 x 12 x 2
225 x 4 x 1

Hang Cleans
185 x 6 x 2
225 x 4 x 1
- forgot to do these yesterday.

RGBP
225 x 8 x 3
245 x 6 x 1
275 x 2 x 1

Tricep Pushdowns
stack x 12 x 3
- waste of time.....

**OC Cartel** · 11-07-2007, 06:05 PM

lookin good. nice numbers.

**estray** · 11-07-2007, 08:03 PM

Originally Posted by jlozan84

Nice avatar estray.............lol

..

Only 4 days, 3 hours, and 51 minutes left. lol

**windshield** · 11-07-2007, 11:03 PM

Thanks OC.

Originally Posted by estray

Only 4 days, 3 hours, and 51 minutes left. lol

Is that you on the left or right?

**estray** · 11-07-2007, 11:16 PM

no

**windshield** · 11-08-2007, 07:59 PM

Legs/Back

Squats
135 x 12 x 1
225 x 5 x 1
315 x 5 x 1
225 x 20 x 5
- 10 minute break -
225 x 15 x 1

Sumo Deads
135 x 12 x 1
225 x 5 x 1
315 x 3 x 1
405 x 2 x 1
495 x 1 x 5
- working sets were done DE style

SLDLs
315 x 12 x 2
405 x 8 x 1
455 x 2 x 1

Leg Press
600 x 20 x 1

DC Calves
780 x 12 x 3

Started to do zerchers, but felt like ass and was close to puking, so didn't.....

**windshield** · 11-11-2007, 09:07 PM

Gonna be in DC next week, so not sure if I will be able to find a gym. Another dude will have the rental car too, so I'll have to find something close to walk or some shit. We'll see what happens.

Anyone knows of a good gym in Alexandria VA, please post up.....

**BOOMA** · 11-12-2007, 07:26 AM

sorry for the late welcome and good job. you are strong. goals?

**windshield** · 11-15-2007, 10:31 PM

Originally Posted by BOOMA

sorry for the late welcome and good job. you are strong. goals?

Goals? Get stronger and leaner. Is there any other goal to have?

Nah, but seriously, I am competing in Jan, so I need to get my shit together.

.............

Alright, so back from DC. Didn't have time to train, so had the week off. Starting fresh on Monday. Wife's 30th birthday is tomorrow..........should be fun.

**estray** · 11-15-2007, 11:02 PM

Hmmm, wondered where you were last few days.

**windshield** · 11-15-2007, 11:04 PM

Working for The Man. Tell ya what, there are a ton of hot chicks in Alexandria though.

**windshield** · 11-20-2007, 08:56 PM

Bench Day

Paused Flat Bench
warm-ups..........
275 x 10 x 3
- slow negs

Incline DBs
125 x 8 x 3

RGBP
225 x 8 x 3
275 x 4 x 1

Wide Grip Bench (almost to the collars)
225 x 10 x 3

Out........

**windshield** · 11-20-2007, 08:59 PM

DEAD Day

- Went a little light, because immediately after my session, I had a volleyball tourney to play in.

Conv. Deads
warm-ups
405 x 6 x 1
495 x 4 x 1
545 x 1 x 5

Squats
315 x 10 x 3

Pulldowns
240 x 8 x 3

Rope Crunches
180 x 12 x 3

Volleyball - 4 hours

**mranak** · 11-28-2007, 10:24 PM

Great routine here. And really nice numbers.

How long have you been training?

**windshield** · 11-28-2007, 10:38 PM

Originally Posted by mranak

Great routine here. And really nice numbers.

How long have you been training?

Thanks dude. A little more than 12 years, on and off. Had a little while where I was pretty sick, including recently, so some time off in there.

Thanks for posting in here - because I realized I haven't updated for the sessions this week. lol

**mranak** · 11-28-2007, 11:47 PM

Originally Posted by jlozan84

Thanks dude. A little more than 12 years, on and off. Had a little while where I was pretty sick, including recently, so some time off in there.

Honestly, the vast majority of gear users can't lift the numbers that you lift.

12 years, even if it is on and off, along with your numbers, shows dedication.

I'll be interested to see how you react to the gear.

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