Dave's Training Log 
For those that want to calculate percentages, Daves' lifts at the time of this log were  SQ 870 BP 585 and DL 740.


SUNDAY DEC7        
EXERCISE SETS REPS WEIGHT EXTRA
BENCH PRESS 4 3 315 BLUE
  3 3 335 BLUE/1 CHAIN
  1 3 315 BLUE
DUMBELL EXTENSION 1 10 70  
  2 8 110  
  1 6 110  
PULL DOWNS 1 10 170  
  3 6 300  
CABLE CROSS OVER 4 10 50  
LOW ROWS 3 8 140  
CURLS 3 10 70  
PUSH DOWNS 3 10 130  
         
MONDAY DEC 8        
EXERCISE SETS REPS WEIGHT EXTRA
DEADLIFT 3 MATS 3 3 135  
  2 3 225  
  1 1  315  
  1 1 405  
  1 1 495  
  1 1 585  
  1 1 665 *PR
ARCH CABLE ABS 4 15 60  
GLUTE HAM RAISE 1 10 BW  
  2 8   PINK BAND
STRAIGHT LEG RAISES 3 20    
         
WED DEC 10        
EXERCISE SETS REPS WEIGHT EXTRA
         
CLOSE GRIP INCLINS 2 10 135 BLUE BAND
  1 3 185  
  1 3 225  
  1 3 275  
  1 1 315 *PR
  1 3 275  
CLOSE GRIP INCLINS 3 5 185 DOUBLE BAND
INCLINE SKULL CRUSHERS 1 10 65 DOUBLE BAND
  2 5 95  
  1 5 115  
ONE ARM PRESS 2 15 60  
  1 10 60  
    10 40  
    10 20  
ROPE REAR DELT 2 15 BW  
ABS WITH CABLE 4 20 60  
         
FRIDAY DEC 12        
EXERCISE SETS REPS WEIGHT EXTRA
         
SQUAT 2 3 135 BLUE BAND
  2 3 225  
  1 2 315  
  1 1 405  
  8 2 405 BLUE/2 CHAINS
CABLE ABS 4 15 60  
GLUTE HAM RAISE 1 10 BW  
  3 6 BW GREEN BAND
    4 BW  
REVERSE HYPERS 1 8 150  
         
SUNDAY DEC 14        
EXERCISE SETS REPS WEIGHT EXTRA
         
BENCH PRESS  2 6 45  
  1 5 95  
  1 5 135  
  1 3 185  
  1 3 225  
  1 3 275 BLUE BAND
  4 3 315 BLUE BAND
  4 3 335 BLUE/1 CHAIN
  3 3 315 BLUE BAND
DUMBELL EXTENSION 1 6 75  
  1 8 110  
  1 11 110  
  1 10 110  
PULL DOWNS 4 8 180  
ROPE REAR DELTS 3 10 BW  
         
MONDAY DEC 15        
EXERCISE SETS REPS WEIGHT EXTRA
         
GOOD MORNINGS SQUAT 1 10 135  
  1 5 225  
  1 5 315  
  1 3 405  
  1 1 495  
  1 1 585  
  1 1 625  
  1 1 650  
         
PULLDOWN ABS 5 15 5 PLATES  
REVERSE HYPERS 4 10 300  
         
         
WED DEC 17        
EXERCISE SETS REPS WEIGHT EXTRA
         
BALL PRESS 1 10 45  
  1 10 75  
  1 10 100  
  1 8 155  
  1 8 155  
  1 6 155  
  1 20 100  
  1 20 100  
SLULL FLOOR EXTENSION 3 8 95 2 CHAIN
  2 6 95 3 CHAIN
1 ARM PRESS 2 10 60  
PUSHDOWNS 3 15 90  
         
FRIDAY DEC 19        
EXERCISE SETS REPS WEIGHT EXTRA
SQUAT 1 5 135  
  1 3 225  
  1 3 315  
  1 1 405  
  7 2 435 BLUE, 2 CHAIN
  1 2 485 ''
  1 2 525 ''
GLUTE HAM RAISE 1 7 BW  
  3 6   GREEN BAND
ARCH ABS 3 15 60  
LEG RAISES 3 15 BW  
REVERSE HYPERS 4 8 250  
         
SUNDAY DEC 21         
EXERCISE SETS REPS WEIGHT EXTRA
         
BENCH PRESS 1 10 45  
  1 5 45  
  1 5 135  
  1 3 185  
  1 3 225  
  1 3 275 BLUE BAND
  4 3 335 '' 
  3 3 335 BLUE/1 CHAIN
  1 3 315 ''
  2 3 315 BLUE
         
DUMBELL EXTENSIONS 1 8 110  
  1 8 110  
  1 12 110  
  1 15 110  
DUMBELL SIDE RAISE 3 10 45  
LAT PULLS 3 8 240  
DUMBELL CURLS 1 10 50  
CONCENTRATI0N CURL 3 6 45  
         
MONDAY DEC 22        
EXERCISE SETS REPS WEIGHT EXTRA
         
ARCH BACK GOOD MORNINGS 1 5 135  
  1 5 225  
  1 3 315  
  1 3 405  
  1 3 455  
  1 3 495  
  1 3 545  
  1 3 585  
  1 3 635  
  1 3 675  
DEAD LIFT WITH CHAINS (3 MATS) 2 2 405 2 CHIAN
  2 2 405 3 CHAIN
  2 2 405 4 CHAIN
  2 2 405 5 CHAIN
ARCH ABS 5 15 60  
         
WEDENSDAY DEC 24        
EXERCISE SETS REPS WEIGHT EXTRA
         
BALL PRESS  1 10 50  
  1 5 50  
  1 10 100  
  2 10 155  
  1 11 155  
ONE ARM PUSHDOWNS 4 12 30  
ROPE REAR DELTS 3 10 BW  
BAND PRESS 2 5 135 GREEN, BLUE, DOUBLE
         
FRIDAY DEC 26        
EXERCISE SETS REPS WEIGHT EXTRA
         
SQUAT 14'' BOX 2 5 135  
  2 2 225  
  1 1 315  
  1 1 405  
  4 2 455 2 CHAIN
  3 2 455 4 CHAIN
  1 1 545 4 CHAIN
ARCH BACK ABS 5 15 60  
REVERSE HYPERS 4 8 300  
         
SUNDAY DEC 28        
EXERCISE SETS REPS WEIGHT EXTRA
         
BENCH PRESS 2 10 45  
  1 5 135  
  1 5 185  
  1 3 225  
  1 1 275 BLUE BAND
  1 3 335 BLUEBAND
  4 3 335  
  3 3 365  
ONE ARM EXTENSION 3 20 40  
SIDE RAISES 3 15 40  
LAT PULLS 5 10 ?  
         
MONDAY DEC 29        
EXERCISE SETS REPS WEIGHT EXTRA
         
GOOD MORNING(ROUNDED) 1 10 95  
  1 5 95  
  2 5 135  
  1 3 185  
  1 3 225  
  1 3 275  
  1 3 315  
  2 3 365  
  1 3 405  
SIDE ABS PULLDOWNS 4 15 60  
AB BENCH  3 15 60  
AB PULLDOWNS (ROUNDED) 3 20 60  
GLUTE HAM RAISE 4 10   GREEN PADS
REVERSE HYPERS 4 15 150  
         
WENESDAY DEC 31        
EXERCISE SETS REPS WEIGHT EXTRA
         
CLOSE GRIP INC.  2 10 45  
  1 5 135  
  1 3 135  
  1 5 185  
  1 3 225  
  1 3 275  
  1 3 275 1 CHAIN
  1 3 275 2 CAHIN
  1 3 275 3 CHAIN
  1 1 275 4 CHAIN
  1 MISS 275 5 CHAIN
WIDE GRIP INCLINE 1 10 135  
  1 10 185  
  1 10 185  
  1 15 185  
FLOOR TRICEP EXTENSIONS 1 5 95  
  1 3 95 1 CHAIN
  1 3 95 2 CHAIN
  1 3 95 3 CHAIN
  1 3 95 5 CHAIN
  1 3 95 5 CHAIN
  1 5 95 5 CHAIN
  1 5 95 5 CHAIN
ONE ARM PRESS 3 10 60  
ONE ARM CONC. HAMMER CURL 3 6 60  
         
FRIDAY JAN 2        
EXERCISE SETS REPS WEIGHT EXTRA
         
SQUAT 1 5 135  
  1 5 135  
  1 3 225  
  1 1 315  
  1 1 405  
  4 2 475 2 CHAIN
  3 2 475 4 CHAIN
  1 1 565 4 CHAIN
  1 2 565 4 CHAIN
ABS ROUNDED 4 15 60  
REVERSE HYPERS 4 10 300  
         
SUNDAY JAN 4        
EXERCISE SETS REPS WEIGHT EXTRA
         
BENCH PRESS 2 45 10  
  2 135 5  
  1 185 3  
  1 225 2  
  1 275 1  
  3 315 1  
  1 365 1  
  1 405 1  
  1 550   WITH SHIRT
  1 570   NONE OF THEM
  1 600   COULD TOUCH MY
  1 600   CHEST. NEED TO FIND
  1 640   NEW SHIRT
LAT ROWS 4 10 ?  
         
MONDAY JAN 5        
EXERCISE SETS REPS WEIGHT EXTRA
         
GOOD MORNINGS 2 5 95  
  1 5 135  
  1 5 285  
  1 3 225  
  1 3 275  
  1 3 315  
  1 3 365  
  1 2 425  
ABS ROUNDED 5 15 60  
GLUTE HAM RAISE   50    
REVERSE HYPERS 4 10 300  
         
WENESDAY JAN 7        
EXERCISE SETS REPS WEIGHT EXTRA
         
CLOSE GRIP INCLINE 2 5 95  
  2 5 135  
  1 3 185  
  1 3 225  
  1 3 275  
  1 1 275 2 CHAIN
  1 1 275 3 CHAIN
  1 1 275 4 CHAIN
  1 1 275 5 CHAIN
  1 MISS 275 6 CHAIN
SKULL CRUSHERS ON FLOOR 1 5 95 1 CHAIN
  1 5 95 2 CHAIN
  1 5 95 3 CHAIN
  1 5 95 4 CHAIN
  1 5 95 5 CHAIN
  1 5 95 5 CHAIN
CHEAT STYLE 1 5 145 5 CHAIN
         
FRIDAY JAN 9        
EXERCISE SETS REPS WEIGHT EXTRA
         
SQUAT 1 3 135  
  1 1 135  
  1 2 225  
  1 2 315  
  1 1 405  
  1 1 495  
  4 2 505 2 CHAIN
  4 2 505 4 CHAIN
ABS ROUNDED 5 20 60  
REVERSE HYPERS 3 15 150  
         
SUNDAY JAN 11        
EXERCISE SETS REPS WEIGHT EXTRA
         
no train        
         
MONDAY JAN 12        
EXERCISE SETS REPS WEIGHT EXTRA
         
no train        
         
WENESDAY JAN 14        
EXERCISE SETS REPS WEIGHT EXTRA
         
CLOSE GRIP INCLINE 1 10 45  
  2 5 95  
  1 5 135  
  1 3 185  
  1 3 225  
  1 3 275  
  1 3 315 1 CHAIN
  1 3 315 2 CHAIN
  1 MISS 315 3 CHAIN
         
JM FLOOR PRESS  1 5 135 2 CHAIN
  1 5 185 3 CHAIN
  1 5 185 4 CHAIN
  1 5 185 5 CHAIN
  2 3 235 5 CHAIN
ONE ARM PRESS 3 10 75  
ONE ARM CONC. HAMMER CURL 3 6 70  
         
SUNDAY JAN 18        
EXERCISE SETS REPS WEIGHT EXTRA
         
BENCH PRESS 1 10 45  
  1 5 95  
  1 5 135  
  1 3 185  
  1 3 225  
  1 3 275  
  1 3 315  
  4 3 335  
  4 3 355  
  1 3 405  
DUMBELL TRICEP EXTENSIONS 3 110 10  
BAND LAT PULLS 4 10 ?  
         
MONDAY JAN 19        
EXERCISE SETS REPS WEIGHT EXTRA
         
ARCH BACKS 1 5 95  
  1 5 135  
  1 5 225  
  1 5 315  
  1 5 405  
  1 5 455  
  1 5 495  
  1 3 585  
  2 3 645  
CABLE ABS 5 15 60  
REVERSE HYPERS 4 10 300  
 
Westside Barbell
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Reproduction of this article, in whole or part, for any purpose other than personal use is prohibited without written consent. Copyright 1998 Dave Tate.