Louie Simmons

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*