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.