Aaron Andertons Workouts

Aaron Andertons workouts are all listed here as they happen. Take advantage of this look inside his training and use it to improve your own.

I am going to start a new workout log right here to keep you up to date with my most recent workouts.

November 9, 2007

Bench Press 135 x 15, 225 x 10, 315 x 10, 365 x 3, 365 x 1
Pulldowns 150 x 15, 200 x 12, 240 x 10
Triceps Pushdowns 100 x 15
DB Curls 45 x 10

November 12, 2007

Seated Side Laterals 20's x 15, 25's x 15, 30's x 15
Standing Press 95 x 10, 135 x 10, 135 x 10
Incline Curls 35's x 10, 35's x 10
1 arm overhead Tricep extension 35 x 12, 45 x 12, 55 x 10
DB Curls 50's x 8

November 14, 2007

Squats 135 x 10, 225 x 5, 315 x 5, 405 x 5
Calf Presses 300 x 15, 500 x 20
Standing Leg Curls 90 x 10, 110 x 10
Leg Extensions 120 x 10, 150 x 15
Rope Extensions 200 x 25

November 22, 2007

Bench Press 135 x 10, 225 x 8, 315 x 3, 335 x 3, 365 x 3
Barbell Curls 70 x 10, 115 x 10, 115 x 10
Tricep Pushdowns with green bands 10, 10, 10

November 22, 2007 (Thanksgiving)

Bench Press 135 x 10, 225 x 5, 315 x 3, 335 x 3, 365 x 3
Barbell Curls 70 x 10, 115 x 10, 115 x 10
Triceps Pushdowns with Green bands 10, 10, 10

November 23, 2007

Deadlift 225 x 5, 405 x 5, 495 x 1, 585 x 1
Leg Extensions 120 x 10, 160 x 10, 200 x 10

November 28, 2007

Medium Grip Bench Press 135 x 12, 225 x 5, 315 x 5, 385 x 1, 425 x 1, 425 x 4, 315 x 12

November 29, 2007

Squats 135 x 10, 225 x 5, 315 x 5, 405 x 1, 455 x 1
Leg Extensions 120 x 12, 150 x 10, 200 x 12
Standing Leg Curls 100 x 10, 130 x 10, 130 x 10
Calf Extension on Leg Press 300 x 30

December 3, 2007

Bench Press 135 x 15, 225 x 5, 315 x 5, 405 x 5, 455 x 1, 455 x 1
Seated Row 190 x 10, 250 x 10, 250 x 10, 250 x 10
Seated DB Press 70's x 12, 80's x 15
DB Curls 40's x 10, 50's x 7
Triceps Pushdowns 100 x 12, 130 x 12

Previous Workout Logs

I am back in action and planning to deadlift 800+ at an APF contest in September. My first workouts will be pretty light compared to my usual because I haven't been lifting for a couple of months, but I expect to improve rapidly.

One thing I did to get myself motivated to train was to start taking H+ Blocker again before workouts. That stuff is amazing for giving you great energy and actually lifting more in the gym!

June 15, 2007 Weight- 342

Bench Press 135 x 10, 225 x 5, 315 x 5, 315 x 5 Standing Press 95 x 10, 135 x 10, 135 x 10 Pulldowns 170 x 10, 170 x 10 DB Curls 35's x 10, 45's x 10 1 Arm Overhead Extension 35 x 10, 45 x 10

June 16, 2007

Squat 135 x 10, 225 x 10, 315 x 5 Seated Calf Raises 70 x 25, 140 x 20, 210 x 20 Leg Curls 130 x 10, 130 x 10, 130 x 10 Leg Extensions 120 x 12, 120 x 10, 120 x 10 Cable Crunches 200 x 20

June 18, 2007 Weight- 338

Medium Grip Bench Press 135 x 20, 225 x 10, 315 x 5, 365 x 3 Row Machine 170 x 10, 220 x 10, 220 x 10 Seated DB Press 70's x 15, 80's x 15 Preacher Curl Machine 100 x 15, 120 x 12 Pushdowns 120 x 12, 120 x 12

June 18, 2007 Wt- 339

Medium Grip Bench Press 135 x 20, 225 x 10, 315 x 5, 365 x 3 Chest Supported Row 170 x 10, 220 x 10, 220 x 10 Seated DB Press 70's x 15, 80's x 15 Preacher Curl Machine 100 x 15, 120 x 12 Pushdowns 120 x 12, 120 x 12

June 22, 2007 Weight- 344

Bench Press 135 x 20, 225 x 10, 315 x 7, 365 x 3 Wide Grip Pulldowns 190 x 12, 250 x 10 Standing Barbell Press 135 x 10, 185 x 10, 225 x 5 DB Curls 50's x 10 1 Arm Overhead Triceps Extension 50 x 10

June 23, 2007 Weight- 341

Deadlift 255 x 10, 455 x 3, 455 x 5 Power Shrugs 235 x 15, 415 x 10 Seated Calf Raises 115 x 20, 185 x 20, 225 x 10 Leg Curls 120 x 15 Leg Extensions 120 x 15 Wide Stance Leg Press 200 x 15, 400 x15

June 25, 2007 Weight- 347

Medium Grip Bench Press 135 x 15, 225 x 10, 315 x 5, 365 x 5, 405 x 1, 405 x 1 Plate Loaded Row Machine 225 x 15, 315 x 10, 315 x 10 JM Press 135 x 10, 225 x 8, 225 x 10 DB Curls 50 x 10, 60 x 10, 70 x 8

June 28, 2007

Bench Press 135 x 15, 225 x 5, 315 x 5, 385 x 2 (felt a little heavy) Machine Row 170 x 15, 220 x 15 Plate Loaded Incline Bench Machine 225 x 15, 405 x 17 That's it for the day. I had some other things I had to do, and my body was telling me that it was enough this time. Soon I will be able to push harder.

June 29, 2007 Weight- 348

Squats 145 x 10, 235 x 5, 325 x 5, 415 x 5 Standing Calf Raises 340 x 15, 340 x 12 Leg Extensions 120 x 10, 170 x 12 Stiff Legged Deadlifts 135 x 10 Incline Sit-Ups 10

July 2, 2007

Medium Grip Bench Press 135 x 20, 225 x 10, 315 x 5, 405 x 1, 425 x 1, 315 x 14 Plate Loaded Pulldown Machine 225 x 15, 315 x 15, 405 x 10 Seated DB Press 70's x 15, 85's x 15 (felt good) DB Curls 50's x 15 1 Arm Overhead Triceps Extension 50 x 15

July 6, 2007 Weight- 343

Incline DB Press 60's x 20, 80's x 20, 100's x 15, 120's x 10 Underhand Pulldowns 150 x 10, 200 x 10, 250 x 10 Upright Rows 95 x 10, 135 x 10, 135 x 10 Incline DB Curls 45's x 10, 45's x 10 JM Press 135 x 12, 225 x 10 Preacher Curl Machine 120 x 10, 120 x 10 Rope Pushdowns 130 x 15, 130 x 12

July 9, 2007
Deadift 255 x 5, 455 x 1, 545 x 1, 545 x 1, 545 x 1 Power Shrugs 255 x 15, 345 x 12, 435 x 10 Seated Calf Raise 115 x 20, 185 x 20 Leg Curls 120 x 15, 120 x 15 Leg Extensions 120 x 15, 120 x 15 Rope Crunches 200 x 20

July 10, 2007
Medium Grip Bench Press 135 x 15, 225 x 10, 275 x 5, 315 x 1, 405 x 1 Machine Row 150 x 15, 200 x 15, 220 x 12, 220 x 12 Incline DB Press 70's x 15, 90's x 10, 110's x 10, 120's x 10 DB Curls 50's x 10, 60's x 8 1 Arm Overhead Triceps Extension 50 x 10, 45 x 10

July 13, 2007 Weight- 352
Wide Grip Bench Press 135 x 10, 225 x 10, 315 x 5, 365 x 5, 405 x 5 Seated Row 170 x 10, 250 x 10, 250 x 10 Seated DB Press 70's x 20, 90's x 18 Hammer Curls 50's x 10, 60's x 10 Triceps Pushdowns 140 x 12, 140 x 12

July 16, 2007
Squats 145 x 8, 235 x 5, 325 x 5, 425 x 5 Leg Press Calf Extensions 180 x 20, 380 x 25 Leg Press 380 x 20 Incline Sit-Ups 15

July 17, 2007
Bench Press 135 x 10, 225 x 8, 315 x 3, 405 x 1, 435 x 1 JM Press 135 x 10, 185 x 10, 225 x 10 Axle Curl 70 x 10, 90 x 10, 90 x 10