My Training Journal August 2007

Week of 7/30/2007 - 8/5/2007

7/30/2007 Monday

Dumbbell Shoulder Press - 70 x 5, 70 x 5 (no increase in weight)
Preacher Curl - 92 1/2 x 5, 92 1/2 x 6 (1/2 lb increase)
Squat - 238 x 22 superset with Pullovers - 20 x 15 ( 2 lb increase in the squat)
Seated Calve Raises - 395 x 15, 395 x 9 (no weight increase)
Leg Raises - bw x 10, bw x 10, bw x 10

* The weight increases in the parentheses are notes I make to myself after I finish the exercise. I either add a little weight if I make the reps or I stay the same until I make the reps. I do this after every exercise in every workout. This way I know exactly what I am going to do at the next workout. There is no guessing.

7/31/2007 Tuesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 6:30 a.m.)

8/1/2007 Wednesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 6:30 a.m.)

8/2/2007 Thursday

Reverse Grip Pullups - 18 1/2 x 5, 18 1/2 x 5 (1/2 lb increase)
Bench Press - 224 x 5, 224 x 7 (1 lb increase)
Rack Deads - 480 x 3 reps x 5 sets (2 1/2 lb increase) superset with pullovers - 20 x 15
Crunches - bw x 30, bw x 30, bw x 30

*I rest 30 seconds between each set of rack deads.
*I rest 30 seconds between each set of crunches.
*I rest 2 minutes between the other sets of each exercise.

8/3/2007 Friday
35 min.Treadmill Cardio - 3.2 mph, 6.5% incline (done at 6:30 a.m.)

8/4/2007 Saturday
Rest

8/5/2007 Sunday
Rest

Week of 8/6/2007 - 8/12/2007

Dumbbell Shoulder Press - 70 x 5, 70 x 6 (no increase in weight)
EZ Curl - 102 x 5, 102 x 7 (1/2 lb increase)
Squat - 307 1/2 x 5 sets x 3 reps (2 1/2 lb increase in squat) superset with dumbbell pullovers 20 x 15
Standing Dumbbell Calve Raises - 70 x 17, 70 x 10
Leg Raises - bw x 11, bw x 11, bw x 11

*I rest 30 seconds between each set of squats.
*I rest 30 seconds between each set of leg raises.
*I rest 2 minutes between the other sets of each exercise.

8/7/2007 Tuesday
35 min. Treadmill Cardio - 3.2 mph, 7% incline (done at 6:30 a.m.)

8/8/2007 Wednesday
35 min. Treadmill Cardio - 3.3 mph, 7% incline (done at 6:30 a.m.)

8/9/2007 Thursday

Pullups - 17 x 5, 17 x 7 (1/2 lb increase)
Dips - 63 x 5, 63 x 7 (1 lb increase)
Deadlift - 424 x 15 reps (1 lb increase) superset with pullovers - 20 x 15
Crunches - bw x 30, bw x 30, bw x 30

*I rest 30 seconds between each set of crunches.
*I rest 2 minutes between the other sets of each exercise.

8/10/2007 Friday
35 min.Treadmill Cardio - 3.3 mph, 7% incline (done at 6:30 a.m.)

8/11/2007 Saturday
Rest

8/12/2007 Sunday
Rest

Week of 8/13/2007 - 8/19/2007

Dumbbell Shoulder Press - 70 x 5, 70 x 5 (no increase in weight)
Preacher Curl - 93 x 5, 93 x 6 (1/2 lb increase)
Squat - 240 x 24 superset with Pullovers - 20 x 15 ( 1 lb increase in the squat)
Seated Calve Raises - 395 x 19, 395 x 10 (no weight increase)
Leg Raises - bw x 12, bw x 12, bw x 12

*I rest 30 seconds between each set of leg raises.
*I rest 2 minutes between the other sets of each exercise.

8/14/2007 Tuesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)

8/15/2007 Wednesday
35 min. Treadmill Cardio - 3.2 mph, 6.5% incline (done at 6:30 a.m.)

8/16/2007 Thursday

Reverse Grip Pullups - 19 x 5, 19 x 7 (1/2 lb increase)
Bench Press - 225 x 5, 225 x 6 (1/2 lb increase)
Rack Deads - 482 1/2 x 3 reps x 5 sets (2 lb increase) superset with pullovers - 20 x 15
Crunches - bw x 30, bw x 30, bw x 30

*I rest 30 seconds between each set of rack deads.
*I rest 30 seconds between each set of crunches.
*I rest 2 minutes between the other sets of each exercise.

8/17/2007 Friday
35 min.Treadmill Cardio - 3.3 mph, 7% incline (done at 6:30 a.m.)

8/18/2007 Saturday
Rest

8/19/2007 Sunday
Rest

Week of 8/20/2007 - 8/26/2007

Dumbbell Shoulder Press - 70 x 5, 70 x 5 (no increase in weight)
EZ Curl - 102 1/2 x 5, 102 1/2 x 7 (1/2 lb increase)
Squat - 310 x 5 sets x 3 reps (2 1/2 lb increase in squat) superset with dumbbell pullovers 20 x 15
Standing Dumbbell Calve Raises - 70 x 17, 70 x 10
Leg Raises - bw x 13, bw x 13, bw x 13

*I rest 30 seconds between each set of squats.
*I rest 30 seconds between each set of leg raises.
*I rest 2 minutes between the other sets of each exercise.

8/21/2007 Tuesday
35 min. Treadmill Cardio - 3.3 mph, 7% incline (done at 6:30 a.m.)

8/22/2007 Wednesday
35 min. Treadmill Cardio - 3.2 mph, 7% incline (done at 6:30 a.m.)

8/23/2007 Thursday

Pullups - 17 1/2 x 5, 17 1/2 x 7 (1/2 lb increase)
Dips - 64 x 5, 64 x 7 (1 lb increase)
Deadlift - 425 x 10 reps (1 lb increase) superset with pullovers - 20 x 15
Crunches - bw x 30, bw x 30, bw x 30

*I rest 30 seconds between each set of crunches.
*I rest 2 minutes between the other sets of each exercise.

8/24/2007 Friday
35 min.Treadmill Cardio - 3.3 mph, 7% incline (done at 6:30 a.m.)

8/25/2007 Saturday
Rest

8/26/2007 Sunday
Rest

Week of 8/27/2007 - 9/2/2007

*Day 1 of my bicep focused training (8 weeks long)

Dumbbell Shoulder Press - 70 x 5, 70 x 5 (no increase in weight)
Barbell Curl - 95 x 6, 95 x 4 (no increase in weight)
Preacher Curl - 80 x 5, 70 x 5 (no increase in weight)
Incline Hammer Curl - 25 x 7 (plus X-reps), 15 x 3, 10 x 2 (plus DXO reps)
Squat - 241 x 26 superset with Pullovers - 20 x 15 ( 1 lb increase in the squat)
Seated Calve Raises - 405 x 15, 405 x 12 (no weight increase)
Leg Raises - bw x 14, bw x 14, bw x 14

*I rest 30 seconds between each set of leg raises.
*I rest 2 minutes between the other sets of each exercise.
*The incline hammer curls were down in drop set fashion. No rest between sets.

8/28/2007 Tuesday
35 min. Treadmill Cardio - 3.3 mph, 7% incline (done at 6:30 a.m.)

8/29/2007 Wednesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)

8/30/2007 Thursday

Reverse Grip Pullups - 19 1/2 x 5, 19 1/2 x 7 (1/2 lb increase)
Bench Press - 225 1/2 x 5, 225 1/2 x 6 (1/2 lb increase)
Dumbbell Preacher Curl - 25 x 12, 25 x 8 (20 lbs 2nd set next time)
Incline Curls - 20 x 9, 15 x 9
Incline Hammer Curl - 25 x 7 (plus X-reps), 15 x 3, 10 x 2 (plus DXO reps)
Rack Deads - 485 x 5 sets x 3 reps (2 lb increase) superset with pullovers - 20 x 15
Crunches - bw x 30, bw x 30, bw x 30

*I rest 30 seconds between each set of rack deads.
*I rest 30 seconds between each set of crunches.
*I rest 2 minutes between the other sets of each exercise.
*The incline hammer curls were down in drop set fashion. No rest between sets.

8/31/2007 Friday
35 min.Treadmill Cardio - 3.2 mph, 6% incline (done at 6:30 a.m.)

9/1/2007 Saturday
Rest

9/2/2007 Sunday
Rest

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