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My Bodybuilding Journal
November 2009
Week of 11/2/2009 - 11/8/2009
11/2/2009 - Monday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
BB Seated Press (Drop Set) - 140 x 3, 120 x 3, 100 x 4
Seated DB Press (Drop Set) - 65 x 3, 50 x 2, 40 x 3
Decline Extensions (Drop Set) - 90 x 4, 70 x 4, 50 x 4
Dips (Drop Set) - 50 x 4, 40 x 2, 30 x 2
Squats (Drop Set) - 315 x 3, 275 x 3, 235 x 4
Front Squats (Drop Set) - 205 x 3, 185 x 3, 165 x 3
Squats - 155 x 14
* - Each exercise is performed as a drop set. I keep the reps at 3 and when I can hit 4 or more on the first set, I increase the weight.
11/3/2009 - Tuesday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
11/4/2009 - Wednesday
* 45 min. Medium Intensity Cardio (done at 6:30 a.m.)
Seated DB Curl (Drop Set) - 55 x 3, 45 x 3, 40 x 3
Incline Curls (Drop Set) - 40 x 4, 30 x 3, 20 x 3
Smith Calve Raises - 275 x 17, 315 x 15, 315 x 13
Leg Raises - bw x 20, bw x 20
Rear Laterals (Drop Set) - 45 x 5, 40 x 5, 35 x 5 (2 times)
Leg Curls (Drop Set) - 120 x 3, 90 x 3, 60 x 3
Single Leg Curls (Drop Set) - 35 x 3, 30 x 2, 25 x 2
* - Each exercise (except Leg Raises & Seated Calve Raises) is performed as a drop set. I keep the reps at 3 and when I can hit 4 or more on the first set, I increase the weight.
11/5/2009 - Thursday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
11/6/2009 - Friday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
Bench Press (Drop Set) - 240 x 3, 215 x 3, 195 x 3
Incline DB Press (Drop Set) - 75 x 3, 65 x 2, 55 x 2
Reverse Pullups (Drop Set) - 55 x 3, 35 x 3, 15 x 3
Barbell Rows (Drop Set) - 225 x 3, 195 x 3, 165 x 3
Deadlift (Drop Set) - 435 x 3, 405 x 3, 375 x 3
Crunches - bw x 30, bw x 30
* - Each exercise is performed as a drop set. I keep the reps at 3 and when I can hit 4 or more on the first set, I increase the weight.
11/7/2009 - Saturday
Rest
11/8/2009 - Sunday
Rest
Week of 11/9/2009 - 11/15/2009
11/9/2009 - Monday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
BB Seated Press (Drop Set) - 140 x 3, 125 x 3, 110 x 4
Seated DB Press (Drop Set) - 65 x 2, 50 x 3, 40 x 2
Decline Extensions (Drop Set) - 95 x 4, 75 x 4, 55 x 4
Dips (Drop Set) - 55 x 4, 40 x 2, 30 x 3
Squats (Drop Set) - 315 x 3, 275 x 3, 245 x 4
Front Squats (Drop Set) - 210 x 3, 190 x 3, 170 x 4
Squats - 155 x 16
* - Each exercise is performed as a drop set. I keep the reps at 3 and when I can hit 4 or more on the first set, I increase the weight.
11/10/2009 - Tuesday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
11/11/2009 - Wednesday
* 45 min. Medium Intensity Cardio (done at 6:30 a.m.)
Seated DB Curl (Drop Set) - 55 x 3, 45 x 3, 40 x 3
Incline Curls (Drop Set) - 40 x 4, 30 x 3, 25 x 3
Preacher Cable Curls (FST-7) - 7 sets x 10 reps
Standing Calve Raises - 55 x 17, 55 x 10
Leg Raises - bw x 20, bw x 20
Rear Laterals (Drop Set) - 45 x 5, 40 x 5, 35 x 5 (2 times)
Leg Curls (Drop Set) - 120 x 3, 90 x 4, 60 x 4
Single Leg Curls (Drop Set) - 35 x 3, 30 x 2, 25 x 3
* - Each exercise (except Leg Raises & Seated Calve Raises) is performed as a drop set. I keep the reps at 3 and when I can hit 4 or more on the first set, I increase the weight.
11/12/2009 - Thursday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
11/13/2009 - Friday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
Bench Press (Drop Set) - 240 x 3, 220 x 3, 200 x 3
Incline DB Press (Drop Set) - 75 x 4, 65 x 2, 55 x 2
Reverse Pullups (Drop Set) - 60 x 3, 40 x 3, 20 x 3
Barbell Rows (Drop Set) - 225 x 4, 195 x 4, 165 x 3
Deadlift (Drop Set) - 465 x 3, 425 x 3, 385 x 3
Crunches - bw x 30, bw x 30
* - Each exercise is performed as a drop set. I keep the reps at 3 and when I can hit 4 or more on the first set, I increase the weight.
11/14/2009 - Saturday
Rest
11/15/2009 - Sunday
Rest
Week of 11/16/2009 - 11/22/2009
11/16/2009 - Monday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
Squats (Drop Set) - 320 x 3, 280 x 3, 250 x 3
Front Squat (Drop Set) - 215 x 3, 195 x 3, 175 x 3
Squats - 165 x 8
Smith Leg Press (FST-7) - 135 x 7 sets x 10 reps
Standing Calve Raises - 75 x 12, 75 x 7, 60 x 8
* - Squats and Front Squats are performed as a drop set. I keep the reps at 3 and when I can hit 4 or more on the first set, I increase the weight.
11/17/2009 - Tuesday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
Seated BB Press (Drop Set) - 142 x 3, 127 x 2, 115 x 2
Seated DB Press (Drop Set) - 60 x 3, 50 x 3, 40 x 3
Lateral Raises (FST-7) - 15 x 7 sets x 10 reps
Lying Decline Extentsions (Drop Set) - 100 x 4, 80 x 3, 60 x 3
Dips (Drop Set) - 60 x 4, 40 x 2, 30 x 2
Crunches - bw x 30, bw x 30
11/18/2009 - Wednesday
* 45 min. Medium Intensity Cardio (done at 6:30 a.m.)
11/19/2009 - Thursday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
Reverse Pullups (Drop Set) - 60 x 3, 40 x 3, 25 x 3
Barbell Rows (Drop Set) - 230 x 4, 200 x 4, 170 x 4
Deadlift (Drop Set) - 455 x 3, 405 x 3, 375 x 3
Rear Laterals (Drop Set) - 50 x 4, 45 x 4, 40 x 4
Leg Curl (Drop Set) - 120 x 3, 100 x 3, 80 x 3
One Leg Curls (Drop Set) - 35 x 3, 30 x 3, 25 x 3
11/20/2009 - Friday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
Bench Press (Drop Set) - 240 x 3, 220 x 3, 200 x 3
Reverse Bench Press (Drop Set) - 175 x 3, 155 x 3, 135 x 3
EZ Curls (Drop Set) - 110 x 3, 90 x 3, 70 x 3
Seated DB Curl (Drop Set) - 45 x 3, 40 x 2, 35 x 2
Cable Preacher Curl (FST-7) - 30 x 7 sets x 10 reps
Ab Circuit - 3 Times
11/21/2009 - Saturday
Rest
11/22/2009 - Sunday
Rest
Week of 11/23/2009 - 11/29/2009
11/23/2009 - Monday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
Squats (Drop Set) - 325 x 3, 285 x 3, 255 x 4
Front Squat (Drop Set) - 220 x 3, 200 x 3, 185 x 3
Squats - 165 x 11
Smith Leg Press (FST-7) - 185 x 7 sets x 10 reps
Standing Calve Raises - 75 x 13, 75 x 8
Seated One Leg Calves - 185 x 12, 185 x 7
11/24/2009 - Tuesday
45 min. Medium Intensity Cardio (done at 6:30 a.m.)
Seated BB Press (Drop Set) - 142 x 3, 127 x 2, 115 x 2
Seated DB Press (Drop Set) - 60 x 3, 50 x 2, 40 x 2
Lying Decline Ext (Drop Set) - 105 x 3, 85 x 3, 70 x 3
Dips (Drop Set) - 65 x 4, 40 x 3, 30 x 2
Pushdowns (FST-7) - 30 x 7 sets x 10 reps
Crunches - bw x 30, bw x 30
11/25/2009 - Wednesday
* 45 min. Medium Intensity Cardio (done at 6:30 a.m.)
11/26/2009 - Thursday
11/27/2009 - Friday
11/28/2009 - Saturday
Rest
11/29/2009 - Sunday
Rest
Questions? Comments? Suggestions?
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