My Training Journal March 2008
Week of 3/31/2008 - 4/6/2008
3/31/2008 - Monday
Dumbbell Shoulder Press - 60 x 12 (no increase)
EZ Bar Curls - 102 x 15(1/2 lb increase)
Squat - 257 x 27 (2 lb increase) superset with dumbbell pullovers - 20 x 15
One Legged Standing Calve Raises - 140 x 14, 140 x 10 (5 lb increase)
Leg Raises - bw x 20, bw x 18, bw x 16
* - The dumbbell shoulder press and EZ bar curls were done in a rest pause manor. I do as many reps as I can, rest for 15 - 20 seconds, and repeat till I hit 15 reps or reach failure.
* - I rest 30 seconds between each set of leg raises.
* - I rest 2 minutes between sets of calve raises.
4/1/2008 - Tuesday
No Cardio - Sick
4/2/2008 - Wednesday
No Cardio - Sick
4/3/2008 - Thursday
Incline Bench Press - 180 x 14(2 lb increase)
Reverse Pullups - 12 x 4 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Dips - 47 x 11 (1/2 lb increase)
Rack Deads - 411 x 5 sets x 3 reps (normal weight next time) superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35 , bw x 35
* The Incline Bench Press and Dips are done in a rest pause manor. I do as many reps as I can, rest for 15 - 20 seconds, and repeat till I hit 15 reps or failure.
* The Pullups, Rack Deads, and Crunches are done with a 30 second rest between each set.
4/4/2008 - Friday
No Cardio - Sick
4/5/2008 - Saturday
Rest
4/6/2008 - Sunday
Rest
Week of 4/7/2008 - 4/13/2008
4/7/2008 - Monday
Standing Barbell Push Press - 130 x 15 ( 2 lb increase)
Dumbbell Preacher Curls - 40 x 13 ( no increase)
Partial Squats - 355 x 5 sets x 3 reps superset (5 lb increase) with dumbbell pullovers - 20 x 15
Seated Calve Raises - 425 x 22, 425 x 11 (5 lb increase)
Leg Raises - bw x 20, bw x 20, bw x 17
* - The barbell press and dumbbell preacher curls were done in a rest pause manor. I do as many reps as I can, rest for 15 - 20 seconds, and repeat till I hit 15 reps or reach failure.
* - I rest 30 seconds between each set of squats and leg raises.
* - I rest 2 minutes between sets of seated calve raises.
4/8/2008 - Tuesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 6:30 a.m.)
4/9/2008 - Wednesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 6:30 a.m.)
4/10/2008 - Thursday
Bench Press - 185 x 5 sets x 3 reps
Pullups - bw x 5 sets x 3 reps
Decline Close Grip Bench - 135 x 15
Deads - 315 x 15 superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
*The Close Grip Bench and Deads are done in a rest pause manor. I do as many reps as I can, rest for 15 - 20 seconds, and repeat till I hit 15 reps or failure.
* The Bench Press, Pullups, and Crunches are done with a 30 second rest between each set.
4/11/2008 - Friday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 6:30 a.m.)
4/12/2008 - Saturday
Rest
4/13/2008 - Sunday
Rest
Week of 4/14/2008 - 4/20/2008
4/14/2008 - Monday
Dumbbell Shoulder Press - 60 x 13 (no increase)
EZ Bar Curls - 103 1/2 x 13(1/2 lb increase)
Squat - 205 x 30 superset with dumbbell pullovers - 20 x 15
Standing Calve Raises - 60 x 17, 60 x 10
Leg Raises - bw x 20, bw x 20
* - The dumbbell shoulder press and EZ bar curls were done in a rest pause manor. I do as many reps as I can, rest for 15 - 20 seconds, and repeat till I hit 15 reps or reach failure.
* - I rest 30 seconds between each set of leg raises.
* - I rest 2 minutes between sets of calve raises.
4/15/2008 - Tuesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 6:30 a.m.)
4/16/2008 - Wednesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 6:30 a.m.)
4/17/2008 - Thursday
Incline Bench Press - 182 x 15(2 lb increase)
Reverse Pullups - 12 1/2 x 4 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Dips - 47 1/2 x 15 (1/2 lb increase)
Rack Deads - 405 x 5 sets x 3 reps superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* The Incline Bench Press and Dips are done in a rest pause manor. I do as many reps as I can, rest for 15 - 20 seconds, and repeat till I hit 15 reps or failure.
* The Pullups, Rack Deads, and Crunches are done with a 30 second rest between each set.
4/18/2008 - Friday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 6:30 a.m.)
4/19/2008 - Saturday
Rest
4/20/2008 - Sunday
Rest
Week of 4/21/2008 - 4/27/2008
4/21/2008 - Monday
Standing Barbell Push Press - 132 x 14 ( 2 lb increase)
Dumbbell Preacher Curls - 40 x 13 ( no increase)
Partial Squats - 360 x 5 sets x 3 reps superset (5 lb increase) with dumbbell pullovers - 20 x 15
Seated Calve Raises - 430 x 23, 430 x 13 (5 lb increase)
Leg Raises - bw x 20, bw x 20
* - The barbell press and dumbbell preacher curls were done in a rest pause manor. I do as many reps as I can, rest for 15 - 20 seconds, and repeat till I hit 15 reps or reach failure.
* - I rest 30 seconds between each set of squats and leg raises.
* - I rest 2 minutes between sets of seated calve raises.
4/22/2008 - Tuesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 6:30 a.m.)
4/23/2008 - Wednesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 6:30 a.m.)
4/24/2008 - Thursday
Bench Press - 215 x 5 sets x 3 reps
Pullups - 13 1/2 x 5 sets x 3 reps
Decline Close Grip Bench - 160 x 16
Deads - 335 x 15 superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
*The Close Grip Bench and Deads are done in a rest pause manor. I do as many reps as I can, rest for 15 - 20 seconds, and repeat till I hit 15 reps or failure.
* The Bench Press, Pullups, and Crunches are done with a 30 second rest between each set.
4/25/2008 - Friday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
4/26/2008 - Saturday
Rest
4/27/2008 - Sunday
Rest
Week of 4/28/2008 - 5/4/2008
4/28/2008 - Monday
Dumbbell Shoulder Press - 60 x 14 (no increase)
EZ Bar Curls - 104 x 13(1/2 lb increase)
Squat - 265 x 20 superset with dumbbell pullovers - 20 x 15
Standing Calve Raises - 65 x 15, 65 x 10
Leg Raises - bw x 20, bw x 20
* - The dumbbell shoulder press and EZ bar curls were done in a rest pause manor. I do as many reps as I can, rest for 15 - 20 seconds, and repeat till I hit 15 reps or reach failure.
* - I rest 30 seconds between each set of leg raises.
* - I rest 2 minutes between sets of calve raises.
4/29/2008 - Tuesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
4/30/2008 - Wednesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/1/2008 - Thursday
Incline Bench Press - 185 x 15(2 lb increase)
Reverse Pullups - 13 x 5 sets x 3 reps (1/2 lb increase)
Dips - 48 x 15 (1/2 lb increase)
Rack Deads - 315 x 5 sets x 3 reps superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* The Incline Bench Press and Dips are done in a rest pause manor. I do as many reps as I can, rest for 15 - 20 seconds, and repeat till I hit 15 reps or failure.
* The Pullups, Rack Deads, and Crunches are done with a 30 second rest between each set.
5/2/2008 - Friday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/3/2008 - Saturday
Rest
5/4/2008 - Sunday
Rest
Questions? Comments? Suggestions?
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