My Training Journal August 2008
Week of 8/4/2008 - 8/10/2008
8/4/2008 - Monday
Dumbbell Shoulder Press - 75 x 3 reps, 70 x 3 reps, 40 x 3 reps (no increase)
Dips - 52 1/2 x 15 (1/2 lb increase)
Squat - 268 x 22 superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* - The 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 reach failure.
* - I rest 30 seconds between each set of dumbbell shoulder presses and crunches.
8/5/2008 - Tuesday
35 min. Treadmill Cardio - 3.3 mph, 6% incline (done at 1:00 p.m.)
8/6/2008 - Wednesday
Dumbbell Incline Curls - 35 x 14 (no increase)
Dumbbell Calve Raises - 75 x 16, 75 x 12
Leg Raises - bw x 20, bw x 20
35 min. Treadmill Cardio - 3.3 mph, 6% incline (done after weights workout)
* - The Dumbbell Incline Curls 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 reach failure.
* - I rest 30 seconds between each set of Leg Raises.
* - I rest 1 minutes between each set of One Leg Seated Calve Raises.
8/7/2008 - Thursday
35 min. Treadmill Cardio - 3.3 mph, 6% incline (done at 1:00 p.m.)
8/8/2008 - Friday
Incline Bench Press - 191 x 14 (1 lb increase)
Reverse Pullups - 26 1/2 x 3 sets x 3 reps (1/2 lb increase)
Rack Deads - 470 x 2 sets x 3 reps, 1 set x 2 reps superset with Dumbbell Pullovers(20 lb increase)
Crunches - bw x 35, bw x 35
Lat Stretch - 115 lbs x 1 minute 15 seconds hanging from pullup bar.
* - The Incline Bench Presses 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 reach failure.
* - I rest 30 seconds between each set of Reverse pullups, Rack Deads, and Crunches.
8/9/2008 - Saturday
Rest
8/10/2008 - Sunday
Rest
Week of 8/11/2008 - 8/17/2008
8/11/2008 - Monday
Push Press - 139 x 13 (1/2 lb increase)
Decline Close Grip Bench - 197 x 3 sets 3 reps(1 lb increase)
Half Squat - 395 x 5 sets x 3 reps (5 lb increase) superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* - The Push Press 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 reach failure.
* - I rest 30 seconds between each set of Half Squats, Decline Close Grip Bench Press and crunches.
8/12/2008 - Tuesday
35 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
8/13/2008 - Wednesday
EZ Bar Curls - 116 1/2 x 3 sets x 3 reps (1/2 lb increase)
One Leg Seated Calve Raises - 225 x 15, 225 x 11
Leg Raises - bw x 20, bw x 20
35 min. Treadmill Cardio - 3.4 mph, no incline (done after weights workout)
* - I rest 30 seconds between each set of EZ Bar Curls and Leg Raises.
* - I rest 1 minutes between each set of One Leg Seated Calve Raises.
8/14/2008 - Thursday
35 min. Treadmill Cardio - 3.5 mph, no incline (done at 1:00 p.m.)
8/15/2008 - Friday
Pullups - 22 1/2 x 3 sets x 3 reps(1/2 lb increase)
Bench Press - 229 x 3 sets x 3 reps (1 lb increase)
Deadlift - 350 x 15 (5 lb increase) superset with Dumbbell Pullovers
Crunches - bw x 35, bw x 35
Lat Stretch - 115 lbs x 1 minute 20 seconds hanging from pullup bar.
* - The Deadlifts 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 reach failure.
* - I rest 30 seconds between each set of Bench Presses, Pullups, and Crunches.
8/16/2008 - Saturday
Rest
8/17/2008 - Sunday
Rest
Week of 8/18/2008 - 8/24/2008
8/18/2008 - Monday
Dumbbell Shoulder Press - 75 x 3 reps, 70 x 3 reps, 65 x 3 reps (no increase)
Dips - 53 x 15 (1/2 lb increase)
Squat - 269 x 23 superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* - The 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 reach failure.
* - I rest 30 seconds between each set of dumbbell shoulder presses and crunches.
8/19/2008 - Tuesday
35 min. Treadmill Cardio - 3.5 mph, no incline (done at 1:00 p.m.)
8/20/2008 - Wednesday
Dumbbell Incline Curls - 35 x 15 (no increase)
Dumbbell Calve Raises - 75 x 16, 75 x 11
Leg Raises - bw x 20, bw x 20
35 min. Treadmill Cardio - 3 mph, no incline (done after weights workout)
* - The Dumbbell Incline Curls 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 reach failure.
* - I rest 30 seconds between each set of Leg Raises.
* - I rest 1 minutes between each set of One Leg Seated Calve Raises.
8/21/2008 - Thursday
35 min. Treadmill Cardio - 3 mph, no incline (done at 1:00 p.m.)
8/22/2008 - Friday
Incline Bench Press - 192 x 14 (1 lb increase)
Reverse Pullups - 27 x 2 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Rack Deads - 475 x 3 sets x 3 reps superset with Dumbbell Pullovers (5 lb increase)
Crunches - bw x 35, bw x 35
Lat Stretch - 115 lbs x 1 minute 30 seconds hanging from pullup bar.
* - The Incline Bench Presses 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 reach failure.
* - I rest 30 seconds between each set of Reverse pullups, Rack Deads, and Crunches.
8/23/2008 - Saturday
Rest
8/24/2008 - Sunday
Rest
Week of 8/25/2008 - 8/31/2008
8/25/2008 - Monday
Push Press - 140 x 13 (1/2 lb increase)
Decline Close Grip Bench - 198 x 3 sets 3 reps(1 lb increase)
Half Squat - 400 x 5 sets x 3 reps (5 lb increase) superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* - The Push Press 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 reach failure.
* - I rest 30 seconds between each set of Half Squats, Decline Close Grip Bench Press and crunches.
8/26/2008 - Tuesday
35 min. Treadmill Cardio - 3.1 mph, no incline (done at 1:00 p.m.)
8/27/2008 - Wednesday
EZ Bar Curls - 117 x 3 sets x 3 reps (1/2 lb increase)
One Leg Seated Calve Raises - 230 x 19, 230 x 12
Leg Raises - bw x 20, bw x 20
30 min. Treadmill Cardio - 3.1 mph, no incline (done after weights workout)
* - I rest 30 seconds between each set of EZ Bar Curls and Leg Raises.
* - I rest 1 minutes between each set of One Leg Seated Calve Raises.
8/28/2008 - Thursday
35 min. Treadmill Cardio - 3.1 mph, no incline (done at 1:00 p.m.)
8/29/2008 - Friday
Pullups - 23 x 3 sets x 3 reps(1/2 lb increase)
Bench Press - 230 x 3 sets x 3 reps (1 lb increase)
Deadlift - 355 x 15 (5 lb increase) superset with Dumbbell Pullovers
Crunches - bw x 35, bw x 35
Lat Stretch - 115 lbs x 1 minute 30 seconds hanging from pullup bar.
* - The Deadlifts 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 reach failure.
* - I rest 30 seconds between each set of Bench Presses, Pullups, and Crunches.
8/30/2008 - Saturday
Rest
8/31/2008 - Sunday
Rest
Questions? Comments? Suggestions?
return from Training Journal August 2008 to Best Bodybuilding Homepage
|
