My Training Journal December 2007
Week of 12/3/2007 - 12/9/2007
12/3/2007 Monday
Dumbbell Shoulder Press - 70 x 5, 70 x 5
Preacher Curl - 95 x 5, 95 x 7 (1/2 lb increase)
Decline Close Grip Bench - 160 x 7, 160 x 6 (5 lb increase in weight)
Floor Tricep Extensions - 75 x 6, 75 x 5 (1 lb increase in weight)
Bench Dips - 35 x 6, 10 x 3, bw x 2
Squat - 250 x 25 superset with Pullovers - 20 x 15
Seated Calve Raises - 425 x 20, 425 x 15
Leg Raises - bw x 15, bw x 15, bw x 15
*I rest 30 seconds between each set of leg raises.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.
12/4/2007 Tuesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 6:30 a.m.)
12/5/2007 Wednesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 6:30 a.m.)
12/6/2007 Thursday
Reverse Pullups - 25 x 5, 25 x 6
Bench Press - 230 x 5, 230 x 5
Two Arm Dumbbell Extensions - 25 x 8, 20 x 7
Elbows Flared Pushdowns - 50 x 9, 50 x 8
Bench Dips - 35 x 5 (plus X-reps), 10 x 2 (plus X-reps), bw x 1 (plus X-reps)
Rack Deads - 505 x 4 sets x 3 reps + 1 set x 2 reps 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 30 seconds between each set of rack deads.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.
12/7/2007 Friday
35 min. Treadmill Cardio - 3.2 mph, 7% incline (done at 6:30 a.m.)
12/8/2007 Saturday
Rest
12/9/2007 Sunday
Rest
Week of 12/10/2007 - 12/16/2007
12/10/2007 Monday
Dumbbell Shoulder Press - 70 x 5, 70 x 5 (no increase in weight)
EZ Bar Curl - 104 x 5, 104 x 7 (1/2 lb increase in weight)
Decline Close Grip Bench - 165 x 8, 165 x 7 (5 lb increase in weight)
Floor Tricep Extensions - 76 x 6, 76 x 5 (1 lb increase in weight)
Bench Dips - 35 x 6, 10 x 3, bw x 2
Squat - 325 x 5 sets x 3 reps superset with Pullovers - 20 x 15
Standing Calve Raises - 70 x 18, 70 x 10
Leg Raises - bw x 15, bw x 15, bw x 15
*I rest 30 seconds between each set of leg raises.
*I rest 30 seconds between each set of squats.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.
12/11/2007 Tuesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
12/12/2007 Wednesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
12/13/2007 Thursday
Pullups - 25 x 5, 25 x 5
Dips - 75 x 5, 75 x 7
Two Arm Dumbbell Extensions - 25 x 9, 20 x 7
Elbows Flared Pushdowns - 50 x 10, 50 x 8
Bench Dips - 35 x 6 (plus X-reps), 10 x 3 (plus X-reps), bw x 1 (plus X-reps)
Deadlift - 430 x 15 reps 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.
*The bench dips were down in drop set fashion. No rest between sets.
12/14/2007 Friday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
12/15/2007 Saturday
Rest
12/16/2007 Sunday
Rest
Week of 12/17/2007 - 12/23/2007
12/17/2007 Monday
Dumbbell Shoulder Press - 70 x 5, 70 x 4
Preacher Curl - 95 1/2 x 5, 95 1/2 x 7
Decline Close Grip Bench - 170 x 8, 170 x 6
Floor Tricep Extensions - 77 x 6, 77 x 5
Bench Dips - 35 x 6, 10 x 2, bw x 2
Squat - 250 x 40 superset with Pullovers - 20 x 15
Seated Calve Raises - 455 x 16, 455 x 10
Leg Raises - bw x 15, bw x 15, bw x 15
*I rest 30 seconds between each set of leg raises.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.
12/18/2007 Tuesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
12/19/2007 Wednesday
35 min. Treadmill Cardio - 3.1 mph, 6.5% incline (done at 6:30 a.m.)
12/20/2007 Thursday
Reverse Pullups - 25 x 5, 25 x 6
Bench Press - 230 x 5, 230 x 5
Two Arm Dumbbell Extensions - 25 x 8, 20 x 7
Elbows Flared Pushdowns - 50 x 12, 50 x 10
Bench Dips - 35 x 6 (plus X-reps), 10 x 3 (plus X-reps), bw x 1 (plus X-reps)
Rack Deads - 505 x 5 sets x 3 reps 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 30 seconds between each set of rack deads.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.
12/21/2007 Friday
35 min. Treadmill Cardio - 3.1 mph, 6.5% incline (done at 6:30 a.m.)
12/22/2007 Saturday
Rest
12/23/2007 Sunday
Rest
Week of 12/24/2007 - 12/30/2007
12/24/2007 Monday
Dumbbell Shoulder Press - 70 x 5, 70 x 4
EZ Bar Curl - 104 1/2 x 5, 104 1/2 x 7
Squat - 330 x 5 sets x 3 reps superset with Pullovers - 20 x 15
Standing Calve Raises - 70 x 18, 70 x 11
Leg Raises - bw x 15, bw x 15, bw x 15
*I rest 30 seconds between each set of leg raises.
*I rest 30 seconds between each set of squats.
*I rest 2 minutes between the other sets of each exercise.
12/25/2007 Tuesday
Rest
12/26/2007 Wednesday
Rest
12/27/2007 Thursday
Rest
12/28/2007 Friday
Rest
12/29/2007 Saturday
Rest
12/30/2007 Sunday
Rest
Questions? Comments? Suggestions?
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