My Training Journal December 2008
Week of 12/1/2008 - 12/7/2008
12/1/2008 - Monday
Dumbbell Shoulder Press - 75 x 3 reps, 70 x 3 reps, 70 x 3 reps (no increase)
Dips - 60 1/2 x 11 (1/2 lb increase)
Front Squat - 175 x 26 (Rest-Pause) 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.
12/2/2008 - Tuesday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
12/3/2008 - Wednesday
EZ Bar Curls - 120 1/2 x 3 sets x 3 reps (1/2 lb increase)
One Leg Seated Calve Raises - 245 x 19, 245 x 12
Leg Raises - bw x 20, bw x 20
Leg Curl - 65 x 12, 45 x 8
* - 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 and leg curls.
12/4/2008 - Thursday
Pullups - 26 x 2 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Bench Press - 240 x 3 sets x 3 reps (1 lb increase)
Deadlift - 315 x 15 (5 lb increase) superset with Dumbbell Pullovers
Crunches - bw x 35, bw x 35
Lat Stretch - 135 lbs x 1 minute 35 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.
12/5/2008 - Friday
Rest
12/6/2008 - Saturday
Rest
12/7/2008 - Sunday
Rest
Week of 12/8/2008 - 12/14/2008
12/8/2008 - Monday
Push Press - 145 x 14 (1 lb increase)
Decline Close Grip Bench - 207 x 3 sets 3 reps (1 lb increase)
Front Squat - 215 x 4 sets x 3 reps, 1 set x 2 reps (1 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 Front Squats, Decline Close Grip Bench Press and crunches.
12/9/2008 - Tuesday
Off
12/10/2008 - Wednesday
Dumbbell Incline Curls - 40 x 13 (no increase)
Dumbbell Calve Raises - 75 x 17, 75 x 10
Leg Raises - bw x 20, bw x 20
Lying Leg Curls - 65 x 12, 45 x 8 (1 lb increase)
30 min. Treadmill Cardio - 3.3 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 dumbbell calve raises and lying leg curls.
12/11/2008 - Thursday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
12/12/2008 - Friday
Reverse Pullups - 31 x 2 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Incline Bench Press - 200 x 12 (1/2 lb increase)
Rack Deads - 550 x 1 sets x 2 reps, 495 x 3 sets x 2 rep superset with Dumbbell Pullovers (no increase)
Crunches - bw x 35, bw x 35
Lat Stretch - 160 lbs x 1 minute 5 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.
12/13/2008 - Saturday
Rest
12/14/2008 - Sunday
Rest
Week of 12/15/2008 - 12/21/2008
12/15/2008 - Monday
Dumbbell Shoulder Press - 55 x 12 RP (no increase)
Dips - 80 x 1 set x 3 reps, 2 sets x 2 reps (1/2 lb increase)
Front Squat - 185 x 20 RP (3 lb increase) superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* - The Dumbbell Shoulder 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.
* - The Squats are done in a Rest-Pause manor. My goal is to hit 20 reps at each workout. I do as many as I can, rack the weight for 15-20 seconds, and repeat till I hit 20 reps.
* - I rest 30 seconds between each set of dips and crunches.
12/16/2008 - Tuesday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
12/17/2008 - Wednesday
EZ Bar Curls - 100 x 12 (1/2 lb increase)
One Leg Seated Calve Raises - 250 x 15, 250 x 10
Leg Raises - bw x 20, bw x 20
Leg Curl - 66 x 12, 46 x 10
* - The EZ Curls are done in a Rest-Pause manor. I do as many reps as I can till I hit failure, rest 15-20 seconds, and repeat till I hit 15 reps or I cannot do another rep.
* - I rest 30 seconds between each of Leg Raises.
* - I rest 1 minutes between each set of One Leg Seated Calve Raises and Leg curls.
12/18/2008 - Thursday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
12/19/2008 - Friday
Pullups - 40 x 3, 40 x 2, bw x 5 (no increase)
Bench Press - 245 x 3 sets x 3 reps (no increase)
Deadlift - 405 x 3 sets x 3 reps (3 lb increase) superset with Dumbbell Pullovers
Crunches - bw x 35, bw x 35
* - I rest 30 seconds between each set of Bench Presses, Pullups, Deadlifts and Crunches.
12/20/2008 - Saturday
Rest
12/21/2008 - Sunday
Rest
Week of 12/22/2008 - 12/28/2008
12/22/2008 - Monday
Push Press - 155 x 3 sets x 3 reps (2 lb increase)
Decline Close Grip Bench - 185 x 13 (1 lb increase)
Front Squat - 220 x 3 sets x 3 reps (5 lb increase) superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* - The Decline Close Grip 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 Front Squats, Push Presses and crunches.
12/23/2008 - Tuesday
All day arm routine
12/24/2008 - Wednesday
Off
12/25/2008 - Thursday
Off
12/26/2008 - Friday
Off
12/27/2008 - Saturday
Rest
12/28/2008 - Sunday
Rest
Week of 12/29/2008 - 1/4/2009
12/29/2008 - Monday
Dumbbell Shoulder Press - 55 x 13 (no increase)
Dips - 80 x 2 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Front Squat - 190 x 20 (3 lb increase) superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* - The Dumbbell Shoulder 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.
* - The Squats are done in a Rest-Pause manor. My goal is to hit 20 reps at each workout. I do as many as I can, rack the weight for 15-20 seconds, and repeat till I hit 20 reps.
* - I rest 30 seconds between each set of dips and crunches.
12/30/2008 - Tuesday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
12/31/2008 - Wednesday
Incline Dumbbell Curls - 45 x 3 sets x 3 reps (no increase)
Standing One Leg Calve Raises - 75 x 16, 75 x 9
Leg Raises - bw x 20, bw x 20
Leg Curl - 67 x 12, 67 x 7
Bent Over Laterals - 20 x 12, 20 x 10
* - I rest 30 seconds between each of Incline Curls and Leg Raises.
* - I rest 1 minutes between each set of Standing Calve Raises, Bent Over Laterals, and Leg curls.
1/1/2009 - Thursday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
1/2/2008 - Friday
Pullups - 40 x 4, BW x 4, BW x 3
Bench Press - 255 x 4, 225 x 4, 185 x 5
Deadlift - 455 x 6, 315 x 5 superset with Dumbbell Pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* Tried 2008 goal weight for Pullups, Bench Press, and Deadlift.
1/3/2008 - Saturday
Rest
1/4/2008 - Sunday
Rest
Questions? Comments? Suggestions?
return from Training Journal December 2008 to Best Bodybuilding Homepage
|
