My Training Journal February 2008
Week of 2/4/2008 - 2/10/2008
2/4/2008 - Monday
*NEW*
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
Dumbbell Shoulder Press - 60 x 10 (no increase)
EZ Bar Curls - 101 x 14(1/2 lb increase)
Squat - 235 x 25 (20 lb increase) superset with dumbbell pullovers - 20 x 15
One Legged Standing Calve Raises - 135 x 15, 135 x 12 (5 lb increase)
Leg Raises - bw x 20, bw x 16, bw x 15
* - 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.
* - On 2/4/2008 I switched from Standing Dumbbell Calve Raises to One Legged Smith Machine Calve Raises.
2/5/2008 - Tuesday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
2/6/2008 - Wednesday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
2/7/2008 - Thursday
Incline Bench Press - 165 x 15 (5 lb increase)
Reverse Pullups - 10 x 5 sets x 3 reps (1/2 lb increase)
Dips - 45 x 12 (1/2 lb increase)
Rack Deads - 485 x 5 sets x 3 reps (21 lb increase) 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.
2/8/2008 - Friday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
2/9/2008 - Saturday
Rest
2/10/2008 - Sunday
Rest
Week of 2/11/2008 - 2/17/2008
2/11/2008 - Monday
*NEW*
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
Standing Barbell Push Press - 122 x 15 ( 2 lb increase)
Dumbbell Preacher Curls - 40 x 11 ( no increase)
Partial Squats - 335 x 5 sets x 3 reps superset with dumbbell pullovers - 20 x 15
Seated Calve Raises - 405 x 20, 405 x 11 (10 lb increase)
Leg Raises - bw x 20, bw x 16, bw x 16
* - 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.
2/12/2008 - Tuesday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
2/13/2008 - Wednesday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
2/14/2008 - Thursday
Bench Press - 210 x 5 sets x 3 reps (2 lb increase)
Pullups - 11 1/2 x 5 sets x 3 reps (1/2 lb increase)
Decline Close Grip Bench - 152 x 15 (2 lb increase)
Deads - 405 x 15 (26 lb increase)
Crunches - bw x 35, 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.
* The Bench Press, Pullups, and Crunches are done with a 30 second rest between each set.
2/15/2008 - Friday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
2/16/2008 - Saturday
Rest
2/17/2008 - Sunday
Rest
Week of 2/18/2008 - 2/24/2008
2/18/2008 - Monday
*NEW*
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
Dumbbell Shoulder Press - 60 x 11 (no increase)
EZ Bar Curls - 101 1/2 x 15(1/2 lb increase)
Squat - 255 x 31 (1 lb increase) superset with dumbbell pullovers - 20 x 15
One Legged Standing Calve Raises - 140 x 13, 140 x 10 (5 lb increase)
Leg Raises - bw x 20, bw x 17, 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.
2/19/2008 - Tuesday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
2/20/2008 - Wednesday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
2/21/2008 - Thursday
Incline Bench Press - 170 x 15 (5 lb increase)
Reverse Pullups - 10 1/2 x 4 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Dips - 45 1/2 x 13 (1/2 lb increase)
Rack Deads - 506 x 3 sets x 3 reps, 2 sets x 1 rep (2 lb increase) 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.
2/22/2008 - Friday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
2/23/2008 - Saturday
Rest
2/24/2008 - Sunday
Rest
Week of 2/25/2008 - 3/2/2008
2/25/2008 - Monday
*NEW*
45 min. Treadmill Cardio - 3.1 mph, 10% incline (done at 6:30 a.m.)
Standing Barbell Push Press - 124 x 15 ( 2 lb increase)
Dumbbell Preacher Curls - 40 x 12 ( no increase)
Partial Squats - 340 x 5 sets x 3 reps superset with dumbbell pullovers - 20 x 15
Seated Calve Raises - 415 x 21, 415 x 12 (5 lb increase)
Leg Raises - bw x 20, bw x 18, 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.
2/26/2008 - Tuesday
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
2/27/2008 - Wednesday
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
2/28/2008 - Thursday
Bench Press - 211 x 5 sets x 3 reps (1 lb increase)
Pullups - 12 x 4 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Decline Close Grip Bench - 155 x 14 (2 lb increase)
Deads - 431 x 7 (2 lb increase)
Crunches - bw x 35, 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.
2/29/2008 - Friday
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
3/1/2008 - Saturday
Rest
3/2/2008 - Sunday
Rest
Questions? Comments? Suggestions?
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