My Training Journal January 2009
Week of 1/5/2009 - 1/11/2009
1/5/2009 - Monday
*NEW* 40 min. Treadmill Cardio - 3.4 mph, no incline (done at 6:00 a.m.)
Dips - 100 x 4
Push Press - 156 x 3 sets x 3 reps (1 lb increase)
Decline Close Grip Bench - 186 x 12 (1 lb increase)
Front Squat - 225 x 2 sets x 3 reps, 1 set x 2 reps (2 lb increase) superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* - The Decline Close Grip Bench Press is 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.
1/6/2009 - Tuesday
40 min. Treadmill Cardio - 3.4 mph, no incline (done at 6:00 a.m.)
1/7/2009 - Wednesday
EZ Bar Curls - 100 x 11 (no increase)
One Leg Seated Calve Raises - 250 x 17, 250 x 11 (no increase)
Leg Raises - bw x 20, bw x 20
Leg Curl - 68 x 12, 68 x 6
Bent Over Laterals - 25 x 12, 20 x 12
* - 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, Leg Curls, and Bent Over Laterals.
1/8/2009 - Thursday
41 min. Treadmill Cardio - 3.4 mph, no incline (done at 6:00 a.m.)
1/9/2009 - Friday
*NEW* 42 min. Treadmill Cardio - 3.4 mph, no incline (done at 6:00 a.m.)
Reverse Pullups - 40 x 4, bw x 3, bw x 2
Incline Bench Press - 205 x 3 sets x 3 reps (2 lb increase)
Rack Deads - 535 x 4 sets x 3 reps, 1 set x 1 rep superset with Dumbbell Pullovers
Crunches - bw x 35, bw x 35
* - The Rack 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 Reverse pullups, Incline Bench Press, and Crunches.
1/10/2009 - Saturday
Rest
1/11/2009 - Sunday
Rest
Week of 1/12/2009 - 1/18/2009
1/12/2009 - Monday
*NEW* 40 min. Treadmill Cardio - 3.4 mph, no incline (done at 6:00 a.m.)
Dumbbell Shoulder Press - 55 x 14 (no increase)
Dips - 80 1/2 x 2 sets x 3 reps, 1 set x 1 rep (1/2 lb increase)
Squats - 275 x 20 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.
1/13/2009 - Tuesday
42 min. Treadmill Cardio - 3.4 mph, no incline (done at 6:00 a.m.)
1/14/2009 - Wednesday
Incline Dumbbell Curls - 45 x 3 sets x 3 reps (5 lb increase)
Standing One Leg Calve Raises - 75 x 16, 75 x 10
Leg Raises - bw x 20, bw x 20
Leg Curl - 70 x 12, 70 x 7
Bent Over Laterals - 25 x 12, 25 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.
1/15/2009 - Thursday
43 min. Treadmill Cardio - 3.4 mph, no incline (done at 6:00 a.m.)
1/16/2009 - Friday
*NEW* 40 min. Treadmill Cardio - 3.4 mph, no incline (done at 6:00 a.m.)
Pullups - 10 x 5, bw x 5 (1/2 lb increase)
Bench Press - 225 x 11 (1/2 lb increase)
Deadlift - 415 x 3 sets x 3 reps (2 lb increase) superset with Dumbbell Pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* - The Bench Press is 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 pullups, deadlifts, and Crunches.
1/17/2009 - Saturday
Rest
1/18/2009 - Sunday
Rest
Week of 1/19/2009 - 1/25/2009
1/19/2009 - Monday
*NEW* 44 min. Treadmill Cardio - 3.4 mph, no incline (done at 6:00 a.m.)
Push Press - 157 x 3 sets x 3 reps
Decline Close Grip Bench - 187 x 14
Front Squats - 227 x 3 sets x 3 reps superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* - The Decline Close Grip Bench Press is 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, Push Presses, and crunches.
1/20/2009 - Tuesday
44 min. Treadmill Cardio - 3.5 mph, no incline (done at 6:00 a.m.)
1/21/2009 - Wednesday
EZ Bar Curls - 100 x 12 (1/2 lb increase)
One Leg Seated Calve Raises - 250 x 18, 250 x 13 (5 lb increase)
Leg Raises - bw x 20, bw x 20
Leg Curl - 70 x 12, 70 x 8 (1/2 lb increase)
Bent Over Laterals - 25 x 12, 25 x 12
* - 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, Leg Curls, and Bent Over Laterals.
1/22/2009 - Thursday
45 min. Treadmill Cardio - 3.5 mph, no incline (done at 6:00 a.m.)
1/23/2009 - Friday
*NEW* 45 min. Treadmill Cardio - 3.5 mph, no incline (done at 6:00 a.m.)
Reverse Pullups - 10 x 5, 10 x 4
Incline Bench Press - 207 x 3 sets x 3 reps
Rack Deads - 435 x 15 superset with Dumbbell Pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* - The Rack 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 Reverse pullups, Incline Bench Press, and Crunches.
1/24/2009 - Saturday
Rest
1/25/2009 - Sunday
Rest
Week of 1/26/2009 - 2/1/2009
1/26/2009 - Monday
*NEW* 45 min. Treadmill Cardio - 3.5 mph, no incline (done at 6:00 a.m.)
Dumbbell Shoulder Press - 55 x 13
Dips - 81 x 2 sets x 3 reps, 1 set x 2 reps
Front Squats - 195 x 20 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.
1/27/2009 - Tuesday
45 min. Treadmill Cardio - 3.5 mph, no incline (done at 6:00 a.m.)
1/28/2009 - Wednesday
Incline Dumbbell Curls - 50 x 2 sets x 3 reps, 1 set x 1 rep
Standing One Leg Calve Raises - 75 x 17, 75 x 11
Leg Raises - 10 x 15, 10 x 10
Leg Curl - 70 1/2 x 12, 70 1/2 x 7
Bent Over Laterals - 25 x 12, 25 x 12
* - 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.
1/29/2009 - Thursday
45 min. Treadmill Cardio - 3.5 mph, no incline (done at 6:00 a.m.)
1/30/2009 - Friday
*NEW* 45 min. Treadmill Cardio - 3.5 mph, no incline (done at 6:00 a.m.)
Pullups - 10 1/2 x 5, 10 1/2 x 4
Bench Press - 226 x 11 (Rest-Pause)
Deadlift - 420 x 3 sets x 3 reps superset with Dumbbell Pullovers - 20 x 15
Crunches - bw x 35, bw x 35
* - The Bench Press is 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 1 minute between each set of pullups, deadlifts, and crunches.
1/31/2009 - Saturday
Rest
2/1/2009 - Sunday
Rest
Questions? Comments? Suggestions?
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