My Training Journal July 2008
Week of 6/30/2008 - 7/6/2008
6/30/2008 - Monday
Push Press - 138 x 13 (1/2 lb increase)
Decline Close Grip Bench - 168 x 15(1 lb increase)
Half Squat - 380 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 and 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 Half Squats and crunches.
7/1/2008 - Tuesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 1:00 p.m.)
7/2/2008 - Wednesday
Dumbbell Preacher Curls - 40 x 13 (no increase)
Seated Calve Raises - 445 x 18, 445 x 12
Leg Raises - bw x 20, bw x 20
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done after weights workout)
* - The Dumbbell Preacher 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 2 minutes between each set of Seated Calve Raises.
7/3/2008 - Thursday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 1:00 p.m.)
7/4/2008 - Friday
Bench Press - 226 x 3 sets x 3 reps(1 lb increase)
Pullups - 21 x 3 sets x 3 reps (1/2 lb increase)
Deadlift - 325 x 15 superset with Dumbbell Pullovers(20 lb increase)
Crunches - bw x 35, bw x 35
* - 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.
7/5/2008 - Saturday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 1:00 p.m.)
7/6/2008 - Sunday
Rest
Week of 7/7/2008 - 7/13/2008
7/7/2008 - Monday
Dumbbell Shoulder Press - 70 x 3 sets x 3 reps (no increase)
Dips - 51 1/2 x 14(1/2 lb increase)
Squat - 266 x 20 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.
7/8/2008 - Tuesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 1:00 p.m.)
7/9/2008 - Wednesday
EZ Curls - 115 1/2 x 3 sets x 3 reps (1/2 lb increase)
Standing Calves - 70 x 18, 70 x 12
Leg Raises - bw x 20, bw x 20
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done after weights workout)
* - I rest 30 seconds between each set of EZ Curls and Leg Raises.
* - I rest 2 minutes between each set of Standing Calve raises.
7/10/2008 - Thursday
Incline Bench Press - 188 1/2 x 14(1/2 lb increase)
Reverse Pullups - 25 1/2 x 3 sets x 3 reps (1/2 lb increase)
Rack Deads - 455 x 3 sets x 3 reps superset with Dumbbell Pullovers(20 lb increase)
Crunches - bw x 35, bw x 35
* - 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.
7/11/2008 - Friday
Rest
7/12/2008 - Saturday
Rest
7/13/2008 - Sunday
Rest
Week of 7/14/2008 - 7/20/2008
7/14/2008 - Monday
Push Press - 138 1/2 x 13 (1/2 lb increase)
Decline Close Grip Bench - 195 x 3 sets 3 reps(1 lb increase)
Half Squat - 385 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.
7/15/2008 - Tuesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 1:00 p.m.)
7/16/2008 - Wednesday
Dumbbell Preacher Curls - 40 x 14 (no increase)
Seated Calve Raises - 445 x 20, 445 x 12
Leg Raises - bw x 20, bw x 20
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done after weights workout)
* - The Dumbbell Preacher 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 2 minutes between each set of Seated Calve Raises.
7/17/2008 - Thursday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 1:00 p.m.)
7/18/2008 - Friday
Bench Press - 227 x 3 sets x 3 reps(1 lb increase)
Pullups - 21 1/2 x 3 sets x 3 reps (1/2 lb increase)
Deadlift - 335 x 15 (10 lb increase)superset with Dumbbell Pullovers(20 lb increase)
Crunches - bw x 35, bw x 35
* - 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.
7/19/2008 - Saturday
Rest
7/20/2008 - Sunday
Rest
Week of 7/21/2008 - 7/27/2008
7/21/2008 - Monday
Dumbbell Shoulder Press - 75 x 1 set, 70 x 1 set, 65 x 1 set (no increase)
Dips - 52 x 15 (1/2 lb increase)
Squat - 267 x 21 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.
7/22/2008 - Tuesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 1:00 p.m.)
7/23/2008 - Wednesday
EZ Curls - 116 x 3 sets x 3 reps (1/2 lb increase)
Standing Calves - 75 x 15, 75 x 10
Leg Raises - bw x 20, bw x 20
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done after weights workout)
* - I rest 30 seconds between each set of EZ Curls and Leg Raises.
* - I rest 2 minutes between each set of Standing Calve raises.
7/24/2008 - Thursday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 1:00 p.m.)
7/25/2008 - Friday
Incline Bench Press - 190 x 14 (1 lb increase)
Reverse Pullups - 26 x 3 sets x 3 reps (1/2 lb increase)
Rack Deads - 465 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
* - 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.
7/26/2008 - Saturday
Rest
7/27/2008 - Sunday
Rest
Week of 7/28/2008 - 8/3/2008
7/28/2008 - Monday
Push Press - 139 x 12 (1/2 lb increase)
Decline Close Grip Bench - 196 x 3 sets 3 reps(1 lb increase)
Half Squat - 390 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.
7/29/2008 - Tuesday
35 min. Treadmill Cardio - 3.3 mph, 6% incline (done at 1:00 p.m.)
7/30/2008 - Wednesday
Dumbbell Inline Curls - 30 x 15 (5 lb increase)
One Leg Seated Calve Raises - 225 x 12, 225 x 9
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.
7/31/2008 - Thursday
35 min. Treadmill Cardio - 3.3 mph, 6% incline (done at 1:00 p.m.)
8/1/2008 - Friday
Pullups - 22 x 3 sets x 3 reps(1/2 lb increase)
Bench Press - 228 x 3 sets x 3 reps (1 lb increase)
Deadlift - 345 x 15 (5 lb increase) superset with Dumbbell Pullovers
Crunches - bw x 35, bw x 35
Lat Stretch - 115 lbs x 1 minute 10 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.
8/2/2008 - Saturday
Rest
8/3/2008 - Sunday
Rest
Questions? Comments? Suggestions?
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