My Training Journal June 2008
Week of 6/2/2008 - 6/8/2008
6/2/2008 - Monday
Standing Barbell Push Press - 137 x 12 ( 1/2 lb increase)
Dumbbell Preacher Curls - 40 x 13 ( no increase)
Partial Squats - 375 x 5 sets x 3 reps superset (5 lb increase) with dumbbell pullovers - 20 x 15
Seated Calve Raises - 445 x 18, 445 x 10 (no increase)
Leg Raises - bw x 20, bw x 20
* - 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.
6/3/2008 - Tuesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
6/4/2008 - Wednesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
6/5/2008 - Thursday
Bench Press - 218 x 4 sets x 3 reps, 1 set x 2 reps (1 lb increase)
Pullups - 15 x 4 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Decline Close Grip Bench - 166 x 15 (1 lb increase)
Deads - Hurt Back, did not do superset with dumbbell pullovers - did not do
Crunches - 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.
6/6/2008 - Friday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
6/7/2008 - Saturday
Rest
6/8/2008 - Sunday
Rest
Week of 6/9/2008 - 6/15/2008
6/9/2008 - Monday
Dumbbell Shoulder Press - 65 x 11 (no increase)
EZ Bar Curls - 105 1/2 x 13(1/2 lb increase)
Squat - 225 x 21 superset with dumbbell pullovers - 20 x 15
Standing Calve Raises - 70 x 17, 70 x 11
Leg Raises - bw x 20, bw x 20
* - 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.
6/10/2008 - Tuesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
6/11/2008 - Wednesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
6/12/2008 - Thursday
Incline Bench Press - 187 x 14(1 lb increase)
Reverse Pullups - 14 x 4 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Dips - 50 1/2 x 11 (1/2 lb increase)
Rack Deads - 425 x 3 sets x 3 reps, 2 sets x 2 reps superset with dumbbell pullovers - 20 x 15
Crunches - 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.
6/13/2008 - Friday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
6/14/2008 - Saturday
Rest
6/15/2008 - Sunday
Rest
Week of 6/16/2008 - 6/22/2008
6/16/2008 - Monday
Standing Barbell Push Press - 138 x 12 ( no increase)
Dumbbell Preacher Curls - 30 x 15 ( 10 lb increase)
Partial Squats - did not do - bad back dumbbell pullovers - did not do
Seated Calve Raises - did not do
Leg Raises - did not do
* - 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.
6/17/2008 - Tuesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
6/18/2008 - Wednesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
6/19/2008 - Thursday
Bench Press - 225 x 3 sets x 3 reps (1 lb increase)
Pullups - 20 x 3 sets x 3 reps (1 lb increase)
Decline Close Grip Bench - 167 x 15 (1 lb increase)
Deads - 225 x 15 superset with dumbbell pullovers - 20 x 15
Crunches - 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.
6/20/2008 - Friday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
6/21/2008 - Saturday
Rest
6/22/2008 - Sunday
Rest
Week of 6/23/2008 - 6/29/2008
6/23/2008 - Monday
Dumbbell Shoulder Press - 65 x 3 sets x 3 reps (5 lb increase)
Dips - 51 x 12(1/2 lb increase)
Squat - 245 x 22 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.
6/24/2008 - Tuesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 1:00 p.m.)
6/25/2008 - Wednesday
EZ Curls - 115 x 3 sets x 3 reps (1/2 lb increase)
Standing Calves - 70 x 17, 70 x 11
Leg Raises - bw x 20, bw x 20
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 1:00 p.m.)
* - I rest 30 seconds between each set of EZ Curls and Leg Raises.
* - I rest 2 minutes between each set of Standing Calve raises.
6/26/2008 - Thursday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 1:00 p.m.)
6/27/2008 - Friday
Incline Bench Press - 188 x 14(1/2 lb increase)
Reverse Pullups - 25 x 3 sets x 3 reps (1/2 lb increase)
Rack Deads - 435 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.
6/28/2008 - Saturday
Rest
6/29/2008 - Sunday
Rest
Questions? Comments? Suggestions?
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