My Training Journal March 2008
Week of 3/3/2008 - 3/9/2008
3/3/2008 - Monday
*NEW*
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
Dumbbell Shoulder Press - 60 x 12 (no increase)
EZ Bar Curls - 102 x 15(1/2 lb increase)
Squat - 257 x 27 (2 lb increase) superset with dumbbell pullovers - 20 x 15
One Legged Standing Calve Raises - 140 x 14, 140 x 10 (5 lb increase)
Leg Raises - bw x 20, bw x 18, 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.
3/4/2008 - Tuesday
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
3/5/2008 - Wednesday
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
3/6/2008 - Thursday
Incline Bench Press - 175 x 14 (2 lb increase)
Reverse Pullups - 11 x 4 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Dips - 46 x 12 (1/2 lb increase)
Rack Deads - 508 x 3 sets x 3 reps, 1 sets x 2 rep, 1 set 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.
3/7/2008 - Friday
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
3/8/2008 - Saturday
Rest
3/9/2008 - Sunday
Rest
Week of 3/10/2008 - 3/16/2008
3/10/2008 - Monday
*NEW*
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
Standing Barbell Push Press - 126 x 15 ( 2 lb increase)
Dumbbell Preacher Curls - 40 x 12 ( no increase)
Partial Squats - 345 x 5 sets x 3 reps superset (5 lb increase) with dumbbell pullovers - 20 x 15
Seated Calve Raises - 420 x 20, 420 x 11 (5 lb increase)
Leg Raises - bw x 20, bw x 20, bw x 13
* - 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.
3/11/2008 - Tuesday
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
3/12/2008 - Wednesday
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
3/13/2008 - Thursday
Bench Press - 212 x 5 sets x 3 reps (1 lb increase)
Pullups - 12 1/2 x 4 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Decline Close Grip Bench - 157 x 15 (2 lb increase)
Deads - 433 x 8 (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.
3/14/2008 - Friday
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
3/15/2008 - Saturday
Rest
3/16/2008 - Sunday
Rest
Week of 3/17/2008 - 3/23/2008
3/17/2008 - Monday
*NEW*
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
Dumbbell Shoulder Press - 60 x 12 (no increase)
EZ Bar Curls - 102 1/2 x 14(1/2 lb increase)
Squat - 259 x 27 (2 lb increase) superset with dumbbell pullovers - 20 x 15
One Legged Standing Calve Raises - 142 x 15, 142 x 12 (2 lb increase)
Leg Raises - bw x 20, bw x 20, bw x 14
* - 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.
3/18/2008 - Tuesday
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
3/19/2008 - Wednesday
45 min. Treadmill Cardio - 3.1 mph, 7% incline (done at 6:30 a.m.)
3/20/2008 - Thursday
Incline Bench Press - 177 x 15 (2 lb increase)
Reverse Pullups - 11 1/2 x 5 sets x 3 reps (1/2 lb increase)
Dips - 46 1/2 x 13 (1/2 lb increase)
Rack Deads - 510 x 3 sets x 3 reps, 1 sets x 2 rep, 1 set 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.
3/21/2008 - Friday
45 min. Treadmill Cardio - 3.2 mph, 7% incline (done at 6:30 a.m.)
322/2008 - Saturday
Rest
3/23/2008 - Sunday
Rest
Week of 3/24/2008 - 3/30/2008
3/24/2008 - Monday
*NEW*
45 min. Treadmill Cardio - 3.2 mph, 7% incline (done at 6:30 a.m.)
Standing Barbell Push Press - 128 x 15 ( 2 lb increase)
Dumbbell Preacher Curls - 40 x 12 ( no increase)
Partial Squats - 350 x 5 sets x 3 reps superset (5 lb increase) with dumbbell pullovers - 20 x 15
Seated Calve Raises - 425 x 20, 425 x 10 (5 lb increase)
Leg Raises - bw x 20, bw x 20, bw x 15
* - 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.
3/25/2008 - Tuesday
45 min. Treadmill Cardio - 3.2 mph, 7% incline (done at 6:30 a.m.)
3/26/2008 - Wednesday
45 min. Treadmill Cardio - 3.2 mph, 7% incline (done at 6:30 a.m.)
3/27/2008 - Thursday
Bench Press - 213 x 5 sets x 3 reps (1 lb increase)
Pullups - 13 x 4 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Decline Close Grip Bench - 159 x 14 (1 lb increase)
Deads - 435 x 9 (2 lb increase) superset with dumbbell pullovers - 20 x 15
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.
3/28/2008 - Friday
35 min. Treadmill Cardio - 2.8 mph, 4% incline (done at 6:30 a.m.)
3/29/2008 - Saturday
Rest
3/30/2008 - Sunday
Rest
Questions? Comments? Suggestions?
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