My Training Journal May 2008
Week of 5/5/2008 - 5/11/2008
5/5/2008 - Monday
Standing Barbell Push Press - 135 x 15 ( 1 lb increase)
Dumbbell Preacher Curls - 40 x 13 ( no increase)
Partial Squats - 365 x 5 sets x 3 reps superset (5 lb increase) with dumbbell pullovers - 20 x 15
Seated Calve Raises - 435 x 21, 435 x 11 (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.
5/6/2008 - Tuesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/7/2008 - Wednesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/8/2008 - Thursday
Bench Press - 216 x 5 sets x 3 reps (1 lb increase)
Pullups - 14 x 5 sets x 3 reps (1/2 lb increase)
Decline Close Grip Bench - 162 x 15
Deads - 315 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.
5/9/2008 - Friday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/10/2008 - Saturday
Rest
5/11/2008 - Sunday
Rest
Week of 5/12/2008 - 5/18/2008
5/12/2008 - Monday
Dumbbell Shoulder Press - 60 x 14 (no increase)
EZ Bar Curls - 104 1/2 x 13(1/2 lb increase)
Squat - 185 x 20 superset with dumbbell pullovers - 20 x 15
Standing Calve Raises - 70 x 16, 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.
5/13/2008 - Tuesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/14/2008 - Wednesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/15/2008 - Thursday
No workout
5/16/2008 - Friday
No workout
5/17/2008 - Saturday
Rest
5/18/2008 - Sunday
Rest
Week of 5/19/2008 - 5/25/2008
5/19/2008 - Monday
Standing Barbell Push Press - 136 x 14 ( 1 lb increase)
Dumbbell Preacher Curls - 40 x 13 ( no increase)
Partial Squats - 370 x 5 sets x 3 reps superset (5 lb increase) with dumbbell pullovers - 20 x 15
Seated Calve Raises - 435 x 23, 435 x 13 (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.
5/20/2008 - Tuesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/21/2008 - Wednesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/22/2008 - Thursday
Bench Press - 217 x 5 sets x 3 reps (1 lb increase)
Pullups - 14 1/2 x 4 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Decline Close Grip Bench - 165 x 15 (1 lb increase)
Deads - 335 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.
5/23/2008 - Friday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/24/2008 - Saturday
Rest
5/25/2008 - Sunday
Rest
Week of 5/26/2008 - 6/1/2008
5/26/2008 - Monday
Dumbbell Shoulder Press - 60 x 13 (no increase)
EZ Bar Curls - 105 x 14(1/2 lb increase)
Squat - 205 x 20 superset with dumbbell pullovers - 20 x 15
Standing Calve Raises - 70 x 16, 70 x 12
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.
5/27/2008 - Tuesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/28/2008 - Wednesday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/29/2008 - Thursday
Incline Bench Press - 186 x 15(1 lb increase)
Reverse Pullups - 13 1/2 x 4 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Dips - 50 x 11 (1/2 lb increase)
Rack Deads - 405 x 5 sets x 3 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.
5/30/2008 - Friday
35 min. Treadmill Cardio - 3 mph, 5% incline (done at 1:00 p.m.)
5/31/2008 - Saturday
Rest
6/1/2008 - Sunday
Rest
Questions? Comments? Suggestions?
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