My Training Journal November 2007

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Week of 11/5/2007 - 11/11/2007

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11/5/2007 Monday

Dumbbell Shoulder Press - 65 x 5, 65 x 7 (no increase in weight)
Preacher Curl - 94 x 5, 94 x 7 (1/2 lb increase in weight)
Decline Close Grip Bench - 140 x 10, 140 x 6 (5 lb increase in weight)
Floor Tricep Extensions - 71 x 6, 71 x 5 (1 lb increase in weight)
Bench Dips - 35 x 6, 20 x 1, bw x 1
Squat - 246 x 36 superset with Pullovers - 20 x 15 ( 1 lb increase in the squat)
Seated Calve Raises - 420 x 19, 420 x 11 (no weight increase)
Leg Raises - bw x 15, bw x 15, bw x 15

*I rest 30 seconds between each set of leg raises.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.

11/6/2007 Tuesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 6:30 a.m.)

11/7/2007 Wednesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 6:30 a.m.)

11/8/2007 Thursday

Reverse Pullups - 22 x 5, 22 x 6 (no increase)
Bench Press - 227 x 5, 227 x 6 (1/2 lb increase)
Two Arm Dumbbell Extensions - 25 x 9, 20 x 8
Elbows Flared Pushdowns - 40 x 11, 40 x 10
Bench Dips - 35 x 5 (plus X-reps), 10 x 2 (plus X-reps), bw x 1 (plus X-reps)
Rack Deads - 497 1/2 x 3,2,1,1,1 (2 1/2 lb increase) superset with pullovers - 20 x 15 (bad day doing deads, very weak. Missed the last 3 sets by 2 reps each.)
Crunches - bw x 30, bw x 30, bw x 30

*I rest 30 seconds between each set of crunches.
*I rest 30 seconds between each set of rack deads.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.

11/9/2007 Friday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 6:30 a.m.)

11/10/2007 Saturday
Rest

11/11/2007 Sunday
Rest

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Week of 11/12/2007 - 11/18/2007

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Dumbbell Shoulder Press - 65 x 5, 65 x 6 (no increase in weight)
EZ Bar Curl - 103 1/2 x 5, 103 1/2 x 7 (1/2 lb increase in weight)
Decline Close Grip Bench - 145 x 11, 145 x 7 (5 lb increase in weight)
Floor Tricep Extensions - 72 x 6, 72 x 5 (1 lb increase in weight) Bench Dips - 35 x 6, 10 x 2, bw x 1
Squat - 320 x 5 sets x 3 reps superset with Pullovers - 20 x 15 ( 1 lb increase in the squat)
Standing Calve Raises - 70 x 19, 70 x 12 (no weight increase)
Leg Raises - bw x 15, bw x 15, bw x 15

*I rest 30 seconds between each set of leg raises.
*I rest 30 seconds between each set of squats.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.

11/13/2007 Tuesday
35 min. Treadmill Cardio - 3.0 mph, 6% incline (done at 6:30 a.m.)

11/14/2007 Wednesday
35 min. Treadmill Cardio - 3 mph, 6% incline (done at 6:30 a.m.)

11/15/2007 Thursday

Pullups - 19 x 5, 19 x 6 (no increase)
Dips - 71 x 5, 71 x 7 (1 lb increase)
Two Arm Dumbbell Extensions - 25 x 9, 20 x 8
Elbows Flared Pushdowns - 40 x 12, 40 x 12 (2 lb increase)
Bench Dips - 35 x 5 (plus X-reps), 10 x 2 (plus X-reps), bw x 1 (plus X-reps)
Deadlift - 315 x 15 reps (reduced weight, light week) superset with pullovers - 20 x 15
Crunches - bw x 30, bw x 30, bw x 30

*I rest 30 seconds between each set of crunches.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.

11/16/2007 Friday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)

11/17/2007 Saturday
Rest

11/18/2007 Sunday
Rest

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Week of 11/19/2007 - 11/25/2007

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• (This week I reduced the weight on all exercises except triceps. I needed a break from the heavy lifting.)

Dumbbell Shoulder Press - 55 x 5, 55 x 7
Preacher Curl - 80 x 5, 80 x 7
Decline Close Grip Bench - 150 x 9, 150 x 7 (5 lb increase in weight)
Floor Tricep Extensions - 73 x 6, 73 x 5 (1 lb increase in weight)
Bench Dips - 35 x 5, 10 x 3, bw x 2
Squat - 185 x 30 superset with Pullovers - 20 x 15
Seated Calve Raises - 315 x 20, 315 x 15
Leg Raises - bw x 10, bw x 10, bw x 10

*I rest 30 seconds between each set of leg raises.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.

11/20/2007 Tuesday
35 min. Treadmill Cardio - 3 mph, 6% incline (done at 6:30 a.m.)

11/21/2007 Wednesday
35 min. Treadmill Cardio - 3 mph, 6% incline (done at 6:30 a.m.)

11/22/2007 Thursday

Reverse Pullups - bw x 5, bw x 7
Bench Press - 205 x 5, 205 x 7
Two Arm Dumbbell Extensions - 25 x 10, 20 x 9
Elbows Flared Pushdowns - 40 x 12, 40 x 12
Bench Dips - 35 x 5 (plus X-reps), 10 x 2 (plus X-reps), bw x 2 (plus X-reps)
Rack Deads - 405 x 5 sets x 3 reps superset with pullovers - 20 x 15
Crunches - bw x 30, bw x 30, bw x 30

*I rest 30 seconds between each set of crunches.
*I rest 30 seconds between each set of rack deads.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.

11/23/2007 Friday
35 min. Treadmill Cardio - 3 mph, 6% incline (done at 6:30 a.m.)

11/24/2007 Saturday
Rest

11/25/2007 Sunday
Rest

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Week of 11/26/2007 - 12/2/2007

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Dumbbell Shoulder Press - 55 x 5, 55 x 6
EZ Bar Curl - 90 x 5, 90 x 7
Decline Close Grip Bench - 155 x 118, 155 x 7 (5 lb increase in weight)
Floor Tricep Extensions - 74 x 6, 74 x 5 (1 lb increase in weight)
Bench Dips - 35 x 5, 10 x 2, bw x 2
Squat - 275 x 5 sets x 3 reps superset with Pullovers - 20 x 15
Standing Calve Raises - 45 x 15, 45 x 12
Leg Raises - bw x 10, bw x 10, bw x 10

*I rest 30 seconds between each set of leg raises.
*I rest 30 seconds between each set of squats.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.

11/27/2007 Tuesday
35 min. Treadmill Cardio - 3.0 mph, 6% incline (done at 6:30 a.m.)

11/28/2007 Wednesday
No Cardio - My 34th B-Day

11/29/2007 Thursday

Pullups - 20 x 5, 20 x 6 (no increase)
Dips - 72 1/2 x 5, 72 1/2 x 7 (1 lb increase)
Two Arm Dumbbell Extensions - 25 x 9, 20 x 7
Elbows Flared Pushdowns - 45 x 12, 45 x 12 (5 lb increase)
Bench Dips - 35 x 5 (plus X-reps), 10 x 3 (plus X-reps), bw x 2 (plus X-reps)
Deadlift - 430 x 10 reps (no increase) superset with pullovers - 20 x 15
Crunches - bw x 30, bw x 30, bw x 30

*I rest 30 seconds between each set of crunches.
*I rest 2 minutes between the other sets of each exercise.
*The bench dips were down in drop set fashion. No rest between sets.

11/30/2007 Friday
35 min. Treadmill Cardio - 3 mph, 6% incline (done at 6:30 a.m.)

12/1/2007 Saturday
Rest

12/2/2007 Sunday
Rest

Questions? Comments? Suggestions?

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