My Training Journal November 2008
Week of 11/3/2008 - 11/9/2008
11/3/2008 - Monday
Push Press - 143 x 15 (1 lb increase)
Decline Close Grip Bench - 205 x 3 sets 3 reps (1 lb increase)
Front Squat - 195 x 5 sets x 3 reps (1 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 Front Squats, Decline Close Grip Bench Press and crunches.
11/4/2008 - Tuesday
Off
11/5/2008 - Wednesday
Dumbbell Incline Curls - 40 x 12 (no increase)
Dumbbell Calve Raises - 75 x 18, 75 x 10
Leg Raises - bw x 20, bw x 20
Lying Leg Curls - 60 x 12, 45 x 6 (1 lb increase)
30 min. Treadmill Cardio - 3.3 mph, no 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 dumbbell calve raises and lying leg curls.
11/6/2008 - Thursday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
11/7/2008 - Friday
Reverse Pullups - 30 x 2 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Incline Bench Press - 198 x 12 (1/2 lb increase)
Rack Deads - 545 x 1 sets x 2 reps, 3 sets x 1 rep superset with Dumbbell Pullovers (no increase)
Crunches - bw x 35, bw x 35
Lat Stretch - 135 lbs x 1 minute 15 seconds hanging from pullup bar.
* - 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.
11/8/2008 - Saturday
Rest
11/9/2008 - Sunday
Rest
Week of 11/10/2008 - 11/16/2008
11/10/2008 - Monday
Dumbbell Shoulder Press - 75 x 3 reps, 70 x 3 reps, 70 x 3 reps (no increase)
Dips - 60 x 12 (1/2 lb increase)
Front Squat - 165 x 24 (Rest-Pause) 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.
11/11/2008 - Tuesday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
11/12/2008 - Wednesday
EZ Bar Curls - 120 x 2 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
One Leg Seated Calve Raises - 24 x 17, 245 x 12
Leg Raises - bw x 20, bw x 20
Leg Curl - 60 x 12, 45 x 10
30 min. Treadmill Cardio - 3.3 mph, no incline (done after weights workout)
* - I rest 30 seconds between each set of EZ Bar Curls and Leg Raises.
* - I rest 1 minutes between each set of One Leg Seated Calve Raises and leg curls.
11/13/2008 - Thursday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
11/14/2008 - Friday
Pullups - 25 1/2 x 2 sets x 3 reps, 1 set x 2 reps (1/2 lb increase)
Bench Press - 238 x 3 sets x 3 reps (1 lb increase)
Deadlift - 380 x 13 (5 lb increase) superset with Dumbbell Pullovers
Crunches - bw x 35, bw x 35
Lat Stretch - 135 lbs x 1 minute 25 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.
11/15/2008 - Saturday
Rest
11/16/2008 - Sunday
Rest
Week of 11/17/2008 - 11/23/2008
11/17/2008 - Monday
Push Press - 144 x 15 (1 lb increase)
Decline Close Grip Bench - 206 x 3 sets 3 reps (1 lb increase)
Front Squat - 205 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 Front Squats, Decline Close Grip Bench Press and crunches.
11/18/2008 - Tuesday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
11/19/2008 - Wednesday
Dumbbell Incline Curls - 40 x 12 (no increase)
Dumbbell Calve Raises - 75 x 18, 75 x 10
Leg Raises - bw x 20, bw x 20
Lying Leg Curls - 65 x 12, 45 x 7 (1 lb increase)
30 min. Treadmill Cardio - 3.3 mph, no 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 dumbbell calve raises and lying leg curls.
11/20/2008 - Thursday
Off
11/21/2008 - Friday
Off
11/22/2008 - Saturday
Off
11/23/2008 - Sunday
Off
Week of 11/24/2008 - 11/30/2008
11/24/2008 - Monday
Off
11/25/2008 - Tuesday
Off
11/26/2008 - Wednesday
Off
11/27/2008 - Thursday
Off
11/28/2008 - Friday
Off
11/29/2008 - Saturday
Reverse Pullups - 30 1/2 x 3 sets x 3 reps (1/2 lb increase)
Incline Bench Press - 198 1/2 x 14 (1/2 lb increase)
Rack Deads - 550 x 5 sets x 3 reps superset with Dumbbell Pullovers (5 lb increase)
Crunches - bw x 35, bw x 35
Lat Stretch - 135 lbs x 1 minute 30 seconds hanging from pullup bar.
* - 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.
11/30/2008 - Sunday
Rest
Questions? Comments? Suggestions?
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