My Training Journal October 2007
Week of 10/1/2007 - 10/7/2007
10/1/2007 Monday
Dumbbell Shoulder Press - 60 x 5, 60 x 7 (5 lb increase in weight)
Barbell Curl - 97 1/2 x 6, 97 1/2 x 6 (1/2 lb increase in weight)
Preacher Curl - 80 x 5, 80 x 4 (1/2 lb increase in weight)
Incline Hammer Curl - 25 x 9 (plus X-reps), 15 x 3, 10 x 3 (plus DXO reps)
Squat - 316 x 5 sets x 3 reps superset with Pullovers - 20 x 15 ( 1 lb increase in the squat, less rest)
Standing Calve Raises - 70 x 18, 70 x 10 (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 incline hammer curls were down in drop set fashion. No rest between sets.
10/2/2007 Tuesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
10/3/2007 Wednesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 6:30 a.m.)
10/4/2007 Thursday
Pullups - 19 x 5, 19 x 6 (no increase)
Dips - 67 x 5, 67 x 7 (1 lb increase)
Dumbbell Preacher Curls - 30 x 9, 25 x 7
Incline Curls - 15 x 12, 15 x 8
Incline Hammer Curl - 25 x 6 (plus X-reps), 15 x 3, 10 x 2 (plus DXO reps)
Deadlift - 428 x 10 reps (1 lb 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 incline hammer curls were down in drop set fashion. No rest between sets.
10/5/2007 Friday
35 min.Treadmill Cardio - 3.2 mph, 6% incline (done at 6:30 a.m.)
10/6/2007 Saturday
Rest
10/7/2007 Sunday
Rest
Week of 10/8/2007 - 10/14/2007
10/8/2007 Monday
Dumbbell Shoulder Press - 60 x 5, 60 x 7 (5 lb increase in weight)
Barbell Curl - 98 x 6, 98 x 6 (1/2 lb increase in weight)
Preacher Curl - 80 x 5, 80 x 4 (no increase in weight)
Incline Hammer Curl - 25 x 8 (plus X-reps), 15 x 4, 10 x 3 (plus DXO reps)
Squat - 244 x 32 superset with Pullovers - 20 x 15 ( 1 lb increase in the squat)
Seated Calve Raises - 415 x 17, 415 x 10 (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 incline hammer curls were down in drop set fashion. No rest between sets.
10/9/2007 Tuesday
35 min. Treadmill Cardio - 3.2 mph, 6.5% incline (done at 6:30 a.m.)
10/10/2007 Wednesday
35 min. Treadmill Cardio - 3.2 mph, 6.5% incline (done at 6:30 a.m.)
10/11/2007 Thursday
Reverse Grip Pullups - 21 x 5, 21 x 7 (1/2 lb increase)
Bench Press - 227 x 5, 227 x 6 (no increase)
Dumbbell Preacher Curl - 30 x 11, 25 x 8
Incline Curls - 15 x 9, 15 x 8
Incline Hammer Curl - 25 x 7 (plus X-reps), 15 x 3, 10 x 3 (plus DXO reps)
Rack Deads - 492 1/2 x 5 sets x 3 reps (2 1/2 lb 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 rack deads.
*I rest 30 seconds between each set of crunches.
*I rest 2 minutes between the other sets of each exercise.
*The incline hammer curls were down in drop set fashion. No rest between sets.
10/12/2007 Friday
35 min.Treadmill Cardio - 3.2 mph, 7% incline (done at 6:30 a.m.)
10/13/2007 Saturday
Rest
10/14/2007 Sunday
Rest
Week of 10/15/2007 - 10/21/2007
10/15/2007 Monday
Dumbbell Shoulder Press - 65 x 5, 65 x 7 (no increase in weight)
Barbell Curl - 98 1/2 x 6, 98 1/2 x 6 (1/2 lb increase in weight)
Preacher Curl - 80 x 5, 80 x 4 (no increase in weight)
Incline Hammer Curl - 25 x 8 (plus X-reps), 15 x 4, 10 x 3 (plus DXO reps)
Squat - 317 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 incline hammer curls were down in drop set fashion. No rest between sets.
10/16/2007 Tuesday
35 min. Treadmill Cardio - 3.2 mph, 7% incline (done at 6:30 a.m.)
10/17/2007 Wednesday
Out of Town, no cardio.
10/18/2007 Thursday
Pullups - 19 x 5, 19 x 6 (no increase)
Dips - 68 x 5, 68 x 7 (1 lb increase)
Dumbbell Preacher Curls - 30 x 12, 25 x 8
Incline Curls - 15 x 10, 15 x 9
Incline Hammer Curl - 25 x 7 (plus X-reps), 15 x 2, 10 x 2 (plus DXO reps)
Deadlift - 429 x 11 reps (1 lb 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 incline hammer curls were down in drop set fashion. No rest between sets.
10/19/2007 Friday
35 min.Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
10/20/2007 Saturday
Rest
10/21/2007 Sunday
Rest
Week of 10/22/2007 - 10/28/2007
10/22/2007 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)
Squat - 245 x 34 superset with Pullovers - 20 x 15 ( 1 lb increase in the squat)
Seated Calve Raises - 415 x 20, 415 x 12 (5 lb increase in weight)
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.
10/23/2007 Tuesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
10/24/2007 Wednesday
35 min. Treadmill Cardio - 3.2 mph, 6% incline (done at 6:30 a.m.)
10/25/2007 Thursday
Reverse Grip Pullups - 21 1/2 x 5, 21 1/2x 6 (no increase)
Bench Press - 227 x 5, 227 x 6 (no increase)
Rack Deads - 495 x 5 sets x 3 reps (2 1/2 lb 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 rack deads.
*I rest 30 seconds between each set of crunches.
*I rest 2 minutes between the other sets of each exercise.
10/26/2007 Friday
35 min.Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
10/27/2007 Saturday
Rest
10/28/2007 Sunday
Rest
Week of 10/29/2007 - 11/4/2007
10/29/2007 Monday
* Start of my tricep focused training (8 weeks).
Dumbbell Shoulder Press - 65 x 5, 65 x 7 (no increase in weight)
EZ Bar Curl - 103 x 5, 103 x 7 (1/2 lb increase in weight)
Decline Close Grip Bench - 135 x 9, 135 x 6 (5 lb increase in weight)
Floor Tricep Extensions - 70 x 6, 70 x 5 (1 lb increase in weight)
Bench Dips - 35 x 6, bw x 2
Squat - 318 x 5 sets x 3 reps superset with Pullovers - 20 x 15 ( 1 lb increase in the squat)
Standing Calve Raises - 70 x 17, 70 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 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.
10/30/2007 Tuesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
10/31/2007 Wednesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
11/1/2007 Thursday
Pullups - 19 x 5, 19 x 6 (no increase)
Dips - 70 x 5, 70 x 7 (1 lb increase)
Two Arm Dumbbell Extensions - 25 x 7, 25 x 5
Elbows Flared Pushdowns - 40 x 10, 40 x 10
Bench Dips - 35 x 4 (plus X-reps), 20 x 2 (plus X-reps), 10 x 2 (plus X-reps)
Deadlift - 430 x 8 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.
11/2/2007 Friday
35 min.Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
11/3/2007 Saturday
Rest
11/4/2007 Sunday
Rest
Questions? Comments? Suggestions?
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