My Training Journal October 2008
Week of 10/6/2008 - 10/12/2008
10/6/2008 - Monday
Push Press - 141 1/2 x 15 (1 lb increase)
Decline Close Grip Bench - 202 x 3 sets 3 reps (1 lb increase)
Half Squat - 407 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 Half Squats, Decline Close Grip Bench Press and crunches.
10/7/2008 - Tuesday
35 min. Treadmill Cardio - 3.2 mph, no incline (done at 1:00 p.m.)
10/8/2008 - Wednesday
EZ Bar Curls - 118 1/2 x 3 sets x 3 reps (1/2 lb increase)
One Leg Seated Calve Raises - 240 x 17, 240 x 11
Leg Raises - bw x 20, bw x 20
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.
10/9/2008 - Thursday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
10/10/2008 - Friday
Pullups - 24 1/2 x 3 sets x 3 reps (1/2 lb increase)
Bench Press - 235 x 3 sets x 3 reps (1 lb increase)
Deadlift - 370 x 10 (5 lb increase) superset with Dumbbell Pullovers
Crunches - bw x 35, bw x 35
Lat Stretch - 125 lbs x 1 minute 20 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.
10/11/2008 - Saturday
Rest
10/12/2008 - Sunday
Rest
Week of 10/13/2008 - 10/19/2008
10/13/2008 - Monday
Dumbbell Shoulder Press - 75 x 3 reps, 65 x 3 reps, 65 x 3 reps (no increase)
Dips - 58 x 13 (1 lb increase)
Front Squat - 135 x 21 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.
10/14/2008 - Tuesday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
10/15/2008 - Wednesday
Dumbbell Incline Curls - 40 x 12 (no increase)
Dumbbell Calve Raises - 75 x 18, 75 x 11
Leg Raises - bw x 20, bw x 20
Lying Leg Curls - 45 x 12, 45 x 10
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.
10/16/2008 - Thursday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
10/17/2008 - Friday
Reverse Pullups - 29 x 3 sets x 3 reps (1/2 lb increase)
Incline Bench Press - 197 x 13 (1 lb increase)
Rack Deads - 545 x 5 sets x 3 reps superset with Dumbbell Pullovers (no increase)
Crunches - bw x 35, bw x 35
Lat Stretch - 125 lbs x 1 minute 25 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.
10/18/2008 - Saturday
Rest
10/19/2008 - Sunday
Rest
Week of 10/20/2008 - 10/26/2008
10/20/2008 - Monday
Push Press - 142 x 15 (1 lb increase)
Decline Close Grip Bench - 203 x 3 sets 3 reps (1 lb increase)
Front Squat - 185 x 5 sets x 3 reps (10 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.
10/21/2008 - Tuesday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
10/22/2008 - Wednesday
EZ Bar Curls - 119 x 3 sets x 3 reps (1/2 lb increase)
One Leg Seated Calve Raises - 240 x 19, 240 x 12
Leg Raises - bw x 20, bw x 20
Leg Curl - 50 x 12, 50 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.
10/23/2008 - Thursday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
10/24/2008 - Friday
Pullups - 25 x 3 sets x 3 reps (1/2 lb increase)
Bench Press - 237 x 3 sets x 3 reps (1 lb increase)
Deadlift - 375 x 12 (5 lb increase) superset with Dumbbell Pullovers
Crunches - bw x 35, bw x 35
Lat Stretch - 135 lbs x 1 minute 10 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.
10/25/2008 - Saturday
Rest
10/26/2008 - Sunday
Rest
Week of 10/27/2008 - 11/2/2008
10/27/2008 - Monday
Dumbbell Shoulder Press - 75 x 3 reps, 70 x 3 reps, 65 x 3 reps (no increase)
Dips - 59 x 11 (1 lb increase)
Front Squat - 155 x 23 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.
10/28/2008 - Tuesday
40 min. Treadmill Cardio - 3.3 mph, no incline (done at 1:00 p.m.)
10/29/2008 - Wednesday
Off
10/30/2008 - Thursday
Off
10/31/2008 - Friday
Off
11/1/2008 - Saturday
Rest
11/2/2008 - Sunday
Rest
Questions? Comments? Suggestions?
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