My Training Journal September 2008
Week of 9/1/2008 - 9/7/2008
9/1/2008 - Monday
Dumbbell Shoulder Press - 75 x 3 reps, 70 x 3 reps, 65 x 2 reps (no increase)
Dips - 55 x 14 (1/2 lb increase)
Squat - 270 x 16 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.
9/2/2008 - Tuesday
40 min. Treadmill Cardio - 3.1 mph, no incline (done at 1:00 p.m.)
9/3/2008 - Wednesday
Dumbbell Incline Curls - 35 x 16 (5 lb increase)
Dumbbell Calve Raises - 75 x 18, 75 x 12
Leg Raises - bw x 20, bw x 20
30 min. Treadmill Cardio - 3.2 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 .
9/4/2008 - Thursday
40 min. Treadmill Cardio - 3.2 mph, no incline (done at 1:00 p.m.)
9/5/2008 - Friday
Incline Bench Press - 193 x 14 (1 lb increase)
Reverse Pullups - 27 1/2 x 3 sets x 3 reps (1/2 lb increase)
Rack Deads - 485 x 3 sets x 3 reps superset with Dumbbell Pullovers (5 lb increase)
Crunches - bw x 35, bw x 35
Lat Stretch - 115 lbs x 1 minute 35 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.
9/6/2008 - Saturday
Rest
9/7/2008 - Sunday
Rest
Week of 9/8/2008 - 9/14/2008
9/8/2008 - Monday
Push Press - 140 1/2 x 14 (1/2 lb increase)
Decline Close Grip Bench - 200 x 3 sets 3 reps (1 lb increase)
Half Squat - 405 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 Half Squats, Decline Close Grip Bench Press and crunches.
9/9/2008 - Tuesday
40 min. Treadmill Cardio - 3.2 mph, no incline (done at 1:00 p.m.)
9/10/2008 - Wednesday
EZ Bar Curls - 117 1/2 x 3 sets x 3 reps (1/2 lb increase)
One Leg Seated Calve Raises - 230 x 21, 230 x 12
Leg Raises - bw x 20, bw x 20
30 min. Treadmill Cardio - 3.2 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.
9/11/2008 - Thursday
40 min. Treadmill Cardio - 3.2 mph, no incline (done at 1:00 p.m.)
9/12/2008 - Friday
Pullups - 23 1/2 x 3 sets x 3 reps(1/2 lb increase)
Bench Press - 231 x 3 sets x 3 reps (1 lb increase)
Deadlift - 360 x 15 (5 lb increase) superset with Dumbbell Pullovers
Crunches - bw x 35, bw x 35
Lat Stretch - 115 lbs x 1 minute 40 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.
9/13/2008 - Saturday
Rest
9/14/2008 - Sunday
Rest
Week of 9/15/2008 - 9/21/2008
9/15/2008 - Monday
Dumbbell Shoulder Press - 75 x 3 reps, 70 x 3 reps, 65 x 3 reps (no increase)
Dips - 56 x 15 (1 lb increase)
Squat - 275 x 13 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.
9/16/2008 - Tuesday
40 min. Treadmill Cardio - 3.2 mph, no incline (done at 1:00 p.m.)
9/17/2008 - Wednesday
Dumbbell Incline Curls - 40 x 11 (no increase)
Dumbbell Calve Raises - 75 x 19, 75 x 12
Leg Raises - bw x 20, bw x 20
30 min. Treadmill Cardio - 3.2 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.
9/18/2008 - Thursday
40 min. Treadmill Cardio - 3.2 mph, no incline (done at 1:00 p.m.)
9/19/2008 - Friday
Incline Bench Press - 195 x 14 (1 lb increase)
Reverse Pullups - 28 x 3 sets x 3 reps (1/2 lb increase)
Rack Deads - 505 x 3 sets x 3 reps superset with Dumbbell Pullovers (10 lb increase)
Crunches - bw x 35, bw x 35
Lat Stretch - 115 lbs x 1 minute 45 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.
9/20/2008 - Saturday
Rest
9/21/2008 - Sunday
Rest
Week of 9/22/2008 - 9/28/2008
9/22/2008 - Monday
Push Press - 141 x 14 (1/2 lb increase)
Decline Close Grip Bench - 201 x 3 sets 3 reps (1 lb increase)
Half Squat - 406 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.
9/23/2008 - Tuesday
40 min. Treadmill Cardio - 3.2 mph, no incline (done at 1:00 p.m.)
9/24/2008 - Wednesday
EZ Bar Curls - 118 x 3 sets x 3 reps (1/2 lb increase)
One Leg Seated Calve Raises - 235 x 18, 235 x 12
Leg Raises - bw x 20, bw x 20
30 min. Treadmill Cardio - 3.2 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.
9/25/2008 - Thursday
40 min. Treadmill Cardio - 3.2 mph, no incline (done at 1:00 p.m.)
9/26/2008 - Friday
Pullups - 24 x 3 sets x 3 reps(1/2 lb increase)
Bench Press - 232 x 3 sets x 3 reps (1 lb increase)
Deadlift - 365 x 10 (5 lb increase) superset with Dumbbell Pullovers
Crunches - bw x 35, bw x 35
Lat Stretch - 115 lbs x 1 minute 55 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.
9/27/2008 - Saturday
Rest
9/28/2008 - Sunday
Rest
Week of 9/29/2008 - 10/5/2008
9/29/2008 - Monday
Dumbbell Shoulder Press - 75 x 3 reps, 70 x 3 reps, 65 x 2 reps (no increase)
Dips - 57 x 14 (1 lb increase)
Squat - 275 x 15 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.
9/30/2008 - Tuesday
40 min. Treadmill Cardio - 3.2 mph, no incline (done at 1:00 p.m.)
10/1/2008 - Wednesday
Dumbbell Incline Curls - 40 x 11 (no increase)
Dumbbell Calve Raises - 75 x 19, 75 x 12
Leg Raises - bw x 20, bw x 20
30 min. Treadmill Cardio - 3.2 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.
10/2/2008 - Thursday
40 min. Treadmill Cardio - 3.2 mph, no incline (done at 1:00 p.m.)
10/3/2008 - Friday
Reverse Pullups - 28 1/2 x 3 sets x 3 reps (1/2 lb increase)
Incline Bench Press - 196 x 13 (1 lb increase)
Rack Deads - 525 x 5 sets x 3 reps superset with Dumbbell Pullovers (20 lb increase)
Crunches - bw x 35, bw x 35
Lat Stretch - 125 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.
10/4/2008 - Saturday
Rest
10/5/2008 - Sunday
Rest
Questions? Comments? Suggestions?
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