My Training Journal January 2008
Week of 12/31/2007 - 1/6/2008
12/31/2007 - Monday
Rest
1/1/2008 - Tuesday
Rest
1/2/2008 - Wednesday
Rest
1/3/2008 - Thursday
Bottom Position Bench Press - 185 x 15 (1 lb increase)
Pullups - 10 x 5 sets x 3 reps (no increase)
Decline Close Grip Bench - 135 x 15 (5 lb increase)
Deads - 275 x 15 (40 lb increase)
Crunches - bw x 35, bw x 35, bw x 35
* The Bench Press, Close Grip Bench, and Deads 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.
* The Pullups and Crunches are done with a 30 second rest between each set
1/4/2008 - Friday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
1/5/2008 - Saturday
Rest
1/6/2008 - Sunday
Rest
Week of 1/7/2008 - 1/13/2008
1/7/2008 - Monday
Dumbbell Shoulder Press - 55 x 13 (no increase)
EZ Bar Curls - 100 x 13 (no increase)
Squat - 185 x 30 (20 lb increase) superset with dumbbell pullovers - 20 x 15
Standing Calve Raises - 55 x 18, 55 x 12 (5 lb increase)
Leg Raises - bw x 16, bw x 16, bw x 16
* - The dumbbell shoulder press and EZ bar curls were 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 2 minutes between sets of calve raises.
1/8/2008 - Tuesday
40 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
1/9/2008 - Wednesday
40 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
1/10/2008 - Thursday
Incline Bench Press - 155 x 15 (5 lb increase)
Reverse Pullups - 10 x 4 sets x 3 reps, 10 x 1 sets x 1 rep (no increase)
Dips - 45 x 11 (no increase)
Rack Deads - 405 x 5 sets x 3 reps (50 lb increase) superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35, bw x 35
* The Incline Bench Press and 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 failure.
* The Pullups, Rack Deads, and Crunches are done with a 30 second rest between each set.
1/11/2008 - Friday
40 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
1/12/2008 - Saturday
Rest
1/13/2008 - Sunday
Rest
Week of 1/14/2008 - 1/20/2008
1/14/2008 - Monday
Standing Barbell Push Press - 115 x 15 (3 lb increase)
Dumbbell Preacher Curls - 35 x 15 (5 lb increase)
Bottom Position Squat - 275 x 3 sets x 3 reps, 1 set x 2 reps(no increase) superset with dumbbell pullovers - 20 x 15
Seated Calve Raises - 365 x 20, 365 x 12 (20 lb increase)
Leg Raises - bw x 20, bw x 15, bw x 15
* - The barbell press and dumbbell preacher curls were 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 squats and leg raises.
* - I rest 2 minutes between sets of seated calve raises.
1/15/2008 - Tuesday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
1/16/2008 - Wednesday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
1/17/2008 - Thursday
Bottom Position Bench Press - 186 x 15 (1 lb increase)
Pullups - 10 1/2 x sets 5 x 3 reps (1/2 lb increase)
Decline Close Grip Bench - 140 x 15 (5 lb increase)
Deads - 315 x 15 (50 lb increase)
Crunches - bw x 35 , bw x 35 , bw x 35
* The Bench Press, Close Grip Bench, and Deads 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.
* The Pullups and Crunches are done with a 30 second rest between each set
1/18/2008 - Friday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
1/19/2008 - Saturday
Rest
1/20/2008 - Sunday
Rest
Week of 1/21/2008 - 1/27/2008
1/21/2008 - Monday
Dumbbell Shoulder Press - 55 x 15 (5 lb increase)
EZ Bar Curls - 100 x 15 (1 lb increase)
Squat - 215 x 31 (30 lb increase) superset with dumbbell pullovers - 20 x 15
Standing Calve Raises - 60 x 19, 60 x 10 (no increase)
Leg Raises - bw x 20, bw x 16, bw x 16
* - The dumbbell shoulder press and EZ bar curls were 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 2 minutes between sets of calve raises.
1/22/2008 - Tuesday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
1/23/2008 - Wednesday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
1/24/2008 - Thursday
Incline Bench Press - 160 x 16 (5 lb increase)
Reverse Pullups - 10 x 4 sets x 3 reps, 10 x 1 set x 2 reps (1/2 lb increase)
Dips - 45 x 11 (1/2 lb increase)
Rack Deads - 455 x 5 sets x 3 reps (25 lb increase) superset with dumbbell pullovers - 20 x 15
Crunches - bw x 35, bw x 35 , bw x 35
* The Incline Bench Press and 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 failure.
* The Pullups, Rack Deads, and Crunches are done with a 30 second rest between each set.
1/25/2008 - Friday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
1/26/2008 - Saturday
Rest
1/27/2008 - Sunday
Rest
Week of 1/28/2008 - 2/3/2008
1/28/2008 - Monday
Standing Barbell Push Press - 120 x 15 ( 2 lb increase)
Dumbbell Preacher Curls - 40 x 10 ( no increase)
Partial Squats - 325 x 5 sets x 3 reps superset with dumbbell pullovers - 20 x 15
Seated Calve Raises - 385 x 22, 385 x 11 (20 lb increase)
Leg Raises - bw x 20, bw x 15, bw x 15
* - The barbell press and dumbbell preacher curls were 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 squats and leg raises.
* - I rest 2 minutes between sets of seated calve raises.
1/29/2008 - Tuesday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
1/30/2008 - Wednesday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
1/31/2008 - Thursday
Bottom Position Bench Press - 188 x 13 (1 lb increase)
Pullups - 11 x 4 sets x 3 reps, 11 x 1 set x 2 reps (1/2 lb increase)
Decline Close Grip Bench - 150 x 15 (2 lb increase)
Deads - 365 x 15 (40 lb increase)
Crunches - bw x 35, bw x 35, bw x 35
* The Bench Press, Close Grip Bench, and Deads 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.
* The Pullups and Crunches are done with a 30 second rest between each set
2/1/2008 - Friday
45 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
2/2/2008 - Saturday
Rest
2/3/2008 - Sunday
Rest
Questions? Comments? Suggestions?
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