My Training Journal September 2007
Week of 9/3/2007 - 9/9/2007
9/3/2007 Monday
Dumbbell Shoulder Press - 70 x 5, 70 x 5 (no increase in weight)
Barbell Curl - 95 x 6, 95 x 5 (no increase in weight)
Preacher Curl - 80 x 5, 70 x 6 (no increase in weight)
Incline Hammer Curl - 25 x 8 (plus X-reps), 15 x 4, 10 x 2 (plus DXO reps)
Squat - 312 1/2 x 5 sets x 3 reps superset with Pullovers - 20 x 15 ( 2 1/2 lb increase in the squat)
Standing Calve Raises - 70 x 18, 70 x 10 (no weight increase)
Leg Raises - bw x 13, bw x 13, bw x 13
*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.
9/4/2007 Tuesday
35 min. Treadmill Cardio - 3.0 mph, 5% incline (done at 6:30 a.m.)
9/5/2007 Wednesday
35 min. Treadmill Cardio - 3.0 mph, 5% incline (done at 6:30 a.m.)
9/6/2007 Thursday
Pullups - 18 x 5, 18 x 7 (1/2 lb increase)
Dips - 65 x 5, 65 x 7 (1 lb increase)
Dumbbell Preacher Curls - 25 x 12, 25 x 10
Incline Curls - 15 x 10, 15 x 9
Incline Hammer Curl - 25 x 8 (plus X-reps), 15 x 4, 10 x 2 (plus DXO reps)
Deadlift - 426 x 5 reps, 315 x 15 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 incline hammer curls were down in drop set fashion. No rest between sets.
9/7/2007 Friday
35 min.Treadmill Cardio - 3.0 mph, 5% incline (done at 6:30 a.m.)
9/8/2007 Saturday
Rest
9/9/2007 Sunday
Rest
Week of 9/10/2007 - 9/16/2007
9/10/2007 Monday
Dumbbell Shoulder Press - 70 x 5, 70 x 5 (no increase in weight)
Barbell Curl - 96 x 6, 96 x 6 (1 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 - 242 x 28 superset with Pullovers - 20 x 15 ( 1 lb increase in the squat)
Seated Calve Raises - 405 x 18, 405 x 10 (no weight increase)
Leg Raises - bw x 11, bw x 11, bw x 11
*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.
9/11/2007 Tuesday
35 min. Treadmill Cardio - 3.0 mph, 6% incline (done at 6:30 a.m.)
9/12/2007 Wednesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
9/13/2007 Thursday
Reverse Grip Pullups - 20 x 5, 20 x 7 (1/2 lb increase)
Bench Press - 226 x 5, 226 x 6 (1/2 lb increase)
Dumbbell Preacher Curl - 25 x 12, 25 x 9
Incline Curls - 20 x 9, 15 x 9
Incline Hammer Curl - 25 x 7 (plus X-reps), 15 x 3, 10 x 3 (plus DXO reps)
Rack Deads - 487 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.
9/14/2007 Friday
35 min.Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
9/15/2007 Saturday
Rest
9/16/2007 Sunday
Rest
Week of 9/17/2007 - 9/23/2007
9/17/2007 Monday
Dumbbell Shoulder Press - 70 x 5, 70 x 4 (no increase in weight)
Barbell Curl - 97 x 6, 97 x 5 (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 8 (plus X-reps), 15 x 4, 10 x 3 (plus DXO reps)
Squat - 315 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 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 incline hammer curls were down in drop set fashion. No rest between sets.
9/18/2007 Tuesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
9/19/2007 Wednesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
9/20/2007 Thursday
Pullups - 18 1/2 x 5, 18 1/2 x 6 (1/2 lb increase)
Dips - 66 x 5, 66 x 7 (1 lb increase)
Dumbbell Preacher Curls - 25 x 12, 25 x 11
Incline Curls - 15 x 11, 15 x 9
Incline Hammer Curl - 25 x 7 (plus X-reps), 15 x 3, 10 x 2 (plus DXO reps)
Deadlift - 427 x 9 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.
9/21/2007 Friday
35 min.Treadmill Cardio - 3.1 mph, 10% incline (done at 6:30 a.m.)
9/22/2007 Saturday
Rest
9/23/2007 Sunday
Rest
Week of 9/24/2007 - 9/30/2007
9/24/2007 Monday
Dumbbell Shoulder Press - 70 x 5, 70 x 5 (no increase in weight)
Barbell Curl - 97 x 6, 97 x 6 (1 lb increase in weight)
Preacher Curl - 80 x 6, 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 - 243 x 30 superset with Pullovers - 20 x 15 ( 1 lb increase in the squat)
Seated Calve Raises - 405 x 21, 405 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 2 minutes between the other sets of each exercise.
*The incline hammer curls were down in drop set fashion. No rest between sets.
9/25/2007 Tuesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
9/26/2007 Wednesday
35 min. Treadmill Cardio - 3.1 mph, 6% incline (done at 6:30 a.m.)
9/27/2007 Thursday
Reverse Grip Pullups - 20 1/2 x 5, 20 1/2 x 7 (1/2 lb increase)
Bench Press - 226 1/2 x 5, 226 1/2 x 5 (no increase)
Dumbbell Preacher Curl - 30 x 10, 25 x 8
Incline Curls - 15 x 11, 15 x 9
Incline Hammer Curl - 25 x 7 (plus X-reps), 15 x 3, 10 x 2 (plus DXO reps)
Rack Deads - 490 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.
9/28/2007 Friday
Out of Town - Las Vegas (Mr. Olympia Weekend)
9/29/2007 Saturday
Rest
9/30/2007 Sunday
Rest
Questions? Comments? Suggestions?
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