Tuesday 7/21/09:
Barbell Complex
1A) Split Squats x8 per side
1B) Good Morning x8
1C) Barbell Row x8
1D) Deadlift x8
x2 (85)
Superset:
Decline Weighted Crunches (25 lbs) 2x25
–Russian Twists (25lbs) 2x8
Hanging Leg Raises 2x8
25 minutes on elliptical on hills plus mode working up to level 12 resistance: 3.15 miles 320 calories burned…sweet
Rope Crunches 2x8
Woodchoppers 1x12 per side
OK man. Will do.
Wednesday 7/29/09:
A day that will forever be remembered. Lol WR knows why. Im more driven than ever. Thank you former best friend.
7x30s sprint, 30s jog
Notes: Had to pick up a friend of mine from work but she wanted to work an extra hour and get out at 9 so I decided to kill the hour and go to the gym.
Thursday 7/30/09:
Opened my checking account. Got paid yesterday. Nice fat paycheck :).
1A) EZ Bar Bicep Curls 4x8,8,8,6 (60,70,80)
1B) Close Grip Bench Press 4x8,8,8,6 (95,115,125,135)
2A) DB Hammer Cirls 3x10,10,8 (15s, 20s, 25s)
2B) DB Over Triceps Extension 3x10,10,8 (50s,55s)
3A) DB Concentration Curls 2x15 per arm (20s)
3B) Rope Pressdowns 2x15
Hanging Knee Raises 2x8
6x30s sprint, 30s jog @10.0mph and @5.0 incline
Stability Ball Crunch 1x15
Knee Tucks 2x20
Notes: Biceps were blasted. Pushed farther than my limits. I was lacking that drive before. Curling 80 for 8 reps was easy. I have to really strengthen my tris. Thats my most lacking part.
Monday 8/3/09:
Standing Calf Raises 3x12,10,8 (360,450,540)
1A) DB Flat Press 3x6 (50s, 60s, 65s)
1B) DB Row 3x6 (50s, 60s, 65s)
2A) DB Triple Press (Incline then half then flat) 3x6 (35s)
2B) BB Row 3x10 (90)
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist 2x8
Incline Leg Raises 1x8
15 mins on elliptical ranging from level 5-15 resistance. 250 calories burnt haha…
Cross Body Mountain Climber 1x5each side (10 total)
Notes: Not to add I walk to work everyday…45 minute walk back and forth so 90 mins of walking everyday haha
Tuesday 7/21/09:
Barbell Complex
1A) Split Squats x8 per side
1B) Good Morning x8
1C) Barbell Row x8
1D) Deadlift x8
x2 (65,85)
Jumping Jacks x60
Spiderman Pushups x8per side
6x30s sprint, 30s jog @5.0 incline @10mph
Rope Crunches 2x8
Side Bends with 25lb plate 2x12 each side
Knee Tucks 2x15
Thursday 8/6/09:
1A) Dips 3x5
2A) Close Grip Chins 3x5
2A) EZ Bar Bicep Curls 3x8,6,6 (45,65,85)
2B) Close Grip Bench Press 3x8 (95,105,115)
3A) DB Hammer Curls 3x10,10,8 (25s, 30s, 35s)
3B) DB Over Triceps Extension 3x10,10,8 (50s,55s,60s)
4A) DB Concentration Curls 2x15 per arm (20s)
4B) Rope Pressdowns 2x15
5A) Dips 3x5
5A) Close Grip Chins 3x5
Decline Weighted Crunches 2x25
Russian Twists 1x8 (+25lbs) + burnout (BW)
Monday 8/10/09:
1A) DB Flat Press 3x6 (45s, 55s, 60s)
1B) DB Row 3x6 (45s, 55s, 60s)
2A) DB Triple Press (Incline then half then flat) 3x6 (35s,40s)
2B) BB Row 3x10 (95)
6x30s sprint, 30s jog
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist 2x8
Hanging Leg Raises 2x8
Monday 8/17/09:
Did 2-3 sets of dips and pullups as warmup.
A1) Flat DB Bench Press 4x10,10,10,8 (35,40,45,50)
A2) Seated Row 4x10,10,10,8 (99,110,110,121)
6x30s sprint, 30s jog @5-6 incline @10mph
Hanging Leg Raises 2x8
Decline Weighted Crunches 2x25
–superset Russian Twists 2x8
Incline Leg Raises 2x12
Notes: I wasn’t able to do my 5th and final superset because I dropped one of the 50s on my left index finger at the end of my DB Press set. Finger went all numb and now it’s all black.
Thursday 8/20/09:
Did 4-5 sets of BW pullups and dips as warmup.
A1) Standing DB Shoulder Press 5x10,10,10,10,8 (20s, 30s, 35s)
A2) Assisted Pullups 5x10,8,6,8,8
Rope Crunches 2x8
Sunday 8/23/09:
Warmup:
20 pushups
10 squats
8 pullups
10 squats
5 dips
10 squats
A1) DB Flat Bench Press 5x10,10,8,8,8 (45s,50s,55s,60s,65s)
A2) Seated Row 5x10,10,8,8,8 (110,121,132,144,155)
6x30s sprint, 30s jog @5.0 incline @10mph
1x12 Incline Bent Leg Raises
Notes: Realized I cant really workout on a Friday. It’s pretty much my party and chill out day. So I decided to start working out on Sunday and do my 5-day split from there. Sun-Thurs and Fri/Sat party it up and cheat eat.
Monday 8/24/09:
Warmup
20 pushups
10 squats
8 pullups wide grip
10 squats
10 dips
10 squats
x2
A1) Squats 5x10,10,8,8,8 (185,205,225,235,245)
A2) Lying Leg Curl 5x10,10,8,8,8 (95,110,125,140,125)
15 minutes on the treadmill @3.0 incline from 6-8mph
Decline Weighted Crunches with 25lbs 2x25
Russian Twists with 25lbs 2x8
Incline Leg Raises 2x12
Hanging Leg Raises 2x8
Tuesday 8/25/09:
Bodyweight Warmup
A1) EZ Bar Curl 5x10,8,10,8,8
A2) Dips 5x10,8,10,8,8,
Close Grip Chins 5x5
Side Bends 2x12 (each side with weighted plate)
Decline Weighted Crunch 2x25
Russian Twists 2x8
Incline Leg Raises 2x8
Hey guys. Havent been updating my log because my computer crashed and I am working on repairing it. I am currently at my college library and I will try my best to write down everything I did the past week hahaha.
Thursday 8/27/09:
1A) Deadlift 5x10,10,10,8,5 (135,155,175,195,295)
1B) Leg Extensions 5x10,10,10,8,8
Abs
Sunday 8/30/09:
1A) DB Flat Press 9x5 (35s to 70s)
1B) Seated Row 9x5
6x30s sprint, 30s jog @9mph-10mph @5.0 incline
Abs
Monday 8/31/09:
1A) Squat 10x5 (185 to 275)
1B) Lying Leg Curls 10x5
20 minutes on elliptical
Abs
My computer is finally up and running again. I have been training for the past 2 weeks and because of my computer, I wasnt able to update my journal.
Last week, I did the same workouts but instead I did it for 10x5.
Anyway this is what I have done today:
Tuesday 9/8/09:
1A) EZ Bar Bicep Curls 5x10 (60lbs)
1B) Assisted Dips 5x10
Abs
Wednesday 9/9/09:"
Ahhh, 9/9/09, what can I say about today? Was quite an eventful day full of surprises. Kind of like a pendulum swinging. Lot of changes occurred. One thing did not change, that one constant, THE GYM.
1A) Standing DB Shoulder Press 5x10,10,10,10,8
1B) Lat Pulldowns widegrip 5x10,10,10,8,8
Wide Grip Pullups 6x3
Thursday 9/10/09:
1A) Deadlift 5x10,10,10,8,8 (135,155,165,175,195)
1B) Leg Extension 5x10,10,10,8,8
Elliptical for 15 minutes
Abs
Monday 9/14/09:
Back to volume training. Summer’s over. Time to pack on some size with minimal cardio.
Power Snatch 3x8 (65,75,75)
–worked on form, my first time doing such a lift
DB Flat Bench 3x12,10,8 (50,60,70)
Bent Over Barbell Row 3x12,10,8 (95,115,125)
Chins 3x8
Assisted Dips 3x8
Hanging Leg Raises w/5lbs+BW 2x8 (w/5lbs) +8 (BW)
DB Side Bends
2x12 (left)
2x12 (right)
(w/60s)
Tuesday 9/15/09:
10x30s sprint, 30s jog @10mph @5.0 incline
ab-work
Wednesday 9/16/09:
Power clean 3x8 (95.105.115)
Barbell squat 3x12,10,8 (225, 245, 275)
Seated leg curls 3x12,10,8 (140)
Romanian deadlift 3x10,10,8 (95,115,135)
Notes: I forgot to Split Squats and Step Ups…oops.