I am starting my training journal on here starting this Monday. Make sure you start checking it out and keep me motivated. I like knowing others keep tabs on me.
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MuscleDog For Men > Journals > My training.
My training.
4/19/10 - Shoulders
Free Motion Shoulder Press - Stack x 8, Stack x 8, Drop Set Stack x 8, 100 x 7
Front Plate Raise - 45 for 3 sets of 10
One Arm Side Raise - 30 lbs. for 3 sets of 10.
Side Raise Machine - Stack for 3 sets of 8.
Rear Delt Cable Flye 35 lbs. for 3 sets of 12.
Free Motion Shoulder Press - Stack x 8, Stack x 8, Drop Set Stack x 8, 100 x 7
Front Plate Raise - 45 for 3 sets of 10
One Arm Side Raise - 30 lbs. for 3 sets of 10.
Side Raise Machine - Stack for 3 sets of 8.
Rear Delt Cable Flye 35 lbs. for 3 sets of 12.
4/20 - Chest and Abs
I am doing back tomorrow and filming so I did chest today.
Flat Bench - 2 warm up sets, 5 sets of 5 with 275 lbs.
Incline DB Press - 4 sets of 6 with 100’s.
Incline Flyes - 65’s for 3 sets of 8.
Cable Crossover - FST-7 for 8 reps each set with 75 lbs.
Flat Bench Leg Raise/Reverse Crunch - 3 sets of 11.
Crunches - 3 sets of 11.
I am doing back tomorrow and filming so I did chest today.
Flat Bench - 2 warm up sets, 5 sets of 5 with 275 lbs.
Incline DB Press - 4 sets of 6 with 100’s.
Incline Flyes - 65’s for 3 sets of 8.
Cable Crossover - FST-7 for 8 reps each set with 75 lbs.
Flat Bench Leg Raise/Reverse Crunch - 3 sets of 11.
Crunches - 3 sets of 11.
4/21/10
Had to do arms today because of camera issues. I want to do
back and film it so we will try back tomorrow.
Alternate DB Curl - 3 sets of 7 with 50’s.
One Arm DB Extension 3 sets of 8 with 40’s.
Incline Curl - 35’s for 3 sets of 10. (40’s next time)
DB Skull Crusher - 35’s for 3 sets of 10.
DB Preacher Curl - 35’s for 3 sets of 10 (40’s next time)
Overhead Cable Extension - 100 for 3 sets of 10.
Hammer Curls - Drop Set 60’s, 45’s, 30’s.
Rope Pressdown - Drop Set 130, 100, 85.
Thanks, Laura for your support.
Had to do arms today because of camera issues. I want to do
back and film it so we will try back tomorrow.
Alternate DB Curl - 3 sets of 7 with 50’s.
One Arm DB Extension 3 sets of 8 with 40’s.
Incline Curl - 35’s for 3 sets of 10. (40’s next time)
DB Skull Crusher - 35’s for 3 sets of 10.
DB Preacher Curl - 35’s for 3 sets of 10 (40’s next time)
Overhead Cable Extension - 100 for 3 sets of 10.
Hammer Curls - Drop Set 60’s, 45’s, 30’s.
Rope Pressdown - Drop Set 130, 100, 85.
Thanks, Laura for your support.
4/22/10 - Back and traps
Great workout today and I got it filmed too.
Pull Ups - 3 sets of 8
Barbell Row - 3 sets of 6 with 225
Wide Pulldowns - 3 sets of 8 with 140
One Arm Row - 3 sets of 8 with 100
Straight Arm Pulldown (FST-7) 75 for 7 sets of 8.
Dumbbell shrugs - 3 sets of 15 wuth 100’s.
Great workout today and I got it filmed too.
Pull Ups - 3 sets of 8
Barbell Row - 3 sets of 6 with 225
Wide Pulldowns - 3 sets of 8 with 140
One Arm Row - 3 sets of 8 with 100
Straight Arm Pulldown (FST-7) 75 for 7 sets of 8.
Dumbbell shrugs - 3 sets of 15 wuth 100’s.
4/23/10 - Legs
Leg Press - 605 for 4 sets of 8-10
Leg Extension - FST-7 110 for 8 reps each.
Standing Leg Curl - 30 lbs. each leg for 3 sets of 8.
Lying Leg Curl - FST-7 70 for 8 reps each.
Calf Press - 245 for 10 sets of 10 with 30 seconds rest in between.
Leg Press - 605 for 4 sets of 8-10
Leg Extension - FST-7 110 for 8 reps each.
Standing Leg Curl - 30 lbs. each leg for 3 sets of 8.
Lying Leg Curl - FST-7 70 for 8 reps each.
Calf Press - 245 for 10 sets of 10 with 30 seconds rest in between.
4/26/10 - Shoulders
Seated Smith Machine Press - 2 sets of 8 with 225, 1 rest pause set of 20 with 225.
Front Plate Raise/Side Lat Raise Superset 3 super sets of 10 with a 45 and 25’s.
Side Raise Machine - Drop Set for 25 total reps. Stack, 115, 85.
Rear Cable Flye - 3 sets of 20 with 25 pounds.
Seated Smith Machine Press - 2 sets of 8 with 225, 1 rest pause set of 20 with 225.
Front Plate Raise/Side Lat Raise Superset 3 super sets of 10 with a 45 and 25’s.
Side Raise Machine - Drop Set for 25 total reps. Stack, 115, 85.
Rear Cable Flye - 3 sets of 20 with 25 pounds.
Sorry I haven’t been on. New job and my aunt passed. Shoulders for 5/3.
Smith Shoulder Press - 225 x 3 sets of 8 and 1 Drop set.
Front BB Raise - 75 for 2 sets of 8 and 1 rest pause set to 20.
Side Raise - 25 x 12, 30 x 10, 35 x 8
Side Raise Machine - Stack for 3 sets of 8 with 2 negatives.
Rear Lat Raise on Bench - 35’s for 3 x 12.
DB Shrug - 100’s for 50 reps.
Crunches - 5 sets of 10.
Smith Shoulder Press - 225 x 3 sets of 8 and 1 Drop set.
Front BB Raise - 75 for 2 sets of 8 and 1 rest pause set to 20.
Side Raise - 25 x 12, 30 x 10, 35 x 8
Side Raise Machine - Stack for 3 sets of 8 with 2 negatives.
Rear Lat Raise on Bench - 35’s for 3 x 12.
DB Shrug - 100’s for 50 reps.
Crunches - 5 sets of 10.
All the doctor told me was to not do any movements which involve supination or exercises with palms facing down. I also should use straps when using dumbbells so my forearms don’t need to work as hard. Still I am taking it easy because like he said, rest is the best thing I could do.
All is good, Laura. Thanks. I went to the gym last night and did chest. HOLY CRAP! I did incline bench to start out.
225 x 10
245 x 8
275 x 4
300 x 2 This is the first time I inclined 300 and I got it twice.
Flat DB Press
100 x 25
Drop Set from 100’s to 80’s to 50’s
Incline Flyes - 70’s x 10, 80’s x 10
Dips - Bodyweight for 20
Cable Crossover - 80 for 3 sets of 20.
225 x 10
245 x 8
275 x 4
300 x 2 This is the first time I inclined 300 and I got it twice.
Flat DB Press
100 x 25
Drop Set from 100’s to 80’s to 50’s
Incline Flyes - 70’s x 10, 80’s x 10
Dips - Bodyweight for 20
Cable Crossover - 80 for 3 sets of 20.
Still having issues with back training, but was able to do arms, albeit light. Did supersets to increase the intensity.
Hammers with 40s and Skull Crushers with 40’s for 3 sets of 10 each.
Cable Curls and Pushdowns with 100 each for 3 sets of 12.
Hammers with 40s and Skull Crushers with 40’s for 3 sets of 10 each.
Cable Curls and Pushdowns with 100 each for 3 sets of 12.
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