Training Journal
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SEE TRAINING JOURNALS in Forum section for more… I’m tired of cutting and pasting it everywhere 
Wednesday 9/20/06
4:30 a.m.
Abs
Roman chair 6/10
Machine Abs 4/25 @ 30#
Swiss ball crunch 4/25
Side bend 10# 4/15
20 min. HIIT
Treadmill, alternating walk @ speed 4.2 with
incline sprints @ speed 6.2, incline 5%
<This was supposed to be my off day, but I woke up at 4 anyway. My training partner is out of town, so I was roughing it on my own 
>
Tuesday 9/19/06
4:20 a.m.
20 min. HIIT
Treadmill, alternating walk @ speed 4.2 with
incline sprints @ speed 6.2, incline 5%
Chest/Tris:
Incline DB Press
Set 1 - 12.5# for 20
Set 2 - 12.5# for 18
Set 3 - 15# for 16
Set 4 - 15# for 14
Set 5 - 17.5# for 12
Set 6 - 17.5# for 10
Set 7 - 22.5# for 10
Set 8 - 20# for 8
Set 9 - 20# for 8
Set 10 - 25# for 6
Tri extension 40# DB 2/10; 45# 1/10 <**gain**>
Close-grip flat bench press 55#, 3/10
Single arm cable pressdown 20# 3/10
Cable chest 20#, 3/10
Pullovers 25# 3/10
Triceps pressdown … machine 3/10 110#
Monday 9/18/06
Glutes, Quads, Hams, Calves
Stretching & 10 min. warm-up on treadmill
V Squat
Set 1 90# x 20 reps
Set 2 115# x18
Set 3 135# x 16
Set 4 160# x 14
Set 5 180#x 12
Set 6 205# x 10
Set 7 225#x 9
Set 8 270#x 8
Set 9 315#x 7
Set 10 360#x 6
Split lunge 4/10 @ 50#
Standing calf raise 4/10 @ 180#
Seated Leg Curl 4/10 @ 75#
Leg Extension 4/10 @ 75#
Seated Calf Raise 4/10 @ 170#
Sumo (Plie) Squat w/ 80# DB … 4/12
HIIT - Incline sprints/Treadmill Alternating flats @ 4.2 with Inclines @ Speed 6.2/5% Incline
Sunday 9/17/06
3:00 p.m.
Back and Bi’s (trying to get another partner on the same loop, but she didn’t show.)
10 min treadmill … warmup
Bent over row on Bosu ball … 35# DB (each hand) 1/10, 40# 2/10
Preacher curl 55# (plates) 3/10
Seated row 85#, 4/8
Kneeling cable curl 20#, 3/10
Reverse curl 30# BB 3/10
Lat pull down - wide grip - 75#, 3/10
21’s … 40# BB, 3 sets
High (seated) row 50#, 3/10
Reverse Flye #75# 3/10
Hammer curl … rope 35#, 3/10
Incline DB curl 12.5 DB each hand 3/10
Cardio 40 min elliptical
Saturday 9/16/06
Cardio only
Friday 9/15/06
2:30 p.m.
Biceps, Shoulders (omitting "Back" today)
20 min treadmill
Kneeling cable curl 20#, 3/10
21’s - 30# BB 2/10 sets, 40# BB 1 set
Incline DB curl 12.5 DB each hand 3/10
Reverse curl 30# BB 3/10
Preacher Curl 45# (plates) 3/12
Lateral raise 15# DB each hand, 3/10
Side raise 10# DB 3/10
Shrugs 45# DB each hand, 3/10
P.M. Cardio 40 min elliptical
Thursday 9/14/06
4:30 a.m.
Triceps, Chest, Cardio
Still down with the back problem, so have backed down my cardio and am doing a lot of "laying on my stomach on the floor" exercises for the disc issue.
Triceps/Chest:
Close-grip flat tri press 55#, 3/10
Machine Flyes 1/10 @ 70#, 2/10 @ 85#
Triceps pressdown … machine 3/10 110#
Chest press - machine 55#, 3/10
Tri extension 40# DB 3/10
Push ups on Swiss ball 3/10
V-grip press 50#, 3/10
Incline Press 50#, 3/10
40 min. treadmill - no incline, trying to rest the back
Wednesday 9/13/06
4:30 p.m.
Cardio - 30 min. Treadmill, incline 5%.
Having issues with the previously herniated disc. Injuries suck!!
Tuesday 9/12/06
4:45 a.m.
Glutes, Quads, Hams, Calves
15 min. Warm-Up - Treadmill
Stretching & 10 min. warm-up on treadmill
V Squat
Set 1 90# x 20 reps
Set 2 115# x18
Set 3 135# x 16
Set 4 160# x 14
Set 5 180#x 12
Set 6 205# x 10
Set 7 225#x 9
Set 8 270#x 8
Set 9 315#x 7
Set 10 360#x 6
Standing calf raise 4/10 @ 160#
Seated Leg Curl 4/10 @ 75#
Leg Extension 4/10 @ 75#
Standing Calf Raise (off step) 3/10 w/ 45# plate in hand
Sumo (Plie) Squat w/ 80# DB … 3/10
Monday 9/11/06
4:30 a.m.
HIIT incline interval sprints
Chest & Triceps … a quickie day L
Flat bench 1/10 @ 45#, 1/10 @ 55#, 1/10 @ 65#
Incline press … reverse pyramid style; 10 set method Min. 12.5#, Max 25#
Press down w/ ez curl bar (cable) 4/10 42.5#
Machine Flyes 1/10 @ 70#, 2/10 @ 85#
Triceps pressdown … machine 3/10 110#
Triceps DB kickback on Bosu ball … 12.5# each hand
Push ups on Swiss ball 3/10
Abs … crunches, v-up w/ #8 medicine ball
40 min. elliptical
Sunday 9/10/06
A much-needed OFF day.
Saturday 9/9/06
Cardio only … 45 min. elliptical
Friday 9/8/06
Glutes, Quads, Hams, Calves
Stretching & 10 min. warm-up on treadmill
V Squat
Set 1 90# x 20 reps
Set 2 115# x18
Set 3 135# x 16
Set 4 160# x 14
Set 5 180#x 12
Set 6 205# x 10
Set 7 225#x 9
Set 8 270#x 8
Set 9 315#x 7
Set 10 360#x 6
Split lunge 4/10 @ 50#
Standing calf raise 4/10 @ 160#
Seated Leg Curl 4/10 @ 75#
Leg Extension 4/10 @ 75#
Seated Calf Raise 4/10 @ 170#
Sumo (Plie) Squat w/ 50# DB … 4/15
Thursday 9/7/06
4:30 a.m. … Cardio, 40 min.
Lunch hour … Back & Bi’s
Bent over row on Bosu ball … 35# DB (each hand) 1/10, 40# 2/10
Preacher curl 55# (plates) 3/10
Seated row 85#, 4/8
Cable curl 20#, 4/10
Lat pull down - wide grip - 75#, 3/10
21’s … 40# BB, 3 sets
High (seated) row 50#, 3/10
Machine curl 50#, 3/10
Reverse Flye #75# 3/10
Hammer curl … rope 35#, 3/10
Wednesday 9/6/06
4:30 a.m. … 5 min. warm-up
Bis & Tris
Hammer curl … rope 30#, 3/10
Triceps … rope 35#, 3/10
Cable curl 20#, 3/10
Triceps dip (off bench) 3/10
Concentration curl 20# DB, 3/10
Triceps extension … 45# DB 1/10, 40# DB 2/10
21’s 30# BB, 4/10
Reverse curl 30# BB, 4/10
Triceps pushdown (triangle grip) 35# 1/10, 42.5# 1/10, 47.5# 2/10
45 min. Cardio 4:00 p.m.
Tuesday 9/5/06
4:30 a.m. … 45 min. Cardio
and
4:00 p.m. … 45 min. Cardio
Monday 9/4/06
Glutes, Quads, Hams, Calves /abs
Stretching & 15 min. warm-up on treadmill
Hack Squat 90# 1/20, 135# 1/18, 180# 1/14, 225# 1/12, 270# 1/12,
315# 1/10. 360# 1/8
Standing Calf raise 230#, 4/12
Seated Leg curl 90# 4/10
Leg extension 115# 4/10
Seated calf 220# 4/10
Sumo (Plie) Squat w/ 80# DB … 4/12
Abs … swiss ball crunches & reverse crunch
Sunday 9/3/06
Chest/Back
Flat bench press 1/10 @ 45#, 1/10 @ 55#, 1/10 @ 65#
Incline DB bench press 25# (each hand) 4/10
Cable chest 15#, 3/10
Pull ups … assist … 3/10
Bent over raise on Bosu ball … 35# DB (each hand) 3/10
Dips 3/10
Back extension 3/12 w/ 10# plate
Saturday 9/2/06
3:00 p.m.
Bis/Tris/shoulders
Preacher curl … plates … 3/10 @ 55#
Tri extension 40# DB, 4/10
DB Shoulder press 3/10 @ 25#
21’s … 40# BB, 4 sets.
Reverse curl 30# BB, 4/10
Standing triceps pushdown 3/10 @ 42.5#
Shrugs, 40# DB each hand
Friday 9/1/06
Cardio … 45 min.
Thursday 8/31/06
4:30 a.m. … cardio
45 min total
25 min. Elliptical, 25 min stepper. Total 5.0 miles
Chest/Shoulders/Bi’s
DB bench press 25# (each hand) 4/10
DB Curl 25# 4/8
DB Shoulder Press 25# 3/10
21’s … 40# Barbell 3 sets (I really need a 35# BB … but the choice is a 30 or a 40 only, so this was done with some struggle.)
Isolated Chest Press 15# 4/10
Preacher curl (plates) 35# 1/20; 45# 1/16, 50# 1/12 55# 2/10
Machine chest press 55#, 3/10
Hammer curl … rope 35#, 3/10
Shrugs, 40# DB each hand
Machine curl … 50#
(Note: I did not do bench, cable curls, cable flyes or front raises … I do these every week and thought it would be good to switch it up.)
Cardio - Stepper: 15 minutes
(Wow, I hate this machine: it kicks my butt.)
Wednesday 8/30/06
NO 4:30 a.m. cardio today - didn’t sleep well…
3:45 p.m. - Back day!
Bent over row w/ 40# DB in each hand 3/8 ON Bosu ball
(Have been @ 35# for a while, and making the jump to 40# was tough!)
Seated row 85#, 4/8
Lat pull down - wide grip - 75#, 3/10
Close-grip pull down #75, 3/10
High (seated) row 50#, 3/10
Reverse Flye #75# 3/10
Dips 3/10
Cardio 45 min.
Tuesday 8/29
4:40 a.m.
Glutes, Quads, Hams, Calves
10 min warm up
Reverse lunge w/ knee-up (on box) 1/15 45#, 2/10 65#, 1/8 95#
Hack squat 270# 4/10,
Standing Calf 200#, 4/15
Seated Leg curl 90# 4/10
Leg extension 115# 4/10
Seated calf 230# 4/10
Hip Adductor 270# 4/10
Hip Abductor 210# 4/10
Standing calf (platform) #45 plate, 3/10
Recumbent bike 20 min.
Stretching
Monday 8/28/06
4:30 a.m. - Cardio
Treadmill, uphill interval sprints (alt. levels 1 & 6, alt speed 4.0 to 6.2)
Elliptical machine 30 min.
Bis & Tris
Cable curl #20 3/12
Cable tri pushdown #25 3/10
DB curl 25#, 3/10
DB extension 40# 3/10
Single arm cable curl 15#, 4/10
Skull crusher 30#BB, 3/10
Seated machine curl 35#, 3/10
Dips 4/10
Elliptical machine 30 min. … 2nd time, after work
Sunday 8/27/06
OFF Day
Saturday 8/26/06
1:00 p.m.
Chest/Shoulders
Military Press 20# DB, 4/10
Standing Flye/Cable 20# 3/8
DB Bench Press 20# 4/10
Shrugs 40# DB, 4/10
Seated Flye 75#, 4/8
Front raise 15# 4/10
Bench press 1/10@ 45#, 3/8 @ 55#
Friday 8/25/06
2:00 p.m.
Back, Abs
Pullover 35# 3/10
Wide-grip pulldown 75# 4/10
Bentover row on Bosu ball
Lateral raise 15# 6/8
Cable upright row 4/10 30#
Rear delt row 4/10 40# BB
Roman chair
V-Up
Swiss ball crunch
Thursday 8/24/06
4:30 a.m. - Cardio, 35 min. Elliptical 4 miles, 485 cal.
and
4:00 p.m. - Glutes, Quads, Hams, Calves
5 min. Warm-up, stepper
Hack squat:
90# 1/20, 135# 1/18, 180# 1/15, 225# 1/12, 270# 1/10, 320# 1/10.
Split squat/Smith machine (rear leg on box):
45# 1/20, 95# 2/10, 145# 1/10
Standing calf raise (Smith/on box):
90# 1/20, 180# 2/15, 200# 1/15
Plie squat w/ 80# DB 4/12
Machine calf 230# 4/10
Wednesday 8/23/06
4:30 a.m. Chest/Tris
Triceps extension 30# DB, 1/10, 35# DB 1/10, 40# DB 2/10
DB Bench … flat 20# 1/10, 25# 2/10
DB Kickback … 17.5# 1/10, 20# 2/10
Cable Flye … 10# 1/10, 15# 2/10
One arm tri pushdown … 20# 3/10
Incline bench #55 3/10
Assisted chest dip #70, 3/10
DB Flye on Swiss ball 20#, 3/10
Skull crusher 40# Barbell 3/10
Tuesday 8/22/06
Off day
Monday 8/21/06
Cardio only
Sunday 8/20/06
Back, Biceps
2:30 p.m.
Elliptical: 30 min. cardio
Bent over DB rows on Bosu ball … 35# 4/10
DB Hammer curl - 25# 4/8
Seated row … 85# 4/10
Cable Curl … 25# 4/8
Lat pulldown … 75# 4/10
Standing Curl (cable/EZ curl bar) … 30# 4/8
Machine delts … 75# 4/10
Machine Preacher curl … 85# - 4/10
Monday 8/21/06
Glutes, Quads, Hams, Calves, Abs
4:30 a.m.
20 min. cardio & warm-up
Hack Squat - 180# 1/10 (warm-up), 320# 3/10
Split Lunge … 50# 1/10, 140# 3/10
Standing calf raise on box … 240#, 4/10
Lying leg curl … 90#, 4/8
Leg extension … 115#, 4/10
Seated leg curl … 90#, 4/10
Seated Calf … 250#, 4/10
Sumo Squat w/ 70# DB, 4/10
Standing single-calf raise w/45# plate
HISTORY … My Back issues
FYI… I’m not being a wuss… this is a recurring injury… Dec. 15, 2005 I had a herniated (L5) disc. Tweaked it during Leg Press (which I no longer do) and finished it off by shoveling some heavy/wet snow that night. Had one setback in March ‘06, and again on 8/6/06 - and have been struggling to get back to where I was before. Generally it is a nagging hip issue (L5 is pinching a nerve, which effects my hip and ROM on left side) which I do a lot of stretching and core work on. Stretching the Piriformis muscle & Tensor Fasciae Latae muscles very helpful. Another back injury occurred in July ‘06, while doing standing calf raises on box… box tipped and I took the 200#’s to my mid-lower back way too fast. Therefore, I am quite choosy about which exercises I will and will not perform.
