trojannation 
"I want to Improve For A Sport."
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| Created: | 02/21/2007 |
| Total Visits: | 9909 |
| Total Blog Entries: | 258 |
| Total Comments: | 32 |
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January 24, 2008
Thursday, January 24th: Chest
JUMP ROPE
200 skips
I was going to run on the treadmill, but is was froze up from the cold 
BENCH
45×10
95×10
135×10
185×37
185×15
185×15
185×10
INCLINE FLYE Weight per dumbell
30×12
30×12
30×12
I went a lot lighter than usual and really concentrated on my chest contraction at the top and brought my pinkies together.
LOW CABLE CROSSOVER Weight per side
40×12
40×12
40×12
CABLE CROSSOVER Weight per side
70×10
70×10
70×10
*Total workout time was about 35 minutes; a good part of that time was spent getting warmed up for bench. Once I finally got warmed up things went well. I went really light today, but I had one of the best pumps I’ve ever had. I’ll hit my back workout tonight
Posted in Training
January 23, 2008
Wednesday, January 23rd: Calves & Biceps
SEATED CALF RAISE - SMITH MACHINE
176×20
226×20
276×15
296×16
296×15
296×15
276×15
226×20
176×20
126×20
Last rep of each set was held for a 10 count at top
FACE DOWN SINGLE LEG CALF RAISE ON VERT. LEG PRESS
Weight and reps per leg
125×15
125×12
125×10
Sets were done consecutively, no rest other than while doing the opposite leg
ALT. DUMBELL HAMMER CURL DROP SET Weight per dumbell
50×10 ->
40×10 ->
30×10 ->
20×10
EZ BAR CURL DROP SET
90×10 ->
70×10 ->
50×10
ONE ARM DUMBELL PREACHER CURL Weight per dumbell
20×10
20×10
__________________
Posted in Training
January 21, 2008
Monday, January 21st: Light Workout
SUPERSET: LEG EXTENSIONS + STANDING CALF RAISE
50×12 + 135×20
75×12 + 135×20
100×12 + 225×20
125×12 + 225×20
150×12 + 225×20
175×12 + 225×20
On leg extensions I was really focusing on the teardrops.
LEG EXTENSION DROP SET
175×10 ->
150×8 ->
125×8 ->
100×8 ->
50×10
SUPERSET: DONKEY CALF RAISE + JUMPING ROPE
126×15 + 50 skips
216×15 + 50 skips
236×15 + 50 skips
246×15 + 50 skips
256×15 + 50 skips
Last rep of each set was held at top for a 30 count before slowly lowering back down
*It was 4 degrees outside when I started my workout, and 0 by the time I finished, and I am getting sick again so I decided to have a quick workout and focus on some of my lagging bodyparts.
I also went skiing for a couple hours this morning, but I wasn’t feeling well at all and it was extremely cold so I quit early.
Posted in Training
January 20, 2008
Sunday, January 20th: Bench & Calves
SKIING
Today I went skiing for about three hours. Visibility wasn’t very good, but the snow was and I hit it hard while I was there. My lifting was done a few hours later.
JUMP ROPE
150 skips
BENCH
45×12
95×8
135×8
135×8
185×1
225×1
185×37 (couldn’t quite lock out on 38th rep)
*I was doing 185 for a contest put on by Applied Nutriceuticals for most reps in a minute, and my camera didn’t record
SEATED CALF RAISE - SMITH MACHINE
176×20
226×18
246×18
266×20
286×20
306×20
286×20
266×24
246×20
226×20
176×20
FACE DOWN SINGLE LEG CALF RAISE ON VERT. LEG PRESS
Weight & Reps are per leg
95×12
95×15
115×15
125×15
125×15
BENCH
185×1
225×1
185×34
*I had planned on doing legs today, but at the last minute I decided to make my bench video since I went skiing. I was all kinds of pissed off that my camera didn’t record my first attempt, but since the deadline isn’t until the 30th and you are allowed to make more than one entry I decided to give it another shot at the end of my calf workout. I didn’t expect to get as many as the first time, but I wanted to have something to put up for today. At least I have an idea of where I’m at now.
Posted in Training
January 18, 2008
Friday, January 18th: Calves
SUPERSET: STANDING CALF RAISE - SMITH MACHINE + JUMP ROPE
246×20 + 50 skips
266×20 + 50 skips
286×15 + 50 skips
286×15 + 50 skips
216×20 + 50 skips
DONKEY CALF RAISE <30 seconds between sets
176×30
176×25
176×20
176×18
176×15
SUPERSET: JUMP ROPE + DONKEY CALF RAISE
100 skips + 126×53
50 skips + 126×40
Posted in Training
January 18, 2008
Friday, January 18th: Delts & Arms
SKIING
I went up to go skiing today, and the lift was broken. Since I had driven up there I decided to hike the hill a couple times and get a few runs in.
TRI-SET: BENT OVER LATERAL + STANDING LATERAL + FRONT RAISE Weights per dumbell
20×12 + 20×12 + 20×12
20×12 + 20×12 + 20×12
FACE PULLS
110×10
120×10
INCLINE ALT. DUMBELL CURL Weight per dumbell
30×12
40×10
50×10
60×7 
CABLE PREACHER CURL
100×10
100×10
100×10
SUPERSET: OVERHEAD CABLE CURL + CABLE KICKBACK Weight per side
40×10 + 30×10
40×12 + 40×10
40×12 + 40×10
Posted in Training
January 17, 2008
Thursday, January 17th: Chest, Back & Calves
SUPERSET: PULL UPS + CABLE CROSSOVERS Crossover weight per side
Bodyweight x10 + 80×10
Bodyweight x10 + 90×10
Bodyweight x10 + 100×10
TRI-SET: INCLINE DUMBELL PRESS + INCLINE FLYE + SEATED CABLE ROW
Weight for Dumbell Press & Flye per dumbell
50×12 + 50×12 + 180×15
55×15 + 55×10 + 230×15
60×15 + 60×10 + 300×15 PR
DUMBELL PULLOVERS
60×12
60×12
60×12
SEATED CALF RAISE - SMITH MACHINE
176×15
226×15
276×15
296×12
276×12
226×15
176×20
126×46
*Each final rep per set was held at top position for as long as possible, except for the final set
Posted in Training
January 17, 2008
Wednesday, January 16th: Delts & Arms
SUPERSET: CABLE HAMMER CURL + ROPE PRESSDOWN
120×12 + 120×12
130×12 + 130×12
140×12 + 140×12
SUPERSET: OVERHEAD CABLE CURL + OVERHEAD DUMBELL EXTENSION
100×12 + 50×12
110×12 + 55×12
120×12 + 60×12
BARBELL CURL
95×12
105×12
115×10
SUPERSET: UPRIGHT ROW + REVERSE CABLE FLYE Weight for flyes per side
135×10 + 30×10
135×10 + 30×10
135×10 + 30×10
*I had to go light and cut down the volume a little today because I am sick, and it was in the teens when I worked out
Posted in Training
January 15, 2008
Tuesday, January 15th: Legs
JUMP ROPE
150 skips
SUPERSET: LEG EXTENSIONS + SQUATS (PARALLEL)
50×10 + 135×10
75×10 + 225×10
100×10 + 225×10
125×10 + 275×10
150×10 + 315×10
175×10 + 315×10
SUPERSET: NARROW STANCE SQUATS (PARALLEL) + STANDING CALF RAISE
225×10 + 225×10
225×10 + 225×10
225×10 + 225×10
STANDING LEG CURL Weight per leg
70×12
80×12
90×12
DONKEY CALF RAISE
216×20
236×18
246×15
256×12
176×20
SEATED CALF RAISE Rest between sets was just long enough to change weight
126×15
146×15
166×15
186×15
206×12
Posted in Training
January 14, 2008
Monday, January 14th: Chest & Back
BENCH
45×12
95×8
135×5
185×3
225×1
225×25
135×25
CABLE CROSSOVERS Weight per side
80×10
90×10
100×10
STRAIGHT ARM PULL DOWN
140×10
150×10
160×10 PR
REVERSE GRIP BENT OVER ROW
225×10
225×10
225×10
Posted in Training
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