::awds:: Training Journal

[awds]

heh this is gonna be my first time posting in my journal. i kinda just got back into weight training after taking some time off. but heres what i did today for chest.
3\8\04 monday
flat machine press
set-1: 95lb | 15 reps
set-2: 115lb | 10 reps
set-3: 125lb | 10 reps
set-4: 125lb | 6 reps

Flat dumbbell press
set-1: 40s | 10 reps
set-2: 45s | 8 reps
set-3: 40s | 6 reps
set-4: 35s | 9 reps
set-5: 35s | 8reps

Dips(weight less)
set-1: 3 reps
3min rest
set-2: 6 reps.

i was going to a couple sets off incline and decline barbell press, but didnt have time. and plus after this my chest and tri's were dead. even now a couple hours later. my chest and tri's are wasted.

[renob]

hey havent seen u posting in a while, good luck dude

[awds]

3\9\04 Tuesday
Back, excerises done in order

Lat Pulldowns
set-1: 100lb | 10 reps
set-2: 90lb | 10 reps
set-3: 100lb | 10 reps
set-4: 100lb | 9 reps

T-bar Rows
set-1: 90lb | 5 reps
set-2: 80lbs | 8 reps

seated cable rows
set-1: 80lb | 8 reps
set-2: 60lb | 6 reps

one arm dumbbell rows
set-1: 40s | 10 reps

Shrug Bar deadlifts
set-1: 90lbs | 10 reps
set-2: 160lbs | 6 reps

[awds]

3\10\04
Shoulders
dumbbell press superseted with arnold presses.
4 sets, 25lbs, 10 reps

side laterals (dumbbells)
set-1: 20lbs | 10 reps
set-2: 15lbs | 10 reps
set-3: 10lbs | 10 reps

upright rows (ez-curl bar)
set-1: 47lbs | 10 reps
set-2: 47lbs | 10 reps
set-3: 47lbs | 10 reps
set-4: 47lbs | 8 reps

front laterals (dumbbells)
set-1: 15lbs | 10 reps
set-2: 15lbs | 8 reps
set-3: 10lbs | 10 reps

front laterals (dumbbells) but facing in like a hammer position.
set-1: 20lbs | 10 reps
set-2: 15lbs | 10 reps
set-3: 10lbs | 10 reps

[awds]

3\16\04
Went light on biceps today
Striaght bb curls
set-1: 55lb | 10 reps
set-2: 65lb | 10 reps
set-3: 55lb | 10 reps
Dumbbell curls
set-1: 25s | 10 reps
set-2: 25s | 10 reps
Standing ez-bar curls , close grip
set-1: 45lb | 10 reps
set-2: 55lb | 10 reps
set-3: 55lb | 10 reps

[awds]

3/19/04 havent worked out in awhile and couldnt really fit everything i did into my workout book in school. but heres what i did today.

standing bicep curls
set-1: 35s | 10 reps
seated bicep curls
set-1: 30s | 8 reps
set-2: 30s | 6 reps
standing bicep curls
set-1: 30s | 5 reps
set-2: 25s | 10 reps
preacher ez-bar curls
set-1: 45lb | 10 reps
set-2: 45lb | 8 reps
standing ez-bar curls
set-1: 55lb | 10 reps
set-2: 55lb | 8 reps
french press
set-1: 35s | 10 reps
set-2: 40s | 10 reps
set-3: 40s | 10 reps
set-4: 40s | 10 reps
set-5: 45s | 4 reps
cable tricep extensions ( straight bar )
set-1: 55lbs | 8 reps
cable tricep extensions ( v-bar )
set-1: 80lb | 10 reps
set-2: 80lb | 10 reps
set-3: 80lb | 10 reps
Dumbbell hammer curls
set-1: 40s | 8 reps
set-2: 40s | 6 reps
close grip bench press ( machine )
set-1: 70lbs | 15 reps
Barbell curls
set-1: 60lb | 8 reps
behind the back dumbbell wrist curls
set-1: 40s | 20 reps
set-2: 45s | 10 reps
foream roll (where you have a weight tied to a pole then you row up)
sets: did 2 sets from arms parallel to floor all the way up (palms facing the floor)
Then 1 set palms facing air.

[awds]

3/25/04 Legs\delts

Squats
set-1: warmup 115lb | 10 reps
set-2: 135lb | 10 reps
set-3: 145lb | 10 reps
set-4: 155lb | 10 reps

upright rows ( ez-bar )
set-1: 45lb | 10 reps
set-2-3-4: 55lb | 10 reps

leg press
set-1: 180lbs | 10 reps
set-2: 180lbs | 15reps
set-3: 180lbs | 10 reps

side lateral raises
set-1-2: 20s | 10 reps

[awds]

3\29\04
Chest
Warm up with weight less dips 2 sets of 10
Dumbbell Press
set-1: 50s | 10 reps
set-2: 45s | 10 reps
set-3: 45s | 8 reps
set-4: 40s | 10 reps
set-5: 35s | 10 reps
wow my chest was pumped and tris were killed after this.
Pec Deck
set-1: 60lb | 10 reps
set-2: 80lb | 8 reps
set-3: 60lb | 8 reps
incline Dumbbell press
set-1: 35s | 10 reps
Finished off with some dips
set-1: 10 reps
set-2: 9 reps

personal note: need to work on tris, tris failing before chest.

[awds]

3\31\04 Shoulders

Warmup with 10 reps of 55lb barbell military press seated
Seated Behind the neck press
set-1: 75lb | 10 reps
set-2: 85lb | 10 reps
set-3: 95lb | 9 reps
Finished off with 1 set 85lb military press , 6 reps

Upright rows ez-bar
3 sets of 10 x 65lb

side laterals
set-1: 20s | 10 reps
set-2: 15s | 10 reps
set-3: 10s | 10 reps

Front raises alternating
2 sets of 12 x 15s

Shrug bar shrugs supersetted with dumbbell shrugs
shrug bar 100lbs
55s
supersetted for 6 sets 10 reps each.

[Tuf]

What are your current goals, awds? [img]/forum/images/graemlins/smile.gif[/img]