To' Up From the Flo' Up - Jon's Training Journal

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xjonfastx
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To' Up From the Flo' Up - Jon's Training Journal

#1 Postby xjonfastx » Thu Jun 02, 2011 1:22 am

Due to weak point training my chest right now I decided to make this journal to perhaps get some help assessing my situation. Here is a backlog of days pertaining to my current routine. It dates back about a month. If you think I am not giving myself long enough to determine that my chest is a weak point I would appreciate the feedback. Or if you have any tips as to what I could do differently to improve training my chest please share that as well. Thanks for reading!

Rest periods between sets is 60 seconds, Rest periods between exercises is 2 minutes.

Tuesday, 05-03-2011 - Legs
1.Squats - 80x12, 85x12, 90x12
2a. Leg Press - 110x12x3
2b. Standing Calf Raises - 75x12x3
3. Leg Extensions - 75x12x3
4. Leg Curls - 40x12, 45x12, 50x12
5. Planks - 30 sec x 6

Wednesday, 05-04-2011 - Chest, Tris, Bis, & Forearms
1a. Smith Machine Flat Bench Press - 75x12x2, 55x12
1b. Dips - 3, 1, 1
1c. 45 Degree Twisting Crunch - 30 sec x 3
2a. Cable Crossover - 40x12x3
2b. Skull Crushers - 35x12x2, 35x15
3a. Widegrip Barbell Curl - 40x15x3
3b. Barbell Wrist Curl - 30x15x3
3c. 45 Degree Twisting Crunch - 30 sec x 3
4a. Zottman Curl - 15x15x3
4b. Reverse Wrist Curls - 10x15x3

Thursday, 05-05-2011 - Shoulders & Back
1a.One Arm Dumbbell Shoulder Press - 20x12x3
1b. Bent Over Barbell Row - 55x12x3
2a. Leaning Lateral Raise - 15x12x3
2b. Seated Cable Row - 60x12x3
3a. Rear Delt Row - 40x12, 50x12x2
4. Deadlift - 85x12x3

Saturday, 05-07-2011 - Chest, Tris, Bis, & Forearms
1a. Smith Machine Incline Bench Press - 50x12x3
1b. One Arm Dumbell Tricep Extension - 12.5x15x3
2a. Dumbbell Bench Press - 30x12x3
2b. Rope Pushdown - 30x15x3
3a. EZ Curl Bar Close Grip Curl - 35x12, 40x12x2
3b. Dumbbell Wrist Curl - 30x15x3
4a. Dumbbell Shrugs - 40x12, 45x12x3
4b. Upright Row - 35x12, 40x12x3

Tuesday, 05-10-2011 - Legs
1. Squats - 85x12x3
2a. Leg Press - 110x12x3
2b. Standing Calf Raise - 75x15x3
3. Leg Extensions - 75x12x3
4. Leg Curls - 50x12x3
5. Planks - 30 sec x 6


Wednesday, 05-11-2011 - Chest, Tris, Bis, & Forearms
1a. Smith Machine Flat Bench Press - 55x12x3
1b. Dips - 3, 3, 1
2a. Dumbbell Fly - 20x12x3
2b. Skull Crushers - 35x15x3
3a. Widegrip Barbell Curl - 40x12x3
3b. Dumbbell Wrist Curl - 20x15x3
4a. Zottman Curl - 15x12, 17.5x12x2
4b. Barbell Reverse Wrist Curl - 25x15x3

Thursday, 05-12-2011 - Shoulders & Back
1a. Lateral Dumbbell Raise - 10x12x2, 12.5x12
1b. Widegrip Lateral Pulldown - 75x12, 90x12x2
2a. Front Dumbbell Raise - 10x12, 12x12x2
2b. Underhand Cable Pulldowns - 75x12x3
3a. Reverse Flyes - 8x12x2, 10x12
3b. Widegrip Cable Row - 60x12, 75x12x2
4a. Upright Rows, 40x12, 45x12x2
4b. Reverse Shrugs - 70x12x3
4c. Good Mornings - 35x12, 40x12, 45x12*
*First time I have EVER done Good Mornings so I went a little light. Made a note to start at 45lbs next time.

Saturday, 05-14-2011 - Chest, Tris, Bis, & Forearms
1a. Incline Smith Machine Press - 50x12x3
1b. One Arm Tricep Extension - 12.5x15x3
2a. Dumbbell Bench Press - 30x12x3
2b. Rope Push Down - 30x15x2, 40x15
3a. Close Grip EZ Bar Curl - 40x15x3
3b. Barbell Wrist Curl - 40x15x3
4a. Alternating Hammer Curl - 17.5x15x3
4b. Dumbbell Reverse Wrist Curl - 12.5x15x3

Sunday, 05-15-2011 - Shoulders & Back
1a. One Arm Dumbbell Shoulder Press - 20x12x3
1b. Full Range Lat Pulldown - 35x12x3
2a. Leaning Lateral Raise - 12.5x12x3
2b. Close Grip Front Pulldown - 75x12, 90x12x2
3a. Front Plate Raise - 25x12x3
3b. - One Arm Dumbbell Row - 30x12x3
4a. Rear Delt Row - 50x12x3
4b. Shrugs - 45x12x3
5. Deadlifts - 85x12x3

Tuesday, 05-17-2011 - Legs
1. Squats - 85x12, 90x12x2
2a. Leg Press - 110x12x2, 115x12
2b. Standing Calf Raises - 75x15x3
3. Leg Extensions - 75x12x2
4. Leg Curls - 50x12, 55x12x2
5. Planks - 60 sec x 3

Saturday, 05-21-2011 - Chest (After a couple of weeks of no progress with my chest I decided I should try focusing on Chest rather than do Chest and arms on the same day)
1. Smith Machine Bench Press - 50x12x3
2. Incline Dumbbell Press - 25x12, 27.5x12x2
3. Cable Crossover - 40x12x3
4. Dumbbell Bench Press - 30x12x3

Sunday, 05-22-2011 - Back
1. Widegrip Lat Pulldown - 75x12, 90x12x2
2. Full Range of Motion Lat Pulldown - 35x12, 40x12x2
3. Bent Over Barbell Row - 55x12, 60x12x2
4. V-Bar Pulldown - 75x12, 90x12x2
5. Front Shrugs - 80x15x3
6. Reverse Shrugs - 70x15x3
7. Good Mornings - 45x12, 50x12x2

Tuesday, 05-24-2011 - Legs
1. Squats - 85x12, 90x12x2
2. Leg Press - 115x12x2, 125x12
3. Standing Calf Raises - 75x15x3
4. Leg Extensions - 75x12, 85x12, 90x12
5. Leg Curls - 55x12x3

Wednesday, 05-25-2011 - Chest
1. Smith Machine Flat Bench Press - 50x12x2, 55x12
2. Incline Dumbbell Press - 27.5x12x3
3. Cable Crossover - 40x12x3
4. Dumbbell Flat Bench Press - 30x12x3

Thursday, 05-26-2011 - Back
1. Widegrip Lat Pulldown - 90x12x2, 105x12
2. Full Range of Motion Lat Pulldown - 40x12, 45x12, 50x12
3. Bent Over Barbell Row - 60x12, 65x12x2
4. V-Bar Pulldown - 75x12, 90x12x2
5. Front Shrugs - 80x15, 85x15, 90x15
6. Reverse Shrugs - 70x15, 75x15x2
7. Good Mornings - 50x12, 60x12, 65x12

Saturday, 05-28-2011 - Chest, Tris, Bis, & Forearms
1. Smith Machine Incline Press - 50x12, 55x12x2
2. Dumbbell Flyes - 20x12, 22.5x12, 27.5x12
3a. Close Grip EZ Bar Curl - 40x12, 45x12, 55x12
3b. Barbell Wrist Curl - 40x15x3
4a. Alternating Hammer Curl - 20x12, 22.5x12, 22.5x15
4b. Reverse Wrist Curl - 12.5x15x3
5. Rope Pulldown - 40x15, 60x15x2
6. Dips - 4, 4, 4

Sunday, 05-29-2011 - Back & Shoulders
1. Widegrip Seated Cable Rows - 60x12, 75x12, 95x12
2. One Arm Dumbbell Rows - 30x12, 32.5x12, 35x12
3. Close Grip Lat Pulldown - 105x12x3
4. Deadlift - 85x12x3
5. One Arm Shoulder Press - 20x12, 25x12x2
6. Reverse Dumbbell Fly - 8x12, 12.5x12, 15x12

Tuesday, 05-31-2011 - Legs
1. Squats - 95x12x3
2a. Leg Press - 125x12x2, 130x12
2b. Standing Calf Raises - 75x15x3
3. Leg Extensions - 85x12, 90x12, 95x12
4. Leg Curls - 55x12x2, 60x12

Wednesday, 06-01-2011 - Chest
1. Smith Machine Flat Bench Press - 70x12, 75x12x2*
2. Dumbbell Bench Press - 30x12, 32.5x12, 35x12
3. Dumbbell Fly - 22.5x12x3
*Rest pause sets
"maybe you'd look at me, you'd talk to me, we could marry, live in this tree. but it's unlikely. you don't like me, and i don't like me, and it's unlikely."

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xjonfastx
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Re: To' Up From the Flo' Up - Jon's Training Journal

#2 Postby xjonfastx » Sat Jun 04, 2011 12:23 pm

Thursday, 06-02-2011 - Back
1. Widegrip Lat Pulldown - 105x12x3
2. Reverse Grip Bent Over Row - 60x12, 65x12, 70x12
3. Bent Over Two Dumbbell Row - 35x12, 30x12x2
4. Good Mornings - 60x12, 70x12, 75x12
5. Upright Row - 45x12, 50x12, 60x12
"maybe you'd look at me, you'd talk to me, we could marry, live in this tree. but it's unlikely. you don't like me, and i don't like me, and it's unlikely."

User avatar
xjonfastx
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Re: To' Up From the Flo' Up - Jon's Training Journal

#3 Postby xjonfastx » Sun Jun 05, 2011 12:44 am

Admittedly I probably put a little too much into this work out but that's alright. It felt great! :boxer:

Saturday, 06-04-2011 - Chest, Bi's, Forearms, & Tris
1. Incline Dumbbell Press - 27.5x12, 32.5x12, 37.5x12
2. Flat Bench Dumbbell Press - 32.5x12, 37.5x12x2
3. Incline Dumbbell Fly - 25x12x3
4a. Close Grip EZ Bar Curl - 60x12x3
4b. Dumbbell Wrist Curl - 25x12x3
5a. Widegrip Barbell Curl - 40x12, 45x12x2
5b. Barbell Reverse Wrist Curl - 25x15x3
6. Reverse Tricep Pulldown - 50x15, 70x15, 80x15
7. Dips - 5, 5, 5
8. Decline Swiss Ball Pushups - 10, 8, 7
15 minutes of high intensity interval training on the bike
9. Side Bridges - 30 sec (each side) x 3
"maybe you'd look at me, you'd talk to me, we could marry, live in this tree. but it's unlikely. you don't like me, and i don't like me, and it's unlikely."

User avatar
xjonfastx
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Age: 31
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Re: To' Up From the Flo' Up - Jon's Training Journal

#4 Postby xjonfastx » Mon Jun 06, 2011 9:05 pm

Weighed in and took this picture first thing Sunday morning. Me at 174.5 lbs!
Image

Sunday, 06-05-2011 - Back & Shoulders
1. Widegrip Seated Cable Rows - 90x12x3
2. One Arm Dumbbell Rows - 35x12x3
3. Close Grip Lat Pulldown - 105x12x3
4. Deadlifts - 95x12x3
5. One Arm Dumbbell Shoulder Press - 25x12x3
6. Reverse Delt Flies - 15x12x3
7. Smith Machine Front Shrugs - 85x15, 90x15x2
8. Smith Machine Reverse Shrugs - 75x15, 85x15x2
9. High Intensity Interval Training - 15 minutes on bike
10. Hanging Leg Raise - 15, 15, 15
"maybe you'd look at me, you'd talk to me, we could marry, live in this tree. but it's unlikely. you don't like me, and i don't like me, and it's unlikely."

User avatar
xjonfastx
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Posts: 76
Age: 31
Joined: Thu Feb 01, 2007 12:54 am
Location: Tempe, Arizona

Re: To' Up From the Flo' Up - Jon's Training Journal

#5 Postby xjonfastx » Tue Jun 07, 2011 11:12 pm

Tuesday, 06-07-2011 - Legs
1. Squats - 95x12, 100x12x2
2a. Leg Press - 130x12, 140x12x2
2b. Standing Calf Raises - 75x12x3
3. Leg Extensions - 90x12x3
4. Leg Curls - 60x12x3
Last edited by xjonfastx on Thu Jun 16, 2011 10:05 am, edited 1 time in total.
"maybe you'd look at me, you'd talk to me, we could marry, live in this tree. but it's unlikely. you don't like me, and i don't like me, and it's unlikely."

User avatar
xjonfastx
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Posts: 76
Age: 31
Joined: Thu Feb 01, 2007 12:54 am
Location: Tempe, Arizona

Re: To' Up From the Flo' Up - Jon's Training Journal

#6 Postby xjonfastx » Thu Jun 16, 2011 10:04 am

Wow! It's been like a week since I last had time to update. Let's get it to it!

Wednesday, 06-08-2011 - Chest
1. Smith machine Bench Press - 75x12, 80x12x2 (rest-pause sets)
2. Dumbbell Bench Press - 35x12, 37.5x12, 40x12
3. Dumbbell Fly - 20x12x3
4. Swiss Ball Decline Push Ups - 9, 8, 5

Thursday, 06-09-2011 - Back
1. Bent Over Barbell Row - 65x12x2, 70x12
2. Seated Cable Row - 60x12, 75x12, 105x12
3. Good Mornings - 75x12x3
4. Full Range Lat Pull Down - 50x12x2, 60x12
5. V-Bar Pulldown - 90x12, 105x12, 120x12
6. Upright Row - 55x12x3

Saturday, 06-11-2011 - Chest, Bi's, Forearms, & Tris
1. Incline Dumbbell Press - 35x12, 37.5x12x2
2. Flat Bench Dumbbell Press - 37.5x12x3
3. Incline Dumbbell Fly - 22.5x12x3
4a. Close Grip EZ Bar Curl - 60x12x3
4b. Barbell Wrist Curl - 40x15x3
5a. Widegrip Barbell Curl - 45x12x3
5b. Reverse Dumbbell Wrist Curl - 12.5x15x3
6. Tricep Rope Pushdown - 60x15, 70x15, 80x15

Sunday, 06-12-2011 - Back & Shoulders
1. Widegrip Lat Pulldown - 105x12x3
2. Widegrip Seated Cable Row - 105x12x3
3. One Arm Dumbbell Rows - 35x12x3
4. Deadlifts - 95x12x3
5. One Arm Dumbbell Shoulder Press - 25x12x3
6. Reverse Delt Flies - 15x12x3
7. Smith Front Shrugs - 90x15, 100x15, 105x15
8. Smith Reverse Shrugs - 90x15x3

Tuesday, 06-14-2011 - Legs
1. Squats - 100x12, 115x12x2
2a. Leg Press - 140x12x2, 160x12
2b. Standing Calf Raises - 75x15x3
3. Leg Curls - 60x12, 65x12x2
4. Leg Extension - 90x12, 95x12, 100x12

Wednesday, 06-15-2011 - Chest
1a. Smith Machine Chest Press - 80x12x2, 85x12 (rest-pause sets)
1b. 45 Degree Twisting Crunch - 30 sec x 3
2. Dumbbell Bench Press - 37.5x12x3
3. Dumbbell Fly - 20x12, 22.5x12x3
4. Swiss Ball Decline Push Ups - 10, 9, 7
5. Cardio - 15 minutes of high intensity interval training
Last edited by xjonfastx on Sat Jun 18, 2011 3:41 pm, edited 1 time in total.
"maybe you'd look at me, you'd talk to me, we could marry, live in this tree. but it's unlikely. you don't like me, and i don't like me, and it's unlikely."

User avatar
xjonfastx
Rabbit
Posts: 76
Age: 31
Joined: Thu Feb 01, 2007 12:54 am
Location: Tempe, Arizona

Re: To' Up From the Flo' Up - Jon's Training Journal

#7 Postby xjonfastx » Sat Jun 18, 2011 3:40 pm

Thursday, 06-16-2011 - Back

1. Bent Over Barbell Row - 70x12, 75x12, 80x12
2. Seated Cable Row - 105x12x3
3. Widegrip Lat Pulldown - 105x12x3
4. Good Mornings - 80x12x3
5. Underhand Cable Pulldown - 105x12, 120x12x2
6. Upright Row - 55x12, 60x12x2
7. Cardio - 15 minutes of high intensity interval training
8. Planks - 60 sec x 3
"maybe you'd look at me, you'd talk to me, we could marry, live in this tree. but it's unlikely. you don't like me, and i don't like me, and it's unlikely."

User avatar
xjonfastx
Rabbit
Posts: 76
Age: 31
Joined: Thu Feb 01, 2007 12:54 am
Location: Tempe, Arizona

Re: To' Up From the Flo' Up - Jon's Training Journal

#8 Postby xjonfastx » Sun Jun 19, 2011 12:20 pm

In light of my uneven lats I decided to either drop a few pounds or stay at the same weight in most of my exercises to put more emphasis on form.

Saturday, 06-18-2011 - Chest, Bi's, Forearms, & Tris

1. Incline Dumbbell Press - 35x12x3
2. Flat Bench Dumbbell Press - 37.5x12x3
3. Incline Dumbbell Fly - 22.5x12x3
4a. Zottman Curl - 25x12x3
4b. Dumbbell Wrist Curl - 25x15x3
5a. Alternating Hammer Curls - 20x12x3
5b. Barbell Reverse Wrist Curl - 25x12x3
6. Tricep Rope Pushdown - 80x15x3
7. Reverse Tricep Pulldown - 60x15x3
8. Cardio - 15 minutes HIIT
9. Reverse Crunches - 35x3
"maybe you'd look at me, you'd talk to me, we could marry, live in this tree. but it's unlikely. you don't like me, and i don't like me, and it's unlikely."


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