xjonfastx Posted June 2, 2011 Share Posted June 2, 2011 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 - Legs1.Squats - 80x12, 85x12, 90x122a. Leg Press - 110x12x32b. Standing Calf Raises - 75x12x33. Leg Extensions - 75x12x34. Leg Curls - 40x12, 45x12, 50x125. Planks - 30 sec x 6 Wednesday, 05-04-2011 - Chest, Tris, Bis, & Forearms1a. Smith Machine Flat Bench Press - 75x12x2, 55x121b. Dips - 3, 1, 11c. 45 Degree Twisting Crunch - 30 sec x 32a. Cable Crossover - 40x12x32b. Skull Crushers - 35x12x2, 35x153a. Widegrip Barbell Curl - 40x15x33b. Barbell Wrist Curl - 30x15x33c. 45 Degree Twisting Crunch - 30 sec x 34a. Zottman Curl - 15x15x34b. Reverse Wrist Curls - 10x15x3 Thursday, 05-05-2011 - Shoulders & Back1a.One Arm Dumbbell Shoulder Press - 20x12x31b. Bent Over Barbell Row - 55x12x32a. Leaning Lateral Raise - 15x12x32b. Seated Cable Row - 60x12x33a. Rear Delt Row - 40x12, 50x12x24. Deadlift - 85x12x3 Saturday, 05-07-2011 - Chest, Tris, Bis, & Forearms1a. Smith Machine Incline Bench Press - 50x12x31b. One Arm Dumbell Tricep Extension - 12.5x15x32a. Dumbbell Bench Press - 30x12x32b. Rope Pushdown - 30x15x33a. EZ Curl Bar Close Grip Curl - 35x12, 40x12x23b. Dumbbell Wrist Curl - 30x15x34a. Dumbbell Shrugs - 40x12, 45x12x34b. Upright Row - 35x12, 40x12x3 Tuesday, 05-10-2011 - Legs1. Squats - 85x12x32a. Leg Press - 110x12x32b. Standing Calf Raise - 75x15x33. Leg Extensions - 75x12x34. Leg Curls - 50x12x35. Planks - 30 sec x 6 Wednesday, 05-11-2011 - Chest, Tris, Bis, & Forearms1a. Smith Machine Flat Bench Press - 55x12x31b. Dips - 3, 3, 12a. Dumbbell Fly - 20x12x32b. Skull Crushers - 35x15x33a. Widegrip Barbell Curl - 40x12x33b. Dumbbell Wrist Curl - 20x15x34a. Zottman Curl - 15x12, 17.5x12x24b. Barbell Reverse Wrist Curl - 25x15x3 Thursday, 05-12-2011 - Shoulders & Back1a. Lateral Dumbbell Raise - 10x12x2, 12.5x121b. Widegrip Lateral Pulldown - 75x12, 90x12x22a. Front Dumbbell Raise - 10x12, 12x12x22b. Underhand Cable Pulldowns - 75x12x33a. Reverse Flyes - 8x12x2, 10x123b. Widegrip Cable Row - 60x12, 75x12x24a. Upright Rows, 40x12, 45x12x24b. Reverse Shrugs - 70x12x34c. 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, & Forearms1a. Incline Smith Machine Press - 50x12x31b. One Arm Tricep Extension - 12.5x15x32a. Dumbbell Bench Press - 30x12x32b. Rope Push Down - 30x15x2, 40x153a. Close Grip EZ Bar Curl - 40x15x33b. Barbell Wrist Curl - 40x15x34a. Alternating Hammer Curl - 17.5x15x34b. Dumbbell Reverse Wrist Curl - 12.5x15x3 Sunday, 05-15-2011 - Shoulders & Back1a. One Arm Dumbbell Shoulder Press - 20x12x31b. Full Range Lat Pulldown - 35x12x32a. Leaning Lateral Raise - 12.5x12x32b. Close Grip Front Pulldown - 75x12, 90x12x23a. Front Plate Raise - 25x12x33b. - One Arm Dumbbell Row - 30x12x34a. Rear Delt Row - 50x12x34b. Shrugs - 45x12x35. Deadlifts - 85x12x3 Tuesday, 05-17-2011 - Legs1. Squats - 85x12, 90x12x22a. Leg Press - 110x12x2, 115x122b. Standing Calf Raises - 75x15x33. Leg Extensions - 75x12x24. Leg Curls - 50x12, 55x12x25. 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 - 50x12x32. Incline Dumbbell Press - 25x12, 27.5x12x23. Cable Crossover - 40x12x34. Dumbbell Bench Press - 30x12x3 Sunday, 05-22-2011 - Back1. Widegrip Lat Pulldown - 75x12, 90x12x22. Full Range of Motion Lat Pulldown - 35x12, 40x12x23. Bent Over Barbell Row - 55x12, 60x12x24. V-Bar Pulldown - 75x12, 90x12x25. Front Shrugs - 80x15x36. Reverse Shrugs - 70x15x37. Good Mornings - 45x12, 50x12x2 Tuesday, 05-24-2011 - Legs1. Squats - 85x12, 90x12x22. Leg Press - 115x12x2, 125x123. Standing Calf Raises - 75x15x34. Leg Extensions - 75x12, 85x12, 90x125. Leg Curls - 55x12x3 Wednesday, 05-25-2011 - Chest1. Smith Machine Flat Bench Press - 50x12x2, 55x122. Incline Dumbbell Press - 27.5x12x33. Cable Crossover - 40x12x34. Dumbbell Flat Bench Press - 30x12x3 Thursday, 05-26-2011 - Back1. Widegrip Lat Pulldown - 90x12x2, 105x122. Full Range of Motion Lat Pulldown - 40x12, 45x12, 50x123. Bent Over Barbell Row - 60x12, 65x12x24. V-Bar Pulldown - 75x12, 90x12x25. Front Shrugs - 80x15, 85x15, 90x156. Reverse Shrugs - 70x15, 75x15x27. Good Mornings - 50x12, 60x12, 65x12 Saturday, 05-28-2011 - Chest, Tris, Bis, & Forearms1. Smith Machine Incline Press - 50x12, 55x12x22. Dumbbell Flyes - 20x12, 22.5x12, 27.5x123a. Close Grip EZ Bar Curl - 40x12, 45x12, 55x123b. Barbell Wrist Curl - 40x15x34a. Alternating Hammer Curl - 20x12, 22.5x12, 22.5x154b. Reverse Wrist Curl - 12.5x15x35. Rope Pulldown - 40x15, 60x15x26. Dips - 4, 4, 4 Sunday, 05-29-2011 - Back & Shoulders1. Widegrip Seated Cable Rows - 60x12, 75x12, 95x122. One Arm Dumbbell Rows - 30x12, 32.5x12, 35x123. Close Grip Lat Pulldown - 105x12x34. Deadlift - 85x12x35. One Arm Shoulder Press - 20x12, 25x12x26. Reverse Dumbbell Fly - 8x12, 12.5x12, 15x12 Tuesday, 05-31-2011 - Legs1. Squats - 95x12x32a. Leg Press - 125x12x2, 130x122b. Standing Calf Raises - 75x15x33. Leg Extensions - 85x12, 90x12, 95x124. Leg Curls - 55x12x2, 60x12 Wednesday, 06-01-2011 - Chest1. Smith Machine Flat Bench Press - 70x12, 75x12x2*2. Dumbbell Bench Press - 30x12, 32.5x12, 35x123. Dumbbell Fly - 22.5x12x3*Rest pause sets Link to comment Share on other sites More sharing options...
xjonfastx Posted June 4, 2011 Author Share Posted June 4, 2011 Thursday, 06-02-2011 - Back1. Widegrip Lat Pulldown - 105x12x32. Reverse Grip Bent Over Row - 60x12, 65x12, 70x123. Bent Over Two Dumbbell Row - 35x12, 30x12x24. Good Mornings - 60x12, 70x12, 75x125. Upright Row - 45x12, 50x12, 60x12 Link to comment Share on other sites More sharing options...
xjonfastx Posted June 5, 2011 Author Share Posted June 5, 2011 Admittedly I probably put a little too much into this work out but that's alright. It felt great! Saturday, 06-04-2011 - Chest, Bi's, Forearms, & Tris1. Incline Dumbbell Press - 27.5x12, 32.5x12, 37.5x122. Flat Bench Dumbbell Press - 32.5x12, 37.5x12x23. Incline Dumbbell Fly - 25x12x34a. Close Grip EZ Bar Curl - 60x12x34b. Dumbbell Wrist Curl - 25x12x35a. Widegrip Barbell Curl - 40x12, 45x12x25b. Barbell Reverse Wrist Curl - 25x15x36. Reverse Tricep Pulldown - 50x15, 70x15, 80x157. Dips - 5, 5, 58. Decline Swiss Ball Pushups - 10, 8, 715 minutes of high intensity interval training on the bike9. Side Bridges - 30 sec (each side) x 3 Link to comment Share on other sites More sharing options...
xjonfastx Posted June 7, 2011 Author Share Posted June 7, 2011 Weighed in and took this picture first thing Sunday morning. Me at 174.5 lbs!http://i52.tinypic.com/206of0x.jpg Sunday, 06-05-2011 - Back & Shoulders1. Widegrip Seated Cable Rows - 90x12x32. One Arm Dumbbell Rows - 35x12x33. Close Grip Lat Pulldown - 105x12x34. Deadlifts - 95x12x35. One Arm Dumbbell Shoulder Press - 25x12x36. Reverse Delt Flies - 15x12x37. Smith Machine Front Shrugs - 85x15, 90x15x28. Smith Machine Reverse Shrugs - 75x15, 85x15x29. High Intensity Interval Training - 15 minutes on bike10. Hanging Leg Raise - 15, 15, 15 Link to comment Share on other sites More sharing options...
xjonfastx Posted June 8, 2011 Author Share Posted June 8, 2011 (edited) Tuesday, 06-07-2011 - Legs1. Squats - 95x12, 100x12x22a. Leg Press - 130x12, 140x12x22b. Standing Calf Raises - 75x12x33. Leg Extensions - 90x12x34. Leg Curls - 60x12x3 Edited June 16, 2011 by xjonfastx Link to comment Share on other sites More sharing options...
xjonfastx Posted June 16, 2011 Author Share Posted June 16, 2011 (edited) Wow! It's been like a week since I last had time to update. Let's get it to it! Wednesday, 06-08-2011 - Chest1. Smith machine Bench Press - 75x12, 80x12x2 (rest-pause sets)2. Dumbbell Bench Press - 35x12, 37.5x12, 40x123. Dumbbell Fly - 20x12x34. Swiss Ball Decline Push Ups - 9, 8, 5 Thursday, 06-09-2011 - Back1. Bent Over Barbell Row - 65x12x2, 70x122. Seated Cable Row - 60x12, 75x12, 105x123. Good Mornings - 75x12x34. Full Range Lat Pull Down - 50x12x2, 60x125. V-Bar Pulldown - 90x12, 105x12, 120x126. Upright Row - 55x12x3 Saturday, 06-11-2011 - Chest, Bi's, Forearms, & Tris1. Incline Dumbbell Press - 35x12, 37.5x12x22. Flat Bench Dumbbell Press - 37.5x12x33. Incline Dumbbell Fly - 22.5x12x34a. Close Grip EZ Bar Curl - 60x12x34b. Barbell Wrist Curl - 40x15x35a. Widegrip Barbell Curl - 45x12x35b. Reverse Dumbbell Wrist Curl - 12.5x15x36. Tricep Rope Pushdown - 60x15, 70x15, 80x15 Sunday, 06-12-2011 - Back & Shoulders1. Widegrip Lat Pulldown - 105x12x32. Widegrip Seated Cable Row - 105x12x33. One Arm Dumbbell Rows - 35x12x34. Deadlifts - 95x12x35. One Arm Dumbbell Shoulder Press - 25x12x36. Reverse Delt Flies - 15x12x37. Smith Front Shrugs - 90x15, 100x15, 105x158. Smith Reverse Shrugs - 90x15x3 Tuesday, 06-14-2011 - Legs1. Squats - 100x12, 115x12x22a. Leg Press - 140x12x2, 160x122b. Standing Calf Raises - 75x15x33. Leg Curls - 60x12, 65x12x24. Leg Extension - 90x12, 95x12, 100x12 Wednesday, 06-15-2011 - Chest1a. Smith Machine Chest Press - 80x12x2, 85x12 (rest-pause sets)1b. 45 Degree Twisting Crunch - 30 sec x 32. Dumbbell Bench Press - 37.5x12x33. Dumbbell Fly - 20x12, 22.5x12x34. Swiss Ball Decline Push Ups - 10, 9, 75. Cardio - 15 minutes of high intensity interval training Edited June 18, 2011 by xjonfastx Link to comment Share on other sites More sharing options...
xjonfastx Posted June 18, 2011 Author Share Posted June 18, 2011 Thursday, 06-16-2011 - Back 1. Bent Over Barbell Row - 70x12, 75x12, 80x122. Seated Cable Row - 105x12x33. Widegrip Lat Pulldown - 105x12x34. Good Mornings - 80x12x35. Underhand Cable Pulldown - 105x12, 120x12x26. Upright Row - 55x12, 60x12x27. Cardio - 15 minutes of high intensity interval training8. Planks - 60 sec x 3 Link to comment Share on other sites More sharing options...
xjonfastx Posted June 19, 2011 Author Share Posted June 19, 2011 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 - 35x12x32. Flat Bench Dumbbell Press - 37.5x12x33. Incline Dumbbell Fly - 22.5x12x34a. Zottman Curl - 25x12x34b. Dumbbell Wrist Curl - 25x15x35a. Alternating Hammer Curls - 20x12x35b. Barbell Reverse Wrist Curl - 25x12x36. Tricep Rope Pushdown - 80x15x37. Reverse Tricep Pulldown - 60x15x38. Cardio - 15 minutes HIIT9. Reverse Crunches - 35x3 Link to comment Share on other sites More sharing options...
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