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


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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

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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

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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, & 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

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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 & 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

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  • 2 weeks later...

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

Edited by xjonfastx
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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

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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

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