Training Journal #4!

Compare this to my previous entries and you will see how far I have come!
    Mon
  • Bench Press 2 warm-ups 135 for 12, 155 for 10 then 210 for 10, 225 for 8, 245 for 6, 2 sets of 250 for 4reps then a burn set with 185 for 10 reps
  • Incline Dumbbell Presses 85 pound dumbbells for 8, then 80s for 2 sets, then 75s for 1-2 sets of 8-10
  • Incline Flyes 2-3 sets of 10-12 using 45 pound dumbbells with a triple drop set on the last set.
  • Dips to failure for 2 sets

    Tue
  • Lat Pulldowns for 2 light sets as a warm-up
  • Wide Grip Chins Reverse Pyramid starting out with heaviest weight first when you are strongest, but notice that I am already warm from the pulldowns
    7 reps with a 45 pound plate attached,6-7 with a 35 pound plate attached for 2 sets, 7-9 with a 25 pound plate attached and then bodyweight only to failure for 2 sets
  • Deadlifts 15 reps with 135, 8 reps with 225, 5 reps with 275, 4-5 reps with 285, 3 reps with 300 for 2 sets
  • Bent Over Barbell Rows 10-12 reps with 165, 8 reps with 185, 5-8 reps with 205 then drop to 155 to failure
  • 1-Arm Dumbbell Rows 2-3 sets of 12-15 with a 85 pound dumbbell squeezing each contraction

    Wed
  • Squats 15 with 135, 10 with 225, 12-15 with 345, 10 with 365, 8 with 405, 2 sets of 5-7 with 425, 40 reps with 225 to really burn the legs to a crisp
  • Leg Presses 3 sets of 15-25 using anywhere from 810 pounds to 1020 pounds
  • Leg Extensions 2 drop sets starting with 210 pounds and going until I am using 130 pounds
  • Leg Curls 5 sets of 8-15 reps using 90-135 pounds

    Thu
  • Light Lateral Raises to warm up
  • Seated Dumbbell Presses 12 with 50s, 8-10 with 70s, 6-8 with 75s, 4 with 80s, then I work down to 65s for 8-12 going slower and really squeezin'
  • Lateral Raises 1 cheat set of 6 reps with the 40s and then 3-4 strict sets with 35s getting 8 reps each set, then dropping to 30s for 8-10
  • Bent Laterals 30s for 15, 35s for 12, 40s for 10-12, 45s for 8 swibbing a little then drop to a pair of 25s for 12
  • Upright Rows 3 sets of 10-12 using 95-110 pounds

    Fri
  • Barbell Curls 12 reps 65 pounds, 10/ with 95 pounds, 8-10 with 105, 6 with 115, 120 pounds for 4-5 (cheat reps though) then lighten to 85 pounds to failure
  • Incline Dumbbell Curls 3 sets of 8 with 45 pound dumbbells
  • Overhead Triceps Extensions 12 reps with 75 pounds, 8-10 with 90 pounds and then 2 sets of 7-8 reps with 105 pounds
  • Pressdowns 3 sets of 12-15 using 120-135 pounds

COMPARE THIS TO MY PREVIOUS ENTIRES AND YOU WILL SEE HOW FAR I HAVE COME! GOOD LUCK E-MAIL ALL QUESTIONS TO PRSOAR@AOL.COM