I accidentally messed up the rotation on these journals. I left off Sunday's hamstring training session on the last journal. From here on out, the journals will be from Sunday to Saturday, starting with this one. I have also made an addition. At the end of every journal, there will be a summary of the exercises, weight, and reps that I did for every workout. This way, if you want to get right to exactly what I did, you can just scroll down. Like I said, on with hamstring training!!
Unfortunately, my grandmother is still in the hospital. I'm able to talk to her over the phone. Since final exams are this week, I cannot fly up to see her, but they tell me that she is getting better, so that is reassuring. On a brighter note, my delts are finally sore!! Those triple drop sets really did the trick, they are killer! As always, my calves are sore as hell from Friday's workout.
We started with the usual warm-up and then began the workout with lying leg curl with feet together. We didn't go very hard on this exercise because straight leg deadlifts were up next, and we wanted to preserve energy. My first set was with only 60 lbs. for a set of 15 reps. Next, I moved up to 100 lbs. for another 15 reps. The final set was for 15 more reps using 120 lbs. So far, the weight was light and my hamstrings felt up to par.
Straight leg deadlifts were next on the work agenda. We loaded on 135 lbs. and I did my first set for 15 light reps. Just to make sure that I was good and warmed up, I did one more warm-up with 135 lbs. for only a set of 10 reps. We loaded another pair of 45 lb. plates to make it 225 lbs. I did this weight 10 times, no problem. For my work set, we slapped on yet another pair of 45's, peaking out at 315 lbs. This was indeed a grueling set of 15 reps. My hamstrings and lower back were both numb after I finished the last set.
To finish off this workout, we ended up back where we started, lying leg curl. This time, we went with feet apart. Unfortunately, I could not feel a thing, but I was still able to pull, a little bit anyways. The first set was with 100 lbs. for 15 easy reps. Next, I jumped to 140 lbs. where I got that 10 times. For the final set of the workout, I increased again to 160 lbs. for a set of 12 reps. I could feel my hamstrings with my hand, but I sure as hell couldn't flex them!
Monday, 4/29/02 - Arms
Sadly, I lost my grandmother today. After a week of up's and down's in the hospital, she was finally relieved from suffering. I found out later in the day from my dad who was up in Virginia with her. It was really tough not being able to go up there. It's going to be an even tougher week with finals coming up, but you can't go backwards.
Following the warm-up, we began with backwards preacher curls, using the vertical part of the pad instead of the sloped part. This time, we used a curl bar instead of a dumbbell. My first set was with 70 lbs. for 12 reps. I did that for one more set before going up to 90 lbs. for a set of 10 reps. Doing preacher curls this way is so much more difficult, it's unbelievable. For my final work set, I went up to 110 lbs. for a set of 7 tough reps. Staying here, we switched over to doing one-arm dumbbell preacher curl. I grabbed a 45 and did my first set for 9 reps. I definitely felt like this was adequate weight, so I stayed here for a final set of 8 reps.
The next exercise was incline alternating dumbbell curls. I love this exercise after blowing out my biceps on the preacher curl. I started out with a pair of 40's and did that weight 8 times, each arm. The weight felt right, and I did not want to sacrifice form on this exercise, so I went with the 40's again for a set of 7 reps each arm. Already, my biceps felt like they were going to pop! To end the biceps section, we went back over to the preacher curl, but this time we used the sloped portion for some one-arm hammer curls. This was a little different than normal, but a welcomed change. I went with a 40 lb. dumbbell for a set of 8 reps. Staying at this weight, I did another set of 8 reps. That's it for biceps, what a pump, time for triceps!!
As always, we began with dips, two sets of 15 reps using only body weight. From there, we went to the cables and did supinated pushdowns. I started out with 150 lbs. for a set of 15 reps. Next, I jumped to 200 lbs. and did my work set for 12 reps. Following pushdowns, we went over to the flat bench for close-grip bench press, one of my all time favorites. I started out with 185 lbs. for a set of 10 light reps. This weight was really light, so I went up to 245 lbs. and ended up doing 8 reps. Finally, our last exercise was nose breakers. Still feeling pretty strong, I warmed up with 90 lbs. for a set of 15 easy reps. To end this workout, I went up to 140 lbs. and got that only 7 times. What a workout, my arms felt great!!
Tuesday, 4/30/02 - OFF DAY
I found out today that the viewing for my grandmother is later in the week and the funeral is this weekend. It's going to be very difficult, but being strong for my grandfather is my top priority. I've been running around today, trying to get my final exam schedule rearranged so that I can be there for my family, and so I won't miss anything at school. When I wasn't doing that, I was in the library studying like crazy and nursing my sore arms!
Wednesday, 5/1/02 - Quads
Well, this was a very rough workout, even without the lack of sleep and fact that I have to go to my Grandmother's funeral this weekend. It's getting closer to contest time, and I was definitely reminded of that after the workout. Phano sat out this training session because of a bum knee.
Following the warm-up, we started out on leg extension for an additional warm-up. The first set was with 50 lbs. for a set of 20 easy reps. Next, I jumped to 100 lbs. for a set of 15 reps. Following that set, I increased 50 more lbs. to 150 for another set of 15 reps. That was that for leg extension, up next, squats. Squats today were very tough, just read on. I started at 135 lbs. for a set of 20 reps. Next, I went with 185 lbs. for a set of 10 reps. Moving right along, I went with 225 lbs. for a set of 10 reps. For the next set, I loaded 275 lbs. for a set of 10 more reps. Again, I increased the weight, this time to 315 lbs. for a set of 8 reps. So far, my legs were drained. I wasn't resting long between sets which made this workout even worse, in a good way. The next set was with 365 lbs., and I bottomed out on the 7th rep. I went up again to 385 lbs. and bottomed out during this set on the 5th rep. My legs were shot, but I still had to do a drop set with 315 lbs. I did that drop set for only a set of 5, bottoming out on the 6th rep.
Man, my I had to lie down on the ground after that little episode, I was dying!! From there, I journeyed on over to the leg extension and did my first set using 100 lbs. for a set of 15 reps. I could barely get the weight up on the 15th rep, but that's what I wanted. I went up to 130 lbs. for the next set, and banged out 15 more reps. For my final set on this exercise, I used 160 lbs. for a set of 12 ugly reps. Next on the list were hack squats. I was really pessimistic about this exercise, given the fact that I couldn't breathe, see, or walk. I started out using 315 lbs., as a warm-up, for a set of 12 reps. I couldn't feel my quads after the warm-up set! Next, we loaded on another pair of 45's to make it 405 for a set of 6 reps, bottoming out on the 7th rep. From there, I went back down to 315, where I bottomed out on the 9th rep. Finally, to finish off legs, I did some walking lunges. These were not very pretty, but I made it through. I did two sets of 60 steps, and afterwards, I laid on the ground trying to talk myself into getting up and going to the bathroom for a post-workout shake. After 45 minutes of that, I finally got up and walked 50 feet to the bathroom!
Thursday, 5/2/02 - Chest and Abs
Wow, my quads starting hurting last night at about 9 o'clock. They haven't reached their maximum soreness, but I assure you, they will. I couldn't wait to do this workout so that I could get my mind off of finals and my legs. I had an easy final today, so I was feeling pretty good for a change.
We started out with the warm-up and then ab work. We did sit-ups on the decline bench for starters. Here I did two sets of 20 reps using no weight. Then I grabbed a 25 lb. plate and did another set of 20 reps. Finally, I put that weight up, grabbed a 45 lb. plate, and did 20 more reps at that weight. Following this exercise, we got a flat bench and did bench crunches. Here, we only did two sets of 30 reps, just enough to get a good burn, in my opinion.
Now for chest. We started off with incline barbell bench press, using 135 lbs. for a warm-up set of 15 reps. Next, I went with 185 lbs. for an easy set of 10 reps. 225 lbs. was the next weight, and I did that for a set of 4 reps. For my work set, I did 275 lbs. for a set of 6 heavy reps. I could tell that yesterday's workout put a beating on me because I was already starting to fatigue. Next, we did some flat bench barbell presses for a nice change. I started out with 245 lbs. and did a set of 11 reps. For the work set, I went with 275 lbs. for another set of 6 reps. From here, we went over to the decline bench for some decline barbell bench presses. I started at 245 lbs. again for a set of 8 reps. That weight was really difficult, so I stayed at that weight and did one more set of 8 reps.
This workout was still not complete, so we went with incline dumbbell flyes. We started with 75 lb. dumbbells and did a set of 10 reps for a good warm-up. These dumbbells were nice and heavy, so I didn't go up from that weight. The second work set was for 8 more reps at a slightly lower incline. We ended this session with come cables, first set with 70 lbs. for 15 reps. My chest was about destroyed, just enough for one more set of 9 reps with 90 lbs.
Friday, 5/03/02 - Back
I was right, the soreness in my quads caught up with me. They haven't been this sore since last year, pre-contest. What a pain!! Now, my chest is killing me too, but at least I don't need my chest to walk. On top of all that, I am so tired because I had to drive back to Athens at 6 o'clock this morning to take an early final. All right, on to back training.
We started out with pull-ups, as always for a good stretch and warm-up. I did two sets of 12 reps. My back felt pretty good, and I felt pretty strong so far. For the work set, I went used a 25 lb. plate for extra resistance and did that 10 times. Next on the list were bent-over rows. I started off this exercise with 135 lbs. for a set of 15 solid reps. If you do this exercise correctly, 135 lbs. can feel like a work set! The next stop was 185 lbs. for a set of 12 easy reps. I did a set with 225 lbs. using a supinated grip for a set of 10 reps. For the final set, I did 225 lbs. again with a pronated grip for a set of 12 reps. At this point, I could tell that I needed some sleep because I was tired as hell.
Curl-grip pulldowns were the next exercise. I started out heavy at 140 lbs. for a set of 12 reps. I went up to 160 lbs. for the next set and only got 8 reps. My back had a great pump already! We left the cable pulldown and went over to do some T-Bar rows. I started out at 135 lbs. for a set of 12 reps. That was pretty easy, so I went with 180 lbs. for a set of 10 reps. Still not content with the weight, I went up one more time to 225 lbs. for a set of 7 tough reps.
For a small change, we did machine pullovers. These are great late in the workout. I loaded 150 lbs. for my first set of 15 reps. The work set was done using the stack, 200 lbs., for a set of 9 reps. I could barely hold onto the handles at the end. Finishing up back, we ended with regular front pulldowns. Feeling pretty weak at this point, I did 120 lbs. for two sets of 10 reps. That was that for back.
Saturday, 5/03/02 - OFF DAY
Today was pretty tough because it was the funeral for my Grandmother. On top of that I was really tired because I didn't get to sleep until midnight from the viewing and got up at 3 am to study for my Monday final. Unfortunately, I didn't get back to sleep before it was time to go.
- Summary: (weight x reps)
- Sunday: Hamstrings
- Lying Leg Curl (feet together): 60 x 15, 100 x 15, 120 x 15
- Straight Leg Deadlifts: 135 x 15, 135 x 10, 225 x 10, 315 x 15
- Lying Leg Curl (feet apart): 100 x 15, 140 x 10, 160 x 12
- Monday: Arms
- Barbell Preacher Curl: 70 x 12, 70 x 12, 90 x 10, 110 x 7
- Dumbbell Preacher Curl: 45 x 9, 45 x 8
- Incline Dumbbell Curl: 40 x 8, 40 x 7
- One-arm Hammer Preacher Curl: 40 x 8, 40 x 8
- Dips: 15, 15
- Supinated Pushdowns: 150 x 15, 200 x 12
- Close-grip Bench press: 185 x 10, 245 x 8
- Nosebreakers: 90 x 15, 140 x 7
- Tuesday: Off
- Wednesday: Quads
- Leg Extension: 50 x 20, 100 x 15, 150 x 15
- Squats: 135 x 20, 185 x 10, 225 x 10, 275 x 10, 315 x 8, 365 x 6, 385 x 5, 315 x 5
- Leg Extension: 100 x 15, 130 x 15, 160 x 12
- Hack Squats: 315 x 12, 405 x 6, 315 x 8
- Lunges: 60, 60 steps
- Thursday: Chest and Abs
- Situps: 20, 20, 25 x 20, 45 x 20
- Bench Crunches: 30, 30
- Incline Barbell Bench Press: 135 x 15, 185 x 10, 225 x 4, 275 x 6
- Flat Barbell Bench Press: 245 x 11, 275 x 6
- Decline Barbell Bench Press: 245 x 8, 245 x 8
- Incline Dumbbell Flys: 75 x 10, 75 x 8
- Cables: 70 x 15, 90 x 9
- Friday: Back
- Pullups: 12, 12, 25 x 10
- Bent-over Rows: 135 x 15, 185 x 12, 225 x 10, 225 x 12
- Curl-grip Pulldowns: 140 x 12, 160 x 8
- T-Bar Rows: 90 x 12, 135 x 10, 160 x 7
- Machine Pullovers: 150 x 15, 200 x 9
- Front Pulldowns: 120 x 10, 120 x 10
- Saturday: Off