CM's Workout Journal

STLHusker31 · 03-30-2009, 04:15 PM

This is the beginning of my personal journey. I'm taking the majority of the exercises from Nick Edge's workout journal and shortening the number of sets.

Legend: Sets x Reps x Weight
Monday 3/30/09

Biceps:
Seated Machine Curls-3 sets; 2x12x100; 1x10x105
Standing EZ Bar Curls-3 sets; 2x12x60; 1x10x70
DB Curls-3 sets; 2x14x25; 1x12x25 (lost strength toward the last set)
Rope Hammer Curls-3 sets; 2x12x#6; 1x10x#7 (this is a universal gym with no weight defined only numbers)

Triceps:
Triceps Cable Pushdown-3 sets; 2x12x#14; 1x10x#14 (lost strength towards the last set)
Skull Crushers-3 sets; 2x12x70; 1x10x80
Bent Over Cable Extensions 1-arm-3 sets; 2x12x#2; 1x10x#3
Cable Pushdowns 1-arm-3 sets; 2x12x#3; 1x10x#4

Forearms:
Seated Wrist Curls-3 sets; 3x20x40
Behind the Back Wrist Curls-3 sets; 3x20x60

Abs:
Oblique Twist Machine-3 sets; 3x20x50 (10 each side)
Leg Lifts-3 sets; 3x20
Cable Crunches-3 sets; 3x20x#11
Machine Curls- 3 sets; 2x30x70; 1x20x80

Cardio:
20mins on .5 incline and 7mph

Felt great today. Put Static-X's new album on my IPOD for some extra ampage and started taking Superpump 250 which kicked in nicely. I was in and out within 1hr 30mins so not too bad.

STLHusker31 · 03-31-2009, 05:20 PM

Tuesday 3/31/09

Shoulders:
Iso-Lateral Shoulder Press-3 sets; 2x12x120; 1x10x130
Lateral Cable Side Raises-3 sets; 2x12x12.5; 1x10x15
DB Shoulder Press-3 sets; 2x12x45; 1x10x50
Front DB Lateral Raises-3 sets; 3x15x20
Upright Rows-3 sets; 2x12x70; 1x10x80

Traps:
45lb Plate Shrugs-3 sets; 3x30x45
Behind the Back Bb Shrugs-3 sets; 2x12x195; 1x10x205
Shrug Machine-3 sets; 3x20x185

Abs:
Decline Bench Crunch-3 sets; 3x20 (10 twist, 10 regular)
Oblique Twist Machine-3 sets; 3x15x55 (15 per side)
Leg Lifts-3 sets; 3x20
Cable Crunches-3 sets; 3x40x#10

Today was another good day. Had plenty of energy despite being groggy in the early afternoon. Tomorrow will be back and abs.

STLHusker31 · 04-01-2009, 06:49 PM

Wednesday 4/01/09

Back:
Seated Rows-3 sets; 2x12x#10; 1x10x#11
Wide Grip Pull-Ups-3 sets to failure; 4 pullups
Compound Rows (Machine)-3 sets; 2x12x115; 1x10x125
Single Arm Db Rows-3 sets; 2x12x60; 1x10x65
Wide Grip Lat Pulldowns-3 sets; 2x12x#8; 1x10x#9
Lat Pulldowns (Machine)-3 sets; 2x12x180; 1x10x185
Close Grip Lat Pulldowns-3 sets; 2x12x#7; 1x10x#8

Abs:
Oblique Twists-3 sets; 3x30x55 (15 per side)
Leg Lifts-3 sets; 3x20
Cable Crunches-3 sets; 3x40x#10
Crunch Machine-3 sets; 2x20x70; 1x15x80

Cardio:
20mins on tread mill at 7mph.

Felt great once again. The new diet is supplying me with plenty of energy to get through the workout strong. This workout only took me a little over an hour including the cardio. Tomorrow will be Chest and Abs once again. This will be the 4th straight day training abs. They are a little sore but feel strong so 5 days a week is still not overtraining them as of now. I will continue to train them 5 days a week until I notice any fatique or results of overtraining.

STLHusker31 · 04-06-2009, 04:11 PM

Thursday 4/02/09

Chest:
Bench Press-3 sets; 2x12x185; 1x10x190
Db Chest Press-3 sets; 2x12x55; 1x10x60
Cable Crossover-3 sets; 2x12x17.5; 1x10x20
Seated Decline Cable Flye-3 sets; 2x12x40; 1x10x50
Incline Db Press- 3 sets; 2x12x45; 1x10x50
Incline Bench-3 sets; 2x12x95; 1x10x105

Abs:
Decline Bench Crunch-3 sets; 3x20 (10 twist, 10 regular)
Oblique Twist Machine-3 sets; 3x15x55 (15 per side)
Leg Lifts-3 sets; 3x20
Cable Crunches-3 sets; 3x40x#10

Felt good today. Tomorrow will be an off day, I will be out of town so I'm pushing legs back a week

Monday will be back with Bi's, Tri's and Abs.

STLHusker31 · 04-06-2009, 04:15 PM

Monday 4/06/09

Biceps:
Seated Machine Curls-3 sets; 2x12x100; 1x10x105
Standing EZ Bar Curls-3 sets; 2x12x60; 1x10x70
DB Curls-3 sets; 2x14x25; 1x12x25 (lost strength toward the last set)
Rope Hammer Curls-3 sets; 2x12x#6; 1x10x#7

Triceps:
Triceps Cable Pushdown-3 sets; 2x12x#14; 1x10x#1
Skull Crushers-3 sets; 2x12x70; 1x10x80
Bent Over Cable Extensions 1-arm-3 sets; 2x12x#2; 1x10x#3
Cable Pulldowns 1-arm-3 sets; 2x12x#3; 1x10x#4

Forearms:
Seated Wrist Curls-3 sets; 3x20x50
Behind the Back Wrist Curls-3 sets; 3x20x60

Abs:
Oblique Twist Machine-3 sets; 3x30x55 (15 each side)
Leg Lifts-3 sets; 3x20
Cable Crunches-3 sets; 3x40x#10
Machine Curls- 3 sets; 2x30x70; 1x20x80

Cardio:
10mins on treadmill at 7.5mph. 10mins on stairmaster.

Felt good to get back in the gym after a long weekend. My diet is back on track and I'm feeling stronger and leaner. Tomorrow will be Shoulders, Traps and Abs.

STLHusker31 · 04-10-2009, 02:22 PM

Tuesday 4/07/09

Shoulders:
Iso-Lateral Shoulder Press-3 sets; 2x12x120; 1x10x130
Lateral Cable Side Raises-3 sets; 2x12x12.5; 1x10x15
DB Shoulder Press-3 sets; 2x12x45; 1x10x50
Front DB Lateral Raises-3 sets; 3x15x20
Upright Rows-3 sets; 2x12x70; 1x10x80

Traps:
45lb Plate Shrugs-3 sets; 3x30x45
Behind the Back Bb Shrugs-3 sets; 2x12x195; 1x10x205
Shrug Machine-3 sets; 3x20x185

Abs:
Decline Bench Crunch-3 sets; 3x20 (10 twist, 10 regular)
Oblique Twist Machine-3 sets; 3x15x55 (15 per side)
Leg Lifts-3 sets; 3x20
Cable Crunches-3 sets; 3x40x#10

I had alot of fatique this week and have upped my carb intake to combat this but I think I'm going to mix it up from here on out. I think the 5 days a week in the gym is killing me and I need to have a rest day in the middle of the week so starting Thursday I will be training Mon., Tues., Thurs., Fri.. Wednesdays and the weekends will be off days. I will be combining Triceps with Chest and Biceps with Back. Ab training will be Mon., Tues., and Fri. This way the abs will have more time to recover.

STLHusker31 · 04-10-2009, 02:26 PM

Thursday 04/09/09

Chest:
Bench Press-3 sets; 2x12x185; 1x10x190
Db Chest Press-3 sets; 2x12x55; 1x10x60
Cable Crossover-3 sets; 2x12x17.5; 1x10x20
Seated Decline Cable Flye-3 sets; 2x12x40; 1x10x50
Incline Db Press- 3 sets; 2x12x45; 1x10x50
Incline Bench-3 sets; 2x12x95; 1x10x105

Triceps:
Triceps Cable Pushdown-3 sets; 2x12x#14; 1x10x#1
Skull Crushers-3 sets; 2x12x70; 1x10x80
Bent Over Cable Extensions 1-arm-3 sets; 2x12x#2; 1x10x#3
Cable Pulldowns 1-arm-3 sets; 2x12x#3; 1x10x#4

Cardio:
10mins on treadmill at 7.5mph
10mins on stairmaster at level 8

This is the first workout for the new routine. I did not train triceps for this workout because I trained them on Monday but for visual purposes I included it in this workout. Forearms will be done with Biceps on Tuesdays. Tomorrow will be Legs and Abs.

STLHusker31 · 04-10-2009, 05:25 PM

Friday 04/10/09

Legs:
Hack Squat (Warmup)-15 reps no plates
Squat-8 sets; 1x15x135; 1x12x185; 1x10x205; 1x8x215; then start at the bottom and work back up the ladder to end at 1x15x135
Lunges-2 sets; 2x20x25
Leg Extensions-3 sets; 1x12x110; 1x10x115; 1x8x120
Seated Calf Raises-4 sets; 2x20x70; 2x15x80; Alternate toes out and toes in.

Abs:
Oblique Twist Machine-4 sets; 4x20x55 (15 each side)
Leg Lifts-4 sets; 3x20
Cable Crunches-3 sets; 3x40x50
Machine Curls- 4 sets; 2x30x70; 2x20x80

Cardio:
20mins on the elliptical on level 14, crossramp 6.

Been a while since I've done legs and the squat pyramid almost killed me! I got through it and I feel great. Monday will be shoulders/traps/abs.

STLHusker31 · 04-15-2009, 06:25 PM

Starting a new 12-week program today. The last few workouts have left me fatigued and possibly starting to overtrain. I will be turning it down a notch and following Kris Gethin's 12-week transformation program(with some added exercises here and there). M, W, F training and cardio, Tu, Thu, Sa and Su rest. This week will be an exception to get caught up so I will be going W, Thur, Fri then back to the above mentioned days.

Week 1 Wednesday 4/15/09

Legend-Weight x Reps x Sets

Back:
Lat Pulldown-Warmup Set-12-15 reps
Lat Pulldown-3 sets-12-15 reps; #8x15x3
Reverse Grip Pulldown-3 sets-12-15 reps; #8x15x3
Bent Over Barbell Row-3 sets-12-15 reps; 90lbsx12x3

Biceps:
Barbell Curls-Warmup Set-15-20 reps
Barbell Curls-3 sets-15-20 reps; 60lbsx15x3
Alternate Dumbell Curls-3 sets-15-20 reps; 30lbsx15x3
Alternate Hammer Curls-3 sets-15-20 reps; 20lbsx15x3

Forearms:
Seated Wrist Curls-3 sets; 50x20x3
Behind the Back Wrist Curls-3 sets; 60x20x3

Calves:
Standing Calf Press-Warmup Set-Failure
Standing Calf Press-3 sets-Failure; 150lbs

Abs:
Oblique Twist Machine-4 sets; 4x20x55 (15 each side)
Leg Lifts-4 sets; 3x20
Cable Crunches-3 sets; 3x40x50
Machine Curls- 4 sets; 2x30x70; 2x20x80

Cardio:
Treadmill at 7mph for 12mins; Elliptical for 8mins at 14 resistance and crossramp at 6.