Training Journal 2.0

[AlonWaterpolo]

Started bodybuilding two weeks ago with the "From Zero to Hero" program. It's really simple and i think it's pretty damn good. I also play Waterpolo 3 to 4 days a week, it's 2:30 hours each training session so i've got my cardio there. No need to go on cutting later!
Im skipping calves, someday i'll train them...

Workout A(Upper) :
1 Bench Press
2 Bent Over BB Row
3 Seated DB Press
4 BB Curl
5 Lying Triceps Extension


Workout B(Lower) :
1 Back Squat
2 Legg Press
3 SLDL
4 Leg Curl
5 Calf Raise
6 Crunches
7 Hanging leg raise

The Weights are in KG, for pounds x 2.2

[AlonWaterpolo]

A 10/12/12
1: 52.5x8 52.5 x9 52.5x9
2: 40x8 40x11 40x9
3: 12.5x10 12.5x10 12.5x10
4: 25x9 20x12 22.5x7
5: 10x10 10x10 10x10

B 12/12/12
1: 60x9 60x9 70x7
2: 70x10 80x10 100x9
3: 60x8 60x9 60x8
4: 40x9 40x8 40x9
5:
6: 20 20 20
7: 20 20 20

A 15/12/12
1: 50x10 52.5x10 55x9
2: 40x8 40x9 40x9
3: 12.5x9 12.5x9 12.5x9
4: 25x9 22.5x10 22.5x10
5: 10x10 10x9 10x8

B 16/12/12
1: 65x8 65x9 65x8
2: 80x10 90x9 90x9
3: 60x10 60x9 60x10
4: 40x10 45x9 45x9
5:
6: 20 20 20
7: 20 20 20

[AlonWaterpolo]

A 17/12/12
1: 52.5x10 52.5x8 52.5x8
2: 40x10 40x10 40x8
3: 12.5x10 12.5x10 12.5x10
4: 22.5x10 22.5x10 22.5x9
5: 10x10 10x9 10x8

B 19/12/12
1: 65x9 65x9 65x9
2: 90x9 90x9 100x10
3: 60x10 60x10 60x10
4: 45x9 45x9 45x9
5:
6: 20 20 20
7: 20 20 20

A 21/12/12
1: 52.5x10 52.5x10 52.5x10
2: 40x10 40x10 40x10
3: 12.5x10 12.5x10 12.5x10
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x9 10x8

B 22/12/12
1: 65x10 65x9 65x8
2: 90x10 100x10 110x9
3: 60x10 60x10 60x10
4: 45x10 45x10 45x10
5:
6: 20 20 20
7: 20 20 20

[AlonWaterpolo]

A 24/12/12
1: 52.5x10 52.5x10 52.5x10
2: 40x10 40x10 40x10
3: 12.5x10 12.5x10 12.5x10
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 10x9

B 26/12/12
1: 65x10 65x10 65x10
2: 100x10 120x10 120x10
3: 60x10 60x10 60x10
4: 45x10 45x10 50x10
5:
6: 20 20 20
7: 20 20 20

A 28/12/12
1: 52.5x10 52.5x10 52.5x10
2: 40x10 40x10 40x10
3: 12.5x10 12.5x10 12.5x10
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x9 10x8

B 30/12/12
1: 65x10 65x10 65x10
2: 120x10 140x10 140x10
3: 60x10 60x10 60x10
4: 50x10 50x10 50x10
5:
6: 20 20 20
7: 20 20 20

[AlonWaterpolo]

A 31/12/12
1: 52.5x10 52.5x10 52.5x10
2: 40x10 40x10 40x10
3: 12.5x10 12.5x10 12.5x10
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 10x9

B 03/01/13
1: 65x10 65x10 65x10
2: 140x10 150x10 150x10
3: 60x10 60x10 60x10
4: 50x10 50x10 50x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

A 04/01/13
1: 52.5x10 52.5x10 52.5x10
2: 40x10 40x10 40x10
3: 12.5x10 12.5x10 12.5x10
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 10x9

B 05/01/13
1: 65x10 65x10 65x10
2: 150x10 150x10 160x10
3: 60x10 60x10 60x10
4: 55x10 55x10 55x10
5:
6: 20 5x20 10x20
7: 20 20 20

[AlonWaterpolo]

A 07/01/13
1: 55x10 55x10 55x10
2: 40x10 40x10 40x10
3: 12.5x10 12.5x10 12.5x10
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 10x9

B 09/01/13
1: 70x10 70x10 70x10
2: 160x10 160x10 160x10
3: 60x10 60x10 60x10
4: 55x10 55x10 55x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

A 11/01/13
1: 55x10 55x10 55x10
2: 40x10 40x10 40x8
3: 12.5x10 12.5x10 12.5x10
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 10x10

B 12/01/13
1: 70x10 70x10 70x10
2: 160x10 160x10 160x10
3: 60x10 60x10 60x10
4: 55x10 55x10 55x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

[AlonWaterpolo]

A 14/01/13
1: 55x10 55x10 55x10
2: 40x10 40x10 40x18
3: 12.5x10 12.5x10 12.5x10
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 10x10

B 18/01/13
1: 70x10 70x10 70x10
2: 160x10 160x10 160x10
3: 60x10 60x10 60x10
4: 55x10 55x10 55x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

A 19/01/13
1: 55x10 55x10 55x10
2: 37.5x10 37.5x9 35x10
3: 12.5x10 12.5x10 12.5x10
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 10x9

B 20/01/13
1: 70x10 70x10 70x10
2: 160x10 160x10 160x10
3: 60x10 60x10 60x10
4: 55x10 55x10 55x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

[AlonWaterpolo]

A 21/01/13
1: 60x10 60x10 60x10
2: 35x10 37.5x10 37.5x10
3: 12.5x10 12.5x10 12.5x10
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 10x9

B 24/01/13
1: 70x10 70x10 70x10
2: 160x10 160x10 160x10
3: 60x10 60x10 60x10
4: 55x10 55x10 55x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

A 25/01/13
1: 55x10 55x10 55x10
2: 40x10 40x10 40x10
3: 12.5x10 12.5x10 15x8
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 10x10

B 26/01/13
1: 70x10 70x10 70x10
2: 160x10 160x10 160x10
3: 50x10 60x10 60x10
4: 55x10 55x10 55x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

[AlonWaterpolo]

A 29/01/13
1: 55x10 55x10 55x10
2: 40x10 40x10 40x10
3: 12.5x10 12.5x10 15x9
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 10x10

B 01/02/13
1: 70x10 70x10 70x10
2: 160x10 160x10 170x10
3: 60x10 60x10 60x10
4: 55x10 55x10 60x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

A 02/02/13
1: 55x10 55x10 55x10
2: 40x10 40x10 40x10
3: 12.5x10 12.5x10 15x9
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 10x10

B 03/02/13
1: 70x10 70x10 75x10
2: 170x10 170x10 170x10
3: 60x10 60x10 60x10
4: 60x10 60x10 60x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

[AlonWaterpolo]

A 04/02/13
1: 55x10 55x10 57.5x10
2: 40x10 40x10 40x10
3: 12.5x10 12.5x10 15x10
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 10x10

B 06/02/13
1: 70x10 75x10 75x10
2: 170x10 170x10 170x10
3: 60x10 60x10 60x10
4: 60x10 60x10 60x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

A 08/02/13
1: 57.5x10 57.5x10 57.5x10
2: 40x10 40x10 40x10
3: 12.5x10 15x10 15x10
4: 22.5x10 22.5x10 22.5x10
5: 10x10 10x10 12.5x10

B 10/02/13
1: 75x10 75x10 75x10
2: 170x10 170x10 170x10
3: 60x10 60x10 60x10
4: 60x10 60x10 60x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

[AlonWaterpolo]

A 11/02/13
1: 57.5x10 57.5x10 57.5x10
2: 40x10 40x10 40x10
3: 15x10 15x10 15x19
4: 22.5x10 22.5x10 25x9
5: 10x10 10x10 12.5x6

B 13/02/13
1: 75x10 75x10 75x10
2: 170x10 170x10 180x10
3: 60x10 65x10 65x10
4: 60x10 60x10 60x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

A 15/02/13
1: 57.5x10 57.5x10 57.5x10
2: 40x10 40x10 40x10
3: 12.5x10 15x10 15x10
4: 25x10 25x10 25x8
5: 10x10 10x10 10x10

B 16/02/13
1: 75x10 75x10 75x10
2: 180x10 180x10 180x10
3: 65x10 65x10 65x10
4: 60x10 60x10 60x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

[AlonWaterpolo]

A 18/02/13
1: 57.5x10 57.5x10 57.5x10
2: 40x10 40x10 42.5x10
3: 15x10 15x10 15x19
4: 20x10 25x10 25x10
5: 10x10 10x10 10x10

B 20/02/13
1: 75x10 75x10 75x10
2: 180x10 180x10 180x10
3: 65x10 65x10 65x10
4: 60x10 60x10 60x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

A 22/02/13
1: 57.5x10 57.5x10 57.5x10
2: 40x10 40x10 42.5x10
3: 12.5x10 15x10 15x9
4: 25x10 25x10 25x9
5: 10x10 10x10 10x10

B 23/02/13
1: 75x10 75x10 75x10
2: 190x10 190x10 190x10
3: 65x10 65x10 65x10
4: 60x10 60x10 65x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

[AlonWaterpolo]

This week i injured my shoulder in waterpolo but i still could do all the exercises. I warmed up even more and did a good long stretch after the upper body workouts. On the last days of the week the pain dissappeared but i got sick

A 25/02/13
1: 57.5x10 57.5x10 57.5x10
2: 42.5x10 42.5x10 42.5x10
3: 15x10 15x10 15x10
4: 20x10 25x10 25x9
5: 10x10 10x10 10x10

B 28/02/13
1: 75x10 75x10 75x10
2: 190x10 190x10 190x10
3: 60x10 60x10 60x10
4: 60x10 60x10 60x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

A 01/03/13
1: 57.5x10 57.5x10 57.5x10
2: 42.x10 42.5x10 42.5x10
3: 12.5x10 15x10 15x10
4: 25x10 25x10 25x7
5: 10x10 10x10 10x10

B 03/03/13
1: 75x10 75x10 75x10
2: 190x10 190x10 190x10
3: 65x10 65x10 65x10
4: 60x10 60x10 60x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

[AlonWaterpolo]

A 04/03/13
1: 60x10 60x10 60x10
2: 42.5x10 42.5x10 45x10
3: 15x10 15x10 15x10
4: 20x10 25x10 25x9
5: 10x10 10x10 10x10

B 06/03/13
1: 75x10 75x10 80x10
2: 200x10 200x10 200x10
3: 65x10 65x10 65x10
4: 60x10 60x10 60x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

A 09/03/13
1: 60x10 60x10 60x10
2: 42.x10 45x10 45x10
3: 15x10 15x10 15x10
4: 25x10 25x10 25x10
5: 10x10 10x10 10x10

B 10/03/13
1: 80x10 80x10 80x10
2: 200x10 200x9 200x8
3: 60x10 60x10 60x10
4: 60x10 60x10 60x10
5:
6: 5x20 5x20 5x20
7: 20 20 20

[AlonWaterpolo]

WORKOUT A (Shoulders)

OHP 6-8
Front DB raise 8-10
Lateral DB raise 8-10
Rear DB flies 10-12
Weighted Crunches 15-20
Leg raise 15-20


WORKOUT B (Back+Biceps)

Pull-ups 6-8
Bent over rows 8-10
Close grip pulldowns 8-10
Seated cable row 10-12
Alt DB curl 12-15
Hammer curl 12-15


WORKOUT C (Legs)

Squats 6-8
Leg press 8-10
Leg extensions 12-15
SLDL 12-15
Leg Curl 12-15


WORKOUT D (Chest+Triceps)

Incline BP 6-8
Flat Db flies 8-10
Decline BP 10-12
Dips 10-12
Rope pushdowns 12-15