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January Training Journal |
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Day 1- Chest, Shoulder, Tricep, Traps: |
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DB Press
Hammer Strength Incline Press
Cable Crossover
Lateral Raises
DB Press
Cable Front Raises
Overhead Extension
Pushdowns
Dips
DB Shrugs |
2 x 12, 3 x 10
3 x 10
3 x 10
2 x 12, 3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
5 x 10
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Day 2 - Legs: |
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Squat
Extensions
Leg Curl
Standing Leg Curl
Stiff Leg Deadlift
Standing Calf Raises
Seated Calf Raises
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2 x 12, 3 x 10
3 x 10
2 x 12, 3 x 10
3 x 10
5 x 10
2 x 12, 4 x 10
4 x 10
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Day 3 - Back, Bicep, Rear Delt: |
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Pulldowns
Cable Row
T Bar Row
Reverse Grip Pulldowns
EZ Bar Curl
DB Curl
Machine Curls
Rear Delt Machine |
2 x 12, 3 x 10
3 x 10
3 x 10
3 x 10
1 x 12, 3 x 10
3 x 10
3 x 10
5 x 10 |
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Day 4 - Rest |
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Day 5 - Chest, Shoulders, Triceps, Traps: |
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Incline DB Press
Machine Press
Peck Deck Machine
Machine Lateral Raises
Hammer Strength Shoulder Press
Fron DB Extensions
Rope Pushdowns
Reverse Grip Pushdowns
Overhead DB Extensions
Barbell Shrugs |
2 x 12, 3 x 10
3 x 10
3 x 10
2 x 12, 3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
3 x 10
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Day 6 - Legs: |
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Reverse Hack Squat
Leg Extensions
Standing Leg Curl
Seated Leg Curl
Lying Leg Curl
Standing Calf Raises
Sled Calf Raises
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2 x 12, 3 x 10
3 x 10
2 x 12, 3 x 10
3 x 10
3 x 10
4 x 10
4 x 10
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Day 7 - Back, Bicep, Rear Delt: |
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V Bar Pulldowns
Hammer Strength Rows
Machine Rows (wide grip)
Hammer Strength Rows
Hammer Curls
Machine Curls
Cable Curls
Rear Delt Machine
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2 x 12, 3 x 10
3 x 10
3 x 10
3 x 10
1 x 12, 3 x 10
3 x 10
3 x 10
3 x 10 |
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January Supplementation Journal: |
5:30 am
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- 2 scoops IntraPro Protein
- 50 grms maltodextrin
- 1 serving Halodrol |
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9:00 am
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- 2 scoops IntraPro Protein
- 50 grms maltodextrin
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12:00 pm |
- Lunch |
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3:30 pm |
- Snack or IntraPro w/some carbs |
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5:00pm |
- 1 serving PlasmaJet |
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6:00 pm |
- 1serving SuperPump 250 |
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6:30 pm
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- Workout
- 1 serving SizeOn
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7:30 pm
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- 1 scoop IntraPro Protein
- 60 grms simple carb
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8:30 pm |
- Dinner |
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10:30 am
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- 2 scoops IntraPro Protein
- 1 serving Novedex XT
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Notes: |
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- Abs are done twice a week
- Cardio starts at 30 minutes first thing in the morning everyday, up to 45 minutes
twice a day.
- Notice every workout different.
- Workouts never last more than an hour 45 minutes including cardio
- The rep range is in the 8-12 range. As I pyramid up in weight, the reps go down. |
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