Dan’s Workout Journal

ok workout

DB shoulder press:
50x6x1
60x6x1
68x6x1
60x5x1
50x8x1

bent over rows - barbell:
135x10x1
225x5x1
225x6x2

lateral raises:
22x16x1
27x10x1
30x8x1

lat pulldowns:
140x10x3

reverse pec dec:
90x15x3

Duration: 40 minutes

this was more of a workout just to burn some excess energy more than anything. i wasnt really going for weight on front squats, just trying to get a little volume/higher reps in.

CGBP:
185x8x3
185x5x1

bent over rows - barbell:
185x8x4

front squats:
135x10x4

Duration: 50 minutes

treadmill - 20 min:
xx1x1

eleptical -15 min:
xx1x1

ab work 15 min:
xx1x1

Duration: 50 minutes

what i did in class today…

stairMaster - machine 25 min:
xx1x1

incline bench press:
135x10x1
185x6x1
205x4x1
225x2+2x1

incline flys - dumbbells:
25x10x1
40x8x1

Duration: 40 minutes

blah workout. didnt have much energy or focus tonight. tried reverse grip bench press on the smith machine, and i didnt feel it in my tris as much as people said i would, but i felt it alot in my chest… hmmm…

tried to do some leg work too, but i just wasnt feeling it. ill probably hit those thursday with a vengence

reverse grip bench press - smith:
135x10x1
185x10x1
225x6x1
245x6x1
225x4x1

front squats:
135x5x1
185x5x1

incline triceps Extension - barbell:
70x12x1
70x12x1
70x15x1 (PR)
70x12x1 (PR)

v-bar cable pushdown:
100x15x1
120x12x1
100x15x1

standing hamstring curls:
40x12x1 (PR)
60x6x2 (PR)

ab crunch machine:
90x10x1
130x10x2

Duration: 60 minutes

switching things up. due to my schedule im just gonna start hitting what i can when i can, that way i dont have to go a week or two without hitting something.

lat pulldowns:
100x10x1
140x12x1
180x6x1
120x6x1

bent over rows - barbell:
135x10x1
185x10x1
205x6x1
185x8x1

shrugs - dumbbells:
80x15x1
80x12x1
80x15x1

HS high row:
180x10x3

standing calf raise - machine:
100x30x3

cybex ab crunch:
110x10x1
130x6x2

preacher curl:
70x8x1
70x6x1
70x5x1

single arm cable curl:
20x20x1
30x15x1
35x12x1
35x12x1

Duration: 60 minutes

what i did in class today

stairMaster - machine 20 min:
xxxx1

DB shoulder press:
40x10x1
55x6x1
70x5+1x1 (PR)
50x10x1

lateral raise - dumbbells:
25x8x1

Duration: 35 minutes

had to lift for PE today. first two excercises besides stairmaster were the last part of my muscular endurance test.

stairMaster - machine 25 min:
xxxx1

leg extension:
130x30x1

lying leg curl - machine:
70x22x1

seated DB press:
60x10x1 (PR)
60x6x1

lateral raises:
15x15x3

seated cable row - machine:
100x10x1
140x12x1
180x8x1 (PR)
200x6x1 (PR)

Duration: 60 minutes

not the greatest session partially because i didnt get to the gym till 3 AM. strength was lower than normal, probably because ive been getting used to my new job/schedule and my cals have been way too low for the past 4 or 5 days. i think the most important thing for me to do right now is just to keep my caloric intake up.

sled calf raises:
90x15x1
180x13x1
270x8x2
180x12x1

front squats:
135x5x1
185x5x1
210x3x2
210x2x1

standing hamstring curls:
40x12x1
50x8x1
40x10x1

seated hamstring curls:
120x10x2

leg extensions:
225x15x2

machine ab crunch:
110x15x3

finished with a set of hyperextensions

Duration: 50 minutes

good workout. im switching more focus to my arms to try and bulk them up some…

CGBP(last two sets had about 15 seconds of rest in between each set):
135x10x1
185x8x1
185x6x1
185x4x1
135x10x1
135x6x1

bent over rows - barbell(last 3 sets are a triple dropset):
135x10x1
185x10x1
205x8x1
215x6x1
185x6x1
135x6x1

incline flys - dumbbells:
40x10x1
50x6x1 (PR)
50x4x1

HS high row:
180x10x1
230x10x1 (PR)
230x6x1

preacher curl:
70x8x2
70x5x1

lateral raises:
22x15x1

lateral raises:
22x12x2

incline triceps Extension - barbell:
70x11x1
70x10x2

Duration: 60 minutes