I’ve been seriously training for about 3 years now. I’ve done various different programs and types of training. Just wanted to get one here and start logging all my workouts so I can go back and see the improvement and also have peers help or suggest things for myself. Some other background info on me is listed below.
Name: Brandon
Age: 22
Weight: ~155lbs
Height: 5’1"
Body Comp: ~8-9%
Experience: Mr. Wabash Valley Overall Winner 2011; Mr. Wabash Valley Runner Up 2010; Mr. Wabash Valley Runner Up 2009
Occupation: Health and Fitness Student at Purdue University, Senior. Plan to take my CSCS exam in the summer of 2012.
6/13/2011 Chest, Triceps, Calves
This is the beginning of my deload week.
Dynamic shoulder and chest warm-up
A) Bench Press
5x135
5x155
5x175
B) Incline Bench Press
6x205
12x145
C) DB Bench Press
6x95’s
12x75’s
D) Incline DB Fly
12x35’s
12x35’s
E) Weighted Dips
6x95
12x50
F) Close Grip Bench Press
6x165
12x115
G) Overhead Cable Rope Extensions
12x75
12x75
H) Standing Calf Raise supersetted with Seated Calf Raise
12x105 → 12x80
12x105 → 12x80
Later in the evening I foam rolled both legs, glutes and back, followed by a static stretching session for the legs, glutes, chest, and triceps.
NOTES:
My left shoulder started bothering me yesterday so I did some rotator cuff exercises followed by stretching also. Going to take some NSAIDS and ice tonight before bed and judge how it feels tomorrow through out the day. Had no problem with any of my lifts today though. More so a nagging pain that occurs occassionally.
Overall good deload and already anxious to get back into the groove of lifting heavy.
6/14/2011
I currently intern at a fitness center as part of my course schedule for school. I have been assigned to teach a cross train class. I participate with them. This is what we did today.
21-18-15-12-9 Rep scheme of the following
5 minunte warm up on the treadmill
Box Jumps (at 26")
Burpees
High Pulls (35lb KB)
Thrusters (35lb KB)
KB Swings (35lb KB)
completed static stretches of the quads, glutes, hams, calves, and shoulders using a rope to increase the stretch
6/15/2011 Leg Deload with light core work
5 minute warm up on spin bike
A) Squat
10x45
8x95
5x135
5x185
5x225
B) Single Leg, Leg Press
8x90
8x90
C) Elevated Split Lunge for Depth, focusing on hip flexor stretch
5x25lb DB’s
5x25lb DB’s
D) Walking Lunge with High Knee
3 sets X 50ft
E) TRX Leg Curl
2 sets X 10 bodyweight
F) TRX Fallout
2 sets X 10 bodyweight
G) Shovel Deadlift
3x45lb
3x45lb
H) TRX Jacknife
2 sets X 15 bodyweight
Foam Rolled and Static Stretch of quads, glutes, hams, calves, low back
Weight: 156.0lbs
6/16/2011 Shoulder, Traps, Conditioning
Dynamic Shoulder warm-up
A) Standing Shoulder Press
10x45
8x65
5x95
5x115
B) Standing One Arm DB Shoulder Press
8x45
8x45
8x45
C) Lateral Raise
12x10’s
12x10’s
D) Reverse Pec Dec, One Arm
10x50
10x50
E) One Arm Shrug on Smith Machine
10x65
10x65
F) Shoulder Shocker
10 reps, 25lb plate, 5lb DBs
G) Face Pull
15x40
15x40
-5 minute jog on varying incline degrees, 5%-20%
-10 yard sled push for explosiveness and power, 55lbs+sled
-1 minute of rope battling with varying forms
Static stretch glutes, hams, quads, calves, shoulders, chest, biceps, low back
6/20/11 Chest, Triceps, Calves
A) Bench Press
7 sets of 3 at 210
B) Incline DB Press
5x85’s
5x90’s
15x60’s
15x60’s
15x60’s
C) Decline DB Fly
15x35’s
15x35’s
15x35’s
14x35’s
D) Close Grip Bench Press
5x175
5x175
15x115
15x115
12x115
E) Weighted Dip
5x100
5x100
15x35
15x35
12x35
F) Skull Crushers
15x75
11x75
15x55
15x55
G) Seated Calf Raise
6 sets of 12 at 90
6/22/11 Legs
A) Squat
7 sets of 3 at 280
B) Walking Lunges
5x135
5x135
15x45’s (DB)
15x45’s (DB)
15x45’s (DB)
C) Leg Extension
15x130
15x130
15x130
15x130
D) One Leg RDL
5x80
5x90
15x45
15x45
15x45
E) Lying Leg Curl
5x70
5x70
15x30
15x30
15x30
F) Glute Ham Raise
10xBW
10xBW
6/23/11 Shoulders, Traps
A) Shoulder Press
7 sets of 3 at 135
B) Arnold Press
5x75’s
5x75’s
15x35’s
15x35’s
15x35’s
C) Reverse Pec Deck
5x110
5x126
15x70
15x70
15x70
D) Cable Lateral Raise
15x30
15x30
15x30
15x30
E) Shrug
5x315
5x315
15x185
15x185
15x185
G) Hang Clean and Press
10x115
10x115
10x115
10x115
6/25/11 Back, Biceps, Core, Forearms
A) Deadlift
7 sets of 3 at 250
B) T-Bar Row
5x160
5x160
15x90
15x90
15x90
C) Supinated Grip Pull Up
5x70
5x70
15xBW
15xBW
15xBW
D) Straight Arm Pulldown
15x115
15x115
15x115
15x115
E) DB Curl
5x40’s
5x40’s
15x15’s
15x15’s
15x15’s
F)Preacher Curl
5x65
5x65
15x25
15x25
15x30
G) Reverse Grip Curl
15x30
15x30
15x30
15x30
H) TRX Band Fallouts supersetted with hanging towel holds
3 sets of 15//Failure
I) Suitcase Deadlits
5x115
5x115
5x115
J) Pallof Press Holds supersetted with Plate holds
15sec holds at 55lbs, and 25lbs plate for 3 sets
K) TRX Band Reverse Crunches
3 sets of 30
TYPICALLY WORKOUTS DON’T GO THIS LONG BUT I MISSED SOME FOREARMS AND CORE WORK DURING THE WEEK BECAUSE OF TIME. I WAS ALSO JUST IN THE ZONE TODAY AND DIDN’T WANT TO STOP LIFTING, GREAT WORKOUT!!