This is my training log for the past week, not really anything to brag about. Legs are weak due to a multitude of injuries. Just trying Arnold’s workout. No extreme suppliments, only recovery protein and a healthy diet. Comments and advice are welcome. Thank you.
Morning Cardio Workout 17-Mar-11
Type Treadmill run
Time 29:00 minutes
Incline 0% Grade
Distance 4.00 Miles
Evening Weight Lifting 17-Mar-11
Bench Press 2 X 6 185 lbs., 3 X 6 175 lbs.
Flat Bench Flies 5 X 10 35 lbs.
Incline Dumbell Bench Press 3 X 10 40 lbs., 3 X 10 45 lbs.
Cable Crossovers 3 X 10 30 lbs., 3 X 10 40 lbs.
Dips 1 X 15 0 lbs., 4 X 10 0 lbs.
Dumbbell Pullovers 5 X 10 60 lbs.
Cable rope crunches 1 X 25 80 lbs., 1 X 25 100 lbs., 1 X 20 120 lbs.
Medicine ball russian twists 3 X 10 10 lbs.
Morning Cardio Workout 18-Mar-11
Type Treadmill Run
Time 26:00 minutes
Incline 2% Grade
Distance 3.0 Miles
Evening Weight Lifting 18-Mar-11
Front Wide-grip chin-ups 6 X 8 8 plates
T-bar Rows 5 X 10 110 lbs.
Seated Pulley Rows 1 X 10-8, 1 X 10-9, 1 X 10-10, 3 X 10-11
One arm dumbbell rows 1 X 10 40 lbs ^^^ 1 X 10 60 lbs.
Straight-leg Deadlifts 1 X 10 95 lbs. ^^^^ 1 X 10 145 lbs.
Standing Calf Raises 10 X 10
Side Crunches 5 X 25
Weighted Leg Press Calf Raises 3 X 10 210 lbs.
Back Extensions 3 X 10
Decline Situps 3 X 10 10 lbs.
Evening Weight Lifting 21-Mar-11
Squats 6 X 10 135 lbs.
Leg Presses 1 X 10 190 lbs. ^^^^ 1 X 10 290 lbs.
Leg Extensions 3 X 12 90 lbs., 1 X 12 95 lbs. ^ 1 X 12 105 lbs.
Leg Curls 4 X 12 70 lbs., 2 X 10 70 lbs.
Barbell Lunges 3 X 10 45 lbs. Barbell
Weighted Leg Press Calf Raises 1 X 15 210 lbs., 1 X 10 230 lbs., 1 X 10 250 lbs.
Evening Weight Lifting 22-Mar-11
Seated Barbell Press 1 X 10 95 lbs., 5 X 10 115 lbs.
Dumbbell Lateral Raises 6 X 10 20 lbs.
Rear-Delt Lateral Raises 1 X 10 5 lbs., 1 X 10 10 lbs., 3 X 10 15 lbs.
Cable Lateral Raises 3 X 10 #1 stack, 2 X 10 #2 stack
Barbell Curls 6 X 10 65 lbs.
Close-grip bench press 1 X 10 95 lbs., 1 X 10 115 lbs., 4 X 10 135 lbs.
Seated Dumbbell Curls 5 X 10 30 lbs., 1 X 8 30 lbs.
Pushdowns 1 X 10 #5, 1 X 10 #7, 1 X 10 #9, 3 X 10 #10-12
Dumbbell Concentration Curls 3 X 10 30 lbs., 3 X 8 30 lbs.
Barbell French Press 6 X 10 30 lbs.
One-arm Tricep Extensions 3 X 10 15 lbs., 3 X 10 20 lbs.
Weighted Leg Press Calf Raises 3 X 15 230 lbs.
Barbell Forearm Curls 3 X 15 45 lbs. Barbell
Decline Weighted Situps 1 X 8 25 lbs., 1 X 7 25 lbs., 1 X 6 25 lbs.
Decline Russian Twist 3 X 10 10 lbs. medicine ball
Cable Rope Woodchoppers 2 X 10 #4
Evening Weight Lifting 23-Mar-11
Bench Press 5 X 8 185 lbs.
Wide Grip Chins (Back) 1 X 10 #9, 1 X 10 #10, 1 X 10 #11, 3 X 8 #12
Flat Bench Flies 2 X 10 35 lbs., 2 X 10 40-45 lbs., 1 X 8 50 lbs.
T-Bar Rows 3 X 10 130 lbs., 1 X 10 135 lbs., 1 X 10 140 lbs.
Incline Bench Press 3 X 10 135-155 lbs., 3 X 8 165 lbs.
Seated Pulley Rows 2 X 10 #10, 4 X 9 #11
Cable Crossovers 1 X 10 #3, 1 X 10 #3+5lbs., 4 X 8 #4
One-Arm Dumbbell Rows 2 X 10 55 lbs., 3 X 10 60-70 lbs.
Dips 5 X 15, 13, 12, 10, 9 Bodyweight
Straight-Leg Deadlifts 6 X 10 95-155 lbs.
Dumbbell Pullovers 2 X 8 65 lbs., 3 X 8 60 lbs.
Weighted Sit-ups 3 X 10 25 lbs.
Decline Weight Sit-ups 3 X 8 10 lbs.
Cable Rope Crunches 1 X 25 #8, 1 X 25 #10, 1 X 20 #11, 1 X 15 #12