Dave's Training Log
1/14/08 Light Day: 1.5 hours of intermittent blasts of intense racquetball with Robb. 200 pushups (broken into 8 sets of 25)

1/15/08 1 hour eliptical at level 15. Seated row 3 sets of 12 120 lbs Lat pulldown 3 sets of 8 150 lbs Cable curls 3 sets of 12 80 lbs Twenty-ones 3 sets Hammer curl 3 sets of 12 20 lbs Ab machine 4 sets of 15 Later, 20 minutes of The Dirty Name Burst structured cardio including: windsprints,30 second rest lunges, 30 second rest jog, 30 second rest lunges, 30 second rest wind sprints.

01/16/08 Recovery

1/17/08 Always use strict form! Bench press 3 sets of 12 185 lbs 185 lbs 135 lbs Cable crossoever 3 sets of 12 60lbs Calf Raises 3 sets of 16 150 lbs 20 minutes Stairmaster at level 2 Evening: The Dirty Name for 25 minutes.

Fri 1/18//08 Standing Dumbell Curl 3 sets of 12 35 lbs 2 sets 30 lbs 1 set Twenty-ones 3 sets 35 lb straight bar Concentration 0ne-arm hammer curl (on an angled bench) Cable tricep pulldown 3 sets of 15 150 lbs Skull Crushers 3 sets of 12 25 lb straight bar + pressed straight up to failure with each set Ab crunch machine 3 sets of 20 Later in the evening 2 miles on the track as fast as possible.

01/19/08 Recovery

01/20/08 Bench Press 3 sets of 12 185 lbs Cable Flyes 3 sets of 12 60 lbs Cable row 3 sets of 12 120 lbs Lat pulldown 3 sets of 12 120 lbs Reverse PecDec for lats 3 sets of 12 60 lbs 20 mins StairClimber Level 4

I hope you don't mind me posting info/feedback in your log Dave... You are very fortunate to be training in a warmer climate - you have no idea how envious I am. Jan. 21st: Daytona, FL: 62F - Port Perry, ON: -4F. (I am still working on long-term plans to Snowbird and spend 5-6 months a year in S. Florida.) Be sure to warm-up thoroughly before jumping onto the weights - 5 min cardio to get the heart rate and body temp. up then some stretches are a must, especially as we get older and in the colder months. Reverse PecDek works the rear delts, and does not much for the lats. Some great exercises for lats are deadlifts, chins, T-bar row, Bar. rows, and DB rows. TRAIN HARD!

I don't mind you posting here at all! Yeah, my training partner insisted that it was for lats and I was like, you're wrong dude! I can feel it working my fucking delts! I'm dumping him as a workout buddy. He's a good friend and in great shape but he's full of shit. And he loves to chit-chat. I'm always pushing him to shut up and lift! He's the one that sold me on NO-Explode as not having caffeine. I do have to admit that I really like the NO-Explode, though. It gets me really aggressive in the gym, and there's a great pump. Today I'm hitting delts and quads. I will definitely do the 5-min warm-up, which I have been lax about, and I will stretch too. I used to be able to do the full splits and would love to get back to that level of flexibility (I have a 3rd Dan Black Belt in Tae Kwon Do, and stretching was a huge part of my life back in the day). The whole reason I moved here was for the weather. Let me know when your down here, we'll get together! Thanks for the feedback!

Monday 01/21/08 Standing Dumbell Flyes for Delts 3 sets of 12 25 lbs 20 lbs 20 lbs Military Press (shoulder barbell press) 3 sets of 12 90 lbs Squats 3 sets of 12 155 lbs Inverted Hack Squat 3 sets of 12 180 lbs Ab Machine 4 sets of 20 50 lbs 20 Minutes Stair Climber Level 5 Light stretches

Tuesday 01/22/08 5 mins, light warm up, power walking Biceps Standing curls (strict form as ALWAYS) 3 sets of 12 Twenty-ones 3 sets 35 lbs straight bar Concentration One-arm Hammer curl 3 sets of 12 30 lbs 25 lbs 20 lbs Triceps Skull Crushers 3 sets of 12 75 lbs Cable pulldowns 5 sets of 12 100 lbs 80 lbs 80 lbs 60 lbs 40 lbs (just for that polishing squeeze) 30 mins Stair Climber Level 5 Post-workout stretch (this felt GOOD)

Wed 1/23/08 Recovery

Thurs 1/24/08 Morning before breakfast 30 mins Stair Climber level 7 Afternoon Chest Bench press 3 sets of 12 195 lbs 175 lbs 155 lbs Cable crossovers 3 sets of 12 80 lbs 70 lbs 60 lbs Incline Bench 3 sets of 8-10 145 lbs 105 lbs 105 lbs Lats Seated Cable Row 3 sets of 12 150 140 130 Lat Pulldowns 3 sets of 12 140 120 110 Chin ups 3 sets of 6 Evening 5 mile hard run

Fri 1/25/08 Morning Stair Climber 30 mins Level 7 Evening 5 Mile hard run

Sat 01/26/08 6 Mile Intense Run From here out when I log a run, it is a full run, not a jog, unless otherwise specified. My goal is to get down to 7-8 minutes per mile for 4-5 miles.