EA's Training Log
This is the start of my own training log as Todd has requested..... 4/23/07-Chest and Biceps Barbell Bench Press: 95/12, 105/10, 115/6 Incline Dumbbell Press: 25(2)/12, 30(2)/10, 30(2)/10 Dumbbell Flyes: 15(2)/12, 20(2)/10, 25(2)/8 Dips-Chest Version: 40/12, 40/6 (didn't really like these, so I am cutting them) Bent-arm dumbbell pullover: 20/10 (didn't like these either) Cable Curls: 55/12, 70/10, 85/8 Preacher Curls: 55/10, 55/10, 55/8 Barbell Curls: 35/12, 40/10, 40/8 Dumbbell Curls: 15/10, 20/6 (biceps were maxed out, I think I over worked them) Followed by 10 minutes on the bike and running 22 minutes on the tred. Tomorrow is Triceps and abs.

4/24 Tuesday Workout- Triceps and Abs Decline Bench Skull Crusher (close grip): 35/12, 40/10, 40/10 Decline Dumbbell Tricep Extention: 10(2)/10, 10(2)/9, 10(2)/8 Cable Rope (triceps): 40/10, 40/10, 40/9 Hanging Leg Raise: 20, 15, 15 Ab Crunch Machine: 60/40, 85/10, 70/20 Ab Crunches with Exercise Ball: 20, 30, 30 Cardio: 10 minutes on the bike and then 20 minutes on the Gauntlet (115 steps). More to come tomorrow.....Quads, Hams, and Calves.

4/25 Legs Barbell Squats (Smith Machine): 125/12, 175/12, 175/10 Leg Extensions: 50/12, 60/12, 70/10 Leg Press: 187/12, 212/12, 236/12 Lying Leg Curls: 50/12, 70/12, 85/10 Seated Leg Curls: 70/12, 85/12, 100/12 Seated Calve Raises: 90/12, 90/12, 110/10 Standing Calve Raises: 15(level 7), 15(level 9), 12(level 10). I don't know how much each level translates into pounds. Calf Press: 115/15, 130/12, 145/12 Cardio: 10 minutes on the elyptical, then 22 minutes running on the tred. Off day tomorrow and then Friday is Delts and Traps.

Nice! You got this wired. The trick now is to not stop. Keep it rolling. Your training looks great. The journal will help keep you motivated and on track. -I too don't like DB pullover's for chest, I feel them more in my lats. No ne really does them anymore, drop them if you like. -Later when you are stronger come back and give Dips for chest another go, it's an excellent exercise for lower/outer chest. -Great Tri and Ab workout and especially your Leg workout is awesome. I'm impressed! Nice work! T

Thanks Todd. I appreciate the feedback. I will continue on this route of training and continue writing it down as I go. Friday's I have the delt/trap workout but I won't be doing any cardio after my workout since I will be playing soccer for about an hour before the workout. I think that will be enough cardio for the day lol. Question...I noticed you said you did a 5 minute warm-up of cardio. Do you recommend a warm up like this before any workout? I haven't been doing any warm ups, just 30-32 minutes of cardio after the workout. Just let me know.

I definitely recommend a warm-up, about 5 mins cardio to get the blood going. And then lightly stretch the muscle groups you are about to train, and start with a very light set or two, especially for delts, tri's. Warming up is most important in the winter, I do longer warming up in the cold months, and in the deep cold will go always go in the sauna right after getting to the gym before heading out onto the floor for about 20-30 secs. You don't wanna sweat, just warm up. Don't lift weights if you are cool/cold! T

4/27 Delt and Traps First I started off with playing some outdoor soccer. It was about 8 on 8 and no subs, so constant running for about 45 minutes. That wore me out. Then I hit the gym for the weights. Dumbbell Shoulder Press: 15/12, 15/12, 20/10 Barbell Rear Delt Row: 35/15, 45/12, 50/8 Side Lateral Raise: 10/12, 10/10, 10/8 Front Dumbbell Raise: 10/12, 10/10, 10/8 Barbell Shrug: 95/20, 115/20, 135/12 Dumbbell Shrug: 35/20, 45/15 No cardio afterwards since I ran for the 45 minutes with soccer. Tomorrow, I will do back only.

Sorry, I was getting a little behind on my training log. Workout from last Saturday afternoon. Not a very good one but still put in some time. Pullups: 8, 4, 5 Gironda Sternum Chins: 5, 5, 3 Elevated Cable Rows: 55/12, 70/12, 85/8 V-Bar Pulldown: 55/12, 85/10, 85/8 Followed by a short 15 minutes of cardio.

Monday 4/30 Start of a new workout week. Chest and Biceps Started by warming up with 5 minutes cardio on elypt. Barbell Bench Press: 95/12, 105/10, 110/8 Incline Dumbbell Press: 30/12, 30/12, 30/8 Dumbell Flyes: 15/15, 25/12, 30/8 Dumbell Curls: 15/15, 20/12, 25/10 Preacher Curls: 55/12, 35/12, 45/10 Barbell Curls: 35/12, 40/12, 45/8 Finished with 10 minutes on stationary bike and 20 minutes on Gauntlet.

5/1 Tuesday Triceps and Abs Started with 5 minutes warm up on stationary bike. Decline Bench Skull Crusher (close grip): 35/15, 40/15, 45/12 Decline Dumbbell Tricep Extension: 10/12, 10/10, 10/10 Tricep Machine Pulldowns: 30/12, 30/12, 40/5 Tricep Extensions: 10/10, 10/10, 10/10 Hanging Leg Raises: 10, 15, 15 Decline Crunch: 25, 15 (10 lbs on chest), 12 (10 lbs on chest) Ab Crunch Machine: 70/30, 70/30, 85/20 Ab Crunches on Exercise Ball: 30, 30, 30 Floor Crunches: 30, 30 Finished with 10 minutes on stationary bike and 22 minutes running on tred.

5/2 Legs Started out with 5 minute warm-up on stationary bike. Barbell Full Squat (Smith Machine): 90/12, 160/12, 180/12 Leg Extensions: 60/12, 70/12, 85/12 Leg Press: 163/20, 212/12, 236/12 Lying Leg Curls: 50/20, 70/12, 85/10 Seated Leg Curls: 70/12, 85/12, 100/12 Seated Calve Raises: 90/12, 100/12, 100/12 Standing Calve Raises: Level 8/12, Level 9/12, Level 10/12 Calf Press on Leg Machine: 115/12, 130/12, 145/10 Finished off by doing 10 minutes on the Elypt. (5 minutes forward and 5 minutes backward) Also then did 120 steps on Gauntlet in 20 minutes. Todd, with my diet as discussed from a few weeks ago, (inlcluding my 2 protein shakes a day), am I getting enough exercise to tone my muscles and get more lean? Or am I going to put on "fat" weight?

Eric, You've got this wired. You're definitely doing enough training (volume-wise). Keep the intensity high and keep your diet tight. You aren't gonna gain fat. Your leg workout is great, you can hit your legs harder than I can 'cause i have a lower back injury to work around. Forget about the scale and keep track of your progress with photos. If you can (hopefully already have) take some pics of yourself and then another set in about 8 weeks.... T

Friday 5/4 Delts and Traps Started off with a 5 minute warm-up on stationary bike. Dumbbell Shoulder Press: 15/12, 20/12, 20/12 Barbell Rear Delt Row: 40/12, 45/12, 50/10 Side Lateral Raise: 10/12, 10/12, 10/8 Front Dumbbell Raise: 10/12, 10/10, 10/10 EZ Barbell Shrug: 125/15, 145/15, 155/12 Dumbbell Shrug: 35/20, 40/20 Finished with 10 minutes on stationary bike. Then 1 minute walk on tred, followed by 20 minutes running and finishing with 1 minute walk to warm down.

Monday 5/7/07 Chest and Bi's Started with a warm-up of 5 minutes on the stationary bike. Barbell Bench Press: 95/12, 105/12, 115/6 Incline Dumbbell Press: 20/12, 30/12, 30/12 Dumbbell Flyes: 20/12, 25/10, 25/10 Chest Machine: 70/12, 85/8, 75/9 Dumbbell Curls: 15/12, 20/12, 25/10 Preacher Curl (machine): 30/10, 30/10, 30/6 Barbell Curl: 40/12, 40/12, 40/12 Ended with 10 minutes on the stationary bike and then another 20 minutes on the Gauntlet (115 steps).

Good workouts Eric, you're getting stronger. Mix it up a bit, choose different exercises, different orders every workout. Last two chest and bi's were the same...try DB Flyes before flat benches, etc. Lotsa variety always, the body adapts very quickly. Keep it confused.