REJ's Log

Training Training Logs
201

12/23/11
AM
DB lateral raises 10x15, 15x12, 20x10, 25x6 x4
DB shrugs 50x25, 60x20, 70x10, 80x8 x3
Military press 85x6 x4
Widegrip assisted pullups 3, 2, 3
Tri pressdown 30x20, 40x12, 50x10 x3
Roman chair knee raises 16, 16, 16
Dip machine 106x20, 151x10 x2

PM
20 minute walk w/30lb vest

202

12/24/11
Leg press 180x15, 270x12, 360x10, 450x8 x2
Squats 135x10, 185x10 x2
Deadlifts 135x10, 185x6 x3
Seated calf machine 80x20, 100x20, 120x15
DB hammer curls 25x15, 35x10, 40x6 x4
Bentover rows 115x10, 135x8, 155x5 x2
Cable fly 30x15, 40x15, 50x10, 60x8

REJ

203

12/26/11
HammerStrength iso lat row 90x15, 180x10, 270x5, 290x5, 310x5
Lat pulldowns 165x10 x10
EZ bar curls 55x12, 65x8, 75x6
DB hammer curls 27.5x12 x3
1 arm preacher curls 25x15, 30x12, 35x8 x2
Smith machine shrugs 135x20, 185x12 x3
DB shrugs 50x15, 60x12, 70x10, 80x8
20 minutes HIIT (treadmill)

REJ

204

12/27/11
Military press 45x12 x2, 85x5, 95x5, 105x3 3
DB lateral raises 10x12, 15x10, 20x10
DB front raises 10x12 x2, 15x10 x2
Low cable fly 20x20, 30x15, 40x12, 50x8 x3
Roman chair knee raises 16, 16, 16, 16
5 minutes cont. work of:
40yd farmer walk w/45lb plates followed by 25 jumping jacks

REJ

205

12/29/11
Smith machine squats 135x10, 185x10, 205x5, 225x5, 245x5
Leg press 180x15, 360x10 10
Standing DB calf raise 110x20, 120x20, 140x15
15 minutes Marpo machine

REJ

206

12/31/11
Lat pulldowns 105x10, 165x10, 210x5, 240x5, 270x3 x3
Pull ups 5, 5, 5
HammerStrength iso lat row 90x15, 180x10, 270x5, 290x5, 310x5
EZ bar curls 45x15, 65x8, 85x5 x2
DB hammer curls 27.5x12 x3
DB shrugs 70x12 x4

REJ

207

01/02/12
CrossFit partner workout:
1500m row
800m medicine ball throws (20lb)
20 bear crawls
100 situps
75 burpee box jumps
22:36

REJ

208

01/03/12
Smith machine squat 135x10 x3
Leg press 90x10, 180x10, 410x10 x10
Roman chair knee raises 16, 16, 16
1 leg seated calf raise 100x10 x3
DB shrugs 70x15 x3
DB lateral raises 10x15 x3
DB front raises 10x15 x3

REJ

209

01/05/12
Pullups 5, 5, 5
Widegrip assisted pullups 2, 2, 2
Lat pulldowns 150x10 x10
HammerStrength iso lat row 90x12, 180x10, 270x5 x5
DB hammer curls 25x15, 40x5 x4
Run 1 mile 10:32

REJ

210

01/06/12
Military press 45x12, 65x5, 85x5, 105x3, 115x1 x3
DB shrugs 50x20, 60x15, 70x12, 80x10, 90x6 x3
DB lateral raises 12.5x12 x3
DB front raises 12.5x12 x3
Dip machine 106x20, 180x6 x3

REJ

211

01/07/12
AM
Leg press 180x15, 270x12, 410x10 x10
Smith Machine squat 135x10, 185x10 x2
Seated calf machine 100x20, 140x15, 180x10 x3
Pull ups 6, 5

REJ

212

01/08/12
Lat pulldowns 135x12, 225x5, 240x5, 255x5, 270x4
HammerStrength iso lat row 180x10, 270x5 x5
DB hammer curls 25x20, 35x10, 40x8 x2
EZ bar curls 45x12, 65x10, 85x5 x3
Roman chair knee raises 16, 16, 16
Row 2k 9:33

REJ

213

01/09/12
With 30lb vest:
20 step ups
Run 800m
3 pullups

Without vest:
8 rounds of 20 second jump rope followed by 10 seconds of rest

5 rounds of:
Run 400m
10 35lb kettle bell swings
30 box jumps

Pullups 1, 2, 3, 4, 5, 3, 3

REJ

214

01/10/12
30 minutes stationary bike (10.7 miles)
10 minutes Marpo machine

REJ

215

01/13/12
Lat pulldowns 135x10, 165x10 x10
Hammer Strenght iso lat row 90x15, 180x10 x2
Military press 45x12, 65x5, 85x5, 105x3 x2
DB lateral raises 10x12 x3
DB front raises 10x12 x3

REJ

216

01/14/12
Leg press 180x15, 270x15, 360x12, 450x10 x4
Seated calf raise 45x20, 90x12, 135x8 x3
Standing DB calf raise 120x20, 130x20, 140x20
DB hammer curls 25x15, 30x12, 35x10
Incline treadmill walk 40 minutes

REJ

217

01/15/12
Pullups 5, 5, 3
Lat pulldown 105x5, 135x5, 165x5, 195x5, 225x5, 240x5
Inverted rows 6, 6, 6, 6
Smith machine shrugs 135x15, 185x12, 205x8 x5
DB shrugs 55x20, 65x15 x2
Cable fly 30x15, 40x15 x3
Tri pressdown 40x20, 60x15, 80x15, 100x12, 120x8 x2
Roman chair knee raises 20, 18, 16

REJ

218

01/16/12
Warm up:
3 minutes rowing machine
1 minute plank x2

Workout:
Clean & jerk 95x3, 115x3, 115x3, 95x3, 95x3
7 rounds of:
10 wall ball shots w/20lb ball
10 pull ups
(first 40 pull ups unassisted, last 30 with band assistance)

REJ

219

01/17/12
Run 1 mile (10:00)
40 minutes stationary bike (10.65 miles)

REJ

220

01/20/12
Smith Machine squat 135x10 x3
Military press 45x12, 65x5, 85x5, 105x3 3
DB lateral raises 10x12 x3
DB front raises 10x12 x3
Leg press 180x15, 270x15, 360x10, 450x8, 470x8, 490x5
Seated calf machine 100x20, 120x20, 140x15, 160x10
25 minutes elliptical machine

REJ