REJ's Log

Training Training Logs
41

03/06/11
Bench press 125x3, 140x3, 160x8
Seated dip machine 151x12, 165x10 x3, 121x20
Freemotion chest fly 30x15, 35x12, 40x10, 45x10, 30x15
EZ bar curls 45x15, 65x8 x4
20 minutes bike (4.9 miles)

REJ

42

03/10/11
Deadlift 115x3, 125x3, 140x10
Bent over row 135x12 x5
EZ bar curls 55x12, 75x10 x2, 95x5 x2
20 minutes bike (5.1 miles)
Stretching

REJ

43

03/11/11
Squat 170x5, 195x3, 215x7
Leg press 90x20, 180x12, 270x12, 360x10 x2
Seated calf raises 90x15 x2, 135x10 x2, 45x25
15 minutes Marpo machine

REJ

44

03/12/11
Military press 80x5, 90x3, 100x6
DB lateral raises 15x15 x2, 22.5x8 x2, 32.5x3, 10x15
DB shrugs 45x25, 70x12, 80x10, 60x20, 45x30
10 minutes Marpo machine
30 minutes treadmill

REJ

45

03/13/11
Hanging knee raises 5x10
Side bends 45x12 x4
Plate rotations 45x10 x4
30 minutes ellipitical machine
15 minutes bag work

REJ

46

03/14/11
Bench press 135x5, 150x3, 170x5
FreeMotion chest fly 35x20, 45x10, 50x10 x3
Dip machine 121x15 x2, 151x12 x3
40 minutes bike (9.2 miles)

REJ

47

03/15/11
(fasted cardio)
30 minutes elliptical machine
30 minutes bike (7.13 miles)

REJ

48

03/17/11
Deadlift 115x5, 135x3, 150x10
Bent over row 135x12 x2, 155x10 x3
DB hammer curls 20x12, 25x12, 30x10 x2, 40x6
30 minutes elliptical machine

REJ

49

03/18/11
(deload week)
Military press 45x5, 55x5, 65x5
DB lateral raises 12.5x12, 17.5x10 x2
DB shrugs 60x12 x3
Plate rotations 25x30
30 minutes elliptical machine
10 minutes Marpo machine

REJ

50

03/19/11
Bench press 70x5, 90x5, 105x5
FreeMotion chest fly 35x15, 40x12, 45x10
Dip machine 151x12, 151x15 x2
Rope pressdowns 70x12 x2, 50x12
30 minutes treadmill
30 minutes bike (6.99 miles)

REJ

51

03/20/11
Squat 95x5, 115x5, 135x5
Leg press 270x10 x3
Seated calf raises 45x20 x3
20 minutes Marpo machine
40 minutes bike (9.16 miles)

REJ

52

03/21/11
(last day of 1st 5/3/1 cycle)
Deadlift 65x5, 80x5, 95x5
Bent over row 95x12 x3
DB hammer curls 27.5x12, 32.5x8, 37.5x6 x4
EZ bar curls 55x15, 75x8 4
Reverse grip EZ bar curls 55x10 x4
30 minutes elliptical machine

REJ

53

03/23/11
6 miles mountain bike

03/24/11
9 miles mountain bike

03/25/11
21 miles mountain bike

REJ

54

03/26/11
(Day 1 of 2nd 5/3/1 cycle)
Military press 85x5, 90x5, 95x6
DB lateral raises 20x10 x3, 25x6, 15x15
DB shrugs 45x30, 65x12, 75x10 x3
15 minutes treadmill

REJ

55

03/27/11
(fasted cardio)
35 minutes elliptical machine
20 minutes Marpo machine

REJ

56

03/28/11
Squat 180x5, 190x5, 200x11
Standing DB calf raises 90x30, 100x25, 110x20 x3
Leg extensions 90x10, 105x10, 120x10, 135x10, 150x10
10 minutes rowing machine (2000m)

REJ

57

03/29/11
Bench press 135x5, 145x5, 155x8
FreeMotion chest fly 40x12, 45x15, 50x12, 60x10 x2
Dip machine 121x20, 137x15, 151x12 x3
10 minutes HIIT treadmill

REJ

58

03/31/11
Deadlift 125x5, 135x5, 145x12
Bentover row 135x10 x3, 155x5 x2
DB hammer curls 20x15, 30x10 x2, 35x7 x2
30 minutes elliptical machine

REJ

59

04/01/11
Military press 90x3, 95x3, 100x6
DB lateral raises 10x15, 15x12, 20x10 x2, 10x15
DB shrugs 50x25, 70x12, 75x10, 80x10, 60x20
30 minutes elliptical machine

REJ

60

04/02/11
AM
Squat 190x3, 200x3, 215x8
Standing DB calf raises 110x30, 120x25 x2, 130x25, 90x30
Leg extensions 105x10, 120x10, 135x10, 150x10, 165x10
15 minutes Marpo machine

PM
9.75 miles mountain bike

REJ