REJ's Log

Training Training Logs
141

08/31/11
(fasted cardio)
30 minutes elliptical machine
60 kettlebell swings

REJ

142

09/01/11
Squat 135x10 x2, 135x12
Military press 45x12, 65x10, 85x5, 110x3, 115x3
Bentover row 115x10 x3
DB shrugs 45x20, 65x12, 75x10

REJ

143

09/04/11
Bench 135x10 x3
Squat 135x10, 185x10, 205x10
Bentover row 115x10, 135x8, 155x5, 175x4
DB hammer curls 20x15, 25x12, 30x10, 40x6 x4
DB lateral raises 10x12, 15x10, 20x10, 25x5
Seated calf machine 60x15, 80x15, 100x15, 120x15

REJ

144

09/12/11
Squat 135x10, 180x10 x2
Rack pulls 135x12, 185x8, 205x5, 205x6
Incline press 115x12 x3
DB shrugs 45x25, 60x15, 75x12
DB hammer curls 20x15, 25x12, 30x12, 40x6
DB lateral raises 10x12 x2, 15x10, 20x10

REJ

145

09/14/11
Squat 135x10, 185x5, 225x5, 245x6
Military press 45x12, 65x10, 85x7, 85x5
Bentover row 135x8 x3
EZ bar curls 55x10, 65x10, 75x5 x2
Leg press 180x20, 270x15, 360x12

REJ

146

09/15/11
15 minutes Marpo machine
Rowing machine 2000 meters (9:54)
Hanging knee raises 10, 10, 10, 10, 10

REJ

147

09/23/11
Squat 135x12, 185x10, 205x10
Bentover row 135x8, 155x5, 175x5
Bench 135x10 x3
DB shrugs 50x20, 65x12, 75x10
DB hammer curls 20x15, 30x12, 40x7
Seated calf raises 90x12 x3

REJ

148

09/25/11
20 minutes Marpo machine
30 minutes stationary bike (7.07 miles)
10 minutes treadmill HIIT
DB lateral raises 10x12, 15x12, 25x5 x5
Plate rotations 45x10 x4

REJ

149

09/26/11
Incline bench 135x10, 155x5, 165x5, 175x4 (failure)
Squat 135x10 x3
Deadlift 135x10 x3
Leg press 90x15, 180x15, 270x15, 360x12
DB hammer curls 25x15, 30x12, 40x7
Reverse grip BB curls 45x10 x3

REJ

150

09/27/11
1 hour boxing

REJ

151

09/28/11
20 minutes rowing machine
20 minutes stationary bike
DB hammer curls 20x12, 25x12, 30x10, 35x8 x2
BB curls 45x10, 65x8 x3

REJ

152

09/29/11
1 hour boxing

REJ

153

10/01/11
Squat 135x10, 185x5, 205x5, 225x8
Rack pulls 135x12, 185x5, 205x5, 225x5
Leg press 180x15, 270x15, 360x15, 450x8
DB shrugs 50x20, 70x12, 80x10, 90x6
DB hammer curls 20x15, 25x12, 35x10, 40x7
DB lateral raises 10x12 x3
Seated calf machine 60x20, 80x20, 100x20

REJ

154

10/04/11
Squat 135x12 x3
Military press 45x12, 65x10, 85x6 x3
Pull-ups 5, 6, 5, 5, 5
DB hammer curls 25x15, 35x10, 45x5
DB shrugs 60x20 x3

REJ

155

10/05/11
(fasted cardio)
Run 1 mile (10:56)
30 minutes stationary bike (6.5 miles)

REJ

156

10/10/11

Incline press 135x10 x3
DB hammer curls 30x12, 35x8 x2, 40x6 x2
Smith machine squat 135x12 x4
Seated calf machine 100x15 x3
Pull ups 5,5,5,5
Leg press 180x15, 270x15, 360x12 x2
Seated rows 105x12, 120x12, 135x10

REJ

157

10/12/11
Pull up/assisted pull up supersets x4
20 minutes HIIT (10 sprints)
50yd farmer walks 45sx5
DB hammer curls 22.5xx15, 32.5x10 x5
FreeMotion high cable row 90x12, 100x10, 110x10

REJ

158

10/13/11
Squat 135x12, 185x12, 205x5, 225x5, 235x4
Military press 65x5, 95x5 x5
DB shrugs 60x15, 70x12, 80x10
DB lateral raises 12.5x10 x3
Seated calf machine 100x20, 120x15, 140x15
Dip machine 106x20, 151x12, 165x10

REJ

159

10/15/11
Pull-ups/assisted pull-ups super sets
Rack pulls 135x15, 135x12 x2
DB hammer curls 30x12, 40x5 x5
40 yd farmer walks 55x1, 1, 1, 1, 1
20 minutes HIIT (sprints)

REJ

160

10/17/11
Jog 800m
Pull-ups/assisted pull-ups
40 yd weighted sprints x3
165 lbs sled drag
800m obstacle course, 5:30

REJ