REJ's Log

Training Training Logs
161

10/19/11
Pullups/assisted pullups/Australian pullups
DB curls 25x10 x3
DB hammer curls 30x8 x2
15 minutes HIIT (sprints)
6 minutes Marpo machine

REJ

162

10/21/11
Inverted row 8, 8, 8
Assisted pull-ups
FreeMotion high cable row 90x12 x3
DB hammer curls 25x12, 30x10, 40x5 x3
20 minutes HIIT sprints (pulled my hamstring…)
DB lateral raises 10x12 x2, 15x12 x2

10/23/11
I took the weekend off from running to let my hamstring recover, but still wanted to get my heart rate up so I added some jumping jacks to the end of a few of my lifting sets.
Smith machine squat 135x12 x3
Inverted row/jumping jack supersets 6/20 x5
DB hammer curl/jumping jack supersets 25x15/20, 30x10/20, 35x8/20, 40x5/20 x3
1 arm DB press 25x8, 30x5, 35x5
Pull ups/chin ups
Lat pull downs 126x10, 156x5 x4, 167x5
EZ bar curls 55x10, 60x10, 70x8, 75x5 x3
Marpo machine 5 minutes @ level 4, 30 seconds @ level 7 x3
Stretching

REJ

163

10/25/11
Pullups
Inverted row/jj superset, 5/20 x5
Military press 95x5 x3
DB shrugs 50x20, 60x15, 70x10, 80x10
DB hammer curl/jj superset 22.5x15/20, 27.5x10/20, 32.5x8/20, 37.5x6/20
Seated calf machine 120x20, 140x20, 160x20
Tricep extension machine 50x20, 65x15, 80x12
Tricep pressdown (rope) 50x12, 60x12, 70x10
DB lateral raises 10x12, 15x10, 20x10, 25x5 x2

REJ

164

10/30/11
Squat 135x10 x3
Inverted row/jumpin jack super se 6/25 x4
Leg press 320x15, 360x12 x3
Seated calf machine 45x20, 90x12 x2
DB hammer curls 25x12, 35x10, 40x6 x2
DB shrugs 50x20, 70x10, 80x10, 90x6
20 minutes HIIT (sprints)
EZ bar curls 60x8 x3

10/31/11
800m run
3 rounds of:
3 minutes 50 yard weighted suicides
3 minutes AMRAPs pull-ups/jumping pull-ups
165 lb dummy drag, 400m run, 165lb dummy drag

REJ

165

11/01/11
Military press 45x12, 65x8, 85x6, 95x3 x3
DB lateral raise 10x12, 15x12, 25x6 x3
Pec deck 90x15, 135x12, 165x10, 195x8
Tricep pressdown 50x20, 70x12, 90x12, 110x8 x3
DB hammer curls 30x12, 35x10, 40x6 x3
Seated calf machine 120x15, 140x15, 160x15
Farmer walks 40yds w/60lb DBs x7
Lat pulldowns 105x12, 135x10, 165x8, 195x5, 210x5, 225x5

REJ

166

11/03/11
AM
Smith machine squat 135x12, 185x10, 235x5 x2
Leg press 180x15, 270x15, 360x15, 450x8 x3
Standing DB calf raises 100x20, 110x20, 120x20, 130x20
Pec deck 90x15, 150x12, 180x10, 210x6, 225x5
DB lat raises 12.5x10, 17.5x10, 22.5x8
DB front raises 12.5x10, 17.5x10, 22.5x5
Roman chair knee raises 12, 12, 12, 12
15 minutes Marpo machine

PM
1 hour stationary bike

REJ

167

11/04/11
AM
Inverted rows/jumpin jacks, 6/25 x5
Lat pull-down 135x12, 180x6, 225x5 x5
Pull-ups 3x5
DB hammer curls 25x12, 35x8, 40x5 x4

PM
2 mile jog

REJ

168

11/05/11
DB curls 22.5x12, 32.5x8 x4
Smith machine shrugs 115x15, 135x15, 155x15, 175x15, 195x10, 215x8
Tricep pressdowns 50x20, 70x15, 90x12, 110x8, 130x6
40yd Farmer walks w/45lb plates, x10

11/06/11
Wide grip assisted pull ups 5, 5, 5, 5, 5
Lat pulldowns 150x10, 195x3, 210x3, 225x3, 240x5
HammerStrength iso-lateral row 90x12, 180x8, 230x5, 250x3, 270x3
Rack pulls 135x12, 185x10, 205x5
DB hammer curls 25x12, 35x8, 45x4 x2
Roman chair knee raises 12, 12, 12
20 minutes HIIT (sprints)

REJ

169

11/07/11
Warm up
Jog 400m
3 minutes hurdles/obstacle course

Workout
Run 400m
Run 400m backwards
Run 400m
Run 400m backwards
5 minutes rest
AMRAP in 12 minutes of: 100m sprint, 30 jumping pullups, 10 pushups
Rest 2 minutes
2 minutes situps AMRAPs
Rest 30 seconds
2 minutes pushups AMRAPs
Rest 30 seconds
2 minutes pullups AMRAPs

REJ

170

11/08/11
Inverted row/jumpin jacks 6/25 x5
Lat pulldown 135x12, 165x3, 195x3, 240x3 x2, 255x3, 270x3
DB hammer curl/jumpin jacks 25x12/25, 35x8/25, 40x5/25 x2
HammerStrength preacher curl 45x12, 70x8, 80x6 x3
Tri pressdown 40x12, 50x10, 60x6
Bench dips 10, 10, 10
Seated calf machine 80x20, 100x15, 120x15, 140x12
DB shrugs 50x20, 65x12, 70x10, 80x10

REJ

171

11/09/11
Pullups 3, 3, 3
Weighted pullupss 20x2, 2, 2, 25x1, 1, 1
Wide grip assisted pullups 3, 3, 3, 3
Wide grip seated cable row 75x15, 90x15, 105x15, 135x8
DB hammer curls 25x12, 35x8, 40x5 x3
DB lateral raises 10x12, 15x10, 20x10, 25x5 x3

REJ

172

11/14/11
AM
400 meter jog
Weighted pull-ups 30lbsx2
40yd weighted sprint, 6 sec.
800m obstacle course (cone pattern, 9 up/downs, 165lb weighted drag) 4:29

PM
Lat pulldowns 120x12, 130x10, 180x3, 210x3, 240x3, 270x3 x3
DB hammer curls 25x12, 30x10, 40x5 x5
DB lateral raises 10x12, 15x10, 20x10 x2
Widegrip assisted pullups 4, 4, 4, 4
Bicep curl machine 45x12, 70x8 3
Pec deck 105x15, 150x12, 195x8
20 minutes stationary bike

REJ

173

11/15/11
2 mile jog

REJ

174

11/18/11
Smith machine squats 135x12 x3
Leg press 90x15, 180x15, 270x15, 360x10
Standing DB calf raises 100x25, 120x25, 140x20
Military press 45x10, 65x5, 85x5, 105x3
DB lateral raises 10x15, 15x12, 20x10, 25x5
Lat pulldown 60x20, 90x15, 135x10, 180x3, 210x5

REJ

175

11/19/11
Row 2k meters 9:15
30 minutes stationary bike (7.19 mi)
DB shrugs 45x20 x3
Cable fly 30x15, 35x12, 40x10

REJ

176

11/20/11
DB curls 20x12 x2, 25x12 x3
Rev grip curls 30x12, 40x12, 50x8
1 arm cable pulldowns 40x20, 50x20
Cable pulldowns 80x12, 100x10, 140x5 x2
Seated calf machine (1 leg) 40x12 x5
Seated calf machine 100x15, 120x15, 140x12
DB lateral raises 10x12, 15x12, 20x10, 25x5 x5
Smith machine squat 135x12 x3
Smith machine standing calf raises 135x25, 155x20, 175x5
Leg press machine 135x20, 180x20, 240x15, 300x12

11/21/11
Warm up:
100 meter obstacle course
Workout:
Run 400 meters
50 situps
50 supermans
Run 400 meteres
50 situps
50 supermans
Run 400 meters
50 situps
50 supermans

REJ

177

11/22/11
DB lateral raises 12.5x12 x2, 17.5x10 x2
Overhead plate rotaions 45x8 x4
Military press 45x10, 65x5, 85x5, 105x3
DB front raises 10x15 x4
1 arm tri pressdowns 30x12, 30x15, 40x10 x2
20 minutes HIIT (treadmill)

REJ

178

11/23/11
Lat pulldown 90x15, 135x12, 180x3, 210x3, 240x3
Wide grip assisted pullups 5x5
Wide grip seated row 90x15, 120x12, 150x6
DB hammer curls 20x15, 25x12, 30x10, 35x10
Biceps curl machine 45x15, 70x10 x3
15 minutes Marpo machine
Jumping jacks 40, 40, 40

REJ

179

11/25/11
Smith machine squats 135x10, 185x10, 205x5, 225x5
Leg press 90x15, 180x12, 270x12, 360x10, 450x5
Standing DB calf raises 100x30, 120x20, 140x20
Inverted rows 8, 8, 8
Wide grip assisted pullups 3, 3, 3
Lat pulldown 105x12, 150x10, 195x3, 225x3, 255x3, 270x3
DB hammer curls 22.5x15, 32.5x12, 37.5x6 x3
DB shrugs 45x20, 60x15, 75x10, 85x8
Biceps curl machine 45x20 x3

REJ

180

11/26/11
Military press 45x10, 65x5, 85x5, 95x5, 105x3
DB lateral raises 15x10 x10
DB front raises 10x15, 15x10, 25x5
Overhead plate rotations 45x10 x4
Incline DB press 40x10 x2, 50x8 x2
Pec deck 90x15, 135x12, 180x8 x4
Triceps pressdown 70x15, 80x12, 100x10 x3
40yd farmer walks w/45lb plates/20 jumping jacks x5 (no rest between sets)
15 minutes Marpo machine

REJ