Upper/Lower Journal

Training Logs
1

May 1st, 2008

Starting up an upper/lower journal. Long time reader, first time poster.

UPPER

A1. Chin-up
bw x 8
bw x 8
bw x 8
bw x 6 + 2 rest-paused

A2. Standing Military Press
95 x 8
95 x 8
95 x 8
95 x 6 + 2 push-pressed

B1. Parallel Dip
bw x 8
bw x 8
bw x 7 + 1 rest-paused
bw x 8

B2. T-Bar Row
115 x 8
115 x 8
115 x 8
115 x 8

C1. Face Pull
100 x 15
100 x 15

C2. Band Pressdown
100 x 15
100 x 15

2

May 3rd, 2008

Legs were still sore from Wednesday so I opted for another upper body day. Following two rules for this routine: (1) never train a sore muscle, (2) never train the same muscle group two days in a row.

UPPER

A1. Incline DB Bench
75s x 8
75s x 8
75s x 5

A2. Pull-up
bw x 8
bw x 8
bw x 6 + 2 chin-ups

B1. See-saw Press (fast)
30s x 8
30s x 8
30s x 8

B2. Seated Cable Row
140 x 8
140 x 8
140 x 8

C1. Overhead EZ-Bar Extension
55 x 15
55 x 15

C2. Alternating DB Curl
30s x 15
30s x 15

C3. Band External Rotation
blue x 15
blue x 15

3

May 4th, 2008

CARDIO

Skipping Rope
3 min
3 min
3 min

4

May 5th, 2008

LOWER

A1. Romanian Deadlift
225 x 5
225 x 5
225 x 5
225 x 5

A2. DB Split Squat
30s x 10
30s x 10
30s x 10
30s x 10

B1. Cable Woodchop
60s x 10
70s x 8
70s x 8
70s x 8

B2. Plank
1 min
1 min
1 min
1 min

C1. Standing Calf Machine
400 x 15
400 x 15

C2. Leg Adduction Machine
105 x 15
105 x 15

5

May 6th, 2008

Felt like more variety today.

UPPER

A1. Bench Press
175 x 5
175 x 5

A2. Neutral-grip Chin-up
bw x 8
bw x 8

B1. Standing Cable Chest Press
60s x 8
60s x 8

B2. Wide-grip Pull-up
bw x 5
bw x 5

C1. Push Press
115 x 5
115 x 5

C2. Face Pull
100 x 8
100 x 8

D1. Arnold Press
30s x 8
30s x 8

D2. One-arm DB Row
80s x 5
80s x 5

E1. Overhead Rope Extension
100 x 15
100 x 15

E2. EZ-Bar Preacher Curl
50 x 15
50 x 15

6

May 8th, 2008

Tried 3x3 for the first time and it was pretty good.

UPPER

Close-Grip Bench
175 x 3
185 x 3
185 x 3

Barbell Row
185 x 3
185 x 3
185 x 3

Push Press
135 x 3
135 x 3
135 x 3

Weighted Chin-up
25 x 3
45 x 3
45 x 3

7

May 9th, 2008

LOWER

Romanian Deadlift
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Barbell Lunge
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Cable Woodchop
70s x 10
70s x 10
70s x 10

Plank
1 min
1 min
1 min

8

May 11th, 2008

At my parents’ house for mother’s day so I took full advantage of the treadmill there.

CARDIO

Treadmill
30 minutes

9

Monday, May 12th

Thought I’d run to the gym… bad idea. Felt tired and drained during the entire workout.

UPPER 5x5

Face Pull
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Incline DB Bench
70s x 5
70s x 5
70s x 5
70s x 5
70s x 4

Pull-up
bw x 5
bw x 5
bw x 5
bw x 5
bw x 4 + 1

See-saw Press
40s x 5
40s x 5
40s x 5
40s x 5
40s x 5

10

Tuesday, May 13th

First time doing power cleans in awhile.

LOWER 3x3

Hang Power Clean
135 x 3
135 x 3
135 x 3

Front Squat
175 x 3
175 x 3
175 x 3

Hanging Pike
bw x 6
bw x 6
bw x 4 + 2

Side Bridge
30 sec
30 sec
30 sec

11

CURRENT ROUTINE

Monday: Upper Body, 5x5

  • horizontal pull, horizontal push, vertical pull, vertical push

Tuesday: Lower Body, 3x3

  • explosive lift, quad-dominant exercise
  • added sets for core rotation and stability

Thursday: Upper Body, 3x3

  • horizontal push, horizontal pull, vertical push, vertical pull

Friday: Lower Body, 5x5

  • hip-dominant exercise, unilateral movement
  • added sets for core rotation and stability

*cardio when convenient

12

Wednesday, May 14th

CARDIO

Elliptical
15 mins

Recumbent Bike
15 mins

Medicine Ball Abs
5-6 sets of various throws @ ~20 reps each

13

Thursday, May 15th

Decent day… Rows and push presses felt easy while bench and chin-ups seemed harder than last Thursday.

UPPER 3x3

Close-grip Bench
95 x 5 (warm-up)
135 x 5 (warm-up)
185 x 3
185 x 3
185 x 3

Barbell Row
95 x 5 (warm-up)
145 x 5 (warm-up)
195 x 3
195 x 3
195 x 3

Push Press
135 x 3
135 x 3
135 x 3

Weighted Chin-up
45 x 3
45 x 3
45 x 3

14

May 16th, 2008

LOWER 5x5

Romanian Deadlift
135 x 5 (warm-up)
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Barbell Lunge
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Cable Woodchop
70s x 12
80s x 10
80s x 10

Plank
1 min
1 min
1 min

15

May 26th, 2008

Haven’t updated in awhile but here was today’s workout:

A1. Push Press
3 sets @ 135 x 3

A2. Hang Power Clean
3 sets @ 135 x 3

B1. Flat Bench
3 sets @ 175 x 5

B2. Barbell Row
3 sets @ 175 x 5

C1. Parallel Dip
3 sets @ bw x 8

C2. Chin-up
3 sets @ bw x 8

D. Wrist Roller
2 sets @ 10 x 2

E. Elliptical
Random Setting - 15 mins

16

May 27th, 2008

A1. Split Squat w/ Plate
3 sets @ 45 x 8

A2. Hanging Leg Raise
3 sets @ bw x 8

A3. Single-Leg DB RDL
3 sets @ 10s x 8

A4. Russian Twist
3 sets @ 25 x 8

B. Recumbent Bike
Random Hill - 15 minutes

C. Skipping Rope
3 sets @ 1 min

17

May 29th, 2008

A1. Push Press
3 sets @ 140 x 3

A2. Hang Power Clean
3 sets @ 140 x 3

B1. Flat Bench
3 sets @ 180 x 5

B2. Barbell Row
3 sets @ 180 x 5

C1. EZ-Bar Lying Extension
3 sets @ 75 x 8

C2. Alternating DB Curl
3 sets @ 40s x 8

D. Lateral Raise
2 sets @ 15s x 15

E. Elliptical
Interval - 15 mins

18

May 31st, 2008

A. Hang Power Clean + Push Press
135 x 3+3
135 x 3+3
135 x 3+3

B1. Flat Barbell Bench
185 x 5
185 x 5

B2. Barbell Row
185 x 5
185 x 5

C1. Dumbbell Split Squat
30s x 8
30s x 8

C2. Romanian Deadlift
135 x 8
135 x 8

D1. Chin-up
bw x 10

D2. Parallel Dip
bw x 10

D3. Ab Roller
bw x 10

D4. Russian Twist w/ Med Ball
12 x 10

D5. Face Pull
80 x 10

E. Recumbent Bike
10 minutes

19

June 10th, 2008

Haven’t updated in awhile… Went for max bench today.

FLAT BARBELL BENCH
45 x 20
135 x 3
185 x 2
205 x 1
215 x 1
225 x miss

SWISS BALL DB BENCH
60s x 8
60s x 8

MEDICINE BALL PUSH-UP ss/ BOSU BALL PUSH-UP
bw x 10 / bw x 10
bw x 10 / bw x 10

ROPE PRESSDOWN
60 x 20
60 x 20
60 x 20

20

what are your stats dude
height weight PR’s