Wes's Workout Log

Ive been sick since Saturday morning. I think i have the flu. :(

I took yesterday off from work, but cant really afford to calll in again today so i think im going to go and tough it out. I just hope its gone soon so i can get back to working out.
 
I finally felt half decent today so i said **** it and did a workout. Maybe not the best idea, but i couldnt take it anymore. Hopefully it doesnt make me worse.

I mad a few changes to my routine. Im going to try to do a more pure strngth day for my max upper day. So im going to try to do less sets and really concentrate on upping the poundage each workout. Not that i havent been already. Also im doing chins on max day so my biceps get more work. I feel they werent getting worked hard enough with the seated cable rows and hitting them once per week wasnt enough.

Thursday December 11/08
Upper Body (Max)
Bench Press (pyramid up).....3 sets...6,4,3 reps
Chin Ups............................3 sets...6,5,5 reps
Military Press (pyramid up)....3 sets...8,6,5 reps
Bent Over Raise..................2 sets...8 reps
Crunches...........................2 sets 18 reps
 
Im still not 100%, but workouts are going great. Which is good because i thought i would lack energy because i had the worst trailer at work last night and ive felt like crap all week.

Friday December 12/08
Lower Body
Squats.........................4 sets...5 reps
Deadlift........................2 sets...5 reps
Calf Raise.....................3 sets...16 reps
Palm Down Wrist Curls....3 sets...14,14,13 reps
(superset with)
Palm Up Wrist Curls........3 sets...14,14,13 reps
 
Monday Decmber 15/08
Upper Body (Max)
Bench Press..................3 sets...6,5,4 reps
Chin Ups.......................3 sets...6,5,5 reps
Military Press................3 sets...8,7,5 reps
Bent Over Raise.............2 sets...9,8 reps
Crunches......................2 sets...18 reps
 
Wednesday December 17/08
Lower Body/Forearms
Squats...........................4 sets...6,6,5,5 reps
Deads............................2 sets...5 reps
Calf Raise.......................3 sets...17,17,16 reps
Palm Down Wrist Curls.......3 sets...15,14,14 reps
(superset with)
Palm Up Wrist Curls...........3 sets... 15,14,14 reps
 
Today is going to be a rough day. Ive done real hard jobs at work 2 nights in a row and it snowed like crazy all night and early today. By the time work is done i may be too..lol.

Friday December 19/08
1.)
Cardio- 55min (shovel snow)
2.)
Upper Body (Rep)
Bench Press (pyramid up).........3 sets...12,8,6 reps
Seated Rows (pyramid up)........3 sets...9,8,6 reps
Lateral Raise..........................3 sets...8,8,7 reps
Barbell Curls (pyramid up).........3 sets...10,8,6 reps
Skull Crushers (pyramid up).......3 sets...9,7,6 reps
Crunches...............................2 sets...18 reps
(superset with)
Leg Raise...............................2 sets...8 reps
3.)
Cardio- 15min (shovel snow)
 
Monday December 22/08
Upper Body (Max)/Forearms
Bench Press (pyramid up)..........3 sets...7,6,4 reps
Chin Ups................................3 sets...7,6,6 reps
Military Press (pyramid up).........3 sets...9,7,6 reps
Bent Over Raise.......................3 sets...9 reps
Crunches................................2 sets...19 reps
Wrist Roller(B).........................2 sets
(superset with)
Wrist Roller (A)........................2 sets
 
If its Christmas and its Leg Day, Its Leg Day first and Christmas second..lol.

I had to postpone my leg day because i had to work earlier and was burned out after work pretty bad. So im doing it today.

Now i have 5 days off ! ! ! !

Thursday December 25/08
Lower Body/Forearms
Squats..............................4 sets...6 reps
Deadlift.............................2 sets...6 reps
Calf Raise..........................3 sets...17 reps
Palm Down Wrist Curls.........3 sets...15,15,14 reps
(superset with)
Palm Up Wrist Curls.............3 sets...15,15,14 reps
 
Saturday December 27/08
Upper Body (Rep)
Bench Press (pyramid up)............3 sets...10,8,6 reps
Seated Rows (pyramid up)...........3 sets...10,9,7 reps
Lateral Raise.............................3 sets...9,8,8 reps
Barbell Curls (pyramid up)............3 sets...10,8,6 reps
Skull Crushers (pyramid up)..........3 sets...10,8,6 reps
Crunches..................................2 sets...19 reps
(superset with)
Leg Raise..................................2 sets...8 reps
 
Monday December 29/08
1.)
Forearms
Wrist Roller (A).....................3 sets
(superset with)
Wrist Roller (B).....................3 sets
Leverage Bar Twists..............2 sets...10 reps
Grippers..............................2 sets...32 reps
2.)
Cardio- 25min (walk)
 
So that was my 5 days off. :( But the good news is that i work tonight, then get 2 days off, then work Friday, then get 2 days off. :)

Tuesday December 30/08
Upper Body (Max)
Bench Press (pyramid up)..................3 sets...8,6,4 reps
Chin Ups.........................................3 sets...8,7,6 reps
Military Press (pyramid up).................3 sets...9,8,7, reps
Bent Over Raise...............................2 sets...10,9 reps
Crunches........................................3 sets... 20,19,19 reps
 
Thursday January 1/09
Lower Body/Forearms
Squats (pyramid up)......................4 sets...8,7,5,4 reps
Deadlift.......................................2 sets...5 reps
Calf Raise....................................3 sets...18,17,17 reps
Palm Down Wrist Curls....................3 sets...12 reps
(superset with)
Palm Up Wrist Curls........................3 sets...12 reps
Leverage Bar Twists.......................2 sets...11 reps
 
I want to improve my forearms so im going to start to add more sessions for them. Once a week isnt working well enough imo, so i need to so atleast twice a week.

Today i decided to mix things up a bit. So i got up, had 2 coffees and then did some circuit training for my upper body workout. I dont know why i did it on an empty stomach, i just didnt feel like waiting and i wanted more time to relax after my session and before work. I have to work tonight, get 2 days off, then back to normal shift.

I took very little rest between exercises and very little rest between circuits.

Friday January 2/09
Upper Body (Circuit)
Push Ups..................4 sets...15 reps
Chin Ups..................4 sets...5 reps
Lateral Raise.............4 sets...7 reps
Zottman Curls...........4 sets...8 reps
Rope Pressdown........4 sets...8 reps
Crunches..................4 sets...16 reps



 
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I downloaded P90X so i can do the stretching and yoga DVDS. I think it will help me out a lot.

Saturday January 3/09
Cardio- 37min (walk/jog)
Stretching- 30min (P9oX Stretching)
 
I altered my routine a bit today. I going to do my arms twice per week for a while. I also took a step back on my reps for most exercises doing one less for most sets so i can work on my form and give my nervous system a bit of a rest.

Back to a normal work week tonight.

Monday January 5/08
Upper Body (max)
Bench Press (pyramid up).................3 sets...7,5,3 reps
Pull Ups.........................................3 sets...7,6,5 reps
Military Press (pyramid up)................3 sets...8,7,6 reps
Barbell Curls...................................2 sets...8,6 reps
Close Grip Bench Press.....................2 sets...8,6 reps
Crunches.......................................2 sets...20 reps
 
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