Thread: diesel198 2012 Training Journal

Ok....being the genius that I am...I have no idea where I put my written training journal! Yay So here we go with last nights training sesh...

Chest/ Biceps / Triceps

Incline Smith Press

15 @ 135
12 @ 185
8 @ 225
6/2 @ 275 restpause set
4/2/2 @ 325 restpause set

Machine Press...not really sure on the weights on this machine but I like the feel.

8 @ 80
8 @ 80
8 @ 80

Pec Deck FST - 7 style exersize...45 sec rest between sets, stretching and flexing between sets.

12 @ 100
12 @ 100
12 @ 100
12 @ 100
12 @ 100
12 @ 100
12 @ 100

Machine Preacher Curls - 8 negatives and then 5 regular reps

8/5 @ 45
8/5 @ 45
8/5 @ 45

Cable curls - FST - 7 style exersize 30 sec rest between sets, stretching and flexing between sets

12 @ 95
12 @ 95
12 @ 95
12 @ 95
12 @ 95
12 @ 95
12 @ 95

Cable Pushdowns

15 @ 140
15 @ 150
15 @ 175

Lying Extensions

8 @ 115
8 @ 115
8 @ 115

Cable Crunches

20 @ 90
20 @ 90
20 @ 90

30 min interval cardi

Back and shoulders and abs

Rack pulls
12 @ 135
10 @ 225
8 @ 315
8 @ 405
6 @ 495
6 @ 585
5'@ 675

Pulldowns
10 @ 200
10 @ 220
8 @ 250
8 @ 270

Machine Rows
12 @ 150
12 @ 150
12 @ 150

Machine Pullovers
10 @ 120
10 @ 135
8 @ 170

Machine Press

8 @ 150
8 @ 170
8 @ 200 super set with front raises @ 45

Machine laterals
20 @ 45
15 @ 55
12 @ 70

DB Shrugs
10@ 125
10 @ 125
10 @ 125

Ab medley x 3
Hip thrust s x 10
Twists x 15
Oblique s x 10

30 min i tervals