EB's Training Journal

**ebfitness** · 01-21-2012, 03:47 PM

Well...never kept an online journal before, but I figured it's time to give it a shot. Just a couple of things about me before I get started: I've been a personal trainer in Virginia Beach since 2006. Since starting training in high school, I've been all different body weights, ranging from 132 lbs, to 213 lbs. As a PT, I've been very successful with my clients, granted, there's always some you wish took the dieting a little more seriously.

As far as my journal goes, I'll be giving my day to day training regimen, minus the weights. 'Cause, let's be honest, they can change constantly based on fatigue, injury, "supplements", or mood! But, if anyone has any questions about the training or ANYTHING else, I'll be happy to answer!

Ok, here we go:

Friday, Jan 20, 2012

Decline Barbell Press 2 x 15,12
Incline Barbell Press 4 x 12,8,6,4
Flat DB Flys 3 x 12, 8, 6

Laying Knee Raises 4 x 20

15 min brisk walk

**ebfitness** · 01-22-2012, 10:18 AM

Saturday, Jan 21, 2012

Underhand Barbell Rows 3 x 12,8,6
DB Rows 2 x 8,8
Overhand Barbell Rows 3 x 12,8,6
Barbell Shrugs 2 x 12,12
Bent Over Laterals 3 x 12,10,8

**ebfitness** · 01-23-2012, 09:51 AM

Monday, Jan 23, 2012

Barbell Front Raises 2 x 15,12
Military Press 4 x 12,10,8,6
Barbell Upright Rows 3 x 12,10,8
Lateral Raises 3 x 15,12,8

Hanging Knee Raises 4 x 20

15 min brisk walk

**ebfitness** · 01-24-2012, 11:04 AM

Tuesday, Jan 24, 2012

Alternating DB Curls 4 x 15,12,10,8
Hammer Curls 3 x 10,8,6
Reverse Curls 3 x 12,10,8

Donkey Calf Raises 4 x 20

15 min brisk walk

**ebfitness** · 01-25-2012, 10:04 AM

Wednesday, Jan 25, 2012

Incline Close-Grip Barbell Press 3 x 12,10,8
Skull Crushers 3 x 12,10,8
One Arm DB Extension 3 x 12,10,8

Crunches 4 x 20

15 min brisk walk

**ebfitness** · 01-26-2012, 10:38 AM

Thursday, Jan 26, 2012

Barbell Squats 4 x 20,15,12,8
SLDL 4 x 16,12,10,10
DB Squats 3 x 12,12,10

15 min brisk walk

**ebfitness** · 01-29-2012, 10:06 AM

Sunday, Jan 29, 2012

Decline DB Flys 2 x 12,12
Flat Barbell Press 2 x 10,8
Incline DB Press 4 x 12,10,8,8
Incline DB Flys 3 x 12,10,8

Laying Leg Raises 4 x 20

Donkey Calf Raises 4 x 20

**ebfitness** · 01-30-2012, 12:01 PM

Monday, Jan 30, 2012

Wide Grip Pull Ups 4 x 8
Chin Ups 4 x 8
DB Rows 3 x 12
Barbell Shrugs 3 x 12,10,8
Bent Over Laterals 3 x 10

**ebfitness** · 01-31-2012, 10:21 AM

Tuesday, Jan 31, 2012

DB Front Raises 2 x 15,12
Seated DB Press 4 x 12,10,8,8
Lateral Raises 3 x 12,10,10
DB Upright Rows 2 x 12,10

Hanging Knee Raises 4 x 20

15 min brisk walk

**ebn2002** · 01-31-2012, 11:25 AM

So is your split:

Chest
Back
off
Shoulders
Bi's
Tri's
Legs
off
off

Never seen anything like that. Is it geared towards mass or strength or what? Looks interesting.

**ebfitness** · 01-31-2012, 11:37 AM

I honestly just take days off when I feel I need it. I used to have an average split like the average lifter, and I couldn't get bigger to save my life! I realized I was just overtraining from workout to workout. This split along with some "supps" here and there, has helped me put on alot of size over the past few years...but I'll never be BIG...shit genetics! Oh, as far as strength, I just try to keep upping my weights when I can.

**ebfitness** · 02-01-2012, 10:02 AM

Wednesday, Feb 1, 2012

Barbell Curls 4 x 12,12,10,8
Hammer Curls 4 x 10
Reverse Curls 3 x 15,12,8

Donkey Calf Raises 4 x 20

15 min brisk walk

**Curt James** · 02-01-2012, 10:08 PM

Following along, good sir.

And, again, welcome to IronMagazine!

**ebfitness** · 02-02-2012, 10:09 AM

Thursday, Feb 2, 2012

Kickbacks 3 x 15,12,8
Flat Close-Grip Barbell Press 3 x 10,8,6
Incline Skull Crushers 2 x 12,10
Dips 2 x 20

15 min brisk walk

**ebfitness** · 02-03-2012, 10:10 AM

Barbell Lunges 4 x 20,16,12,8
1 Leg SLDL 4 x 16,12,10,10
DB Squats 4 x 12,10,8,8

Crunches 4 x 20

15 min brisk walk

**PITBULL915** · 02-03-2012, 11:48 AM

Why not post up the weight you're throwing around to keep track of strength gains?

**ebfitness** · 02-04-2012, 09:59 AM

Originally Posted by ebfitness

Barbell Lunges 4 x 20,16,12,8
1 Leg SLDL 4 x 16,12,10,10
DB Squats 4 x 12,10,8,8

Crunches 4 x 20

15 min brisk walk

That was Fri, Jan 3, by the way.

**ebfitness** · 02-04-2012, 10:04 AM

Originally Posted by PITBULL915

Why not post up the weight you're throwing around to keep track of strength gains?

Check first journal post. But rest assured, I keep personal note of weights (nothing impressive

,haha).

**ebfitness** · 02-05-2012, 11:46 AM

Sunday, Feb 5, 2012

Clean & Press Day! (Every so often I throw in a total body workout, and I find the clean & press is the best way to do this without overtraining.)

Clean & Press 6 x 15,12,10,8,6,4...now I'm pumped for the Super Bowl and a beer cheat meal!

**ebfitness** · 02-07-2012, 10:20 AM

Tuesday, Feb 7, 2012

Dips 3 x 15
Flat DB Flys 2 x 12,10
Flat Hammer Grip DB Press 3 x 12,10,8
Incline Hammer Grip DB Press 4 x 12,10,8,6

Donkey Calf Raises 3 x 20

Laying Knee Raises 3 x 20

15 minute brisk walk

**ebfitness** · 02-08-2012, 08:53 AM

Wednesday, Feb 8, 2012

Wide Grip Pull Ups 3 x 12,10,10
DB Rows 3 x 12,10,8
Underhand Barbell Rows 3 x 10,8,8
DB Shrugs 3 x 15,12,10
Bent Over Lateral Raises 2 x 12

15 min brisk walk

**Curt James** · 02-08-2012, 05:18 PM

Yeah, I stopped posting numbers. After coming back from four months off? Just pisses me off to see the numbers at all. lol

But -- like you -- I definitely keep track of the numbers.

**ebfitness** · 02-09-2012, 10:04 AM

Originally Posted by Curt James

Yeah, I stopped posting numbers. After coming back from four months off? Just pisses me off to see the numbers at all. lol

But -- like you -- I definitely keep track of the numbers.

Haven't seen you on the webz lately, thought for sure you had been murdered.

**ebfitness** · 02-09-2012, 10:11 AM

Thursday, Feb 9, 2012

Barbell Front Raises 3 x 12,10,8
Military Press 4 x 12,10,8,6
Barbell Upright Rows 3 x 12,10,8

15 min brisk walk

**ebfitness** · 02-10-2012, 10:00 AM

Friday, Feb 10, 2012

DB Curls 10 x 10

Donkey Calf Raises 4 x 20

Hanging Knee Raises 4 x 20

**Curt James** · 02-11-2012, 07:21 AM

Originally Posted by ebfitness

Haven't seen you on the webz lately, thought for sure you had been murdered.

Full-time and two part-time jobs. Keeps me stepping.

**ebfitness** · 02-11-2012, 10:08 AM

^ Gotta love Frazetta!

**ebfitness** · 02-11-2012, 10:15 AM

Saturday, Feb 11, 2012

Flat Close Grip Barbell Press 3 x 12,10,8
Incline Close Grip Barbell Press 4 x 10,8,6,4
Skull Crushers 3 x 15,12,10
Dips 2 x 20

**ebfitness** · 02-14-2012, 11:12 AM

Tuesday, Feb 14, 2012

Close Stance Barbell Squats 4 x 16,12,10,8
Sumo Deadlifts 4 x 15,12,10,8

15 min brisk walk

**Curt James** · 02-14-2012, 11:46 AM

Originally Posted by ebfitness

^ Gotta love Frazetta!

Definitely one of my favorites!

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