Wes's Workout Log

[wesrman]

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

[wesrman]

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

[wesrman]

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)

[wesrman]

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

[wesrman]

Wednesday December 30/08
Cardio- 17min (shovel snow)

[wesrman]

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

[wesrman]

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