Wes's Workout Log

[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

[wesrman]

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)

[wesrman]

Sunday January 4/09
Cardio- 49min (walk)

[wesrman]

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