Wes's Workout Log

[wesrman]

Monday January 26/09
Upper Body (Heavy)
Bench Press 2 sets
Incline Bench Press 2 sets
Seated Rows 4 sets
Lateral Raise 2 sets
Bent Over Raise 2 sets
(superset with)
Dumbell Shrugs 1 set
Incline Curls 3 sets
Close Grip Bench Press 3 sets
Chinnies 3 stes
(superset with)
Supermans 3 sets

[wesrman]

Tuesday January 27/09

Lower Body (Light)/Core/Forearms
Cardio- 20min (jog/walk)
3 sets of each
Bodyweight Squats
Stiff leg deadlift
Chinnies
Palm Down wrist Curls
(superset with)
Palm Up Wrist Curls

[wesrman]

Wednesday January 28/09
30min Stretching

[wesrman]

Back still a little sore cuz i lift boxes at work so its not getting the rest it needs. Im getting a weird burning sensation in my mid back now that is really annoying. I have no clue what its all about. I think maybe its from sitting in front of this computer too much combined with bending over at work. Ive been doing stretching and yoga to try to get it better.

Thursday January 29/09
Upper Body (light)
3 supersets of each. Reps in the 7-10 range:

Incline Bench Press
Chin Ups

Bent Over Raise
Dumbell Upright rows

Incline Curls
Overhead Extensions

So im basically setting up my schedule like this:
Either mon, wed, fri or mon, tues, thurs, fri depending on how i feel.
Heavy days will focus on heavy weights, working to failure, gaining strength and will be the same workout from week to week.
Light days will be higher reps, circuits, etc, will be have some conditioning training to them and will change from week to week depending on how i feel.

[wesrman]

Friday January 30/09

Lower Body (Heavy)/Core/Forearms
Squats 3 sets
Deadlift 2 sets
Calf Raise 2 sets
(superset with)
Toe Raise 2 sets
Chinnies 2 sets
(superset with)
Planks 2 sets
Behind Back Wrist Curls 2 sets
(superset with)
Reverse Curls 2 sets
Wrist Roller (B) 2 sets
(superset with)
Wrist Roller (A)

[wesrman]

Monday February 2 /09
Upper body (Heavy)/Core
Bench Press 4 sets
Seated Rows 4 sets
Bent Over Raise 3 sets
(superset with)
Dumbell Press 3 sets
Barbell Curls 3 sets
Close Grip Bench Press 3 sets

Core circuit, 2 sets:
Russian Twist
Chinnies
Plank

[wesrman]

Tuesday february 3/09
Lower Body (Light)/Forearms
30 seconds of each with 1 minute between sets/ 2 rounds
Burpees
Jumping Jacks
Split Jumps
Burpees
Jumping Jacks
Mountain Climbers
(Again i felt a sharpe pain in my left knee, this time while doing mountain climbers)

10min (bike)

Palm Down Wrist Curls 3 sets
(superset with)
Palm Up Wrist Curls 3 sets
Reverse Curls 1 set
Behind Back Wrist Curls 1 set

Bodyweight Squats 2 sets