Wes's Workout Log

[wesrman]

Thursday February 5/09
Upper Body (Light)/Forearms

Circuit 1/ 3 sets of each:
Incline Bench Press
Pull Ups
Lateral Raise

Circuit 2/ 2 sets of each:
Push Ups
Chin Ups
Upright Rows

Circuit 3/ 3 sets of each:
Incline Curls
Overhead Extension
Wrist Roller (A)
Wrist Roller (B)

[wesrman]

Back has been sore at work all week, but ok when it has time to rest. 3 weeks til i get a 2 week vacation and it can rest.

Friday February 6/09
Lower Body (Heavy)/Core
Squats 4 sets 4 reps
Deadlift 2 sets 5 reps
Calf Raise 2 sets 17 reps
(superset with)
Toe Raise 2 sets 21 reps

Circuit/2 sets:
Chinnies 28 reps
Superman 8 reps
Plank 30 sec

Crunches 1 set 20 reps

Finisher Circuit:
16 Burpees
35 Jumping Jacks
35 Split Jumps
20 Bodyweight Squats

[wesrman]

Monday February 9/09
Upper Body (Heavy)/Forearms/Core
Bench Press 4 sets 5 reps
Seated Rows 4 sets 5 reps

Superset:
Bent Over Raise 3 sets 9 reps
Dumbell Press 3 sets 9 reps

Barbell Curls 3 sets 9,8,7 reps
Close Grip Bench Press 3 sets 8,6,5 reps

Circuit:
Palm Down Wrist Curls 3 sets 11,11,10 reps
Palm Up Wrist Curls 3 sets 11,11,10 reps
Chinnies 3 sets 38, 32, 31 reps

[wesrman]

UGH im sick again for like the 3rd time this winter.

I think its a combination of work (someone is always sick and i handle boxes that have germs all over them), overdoing the workouts while lifting at work, and not taking rest days/back off weeks like i know i should.

So ive been thinking about changing my upper/lower split to a full body routine for a while. This would allow me to be more instinctive with my training, which will allow me to take days off when i need them and not miss working body parts in the process. Its also a great way to gain strength, which i need. And as someone pointed out in a post on www. Rosstraining.com it shouldnt leave me as stiff and sore as i have been, so ill be able to perform better at work.

This is what im thinking.
3 days per week alternating workout A + B
Workout A
Squats 3 sets
bench press 3 sets
seated rows 3 sets
upright rows 3 sets
zottman curls 3 sets
superset 2 sets:
palm down wrist curls
palm up wrist curls

Workout B
Deadlift 3 sets
Chin Ups 3 sets
Military Press 3 sets
Close Grip bench Press 3 sets
Core Circuit 3 sets:
Chinnies
Supermans
Plank

Reps for everything except Core and Forearms will be in the 5-8 range.

For conditioning ill add finishers, do cardio after work and/or replace my strength workout with a conditioning workout from time to time. It wont be long before its nice enough to ride my bike anyway so im more concerned with adding muscle and strength atm.

Thoughts and/or opinions are appreciated.

[Youngblood]

I think a lot of my being sick this past winter had to do with me messing with my diet and weight and weakening my immune system in the process. Maybe going too hard at times.

Just trying to find a good balance now and let the weight be wherever it goes and hopefully fights will work themselves out.

[wesrman]

Still not feeling 100%, but i felt pretty good after work so i decided to do a workout. Hopefully i dont regret it..lol.

Im debating how im going to fit in my abs and extra forearm work, and since my lower back and forearms got a good workout at work, i just did Zottman curls for 4arms and ill do some core at another time.

Workout A
Squats 3 sets 5,5,6 reps
Bench Press 3 sets 5,4,4 reps
Seated Rows 3 sets 5 reps
Upright Rows 3 sets 6 reps
Zottman Curls 3 sets 8,7,7 reps

Felt good and i could add a few sets, but i want to ease into the extra frequency without overdoing it.

[wesrman]

Friday February 13/09
Cardio- 20min jog