Thursday January 24, 2008: Stationary Bike

Started at 10:30 am.

• Stationary Bike for 60 minutes, 12.3 miles
• Stretch out

Finished at 11:20 am.

My Current Training Routine

As stated in a previous post, I try to train around a 5 day rotation:

Day 1:

• Lats (latissimus dorsi) - Bent-over Rows OR Horizontal Pull-ups, Chins (overhand grip), DB Rows
• Lower Back - Good Mornings
• Abs - Jacks
• Calves - Standing Calf Raises
• Legs/Cardio - Stationary Bike - depending on energy level

Day 2:

• Chest (Pectorals) - Push-ups (with bars to increase range of motion)
• Biceps - DB Curls, BB Curls (heavy)
• Lower Back - Good Mornings
• Abs - Jacks
• Calves - Standing Calf Raises
• Legs/Cardio - Stationary Bike - depending on energy level

Day 3:

• Full Body - Clean & Press
• Delts - Seated DB Shoulder Press, Lateral Raises, Reverse Flys
• Lower Back - Good Mornings
• Abs - Jacks
• Calves - Standing Calf Raises
• Legs/Cardio - Stationary Bike - depending on energy level

Day 4:

• Cardio/Legs - Stationary Bike for approximately 60 minutes

Day 5:

• Off

You may have noticed that I don't directly weight-train my triceps or quads. My triceps have always been fast gainers, and between the push-ups, clean & press and shoulder press, I feel they're being trained effectively. As for my quadriceps, again between the clean & press and the stationary bike, they appear to be trained adequately. Also, as I said, I *try* to keep to the 5 day rotation, but unfortunately there are often many more days off in-between active days. If you look at the dates of my training journal this week, I already had an unscheduled day off yesterday, and so far I haven't hit the bike today.

Subsequent posts will break down each day and exercise.

OK, now to try to psyche-up for an hour on the bike.

Tuesday January 15, 2008: Delts.

Started at 10:44 am. All rest intervals of 1 minute unless otherwise noted.

• Clean & Press- 80 lbs: 10, 9, 8, 8, 7 = 42
• Seated DB shoulder press - 27 lbs each: 10, 10, 9, 7.5, 6 = 42
• Lateral raises - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf raises: 35-10-25 = 90 (double-single-double, no rest)
• Stationary Bike for 0 minutes (0 km, 0 miles)

Finished at 11:30 pm.

Monday January 14, 2008: Chest, biceps.

Started at 11:01 am.

• Pushups: 60, 35, 30, 25, 25, 25, 20, 20 = 240 total (slowing pushups down, more controlled)
• DB Curls - 27 lbs each: 10, 10, 8, 8, 6 = 42
• BB Curls - 80 lbs: 4, 4, 4, 4, 4 = 20 (80 lbs instead of 70)
• Good Mornings: 15, 15
• Jacks: 50
• Calf Raises: 35-10-25
• Stationary Bike: 15 minutes, 3 miles.

Finished at 12:07 pm.

Friday January 11, 2008: Lats

Started at 11:35 am. All rest intervals of 1 minute unless otherwise noted.

• Bent-over BB Rows (80 lbs): 12, 11, 10, 9, 8, 8
• Wide Grip Chins: 10, 8+1, 5+3, 4+3, 4+3
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 15, 15
• Jacks: 50
• Calf Raises: 35-10-25
• Stationary Bike for 15 minutes (3.1 miles)

Finished around 12:24 pm.

Sunday January 6, 2008: Delts

Started at 12:08 pm. All rest intervals of 1 minute unless otherwise noted.

• Clean & Press- 80 lbs: 10, 9, 8, 8, 7 = 42
• Seated DB shoulder press - 27 lbs each: 10, 10, 9, 8, 6 = 42
• Lateral raises - 5 lbs each (30 sec rest intervals): 16, 16, 14, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 16, 16
• Jacks: 50
• Calf raises: 30-10-25 = 90 (double-single-double, no rest)
• Stationary Bike for 10 minutes (3.2 km, 2 miles)

Finished at 1:00 pm.

Friday January 4, 2008: Chest, biceps, etc.

Started at 10:48 am.

• Pushups: 60, 35, 25, 25, 23, 22, 20, 20 = 230 total (slowing pushups down, more controlled) - Chest (pecs, pectorals)
• DB Curls - 27 lbs each: 10, 10, 8, 8, 6 = 42 - Biceps
• BB Curls - 80 lbs: 5, 4, 4, 3, 3 = 19 (80 lbs instead of 70) - Biceps
• Good Mornings: 15, 15 - Lower Back
• Jacks: 50 - Abs, Abdominals
• Calf Raises: 35-10-25
• Stationary Bike: 10 minutes, 2 miles.

Finished at 11:51 am.