Dj Quik's training log

Discussion in 'Training Logs' started by DJ Quik, Mar 6, 2007.

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  1. DJ Quik

    DJ Quik Vancouver 07/08 stanley cup champs!

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    New to forum.

    I worked out consistently in high school and kind of tapered off, now I'm 22 and have just started consistently hitting the gym again. (That was my first goal was to reach some form of consistency and stick to it.)

    Now its been about a month, I work out 4-5 days a week, and I've already made some gains on my starting weights.

    My splits look like this:

    Day 1 Back/Chest (using todays weights)

    Dumbell Rows
    (30lbs 12 reps x 3 sets)
    no rest

    Flat dumbell press
    (35lbs 12 reps x 3 sets)
    60 sec rest
    ----------------
    I do a set of dumbell rows (both arms, then no rest, right into dumbell press, then repeat.)

    Straight arm pulldowns
    (30lbs 12 reps x 3 sets)
    no rest

    Incline dumbell press
    (30lbs 12 reps x 3 sets)
    60 sec rest
    ----------------
    Widegrip pull downs
    (100lbs 12 reps x 3 sets)
    no rest

    Flat dumbell flys
    (20lbs 12 reps x 3 sets)
    60 sec rest
    ----------------
    close grip pull downs
    (100lbs 12 reps x 3 sets)
    no rest

    incline flys
    (15lbs 12 reps x 3 sets)
    60 sec rest
    ----------------
    Dumbell pullover
    (30lbs 12 reps x 3 sets)
    no rest

    Pec deck flys
    (65lbs 12 reps x 3 sets)
    ---------------

    bench press
    (bar (45lbs?) 100 reps x however long it takes to finish)


    Any tips + comments would be appreciated
     
  2. DJ Quik

    DJ Quik Vancouver 07/08 stanley cup champs!

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    day 2 shoulders/arms

    Dumbell shoulder press
    (30lbs 12 reps x 3 sets)
    no rest

    Overhead dumbell extension
    (35lbs 12 reps x 3 sets)
    60 sec rest
    ------------------
    Dumbell lateral raise
    (15lbs 12 reps x 3 sets)
    no rest

    lying dumbell extension
    (20lbs 12 reps x 3 sets)
    60 sec rest
    --------------------
    Military Press
    (80lbs 12 reps x 3 sets)
    no rest

    close grip bench press
    (50lbs 12 reps x 3 sets)
    60 sec rest
    -------------------
    Upright row
    (50lbs 12 reps x 3 sets)
    no rest

    closegrip dumbell press
    (25lbs 12 reps x 3 sets)
    60 sec rest
    ------------------
    Dumbell curls
    (30lbs 12 reps x 3 sets)
    no rest

    tricep pushdowns
    (40lbs 12 reps x 3 sets)
    60 sec rest
    -----------------
    Single arm preacher curl
    (15lbs 12 reps x 3 (each arm))
    60 sec rest

    Hammer curls
    (20lbs 12 reps x 3 sets)
    60 sec rest

    Standing ez bar curls (varying narrow/wide grip)
    (50lbs 12 reps x 3 sets)
    60 sec rest

    Bicep curls (machine) burnout
    15lbs 12 reps halfway, 12 reps full
    drop 5lbs 12 reps
    drop 5lbs 12 reps
    to burnout.
     
  3. DJ Quik

    DJ Quik Vancouver 07/08 stanley cup champs!

    Joined:
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    Location:
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    day 3 legs calves/thighs/hamstrings

    dumbell squats
    (30lbs 12 reps x 3 sets)
    no rest

    Dumbell lunges
    (35lbs 12 reps x 3 sets)
    60 sec rest
    -------------------
    Ballet squats
    (30lbs 12 reps x 3 sets)
    no rest

    Stiff legged deadlifts
    (35lbs 12 reps x 3 sets)
    60 sec rest
    -----------------
    Leg press/ calf raises
    (125lbs 12 reps x 3 sets)
    no rest

    -----------------
    abs

    leg lifts
    25 reps x 3 sets

    crunches with medicine ball
    25 reps x 3 sets

    knee lifts
    25 reps x 3 sets
     
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