Spring Training log

Discussion in 'Training Logs' started by frankdahtank21, Mar 24, 2008.

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  1. frankdahtank21

    frankdahtank21 You have no fucking idea!

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    Hey everyone im gonna start keeping track of my workouts now. Right now im in college and live on campus but workout at a gym near school cuz the school's gym sucks and is always busy. My training will be fairly scheduled for the next 4 weeks until the summer starts when I move back home.

    My training usually goes like this:

    Mon- Chest/Abs
    Tues- Back
    Wend- Shoulders/Trap
    Thur- Arms
    Fri- Legs/abs

    Then the cycle repeats with usually a day of rest whenever. With being in college training comes second to studies, but luckily I dont have to work.

    Stats-
    Age: 18
    Height: 5 10
    Weight: 165
    Waist: 30

    Goals: I want to trim down to about 155 or so. At that weight I should pretty cut for summer. I'm gonna shoot to lose 1 lb to 1.5 lbs a week and cut my calories by 100 to 200 a day. Wish me luck! :wavey:
     
  2. frankdahtank21

    frankdahtank21 You have no fucking idea!

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    Chest/Ab

    10 min warm up on an elliptical

    chest
    flat barbell bench press 4 sets 135X12, 135X12, 185X4, 185X3
    incline dumbbell press 3 sets 50X12, 55X10, 55X8
    dips 3 sets 12, 10, 10
    flyes 2 sets X 12
    cable crossover 2 sets X 12

    abs
    sit-ups 2 sets X 25
    knee raises 2 sets X 15
    leg lifts 2 sets X 15
    crunches 2 sets X 25

    I try to do high reps, around 8 to 12 to get a really good pump. I rest for only a minute or so in between sets to keep things moving. I welcome any advice or input, thanks
     
  3. frankdahtank21

    frankdahtank21 You have no fucking idea!

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    Back

    10 min warm up

    Pullups 4 sets
    Deadlift 2 sets
    V-bar pullups 3 sets
    Dumbbell rows 3 sets


    Row machine 5 min
    treadmill 10 min
     
  4. frankdahtank21

    frankdahtank21 You have no fucking idea!

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    Shoulder/Trap

    10 min warm up

    overhead dumbbell press 4 sets
    arnold press 2 sets
    lateral raises 3 sets
    front raises 3 sets
    upright row 2 sets
    barbell shrug 2 sets
    dumbbell shrug 2 sets

    15 stairmaster- speed interval
     
  5. frankdahtank21

    frankdahtank21 You have no fucking idea!

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    Arms

    10 min warm up

    close grip bench press 4 sets
    ez bar curl 4 sets
    skullcrusher superset w/ close grip press 4 sets
    dumbbell curl 4 sets
    cable pressdown 3 sets
    rope pressdown (drop set) 3 sets
    incline curl (one arm) 3 sets each
    one arm preacher curl mach 3 sets

    stairmaster 10 minutes (speed interval)
     
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