Training
Week Ending: Saturday, June 14, 2008
Monday - Chest, Triceps, and Abs (6-9-08)
Chest:
Incline Barbell Press....1 x 5-8, 1 dropset x 5-8 reps + 2-4
Bench Press....2 x 5-8
supersetted with Dips....2 x maximum - last set done Rest/Pause style
Pec-Deck (Flye Machine)....2 x 8-12
tri-setted with Push-ups....2 x max
tri-setted with Flat Dumbbell Fly....2 x 8-12
Triceps:
Lying E-Z Bar Triceps Extension....2 x 8-10 (after 1 warm-up set) - on the last set I repped out with a set of closegrip presses after hitting failure on the extension (same weight and same bar without putting it down)
Pushdowns....2 x 8-12 (1 set overhand, 1 set underhand)
supersetted with Overhead Cable Extensions....2 x 8-12
Abs:
Hanging Leg Raises....1 x 12-15
supersetted with Lying Leg Raises....1 x 12-15
Ab Bench Crunch....1 x 10-12
supersetted with Lying Leg Raises....1 x 10-12
Monday means it's time to get back into the swing of the weekday schedule and add more great daily performances to the list.
I got off to a later start than usual this evening. I still made it back early but not as early as I like and that disrupted my typical pre-workout rituals I've been following lately. Before training I like to put on my headphones and look through some different bodybuiling books that I own.. I usually view the section of the books devoted to the body part I'm training that day. It helps me focus on the task I am about to undertake and create a clear vision of what I want to achieve. I adjusted and it wasn't a big deal but I don't want to let that happen too often because I like to get here early and spend time visualizing and thinking about the workout.
My tris feel really good and I was able to do all exercises with great intensity.
I was especially pleased with my pressing exercises. It wasn't too long ago that my elbow and tricep was causing me problems but they have been good for the past month and I was able to improve last week's numbers.
I increased weights plus improved the execution, too. I felt I was in greater control of the weight and did a better job of initiating the movement with my chest and triceps and keeping the tension there throughout the set.
Keep going strong!
Tuesday - Legs (6-10-08)
Legs:
Leg Presses....2 x 6-10 (After 4 warm-up sets)
Leg Extensions....1 straight set x 8-12 reps, 1 drop set x 8-12 reps to failure, drop weight by 20-30%, do another 6-8 reps to failure
Leg Curls....1st set x 6-10 reps, 2nd set done as a drop-set x 12-20 total reps
One Legged Calf Raise....1 dropset x 12-20 total reps
Standing Calf....2 x 10-12
supersetted with Donkey Calf Raise Machine....2 x 6-8, last set was a rest/pause set
Seated Calf....1 x 20 reps
Tuesdays are always a rush for me. I have an hour to get stuff in. Taking the time to warm-up on the leg press leaves me with about 45 minutes to fit my workout in. I had to cut out lunges and stiffleg deadlifts to fit my workout in.
The sets felt good. I controlled the negative and worked on exploding up with the positive part of each movement.
I am making sure to complete the reps on my own and at most only getting a nudge to complete the last rep of a set when needed.
I don't want to go beyond the point of positive failure and require too much help. The goal is to overload the body parts with a weight you can handle and stopping with the last good rep you can complete on your own. As I said, a little help completing the last rep is fine but you should avoid going beyond that point.
Another fast and furious leg workout is in the books. Time to get ready for the next task on the list.
Stay Strong!
Wednesday - Back, Biceps, and Forearms (6-11-08)
Back:
Front Pulldowns....2 x 6-10 (after 4 warm-up sets) - on the second set, I did a rest/pause superset with a set of Pull-ups x maximum reps
Underhand Pulldowns....1 x 8-12 with one second holds in the contracted position
T-bar Rows....1st set x 6-10, 2nd set x 5-8 plus 3-4 rest/pause reps
One Arm Dumbbell Rows....1 x 6-10 (after 1 acclimation set)
Biceps:
E-Z Bar Preacher Curls....2 x 8-10 (after 2 warm-up sets)
Barbell Spider Curls....2 x 10-12 - second set done rest/pause style
supersetted with Incline Curls....2 x 8-10
Forearms:
Dumbbell Wrist Curl....1 x 12-20 reps
Reverse Wrist Curl....1 x 12-20 reps
Cable Reverse Curl....1 x 8-10
supersetted with Standing Alternate Hammer Curls....1 x 8-10
Wednesday would normally be a shoulder day, but I feel like I need more time between chest and delts. So I did back and bis today and there's no other workout of the week quite like this one. The pump I get from this day is like no other.
I arrived early and spent time mentally preparing for the ensuing lat blast. I looked at some of my favorite photos of champion bodybuilders and thought about the back development and muscularity I want to achieve. The lats of Franco Columbu, Dorian Yates, and Lee Haney...to name just a few.
Mental preparation through visualization was definitely not time wasted as it helped me lock into a powerful pre-workout mindset and contributed greatly to the success of the workout.
Awesome back training! This was the best workout of the week so far. Physically and mentally I was really clicking as I hammered out each set.
Pulldowns got the ball rolling. I focused on good control and range of motion. After smoking back with 8 great sets I was ready to move on to everyone's favorite course - biceps.
Biceps felt great. No problems today. I concentrated on keeping the "tight" and using full range of motion. I completed all sets and was very pleased with the feel and control of each rep.
When facing a day filled with back, biceps, and forearms, I try to avoid the temptation of looking too far ahead because that can be too much to mentally digest. Instead of thinking of all the sets that remain, I remind myself to attack the set directly in front of me and knock them off the list one at a time.
Another task is under my belt and I'm ready to keep moving forward with a clear vision of what I want to achieve.
Stay Strong!
Friday - Shoulders, Traps, and Abs (6-13-08)
Shoulders:
Seated Barbell Front Shoulder Press....1 x 8-10 non-lockout style, 1 x 5-8 reps + 2-4 rest/pause reps (after 2-3 warm-up sets)
Standing One Arm Cable Side Lateral Raise....2 x 8-12
supersetted with Kneeling One Arm Cable Side Lateral Raise....2 x 6-8
Standing Dumbbell Side Lateral Raise....2 drop-sets x 8-12 reps to failure, drop weight by 20-30%, do another 6-8 reps to failure (After 3 warm-up sets)
Traps:
Barbell Shrug....2 x 8-10
supersetted with Cable Upright Rows....2 x 8-10
Rear Delt Machine....1 drop-set x 8-12 reps to failure, drop weight by 20-30%, do another 6-8 reps to failure -- holding each rep for a full second in the contracted position
Abs:
Hanging Leg Raises....1 x 12-15
supersetted with Lying Leg Raises....1 x 12-15
Ab Bench Crunch....1 x 10-12
supersetted with Lying Leg Raises....1 x 10-12
We're down to the 6 weeks to 8 week mark. I weighed 218.5 lbs this morning and am continuing to make consistent progress each week.
It is important that I keep focused on all the extra things like staying active on the weekends, practicing posing daily and tanning. Six weeks to take advantage of and every little bit counts!
I decided to flip flop the order of exercises from the norm and do the compound movements first. And as I was able to go heavier on my presses and shrugs, I stepped back on my laterals a little bit.
Adjusting weights on lateral raises was a good call and I'll continue to keep an eye on side lateral raise and rear delt execution.
Shoulder training as a whole was very good. The pressing movements were strong and I improved on last week's numbers.
Another productive workout week is in the books and more positive steps forward have been taken.
Stay Strong!
High Intensity Cardio Log
Day 
Machine Time
Machine Time Sunday - 6/8 Recumbent Bike 20 minutes
Recumbent Bike 20 minutesThursday - 6/12 Recumbent Bike 20 minutes
Saturday - 6/4 Ran Outside 30 minutes
30 minutesWeek 18
Training
Training
Jim Cipriani's
2008
Total Body Transformation Journal
Week 18
Jim's NEW Top 10
Journey to 2008
Table of Contents
© 2008 Cutting Edge Personal Training. All rights reserved.
Legal Notice: All information presented on the Cutting Edge Personal Training/Jim Cipriani web site may not be reproduced without written consent.
