Training
Week Ending: Saturday, April 5, 2008
Monday - Chest & Calves (3-31-08)
Chest:
Bench Press....2 x 5-8 (After 3-4 warm-up sets) working up to 365 lbs.
Incline Barbell Press....2 x 5-8 working up to 315 lbs.
Flat Dumbbell Press ....2 x 5-8 working up to 130 lbs dumbbells
Calves:
Seated Calf Raise....2 x 8-12 working up to 140 lbs.
Standing Calf Raise....2 x 8-12 working up to 400 lbs.
My elbows are really an issue on the flat bench barbell press. I am not able to go to failure comfortably. And I think I am letting my ego get in the way. Heck, that happens when you are a competitive person and you train with two weight mongers...I guess. My training partners ARE getting the most out of me though. Alternatively, inclines feel great. One of my partners was short on time, so instead of doing a dumbbell flye and one more finishing movement we opted for a heavy dumbbell press. These, unlike the barbell version, felt great. I am glad we did them.
As usual for Mondays, I closed out the workout with a few intense sets of calf work
Tuesday - Legs (4-01-08)
Legs:
Leg Curls....3 x 8-10 working up to 120 lbs.
Leg Extensions....3 x 8-12 working up to 200 lbs.
Stiffleg Deadlift....2 x 5-8 (after warm-ups) working up to 255 lbs.
Step-ups....3 x 8/side working up to 75 lb dumbbells
Hack Squats...2 x 5-8 (after 1 acclimation set) working up to 410 lbs.
A little change in the split this week (and the weeks to come). One of the guys that I train with has a time issue every other Wednesday. There have been two leg workouts where he has had to leave early. And, believe me, he doesn't like to do that. So every-other-week, we are going to flip-flop leg day with back day. He can get out in time on back day. Legs just take a little longer.
This is the first week we flopped the two days. Instead of doing my normal back on my own, I did legs on my own. I don't mind training alone. But I do notice a change in intensity. Instead of moving a ton of weight, I notice my intensity gets amplified in my pace.
I started the workout stagger-setting leg extensions and leg curls. This got my legs pre-exhausted and warmed-up. After three rounds of that, I was ready to attack. This week, I wanted to work Stiffleg Deadlifts back in. My original plan was to stagger them with Hack Squats, but someone was on that. So I did the Stifflegs in standard fashion. I haven't done these in awhile, and I felt it. It felt a little awkward and out of the groove. But, yet, it felt great doing them again.
My Monday and Wednesday workout partners were deep into their workout, so they met up with me on Step-ups. Mockingly-so. Jake thinks this movement is for sissies. He thinks differently now. And Matty was a trip to watch. Matty is about 6' 4" and about 300 lbs. When he stands up on a bench, he looks like a behemoth. Not to mention it is always funny to see a larger man almost fall over.
Time was an issue for me, so I was only able to go up so much on Hack Squats. I had planned to do one more set, but I had to get ready for my appointment. Overall, it was a great leg day and a nice change of pace.
Wednesday - Back and Abs (4-02-08)
Back:
Front Pulldowns....2 x 5-8 (After 3-4 warm-up sets) working up to 220 lbs
T-bar Row....2 x 5-8 (After an acclimation set)
Pull-ups....3 x max
Low Cable Rows....2 x 5-8 working up to 250 lbs
Abs:
Cable Wood Chopper...2 x 12-15 per side
Hanging Leg Raise....2 x 12-15
Decline Crunches....2 x 12-15
First let me start by saying my hamstrings were killing me today. I have no doubt it is from the reintroduction of Stiffleg Deadlifts into my workout yesterday. I went into this workout knowing that I would need some serious warm-ups before my row movements.
This is my first regular week doing back with training partners. Normally, I would have done a row, pull, and row this week. But Jake wanted to start with Pulldowns. So after that I set the pace to follow up with a row, a pull, and a row. This was a great back workout. Again, it is noticeable how valuable a training partner can be.
I closed out this good workout with some good ab work.
Next Wednesday will be a leg day. So it will be two weeks before I see a back workout with a training partner by my side.
Thursday - Shoulders (4-03-08)
Shoulders:
Seated Front Barbell Press....2 x 5-8 (after 3-4 warm-up sets) up to 225 lbs
Cable Upright Row with Rope Attachment....2 x 8-12 (after a warm-up)
Alternate Front Dumbbell Raise ....2 x 8-12
Rear Delt Machine....2 x 9-12
As I have stated in past entries, I am planning on flip-flopping upright rows with side lateral raises every other week. I liked them when I was doing them, but too many weeks in a row seem to catch up to me. I was able to go back to a version of upright rows this week.
I love training shoulders. I love the power of pressing and I love the pump I get from the workout. As structured, I closed out the workout with a front raise and a rear delt movement.
Friday - Triceps & Biceps (3-28-08)
Triceps & Biceps:
Closegrip Bench Presses....2 x 5-8 (after 3-4 warm-up sets) up to 295 lbs
Lying Extensions....2 x 8-12 (after a warm-up set)
Underhand Pushdowns....2 x 8-12
Standing Alternate Dumbbell Curls....2 x 5-8/side (after a couple warm-ups)
Preacher Curls....2 x 8-10
One Arm Cable Hammer Curl with Rope Attachment....2 x 8-12
Today I had Jake and Matty with me for arms. So that means it was going to be more of a powerful day and it would take a little longer than usual to get through it.
On a side note, my shoulders are aching from yesterday. In a good way. I can't remember the last time I could say that every head of my shoulder ached. It didn't effect my workout at all. Great arm day. Just like my hamstrings and shoulders this week, I have no doubt that my arms are going to ache tomorrow.
Week 9
Training
Training
Jim Cipriani's
2008
Total Body Transformation Journal
Week 9
Jim's Supplements
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.
