Jim's Training Journal - September 2007

The Plan

August 27, 2007 - September 21, 2007

Each pair of exercises (i.e. 1A & 1B) constitutes a “Superset”.

In the first Superset (1A & 1B), I do one set of the first exercise, rest 1 minute, and then perform the next exercise. Rest 2 minutes after completing the Superset (i.e. after 1B) before repeating this Superset.

In all other Supersets, I rest 30 seconds between exercises and 60 seconds after completing the Superset.

NOTE: Sometimes the first exercise of the day is too hard to do in a superset, so it is done on its own with a full 2 minutes rest between sets (i.e. squats).

I train as close to momentary muscular failure as possible.

I would be a smart to finish each workout with stretching for the tight muscle groups - - something that tends to get neglected in most of my training.

Day 1

A1) Bench Press (3x5 after warm-up)

A2) DB Row (3x5 after warm-up)

B1) DB Fly-Press (4x8)

B2) Barbell Row (4x8)

C1) Incline DB Press (3x12)

C2) Face Pulls (3x12)

Day 2

A1) Sumo Squat (3x5 after warm-up)

B1) Stiff-leg Deadlift (4x8)

B2) Side Plank (2x5) hold each rep for an 8 second count

C1) BB Split Squat (3x12)

C2) Stability Ball (SB) Crunch (3x15)

Day 3

A1) Weighted Chin-ups (3x5 after warm-up)

A2) Seated DB Shoulder press (3x8 after warm-up)

B1) V-Grip Pulldown (4x8)

B2) Cable Lateral Raise (4x8)

C1) Decline DB Triceps Extension (4x8)

C2) E-Z Bar Curls (4x8)

D1) E-Z Bar Triceps Extension (3x12)

D2) Zottman Curls (3x12)

Day 4

A1) Snatch-Grip Deadlift (3x8 after warm-up)

A2) Medicine Ball Crunch (3x20)

B1) DB Step-ups (4x8)

B2) SB Jackknife (3x12)

C1) Lying Leg Curl (3x12)

C2) Calf Raise (3x20)

A Word on Warm-ups

Never skip a warm-up.

I start the day with my Bodyweight Warm-up Circuit – I do not rest during this circuit.

1. Prisoner or Y-Squat with a band x 10 reps

2. Pushups or Dips 10 reps

3. Any bodyweight lunge x 8 reps per side - or Swiss ball Leg Curls x 10 reps

4. Inverted Row or Pull-ups x 10 reps

Then, for a specific warm-up, I perform 3 sets of each of the first 2 exercises in each workout. I start with 50% of my "work set" weight for 10-12 reps, then 75% 6-8 reps, and finally about 90% for a 3 rep acclimation set.

If I am limited by time, I reduce the number of sets in the workout, but always perform the full warm-up.