Workout Journal
A workout journal is a wonderful tool to use because it allows you to keep track of your progress. By using this journal, I can look at what my previous workouts so I know exactly what I have to do to push myself a little harder and farther every time I work out.
Here is my workout journal.
DISCLOSURE: EVERYONE NEEDS TO WORKOUT AT THEIR OWN PACE. THE IMPORTANT THING IS THAT YOU DO SOME FORM OF EXERCISE AT LEAST 3 DAYS A WEEK.
Wednesday 9/23/09 abs & shoulders & legs
crunches 4 sets of 15
leg lifts 4 sets of 10
shoulder on GymFlex gym
upright row 3 sets of 20
shoulder press 6 sets of 15
front raises 3 sets of 10
legs on GymFlex
squats 5 sets 20, 18, 16, 14, 12
Thursday 9/24/09 back & biceps
back on M2 Inspire gym
3 super sets
3 x 40 reps = 120 reps
lat pulldown 7 x 10 reps
mid row 5 x 10 reps
chin ups 6 x 10 reps
seated row 7 x 10 reps
biceps on GymFlex gym
standing curls 7 sets (3 sets of 12 & 4 sets of 10)
Friday 9/25/09 cardiovascular
45 minute bike ride
Friday 9/25/09 cardiovascular
swimming 112 laps
Saturday 9/26/09 chest & triceps
chest
4 super sets flat bench
flat bench dumbbell press 45 lbs.
flat bench dumbbell fly 20 lbs.
4 super sets decline bench
decline dumbbell press 40 lbs.
decline dumbbell fly 20 lbs.
closed grip bench press on GymFlex 5 sets 20, 18, 16, 14, 12
triceps on GymFlex
lying triceps presses 4 sets 20, 18, 16, 14,
lying triceps presses incline 4 sets of 16
Sunday 9/27/09 swimming, legs, and abs
100 laps in the pool
bicycle crunches 5 sets of 15
crunches 3 sets of 15
leg lifts 3 sets of 15
back raises 3 sets 15, 12, 12
squats on Bosu ball 3 sets 20, 16, 12
GymFlex squats 3 sets 16, 16, 10
calf raises 4 sets 18, 18, 15, 12
bicycle crunches 3 sets of 10
crunches 3 sets 12, 10, 10
Monday 9/28/09 shoulders
GymFlex shoulder press 3 sets of 12
GymFlex lateral raises 3 sets of 10
GymFlex upright row 3 sets of 10
GymFlex front shoulder raises 3 sets of 10
Wednesday 9/30/09 back & biceps
back on M2 Inspire gym
3 super sets
3 x 40 reps = 120 reps
lat pulldown 7 x 10 reps
mid row 5 x 10 reps
chin ups 6 x 10 reps
seated row 7 x 10 reps
biceps on GymFlex gym
standing curls 7 sets (3 sets of 12 & 4 sets of 10)
Thursday 10/1/09 chest & triceps & abs
chest
4 super sets flat bench
flat bench dumbbell press 45 lbs.
flat bench dumbbell fly 20 lbs.
4 super sets decline bench
decline dumbbell press 45 lbs.
decline dumbbell fly 20 lbs.
reverse grip bench press on GymFlex 2 sets of 15
closed grip bench press on GymFlex 6 sets of 15
triceps on GymFlex
laying triceps press 7 sets of 15
bicycle crunches 4 sets of 15
swiss ball crunches 4 sets of 15
punches with 3 lbs. weights 4 sets of 60
lat pulldown 7 x 10 reps
mid row 5 x 10 reps
chin ups 6 x 10 reps
seated row 7 x 10 reps
Friday 10/2/09 day off
Saturday 10/3/09 shoulders & legs
shoulders
shoulder press 3 sets 16, 14, 15
bosu ball lateral raises 10 lbs. dumbbell 3 sets 0f 10
GymFlex upright row 3 sets 16, 14, 15
front raises 3 sets of 10
punches with 3 lbs. weights 3 sets of 60
legs
bosu ball squats 3 sets of 12
GymFlex squats 3 sets 16, 14, 15
bosu ball lunges 3 sets of 10
Sunday 10/4/09 Cardiovascular & abs & back & biceps
swimming 132 laps
bicycle crunches 4 sets of 15
swiss ball crunches 4 sets of 12
back raises bosu ball 4 sets of 15
leg lifts 3 sets of 15
back on M2 Inspire gym
3 super sets
3 x 40 reps = 120 reps
lat pulldown 7 x 10 reps
mid row 5 x 10 reps
chin ups 6 x 10 reps
seated row 7 x 10 reps
biceps
3 supersets
dumbbell curls 20 lbs. x 8 reps
GymFlex straight bar x 12 reps
Monday 10/5/09 cardiovascular workout on bosu ball for 40 minutes
This is an awesome workout. I will video this and show you. Get a bosu ball quick and it will kick your butt.
Tuesday 10/6/09 chest & triceps & abs & cardiovascular
chest
3 super sets decline bench
decline dumbbell press 45 lbs.
decline dumbbell fly 20 lbs.
3 super sets flat bench
flat bench dumbbell press 45 lbs.
flat bench dumbbell fly 20 lbs.
reverse grip bench press on M2 Inspire gym 3 sets 7 x 10, 7 x 10, 8 x 10
closed grip bench press on GymFlex 3 sets of 25
M2 triceps press down 4 x 10 x 3 sets
lying triceps presses on GymFlex 4 sets of 20
closed grip bench press 10 reps straight into triceps presses 10 reps then 10 closed grip bench press 10 reps then triceps presses 10 reps then 15 reps closed grip bench press and finally 15 triceps presses = 70 reps for my last set.
ran 2 miles
250 crunches
50 bicycle crunches
Wow, I got some crazy training in on this day. I rest very little in between everything so it makes it more intense.
triceps on GymFlex
laying triceps press 7 sets of 15
Wednesday 10/7/09 swimming
1 hour swim
Thursday 10/8/09 swimming & abs
100 crunches
1 hour swim
I have now switched to a full body workout. It is incredible because it is a very high intensity workout designed to burn fat while adding strength and endurance.
The Beautiful thing is that it only takes me 40 minutes to finish after my warm up. It makes you feel incredible afterwards. Only time will tell so keep up with my progress.
Friday 10/9/09
Total Body Workout
The following exercises are a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.
Dumbbell Bench Press 45 lb. x 10 reps
Seated Row on M2 5 x 10 reps
Squats of GymFlex 10 reps
Flat Bench Dumbbell Fly 20lb. x 10 reps
Lat Pulldown on M2 7 x 10 reps
Dumbbell Shoulder Press 20 lb. x 10 reps
EZ Bar Curls on M2 6 x 10 reps
Triceps Skull Press on GFT 10 reps
Closed Grip Bench Press On GFT 10 reps
Chin Up on M2 7 x 10 reps
Calf Raises on GFT 10 reps
Reverse Bench Press on M2 7 x 10 reps
Times 3 sets
Saturday 10/10/09
swimming for 1 hour
Sunday 10/11/09
Total Body Workout
The following exercises are a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.
Chin Up on M2 7 x 10 reps
Decline Dumbbell Bench Press 45 lb. x 10 reps
Squats of GymFlex 10 reps
Lat Pulldown on M2 7 x 10 reps
Decline Bench Dumbbell Fly 20lb. x 10 reps
Dumbbell Shoulder Press 20 lb. x 10 reps
EZ Bar Curls on M2 7 x 10 reps
Triceps Skull Press on GFT 10 reps
Closed Grip Bench Press On GFT 10 reps
Seated Mid Row on M2 7 x 10 reps
Calf Raises on GFT 10 reps
Reverse Bench Press on M2 7 x 10 reps
Upright Row on M2 7 x 10 reps
Times 3 sets in 42 minutes
Monday 10/12/09
Swimming 1 hour
Core training and abs
Tuesday 10/13/09
3 mile run
Wednesday 10/14/09
Total Body Workout
The following exercises are a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.
Incline Dumbbell Bench Press 45 lb. x 10 reps
Chin Up on M2 8 x 10 reps
Squats of GymFlex 10 reps
Flat Bench Dumbbell Fly 20lb. x 10 reps
Lat Pulldown on M2 8 x 10 reps
Dumbbell Arnold Shoulder Press 20 lb. x 10 reps
Calf Raises on GFT 10 reps
EZ Bar Curls on M2 8 x 10 reps
Triceps Skull Press on GFT 10 reps
Closed Grip Bench Press On GFT 10 reps
Seated Mid Row on M2 8 x 10 reps
Reverse Bench Press on M2 8 x 10 reps
Dumbbell Shrugs 40 lb. x 10 reps
Times 3 sets in 29 minutes
Thursday 10/15/09
3.5 mile run
45 minutes core training and abs
Friday 10/16/09
Total Body Workout
The following exercises are a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.
Flat Dumbbell Bench Press 45 lb. x 10 reps
Chin Up on M2 9 x 10 reps
Squats of GymFlex 10 reps
Flat Bench Dumbbell Fly 30lb. x 8 reps
Lat Pulldown on M2 9 x 8 reps
Calf Raises on GFT 10 reps
Shoulder Press Dumbbell 30 lb. x 8 reps
EZ Bar Curls on M2 9 x 8 reps
Triceps Skull Press on GFT 10 reps
Closed Grip Bench Press On GFT 10 reps
Seated Mid Row on M2 8 x 8 reps
Reverse Bench Press on M2 8 x 8 reps
Dumbbell Shrugs 45 lb. x 10 reps
3 sets in 32 minutes
Saturday 10/17/09
45 minutes core training and abs
swimming 1 hour
Sunday 10/18/09
Total Body Workout
The following exercises are a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.
Chin Up on M2 9 x 10 reps
Flat Dumbbell Bench Press 45 lb. x 10 reps
Squats of GymFlex 10 reps
Lat Pulldown on M2 8 x 8 reps
Incline Bench Dumbbell Fly 30lb. x 8 reps
Calf Raises with dumbbells 40 lb x 10 reps
Arnold Shoulder Press Dumbbell 20 lb. x 8 reps
EZ Bar Curls on M2 9 x 8 reps
Triceps Skull Press on GFT 10 reps
Closed Grip Bench Press On GFT 10 reps
Seated Mid Row on M2 7 x 8 reps
Reverse Bench Press on M2 8 x 8 reps
Dumbbell Shrugs 45 lb. x 8 reps
3 sets in 29 minutes
Monday 10/19/09
3 mile run
45 minutes core training and abs
Tuesday 10/20/09
Total Body Workout
The following exercises are a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.
Incline Dumbbell Bench Press 45 lb. x 10 reps
Chin Up on M2 8 x 10 reps
Squats of GymFlex 10 reps
Lat Pulldown on M2 7 x 10 reps
Flat Bench Dumbbell Fly 30lb. x 8 reps
Calf Raises with dumbbells 40 lb x 10 reps
Shoulder Press Dumbbell 30 lb. x 8 reps
EZ Bar Curls on M2 8 x 10 reps
Triceps Press Down on M2 Gym 4 x 10 reps
Closed Grip Bench Press On GFT 10 reps
Seated Mid Row on M2 7 x 10 reps
Reverse Bench Press on M2 8 x 10 reps
Dumbbell Shrugs 45 lb. x 10 reps
3 sets in 39 minutes
Wednesday 10/21/09
3.5 mile run
45 minutes core training and abs
Thursday 10/22/09
Total Body Workout
The following exercises are a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.
Chin Up on M2 8 x 10 reps
Flat Bench Dumbbell Press 45 lb. x 8 reps
Squats of GymFlex 10 reps
Lat Pulldown on M2 8 x 8 reps
Incline Bench Dumbbell Press 45 lb. x 8 reps
Calf Raises with dumbbells 40 lb x 10 reps
Arnold Shoulder Press Dumbbell 20 lb. x 8 reps
EZ Bar Curls on M2 9 x 8 reps
Triceps Press Down on M2 Gym 5 x 8 reps
Closed Grip Bench Press On GFT 10 reps
Seated Mid Row on M2 8 x 8 rep
Flat Bench Dumbbell Fly 20 lb. x 10 reps
Dumbbell Shrugs 45 lb. x 10 reps
3 sets in 21 minutes
Friday 10/23/09
took a day off
Saturday 10/24/09
8:00 a.m. 5 k run for charity
Total Body Workout
The following exercises are a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.
Incline Bench Dumbbell Press 45 lb. x 8 reps
Chin Up on M2 9 x 8 reps
Squats of GymFlex 8 reps
Flat Bench Dumbbell Press 45 lb. x 8 reps
Lat Pulldown on M2 8 x 8 reps
Closed Grip Bench Press On GFT 10 reps
Calf Raises with dumbbells 40 lb x 10 reps
Arnold Shoulder Press Dumbbell 20 lb. x 10 reps
dumbbell curls 20 lb. x 10 reps
Triceps Press Down on M2 Gym 5 x 8 reps
Seated Mid Row on M2 8 x 8 rep
Flat Bench Dumbbell Fly 30 lb. x 8 reps
Dumbbell Shrugs 45 lb. x 10 reps
3 sets in 31 in minutes
Sunday 10/25/09
45 minutes core training and abs
Monday 10/26/09
Total Body Workout
The following exercises are a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.
I changed my workout around a little bit. This workout kicked my butt big time.
Flat Bench Dumbbell Press 45 lb. x 10 reps
Chin Up on M2 9 x 10 reps
Dumbbell Squats into shoulder press 30 lb. x 8 reps (does two of my exercises in one killer exercise wow)
Incline Bench Dumbbell Press 45 lb. x 10 reps
Bent over two arm dumbbell row 30 lb. x 10 reps
Dumbbell power squat into shoulder shrugs 35 lb. x 8 reps (This exercise allows me to add another leg exercise while doing calf raises and shrugs in one exercise. Wow hard.)
dumbbell curls 20 lb. x 10 reps
Flat Bench Dumbbell Fly 20 lb. x 10 reps
Dumbbell Single-leg Romanian Dead lift 20 lb. x 8 reps each leg (Another grueling exercise that I tried for the first time. Love it.)
Lat Pulldown on M2 8 x 8 reps
Upright Row 8 x 10 reps
Triceps Press Down on M2 Gym 4 x 10 reps
3 sets in 43 minutes (One of my best workouts yet. Google any of the exercises that you might not know about. I will soon put some examples up.)
Tuesday 10/27/09
Table of contents for Fight Against Fat the Series
Hooman Hamzehloui 2009
www.HoomanCan.com
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