Thedon's Log

thedon · Dec 29, 2008

Ok...now that i'm hitting the gym on a regular basis and i have a set sked i'm going to start my log... 3 day split with 1 day of just cardio

Arms/ Shoulders abs
Legs
Chest/Back abs
Cardio
Off
Off
Repeat

Monday, December 29th, 2008
arms/ shoulders

Biceps: dumbell curls 3x15 20 lbs
ez curls 40lbs 3x10
50lbs
Machine curls 3x15 30 lbs

Triceps: rope pulldowns 3x15 20 lbs
skullcrushers 3x15 40 lbs
dips 45 pound weight 3x25

Shoulders: dumbell Militaries 3x15 25 lbs
lat raises 3x15 20 lbs
cable front raises 3x 15

Abs: swiss ball situps 3x25
Back extentions 25lbs weight 3x25

Cardio- 20 mins on stationary bike

i want to loos some fat so i'm doing high intensity, high reps, low weight

DriDDeRz · Dec 30, 2008

Hey don

Great to see you have started up a training log, looking forward to seeing sme great sessions bro.

Solid workout session bro, keep training hard :linedrunk:

thedon · Dec 30, 2008

Tuesday, December 30th 2008

Legs: Leg Extentions: 3x20 40 lbs
Ham curls: 3x20 40 lbs
Leg Press: 3x15 270 lbs
Donkey Raises: 3x 20 100 lbs

Cardio: 30 mins on cross ttraining machine

DriDDeRz · Dec 30, 2008

Nice leg session don :tiphat:

Samoan-Z · Dec 31, 2008

nice session bro, looking good.

Welcome to the logs, I am Big-Z and here in the log I am more important than Drid... amazing isn't it lol.

Anywho, keep up the updates man I will be looking forward to seeing your workouts.

I was jk Drid, don't hate me...... love me *uses jedi minds trick* :spy:

thedon · Jan 2, 2009

Wednesday, December 31st 2008

Chest- Bench press 3x15 145 lbs
Hammer Incline presses 3x15 40 lbs
Machine flys 3x15 60 lbs
Cable flys 3x15 20 lbs

Back- T-bar rows 3x20 55 lbs
Lat pulldowns 3x15 60 lbs
close grips pulldowns 3x15 60 lbs
Cable Rows 3x15 60 lbs

Cardio- 15 mins on treadmill medium jog

Thursday January 1st 2009....Gym closed

Friday, January 2nd 2009

Cardio- 15 mins on stationary bike
15 mins on stairclimber
15 mins on crosstrainer
2 mile run on treadmill
15 mins on stationary bike

PrinceVegeta · Jan 2, 2009

Welcome to the logs man! first three sessions look solid! keep up the good work!

thedon · Jan 2, 2009

One question...the gym i am at now has a suana, steam room and a cold room.....wat the cold room be used for?

Samoan-Z · Jan 3, 2009

Body temp regulation?

I know in high school wrestlers used it after a workout for recovery purposes, I beleive it reduces DOMS not a proven theory but an existant one.

thedon · Jan 5, 2009

Sarurday, January 3rd off

Sunday , Jan 4th

arms/ shoulders

Biceps: dumbell curls 3x15 20 lbs
ez curls 40lbs 3x10
50lbs
Machine curls 3x15 30 lbs

Triceps: rope pulldowns 3x15 20 lbs
skullcrushers 3x15 40 lbs
dips 45 pound weight 3x25

Shoulders: dumbell Militaries 3x15 25 lbs
lat raises 3x15 20 lbs
cable front raises 3x 15

Abs: swiss ball situps 3x25
Back extentions 25lbs weight 3x25

Cardio- 2 miles run on treadmill

Monday January 5th 2009

Legs
Leg Extentions: 3x20 40 lbs
Ham curls: 3x20 40 lbs
Leg Press: 3x15 270 lbs
Donkey Raises: 3x 20 100 lbs

those two workouts are the same as the previous ones...the next time i hit theose muscles ill either switch up exercixes or weight

MuscleMecca Crew

Samoan-Z · Jan 7, 2009

Nice sessions bro, I honestly need a swissball but I use the plates instead.

thedon · Jan 10, 2009

Tuesday January 6th, 2009

Chest: DB flys 3x15 25 lbs
DB presses 3x15 40 lbs
Incl DB flys 3x15 25lbs
Incl DB presses 3x15 40lbs

Back: T-bar rows 3x20 55lbs
Cable rows 3x15 60 lbs
Lat pulldowns 3x15 60 lbs
Close Grip lat pulldowns 3x15 60 lbs

Abs: Maching crunches 2x50 30 lbs
Back extentions 2x25 25 lbs

Wednesday, January 7th 2009

Cardio: 5 mile run on treadmill
20 minutes on stationary bike

Thursday January 8th, 2009 OFF
Friday, January 9th, 2009 OFF

Saturday, January 10th, 2009

Arms-
biceps-
DB curls 3x20 25lbs
Cable curls 3x20 20 lbs
ez curls 3x15 40lbs
50 lbs

triceps
skullcrushers 3x20 40 lbs
dips 3x20 25lbs weight on lap

stopped my workout after the dips, wasnt feelin to hot, skipped the rest of the triceps and abs and cardio and just went home....relaxing now feel alittle better but my stomach was killing me at the gym

Samoan-Z · Jan 10, 2009

Great sessions, don take some vitamin C and get plenty of rest alot of people have been getting flu lately.

thedon · Jan 16, 2009

Sunday January 11th, 2009 OFF-sick

Monday January 12th, 2009 OFF- sick

Tuesday January 13th 2009 OFF- sick

Wednesday January 14th 2009

Legs- leg extensions- 3x20 50 lbs
ham surls- 3x20 50 lbs
leg press- 3x15 270 lbs
donkey calf raises 3x25 100 lbs

Cardio- 30 mins on sationary bike

Thursday January 15th 2009

Chest- Bench press- 3x15 145 lbs
Incl. Bencah press- 3x15 115 lbs
Machine flys - 3x15 60 lbs

Back- Deadlifts- 3x15 155lbs
t-bar rows- 3x15 55 lbs
Lat pull downs 3x15 75 lbs
cable rows 3x15 75 lbs

Abs- swiss ball situps 2x50
swiss ball back extensions 2x25

Friday January 16th 2009

Cardio- 5 mile run
30 mins on stationary bike

felt revitalized after taking a bit of a break to get healthy...took some Vit C...thanks for the reminder Z

PrinceVegeta · Jan 17, 2009

Strong sessions man! keep up the good work!

Hypocrisy86 · Jan 18, 2009

Hey glad to see your hitting them weights up.
keep it up broo!

Samoan-Z · Jan 19, 2009

NP Bro, im the self appointed training logz king for a reason lol.

Feeling better though or still a bit grogged?

thedon · Jan 20, 2009

Saturday January 17th 2009..OFF

Sunday January 18th 2009..OFF

Monday January 19th 2009

Arms

Biceps- Cable curls- 3x15 20 lbs
Standing dumbell curls 3x15 25lbs
Hammer curls 3x15 25lbs
triceps- Skull cruchers 3x20 50 lbs
Calbe tricep extensions 3x20 25 lbs
Dips with 35lbs weight- 3x15
Shoulders- Military press 3x15 85 lbs
lat raises 3x20 20 lbs
Cable Front raises 3x15 15lbs

abs- situps 2x50
back extensions with 25lbs weight 2x25

Cardio- 30 minutes on cross trainer

Tuesday January 20th 2009

Legs- jumping squats 3x20
barbell lunges 3x20 45 lbs...just the bar for a distance of maybe 50 feet back and
forth

leg extensions 3x15 50 lbs
ham curls 3x15 50 lbs

i have all my energy back z, thanks for asking...thanks everyone for commenting on my sets...if you guys have anything you want to chip in or suggest i do different don't be shy...i am open to improvements

Thedon's Log

thedon

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