Jenn's Training Journal

[JK333]

Alright I can't post my entire workouts but I need somewhere to keep track of the weights that I normally use for high reps and low reps. My PR's for low reps. That way if I heaven forbid ever lose my training book or one day forget it at home I can hop on line and look things up. Also this will be a quick way for me to look and see if I am losing, gaining or maintaining strength.

Low Rep PR's - 6 Reps or less.

Upper Body

Push Press - 60 lbs (I suck at this) - June
Underhand Barbell Row - 115 lbs - July 17th*
Standing Military Press - 60 lbs - May
Pull Ups - BW * 5 - April
Lat Pull Down Overhand Wide - 130 lbs - April
Lat Pull Down Underhand - 160 lbs - June
Seated Row - 132.5 lbs - April
Flat Dumbell Press - 45's - April
Incline Bench Press - 105 lbs - July 17th*
Flat Bench Press - 120 lbs - June
Dumbell Shoulder Press - 25's - May
Tricep Pushdown with Rope - 120 lbs - May
Kneeling Rope Crunches - 160 lbs - July*

Lower Body

Good Mornings - 115 lbs - April
Leg Press - 405 lbs - June
Full Squat - 175 lbs - July 19th *
Front Squats - 110 lbs - July
Sumo Deadlifts - 150 lbs - June
Conventional Deadlifts - 180 lbs - May
Lying Leg Curl - 80 lbs - March
Step Ups - 35 lb dumbells - May
Front Lunge - 110 lbs - May
Romanian Deadlifts - 185 lbs - JULY 19th *

High Rep Weights - 10 Reps or More

Upper Body

Incline DB Press - 40's - July 20th *
Flat Dumbell Rows - 35's - June
Incline DB Rows - 40's - July 20th *
Lat Pull Down's Wide Grip - 112.5 lbs - July
Standing Dumbell Press- 20's - July
Seated Row - 100 lbs - June
Tricep Pushdowns with Rope - 100 lbs

Lower Body

Bulgarian Squats - 55 lb Barbell - July 19th *
Romanian DL's - 115 lbs - July
Step Ups - 45 lb Barbell
Sumo's - 125 lbs - June
Reverse Lunges - 40 lb Barbell - June
Full Squat - 135 lbs - May
Front Lunges - 65 lbs - July
Cable Pull Thru's - 80 lbs - July

Edited - with new PR rather than start new post I will just edit this one.

[JK333]

Lower Body workout Sunday, July 16th - good workout considering the training at fire tower in morning. No PR's but didn't go overly light either.

[JK333]

Upper Body Workout - very good workout today. 2 PR's on the low reps - UH Barbell Rows - 115 lbs and Incline Bench Press of 105 Lbs. High Rep wide lat pulldowns hit 112.5 lbs. Shoulders still not moving - weakest area by far and can't go up at all.

[JK333]

Lower Body Workout - 3 PR's today. :clap:

Low Rep Full Squats - 175 lbs

Low Rep Romanian Deadlift - 185 lbs

High Rep Bulgarian Squats - 55 lb Barbell

[JK333]

Upper Body Workout

Still continue to suck at Military Presses - can't move up past 50 lbs - even with just reps of 3. :baby:

Strong tonight on high reps of Incline DB Press and Incline DB Row - used 40's for both.

UH Lat Pull Down remain strong at all sets of 160 lbs.

[JK333]

Brought over from old journal

July 26th, 2006
Lower Body Workout last night - July 25th, 2006. Not too bad considering that I had to take it easy because of my appendix attack and liquid diet for 2 days. PR on the Cable Pull Thru's of 100 lbs with high reps. Edited - also forgot PR on front lunges 75 lb barbell with high reps. Little lower weight used than normal on the front squats and sumo deadlifts because I didn't want to aggravate my appendix too much - so far so good - knock on wood.

[JK333]

Workout Update-

Wednesday July 26th
Very impressed with workout. Still careful because of appendix or whatever was wrong but I did have a few PR’s.
Incline Bench Press – 110 lbs (low rep)
Underhand Barbell Row – 120 lbs (low rep)

Lat Pull down wide grip – 120 lbs (high rep)
Standing DB Press – 25’s – highest I have been in a while

Followed by 12 intervals of HIIT on stairmaster – I figured this may be less aggravating to my appendix/stomach than the treadmill.

Thursday, July 27th – 45 min steady state cardio

Friday, July 28th – Lower Body workout. Not bad but still taking it easy. No PR’s – fairly consistent

Saturday, July 29th – off due to golf tournament

Sunday, July 30th – Upper Body Workout. Good Workout. Weights up to normal. No PR’s. Back to doing HIIT on treadmill/bike – 6 intervals each. Consistently using 40’s for high rep Incline DB Press and Incline DB Row.

Monday, July 31st – Lower Body Workout. Not a bad workout. Weighted cable rope crunches up to 170 lbs. Cable Pull throughs at 110. All other weights fairly consistent. Had a hard time with front squats as I had just come from a massage and was all slippery with massage oil. No stomache soreness at all last night.

[JK333]

Had to copy and paste this so I can edit it on an ongoing basis - I can't edit the old one.

Low Rep PR's - 6 Reps or less.

Upper Body

Push Press - 60 lbs (I suck at this) - June
Underhand Barbell Row - 120 lbs - July 26th*
Standing Military Press - 60 lbs - May
Pull Ups - BW * 5 - April
Lat Pull Down Overhand Wide - 130 lbs - April
Lat Pull Down Underhand - 160 lbs - June
Seated Row - 132.5 lbs - April
Flat Dumbell Press - 45's - April
Incline Bench Press - 110 lbs - July 26th*
Flat Bench Press - 120 lbs - June
Dumbell Shoulder Press - 25's - May
Tricep Pushdown with Rope - 120 lbs - May
Kneeling Rope Crunches - 160 lbs - July*

Lower Body

Good Mornings - 115 lbs - April
Leg Press - 405 lbs - June
Full Squat - 175 lbs - July 19th *
Front Squats - 110 lbs - July
Sumo Deadlifts - 150 lbs - June
Conventional Deadlifts - 180 lbs - May
Lying Leg Curl - 80 lbs - March
Step Ups - 35 lb dumbells - May
Front Lunge - 110 lbs - May
Romanian Deadlifts - 185 lbs - JULY 19th *

High Rep Weights - 10 Reps or More

Upper Body

Incline DB Press - 40's - July 20th *
Flat Dumbell Rows - 35's - June
Incline DB Rows - 40's - July 20th *
Lat Pull Down's Wide Grip - 120 lbs - July 26th*
Standing Dumbell Press- 25's - July 26th*
Seated Row - 100 lbs - June
Tricep Pushdowns with Rope - 100 lbs
Incline DB Curls - 20's - July 26th*

Lower Body

Bulgarian Squats - 55 lb Barbell - July 19th *
Romanian DL's - 115 lbs - July
Step Ups - 45 lb Barbell
Sumo's - 125 lbs - June
Reverse Lunges - 40 lb Barbell - June
Full Squat - 135 lbs - May
Front Lunges - 65 lbs - July
Cable Pull Thru's - 110 lbs - July 31st*

Edited - with new PR rather than start new post I will just edit this one.

[JK333]

Hills completed. 3.2 miles.

[JK333]

Upper Body workout completed. No PR's but a good workout. I think I will soon be able to move up on the DB Shoulder Presses - did the entire workout with 25's this time. I'll be really happy if I can start to build some strength in my shoulders.

HIIT completed - as per post in Chat area - not an enjoyable experience - however I didn't choke anyone.

[JK333]

Thursday - off

Today - 40 minutes steady state cardio

Starting Next Phase with Erik tommorrow (Saturday) and looking forward to the new workout.

[JK333]

Saturday - Good Workout. Really enjoyed it. First day on new program - lower body. I haven't trained calves in a long time. Feeling it a bit today. HIIT right after lower body - really liked the new interval times.

Sunday - Upper Body Workout. No PR's. A couple of new exercises. Good workout overall. Went for 30 minute run tonight outside - it felt great.

[JK333]

Had to copy and paste this so I can edit it on an ongoing basis - I can't edit the old one.

Low Rep PR's - 6 Reps or less.

Upper Body

Push Press - 60 lbs (I suck at this) - June
Underhand Barbell Row - 120 lbs - July 26th*
Standing Military Press - 60 lbs - May
Pull Ups - BW * 5 - April
Lat Pull Down Overhand Wide - 130 lbs - April
Lat Pull Down Underhand - 160 lbs - June
Seated Row - 132.5 lbs - April
Flat Dumbell Press - 45's - April
Incline Bench Press - 110 lbs - July 26th*
Flat Bench Press - 120 lbs - June
Dumbell Shoulder Press - 25's - May
Tricep Pushdown with Rope - 120 lbs - May
Kneeling Rope Crunches - 160 lbs - July*
T-Bar - 60 lbs - August 6th*

Lower Body

Good Mornings - 115 lbs - April
Leg Press - 405 lbs - June
Full Squat - 175 lbs - July 19th *
Front Squats - 110 lbs - July
Sumo Deadlifts - 150 lbs - June
Conventional Deadlifts - 180 lbs - May
Lying Leg Curl - 80 lbs - March
Step Ups - 35 lb dumbells - May
Front Lunge - 110 lbs - May
Romanian Deadlifts - 185 lbs - JULY 19th *

High Rep Weights - 10 Reps or More

Upper Body

Incline DB Press - 40's - July 20th *
Flat Dumbell Rows - 35's - June
Incline DB Rows - 40's - July 20th *
Lat Pull Down's Wide Grip - 120 lbs - July 26th*
Standing Dumbell Press- 25's - July 26th*
Seated Row - 100 lbs - June
Tricep Pushdowns with Rope - 100 lbs
Incline DB Curls - 20's - July 26th*
Incline DB Laterals - 10's - Aug 6th*
Decline Tricep Extensions - 25 lbs on ez bar

Lower Body

Bulgarian Squats - 55 lb Barbell - July 19th *
Romanian DL's - 115 lbs - July
Step Ups - 45 lb Barbell
Sumo's - 125 lbs - June
Reverse Lunges - 40 lb Barbell - June
Full Squat - 135 lbs - May
Front Lunges - 65 lbs - July
Cable Pull Thru's - 110 lbs - July 31st*
Standing Calf Raises - 90 lbs - Aug 5th *

Edited - with new PR rather than start new post I will just edit this one.

Updated

[JK333]

Monday - Off - Gym Closed so I did Monday's workout on Sunday
Tuesday - Off

Wednesday - Lower Body workout. I was quite tired so kept the weights a little below normal. No PR's. HIIT at end of workout - loved it.

[JK333]

Thursday Workout - Upper Body

Day after refeed. Awesome workout.
PR's on Push Presses- 65 lbs :clap: :clap: :clap: Finally some flipping movement.
Was able to hit 130 lbs on all my sets of wide lat pulldowns
High rep Flat DB Press were done with 40's
Seated Cable Row at high reps was 100 lbs.

Friday Workout - Steady State Cardio - All 35 minutes on treadmill. 3.25 miles.

[JK333]

Had to copy and paste this so I can edit it on an ongoing basis - I can't edit the old one.

Low Rep PR's - 6 Reps or less.

Upper Body

Push Press - 65 lbs (I suck at this) - August 10th*
Underhand Barbell Row - 120 lbs - July 26th*
Standing Military Press - 60 lbs - May
Pull Ups - BW * 5 - April
Lat Pull Down Overhand Wide - 130 lbs - April
Lat Pull Down Underhand - 160 lbs - June
Seated Row - 132.5 lbs - April
Flat Dumbell Press - 45's - April
Incline Bench Press - 110 lbs - July 26th*
Flat Bench Press - 120 lbs - June
Dumbell Shoulder Press - 25's - May
Tricep Pushdown with Rope - 120 lbs - May
Kneeling Rope Crunches - 160 lbs - July*

Lower Body

Good Mornings - 115 lbs - April
Leg Press - 405 lbs - June
Full Squat - 175 lbs - July 19th *
Front Squats - 110 lbs - July
Sumo Deadlifts - 150 lbs - June
Conventional Deadlifts - 180 lbs - May
Lying Leg Curl - 80 lbs - March
Step Ups - 35 lb dumbells - May
Front Lunge - 110 lbs - May
Romanian Deadlifts - 185 lbs - JULY 19th *

High Rep Weights - 10 Reps or More

Upper Body

Incline DB Press - 40's - July 20th *
Flat DB Press - 40's - August 10th*
Flat Dumbell Rows - 35's - June
Incline DB Rows - 40's - July 20th *
Lat Pull Down's Wide Grip - 120 lbs - July 26th*
Standing Dumbell Press- 25's - July 26th*
Seated Row - 100 lbs - June
Tricep Pushdowns with Rope - 100 lbs
Incline DB Curls - 20's - July 26th*

Lower Body

Bulgarian Squats - 55 lb Barbell - July 19th *
Romanian DL's - 115 lbs - July
Step Ups - 45 lb Barbell
Sumo's - 125 lbs - June
Reverse Lunges - 40 lb Barbell - June
Full Squat - 135 lbs - May
Front Lunges - 65 lbs - July
Cable Pull Thru's - 110 lbs - July 31st*

Edited - with new PR rather than start new post I will just edit this one.

Updated