Week #4
Sean's Daily Training Journal

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Friday, July 27th, 2001

Back and Biceps...

        Hope to give it a go this morning and end off the week on a good note.  Abs are still sore.  I'll make sure to get a good warm-up before I hit the heavy weights.

Training

*Warm-up includes 5 minutes of stationary bike, 10 minutes of light movements and stretching
! refers to lifting records of more weight or more reps with previous weight on that particular set.

Back:
Deadlifts (traditional powerlifting style deadlifts)
3 warm-up sets, (1 x 12 at 145lbs, 1 x 6 at 195lbs, 1 x 3 at 235lbs)
1 x 6 at 325lbs, 1 x 6 at 345lbs!

Seated Cable Rows...1 x 6 at 180lbs, 1 x 6 at 205lbs!

Weighted V-Bar Pull-Ups...1 x 6 at BW+37.5lbs!

Biceps:
Standing Alternate Dumbbell Curls
1 warm-up set, (1 x 8 at 50lbs)
1 x 6 at 60lbs, 1 x 5 at 73lbs, 1 x 5 at 73lbs! (did an extra set)

EZ-Bar Curls...1 x 6 at 122lbs, 1 x 4 at 132lbs!

Forearms:
Seated Barbell Wrist Curls...1 x 4 at 100lbs!

Traps:
Dumbbell Shrugs...1 x 12 at 110lbs!, 1 x 10 at 110lbs!
(100lb dumbbells with 10lb plates attached)
 
 

   Comments

   Started off with heavy deadlifts as usual and broke my previous lifting record by two reps.  Continued to break records on every exercise to keep me in the 4-6 rep range.  I did an extra set of dumbbell curls because I didn't complete by second set as good as I should have, so I made sure to rest and attack another set with all out intensity.  Fridays workout is usually the longest of the week but at least I got the weekend to rest up.  I really didn't have much steam left by the second set of shrugs.  Definitely worked hard in the gym this morning.
 
 

Current Eating Schedule

(1 Gallon of Water Daily)

Pre-workout
Meal #1- Whole Food + 1/2 Scoop of VP2 + 2 Dymetadrine Xtreme

Post Workout
Meal #2 - 2000mg Vitamin C, 800 IU Vitamin E, 1 Multivitamin, 900mg Glucosamine/Chondroitin +2 Scoops of VP2 + 1 serving of Creatine HSC + canned fruit
+ 1 tbsp canola oil

Meal #3 - Whole Food + Ny-Tro PRO-40

Meal #4 - Whole Food + 1 Multivitamin, 900mg Glucosamine/Chondroitin

Meal #5 - 1 Scoop of VP2 + 1 tbsp canola oil + small crackers or carrots
 
 

I probably jump on the Gazelle Saturday depending on how I feel, have a good weekend...