Trainging Record

natural bodybuilder

Scooby's Home Bodybuilding Workouts

Training Log and Measurements

OK, I had some serious computer problems which explains the gap in my training record. Volleyball season has started again so the leg training will be less frequent. After working out at home for the six months between October 2006 and April 2007, I joined a gym again for a change of pace but still do home workouts once a week or so. You will also notice that even when working out at the gym I am still doing some of the simple dumbbell exercises that I use at home. My new gym has fabulous leg equipment so I'm really taking advantage of using them and having great leg workouts, the kind that make me so sore that I have to hold the hand-rail going down stairs for days afterward.

Training Record (lbs x Reps)

Week ending -->
1/6/07 1/13/07 1/20/07 1/27/07 5/4/07 5/11/07 5/18/07 5/25/07 6/8/07 6/15/07 6/22/07 6/29/07 7/13/07 7/20/07 9/13/07 1/1/08 1/8/08

CHEST

-->Flex pec dec (total weight given) 265x8 190x10 190x10 255x8 255x10 260x10

-->decline (total weight given) 360x5 360x7 170x10 180x13 360x6 360x10 380x7

-->Life pec dec (total weight given) 250x6 290x7 210x9 210x12 300x7 305x6 305x5

-->smith incline (total weight given) 180x8 230x5 140x10 140x13 245x8 180x8

-->vertical chest press (Icarian) 2up-1down 190x5

-->cable fly 2up-1down 110x7

-->incline press (Flex Fitness) 240x10 240x10 315x6

-->30degree pec deck (flex fitness) 90x10 100x9 110x8 120x7

-->flat dumbbell press (2X amt shown) 110x8 115x7 115x7

-->flat dumbbell fly (2X amt shown) 55x8 65x7 65x8 30x8 35x8 35x8 75x9 85x5 90x7

-->flay dumbbell fly (thumbs in) 55x7 55x10

-->flat dumbbell press (2X amt shown) 75x9 85x7 90x10

-->incline dumbbell press (2X amt shown) 95x7 95x8 95x8

-->incline dumbbell fly (2X amt shown) 40x8 25x16 25x16

-->incline front raise (2X amt shown) 25x7 25x7 25x8 27.5x5 20x10 25x10

-->pushups 0x12 0x12 0x8

LEGS (total weight given)

-->lunges 155x8 180x10 180x10 190x10

-->good mornings 170x8 180x8 180x8 195x8

-->calf raise machine 225x8 180x12 180x12 180x10 220x6

-->45 degree hack squat 560x8 540x9 500x10 560x8

-->leg extensions 340x8

-->leg curl 155x7 155x7 155x7

-->45 degree leg press 810x7 810x7 770x10

BACK (total weight given)

-->T-bar row (bodymaster) 135x7 135x7 13xx7 135x6 145x7

-->T-bar row SF 180x8

-->wide pulldowns 270x5 280x4 270x7 285x5 285x5 305x7

-->|| grip wide pulldown 250x8 255x5 255x7 270x5

-->iso lat row (hammer strength) 360x4 360x7 360x6 380x5 360x8

-->iso lat front lat pulldown(hammer strength) 230x8

-->narrow grip pulldowns 255x6 225x8 280x8

-->dorsiflexor (flex fitness) 345x8 330x10 330x10

-->lat flexor (life fitness) 285x5 285x6 255x10

-->rear delt row (life fitness) 160x4 160x5

-->weighted pullups 50x3 50x3 40x4 35x6 35x6 0x7 40x7 0x12*

-->one arm dumbbell row to hip 120x7 130x5 125x6 125x6 120x6 95x9 95x9 130x7

-->narrow grip pullups 0x8 0x9 40x6 25x8 0x8 0x10

-->underhand grip pullup 0x6*

--> one arm dumbbell row to shoulder 55x8 55x11

-->alternating mid width grip 0x8 0x6* 0x8 40x5

-->incline face down row 135x7 190x8

-->dumbbell pullover 67.5x7

-->narrow grip cables 2up-1down 165x8

-->rear delt (life fitness) 2up-1down 150x7

SHOULDERS (total weight = 2X amt shown)

-->dumbbell press w/backrest 75x8 80x6 85x6

-->side raises, elbows bent 30x8 30x9 35x5 30x8 30x8

-->dumbbell press wo/backrest 50x7 55x7 60x4 45x8

-->side raises straight arm thumbs up 15x9 15x11 20x6 20x8 20x8

-->shrugs 110x8

-->reverse fly singles 25x9 20x8

-->front raises 25x10 25x6 27.5/8

-->vertical rows 100x8 110x7 80x8

-->thumbs down side raises 15x11

-->hammer strength military press 230x8 270x6 270x7 280x7 300x6

-->side raise machine 125x6 125x6 125x7 135x6 150x6

-->flex fitness reverse fly 150x9 220x7 220x10 220x11 240x6

-->smith machine military press 140x8 160x6 160x7 160x7

-->shrug 250x6 250x9

--> innies 35x10 35x10

--> outties 17.5x8 17.5x8

ARMS

-->preacher curl (total weight given) 105x8 115x6 115x5 105x4 125x3

-->flex over head triceps machine 220x6

-->hammer strength preacher machine 130x3

-->skull crushers (total weight given) 150x6 160x6 160x4 125x4 135x5 170x3

-->narrow grip bench press 160x10

-->seated curls (2X amt shown) 35x5 45x7 45x7 50x4

-->kickbacks (2X amt shown) 40x8 40x8

-->hammer curls 2up 1down 65x8

-->hammer curls (2X amt shown) 27.5x4

-->dumbbell curls (2X amt shown) 50x9 55x6

-->triceps cable push down 120x6

-->triceps rope out (total weight given) 130x9

-->21's with barbell 55

-->reverse barbell curls 55x8

Aerobic exercise (hrs/week)

-->jogging on beach 2hrs 1hr

-->cycling (hills) 4hrs 5hrs

-->beach volleyball 4hrs 3hrs

-->walking

Plyometric Training

-->ankle jumps (repeated jumps using calves) - - - - - 50 75 100 150 200 ????

-->jump to box (with soft landing) step down - - - - - 10"x20 - - - -

-->jump from box (freeze when touch ground) - - - - - 10"x20
16"x10
- - - -

-->depth jump (minimize contact time) - - - - - - - - -

Abs

--> weighted crunches 25x15 25x15

--> side crunches 7.5x15 7.5x15

* every set do 5 negative reps, then hold 20s