John D. Harvey's Training Log

[John D. Harvey]

I guess I'll kick this off by posting my current workout (along with my own enigmatic code too keep what I'm doing straight in my head).

For all of the below, I do roughly three sets of 10 reps.

--- DAY 1 ---

CHEST

Bench press (BB)
Incline press (BB)
Bench press (DB)
Incline press (DB)

BICEPS

Barbell curl (straight bar)
Dumbbell curl (standing)
Hammer curl (DB)
Preacher curl (BB, curl bar)


--- DAY 2 ---

SHOULDERS

Mil. press (BB, behind neck)
Arnold press (DB)
Lateral Raise (DB, one arm)
Upright row (barbell, straight bar)
Shrug (Hammer machine)

LEGS

Lunges (DB)
Quad press (Hammer machine)
Leg extensions (LifeFitness machine)
Lying ham curl (machine)

--- DAY 3 ---

BACK

Chin-ups (machine, weight assisted)
Seated row (cable, close grip)
One-arm row (DB)
Lat pulldown (cable, wide grip)
Back fly (DB, seated)

TRICEPS

Dips (machine, weight assisted)
Seated Overhead Extension (DB)
Lying Triceps Extension (BB, flat)
Cable Pressdown (straight bar)


--- DAY 4 ---

CHEST

Bench press (BB)
Incline press (BB)
Bench press (DB)
Incline press (DB)

BICEPS

Barbell curl (BB, straight bar)
Dumbbell curl (standing)
Barbell curl (curl bar, overhand)
Preacher curl (DB, seated, against thigh)


--- DAY 5 ---

SHOULDERS

Mil. press (BB, front of neck)
Mil. press (DB)
Lateral Raise (DB, one arm)
Upright row (Smith)
Shrug (BB, front)

LEGS

Lunges (DB)
Hack Squat (Cybex)
Leg extensions (Hammer machine)
Lying ham curl (machine)


--- DAY 6 ---

BACK

Chin-ups (machine, weight assisted)
Seated row (MTS Hammer machine)
Lat pull (MTS Hammer machine)
Lat pull (cable, close grip)
Seated row (cable, wide overhand grip)

TRICEPS

Dips (machine, weight assisted)
Seated Overhead Extension (DB)
Lying Triceps Extension (BB, incline)
Cable Pressdown (rope)

And there you go.

Cheers,
John