10/1/06
Sun: off
10/2/06
Mon: OFF
LSAT PREP
10/3/06
Tues: OFF
LSAT :eek:
10/4/06
Wed: tempo
5x200m w/100m wlk rest b/w ea
400m wlk rec
4x150m w/75m wlk rest b/w ea
Lifting:
BB Squat 4x: 135x12wu, 240x8, 245x6, 250x5, 255x3
BB Milt Prs 3x: 130x4, 135x3, 135x3
superset w/
DL 3x5: 230x5, 240x5, 250x5
DB Sh Prs 3x: 65x8, 70x4, 70x4
superset w/
Mach Leg Prs (Ft Reg) 3x: 330x10, 340x10, 350x10
Cable Ham Curl 3x: 50x10, 55x10, 60x10
Core: b/w rev hyper w/twist 3x: 15x12, 15x12, 15x12
Assorted weighted lower/upper abs
10/5/06
Thur: active rec
30min elliptical
Core: assorted side/twists w/weight
10/7/06
Fri: Off
10/8/06
Sat: light tempo
5x200m w/100m wlk rest b/w ea
Lifting…
10/9/06-10/10/06
sun-tues: OFF
Had a fire at my gym…so it closed down for a couple days… :rolleyes:
10/11/06
Wed: tempo
5x200m w/75m wlk rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 180x8, 185x5, , 185x5, 190x3
Rev Grip BB Row 3x: 135x10, 140x8, 145x8,
superset w/
DB Bench 3x: 70x10, 75x8, 80x6
T Bar Row 3x: 80x8, 85x7, 90x5
superset w/
Decline CG BB Bench 3x: 135x10, 145x8, 155x6
BB Curls 4x: 80x8, 85x5, 90x3, 85x4
Core:
rev hyper w/weight 3x: 15x12, 15x12, 15x10
assorted upper/lower weighted
10/12/06
Thur: active rec
30min elliptical
Core:
assorted side/med ball twists
10/13/06
Fri: Gen Strength
Lifting:
BB Squat 4x: 135x12wu, 245x7, 250x6, 255x5, 260x4
BB Milt Prs 3x: 125x6, 130x4, 130x4
superset w/
DL 3x5: 225x5, 235x5, 245x5
DB Sh Prs 3x: 65x7, 65x6, 65x6
superset w/
Mach Leg Prs (Ft Reg) 3x: 340x10, 350x10, 360x10
Cable Ham Curl 3x: 55x10, 60x10, 65x10
Core: b/w rev hyper w/twist 3x: 10x12, 10x12, 10x12
Assorted weighted lower/upper abs
10/14-10/15/06
Sat & Sun: OFF
10/16/06
Mon: tempo
1x300m w/150m wlk rest
3x200m w/100m wlk rest b/w ea
400m wlk rec
1x200 w/100m wlk rest
1x150 w/75m wlk rest
1x200 w/100m wlk rest
1x150 w/75m wlk rest
Lifting: (Got outa work late, so I’m gonna dd some lifts tomr’w)
BB Bench 4x: 135x5 wu, 185x6, 185x6, , 190x5, 195x3
Rev Grip BB Row 3x: 140x10, 145x8, 145x7
Core:
assorted lower/upper weighted
10/17/06
Tues: active rec
20min stationary bike
20min elliptical
Core:
assorted sides/obliqes-weighted
10/18/06
Wed: Gen strength
Lifting:
BB Squat 4x: 135x12wu, 235x8, 245x8, 255x5, 265x3
DB Sh Prs 3x: 65x9, 70x4, 70x4
superset w/
DL 3x5: 230x5, 235x5, 245x5
Hang Clean 3x5: 135x5, 145x5, 155x5
superset w/
Mach Leg Prs (Ft Reg) 3x: 350x10, 360x10, 370x10
Cable Ham Curl 3x: 60x10, 62.5x10, 70x10
superset w/
EZ bar skull crushers 4x: 65x10, 65x10, 70x6, 70x6
Core: rev hyper w/weight 3x: 10x15, 10x12, 10x12
Assorted weighted lower/upper abs
10/19/06
Thur: active rec
20min elliptical
20min bike
Core:
assorted sides/med ball twists
10/20/06
Fri: active rec
30min stationary bike
10/21/06
Sat: Gen strength
Lifting:
Inc Bench 4x: 135x5wu, 160x8, 165x6, 170x4, 175x3
DB Row 3x: 70x8ea, 75x8ea, 80x6ea
superset w/
Inc DB Bench 3x: 70x10, 75x7, 80x5
T Bar Row 3x 85x8, 90x6, 95x3
superset w/
BB Curl 3x: 80x9, 85x5, 95x3
BB circuit 1
Core:
reverse hyper w/weight b/h head 3x: 10x15, 10x15, 10x15
Assorted upper/lower weighted
10/22/06
Sun: Off
10/23/06
Mon: tempo
2x300m w/150m wlk rest b/w ea
2x200m w/100m wlk rest b/w ea
4min rec
3x200m w/100m wlk rest b/w ea
Lifting:
BB Bench 4x: 135x5 wu, 185x9, 190x6, 195x4, 200x3
Rev Grip BB Row 3x: 145x10, 150x8, 155x6,
superset w/
DB Bench 3x: 75x6, 80x6, 85x3
T Bar Row (vert grip) 3x: 80x9, 90x7, 95x4
superset w/
Decline BB Bench 3x: 140x10, 160x10, 175x7
EZ bar tri ext 4x: 70x10, 75x6, 75x5, 65x7
BB circuit B
Core:
rev hyper w/weight 3x: 10x16, 10x15, 10x15
assorted upper/lower weighted