Monday, October 5, 2009
Parallel Cable Rows (parallel-grip) - 80 x 10, 90 x 10, 100 x 10, 110 x 10
Lat Pull-Downs (wide grip) - 80lbs - 4 x 10
Chest-Supported Rows - 55lbs - 3 x 8
1-Arm Cable Rows - 70lbs - 3 x 10
Incline DB Curls - 20lbs - 3 x 10
Thursday, October 8, 2009
Bench Press - bar x 20, 95 x 7, 135 x 7, 145 x 5, 135 - 2 x 6
Decline DB Bench Press - 50lbs - 3 x 8
Dips - 25lbs - 3 x 6
Decline Push-Ups - 25lbs on back - 3 x 6
Cable Chest Flyes - 2nd setting - 2 x 10
Cable Chest Fly-Raises - 2nd setting - 2 x 10
Friday, October 16, 2009
Bench Press - bar x 20,95 x 8, 135 x 5, 145 - 3 x 5
Dips - 3 Double Drop Sets - 30x5 + x5
Chin-Ups - 15lbs - 3 x 5 (or 7?)
Chest-Supported Rows - 55lbs - 3 x 7
Up-Down Woodchoppers - 6th setting - 2 x 6
Down-Up Woodchoppers - 6th setting - 2 x 6
Monday, October 26, 2009
Bench Press - bar x 20, 95 x 7, 135 x 7, 145 x 5, 155 x 3, 145 x 5, 135 x 7
Chin-Ups - 15lbs - 3 x 5
Dips - 30 - 3 x 7
Chest-Supported Rows - 60lbs - 3 x 7
Up-Down Woodchoppers - 6th setting - 2 x 6
Down-Up Woodchoppers - 6th setting - 2 x 6
Hyperextension Side-Bends - 35lbs - 3 x 7
Vertical DB Squats - 50lbs - 3 x 15
flu last week
Monday, November 2, 2009
Bike - 7th setting - 6.00 miles - 25:00 minutes
Thursday, November 5, 2009
Bench Press - bar x 20, 95 x 10, 135 - 3 x7
Chin-Ups - 15lbs - 3 x 6
Dips - 30lbs - 3 x 7
Horizontal Cable Rows - 110lbs - 3 x 8
Down-Up Woodchoppers - 7th setting - 2 x 5
Monday, November 9, 2009
Military Press - 45 x 10, 55 x 10, 65 - 3 x 8
3 Supersets - 65lbs:
Curls x8
Skull Crushers x8
1-H Arnold Presses - 30lbs - x10, x9, x8
3 Supersets - 90lbs:
Triceps Pressdowns x12
Cable Curls x9, x8, x7
External Rotations - 15lbs - 2 x 12
Is there a reason why you are only training your upper body? Looks pretty redundant.
Friday, November 20, 2009
Chin-Ups - 20lbs - 3 x 6
Dips - 30lbs - 3 x 10
Military Press - 65lbs - 3 x 10
WRCortese. I’m not really training for any real purpose anymore, so I kind of just do what I feel like at the gym these days. Every once in a while I’ll do a leg exercise, but usually between playing basketball and tennis, I often don’t feel the push to do much lower body work.
Wednesday, November 25, 2009
Bench Press - bar x 20, 95 x 10, 135 x 8
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5
Bench Press - 155lbs - 2 x 4
DB Bench Press - 50lbs - 3 x 8
Swiss Ball Crunches - 10lbs straight up - 3 x 20
Friday, November 27, 2009
Jump Squats - 45lbs - 4 x 4
Overhead Squats - 45lbs - 3 x 10
Biceps Curls - 3 Double Drop Sets - 30 x 7 + 20 x 7
Barbell Curls - 45lbs - 2 x 15
Monday, December 7, 2009
Chin-Ups - 15lbs - x6, x8, x7
Dips - 25lbs - 3 x 10
Shrugs - 60lbs - 3 x 8, 40lbs - 1 x 8
1-Arm Barbell Curls - 25lbs - 1 x 10 each side
DB Swings - 40lbs - 3 x 10
Thursday, December 10, 2009
Barbell Curls - 50lb - 2 x 15
Skull Crushers - 50 x 15, 60 x 8
1H Short Barbbell Bicep Curls - 25lbs - 2 x 5 each side
Triceps Presddowns (V-Rope) - 80lbs - 2 x 10
Abs
Tuesday, December 22, 2009
Clap Push-Ups - 4 x 5
Bench Press - bar x 20, 95 x 7, 135 x 8
Rack Lock-outs - 155 x 5, 185 x 5, 205 x 5
Bench Press - 155 x 5, 145 x 6
Pushups - 2 x 35
Thursday, December 24, 2009
Lat Pull-Downs (wide-grip) - 70lbs - 3 x 10
Milk Carton Shoulder Presses (in, out) - 2 x 45
Barbell Curls - 65lbs - 3 x 10
Milk Carton Hammer Curls + Shoulder Press (in, out) - 2 x25
Lateral Raises - Milk Cartons (in, out) 2 x 12
Front Raises - Milk Cartons (in, out) 2 x 12
Bent-Over Rear-Delt Raises - Milk Cartons (in, out) 2 x 12
External Rotations - 20lbs - 2 x 10
Saturday, December 26, 2009
Decline Bench Press - bar x 20, 95 x 10, 135 - 3 x 8
Rack Lock-Outs - 135lbs - 3 x 18
Shrugs - 2 Double Drop Sets - 60x10 + 40x10
Swiss Ball Leg Curls + GA - 3 x 15
Ankle Bucket Raises - 20lbs - 3 x 15
Tuesday, December 29, 2009
Bent-Over Barbell Rows - bar x 15, 95 - 3 x 10
Barbell Curls (eccentrics) - 95lbs - 3 x 5
DB Curls - 2 Drop Sets - 30x8 + 20x7
SB Wall Squats - 3 x 25
Elevated Lunge Bounces - 30lbs - 3 x 13
DB Leg Curls + GA - 2 x 12
Ankle Bucket Raises - 20lbs - 2 x 12
Calf Raises - 30lbs - 2 x 12 (same, opposite)
Core
Wednesday, December 30, 2009
Clap Push-Ups - 4 x 5
Bench Press - 95 x 10, 135 x 10, 155 x 4
Decline DB Bench - 50lbs - 3 x 8
Incline DB Bench - 40lbs - 3 x 10
Triceps Pressdowns - 30lbs - 3 x 12
Plate Raises - 25lbs - 3 x 8
Standing Leg Curls - 15lbs - 3 x 8
Leg Extensions - 15lbs - 3 x 8
3 Supersets:
SB Hyperextensions x10
SB Reverse Hyperextensions x10
Monday, January 4, 2009
Incline Bench Press - bar x20, 95 x 10, 115 - 3 x 7
Military Press - 65lbs - x8, x12, x12
Shoulder Press - Milk Cartons - x40 (in, out)
Plate Raises - 25lbs - 3 x 8
External Rotations - 20lbs - 2 x 10
SB Wall Squats - 3 x 25
SB Leg Curls + GA - 2 x 15
Calf Raises - 25lbs - 2 x 12 (same, opposite)
Bucket Raises - 20lbs - 2 x 15
Tuesday, January 5, 2009
Barbell Rows (hands away) - 95lbs - 3 x 10
Barbell Curls - 75lbs - 3 x 6
Incline Bench DB Curls (III) - 20lbs - 3 x 7
DB Shrugs - 50lbs - 3 x 10
Forearm Extensions - 2 sets
Forearm Curls - 2 sets
Core