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
Thursday, January 7, 2009
Bench Press - bar x 20, 95 x 7, 135 x 10
Rack Lockouts - 155 x 5, 185 x 5, 205 x 5
Bench Press - 155lbs - 2 x 5
Decline Bench Press - 135lbs - 3 x 8
Pushups - 1 x 35
Saturday, January 9, 2009
Arnold Presses - 35lbs - 3 x 9
Incline Bench Overhead Triceps Extensions (mini barbell) - 35 x 15, 45 - 2 x 12
Shoulder Presses - Milk Cartons (in, out) - 2 x 40
Triceps Cable Pressdowns - 40lbs - 3 x 10
Bent-Over Rear-Delt Flyes - Milk Cartons (in, out) - 2 x 15
External Rotations - 20lbs - 2 x 10
Monday, January 11, 2010
DB Curls - 3 Triple Drop Sets - 30x8 + 20x8 + 10x8
Swiss Ball Wall Squats - 3 x 25
Swiss Ball Leg Curls + GA - 3 x 15
Swiss Ball Hyperextensions - 2 x 12
Swiss Ball Reverse Hyperextensions - 2 x 12
Bucket Raises - 20lbs - 3 x 18
Wrist Roller
Saturday, January 16, 2010
Biking - 2 miles
Bench Press - bar x 20, 95 x 7, 135 x 8, 155 x 5, 145 x 5, 135 x 8
Dips - 20lbs - 3 x 10
Overhead Incline Bench Triceps Extensions - 40 x 12, 50 - 2 x 8
Up-Down Woodchoppers - 6th - 2 x 6
Down-Up Woodchoppers - 6th - 2 x 6
Wednesday, January 20, 2010
Chin-Ups - 15lbs - x7, x7, x6
Horizontal Cable Rows (parallel-grip) - 100lbs 3 x 9
Lat Pull-Downs (wide-grip) - 100lbs - 3 x 7
Preacher Curls - 50lbs - x8, x7, x6
Friday, January 22, 2010
Incline Bench Press - 40lbs - 3 x 12
Arnold Presses - 30lbs - 3 x 10
DB Shrugs - 45lbs - 3 x 12
Lateral Raises - 15lbs - 2 x 8
Front Raises - 15lbs - 2 x 8
Bent-Over Rear-Delt Raises - 15lbs - 2 x 8
Saturday, January 23, 2010
Biking - 20mins - 6th setting - 5 miles
Sunday, January 24, 2010
Biking - 15mins - 6th setting - 3.5ish miles
Monday, January 25, 2010
Bench Press - bar x 20, 95 x 7, 135 x 7, 145 x 5, 155 x 5
Decline DB Bench Press - 50lbs - 3 x 8
Dips - 20lbs - 3 x 8
Overhead EZBar Triceps Extensions - 50lbs - 3 x 8
Wednesday, January 27, 2010
3 Supersets:
Dips x16
Chin-Ups x9
Thursday, January 28, 2010
Horizontal Cable Rows (parallel-grip) - 110lbs - 3 x 10
Lat Pull-Downs (wide-grip) - 100lbs - 3 x 7
1-Arm Cable Rows - 70lbs - 3 x 10
Incline Bench DB Curls - 25lbs - 3 x 7
1 DB Squats - 50lbs - 3 x 15
Oblique Hyperextensions - 25lbs - 3 x 10
Sunday, January 31, 2010
Bench Press - bar x 20, 95 x 7, 135 x 10, 155 x 5, 175 x 1, 165 x 2
Decline DB Bench Press - 50lbs - 3 x 10
Dips - 20lbs - 3 x 8
1 DB Squats - 60lbs - 3 x 15
Modular Triceps Push Downs - 5th setting - 3 x 8
Tuesday, February 2, 2010
Chest-Supported Rows - 55lbs - 3 x 10
Lat Pull-Downs (parallel grip) - 90lbs - 3 x 10
Thursday, February 4, 2010
3 Supersets:
Dips x15
Chin-Ups x10
Monday, February 8, 2010
Circuit w/o rest - 20lbs DBs:
Squats + Shoulder Press x20
Swiss Ball Bench Press x20
Split-Squats x20
Renegade Rows x20
Step-Ups x20
Swiss Ball Incline Bench Press x20
Bulgarian Split-Squats x20
Bent-Over Rows x20
Walking Lunges x20
Wednesday, February 10, 2010
Dips - 20lbs - 3 x12
Chin-Ups - 20lbs - 3 x 7
Monday, February 15, 2010
Bench Press - bar x 20, 95 x 10, 135 x 10, 155 x 4.5, 135 x 9.5
Dips - 3 Drop Sets - 20x6 + x6
Overhead Incline Bench Triceps Extensions (EZ-Bar) - 40lbs - 3 x 13
running - 1 mile