Saturday, February 20, 2010
Bench Press - bar x 20, 95 x 7, 135 - 5 x 5
DB Bench Press - 50lbs - 3 x 9
Dips - 3 x 7 (slow)
Overhead Incline Bench Triceps Extensions - 50lbs - 3 x 10
Down-Up Woodchoppers - 6th - 3 x 6
Monday, February 22, 2010
Lat Pull-Downs (parallel-grip) - 100 x 10, 110 - 2 x 10
1-Arm Cable Rows - 70 x 10, 80 - 2 x 8
Chest-Supported Rows - 55lbs - 3 x 7
Cable Face Pulls with External Rotation - 35lbs - 3 x 15
Incline DB Curls - 2 Drop Sets - 25 x 8 + 15 x 7
Tuesday, February 23, 2010
Incline DB Bench Press - 45lbs - 3 x 8
Military Press - 60lbs - 3 x 8
1-Arm DB Arnold Press - 30lbs - 3 x 6
Thursday, February 25, 2010
Biking - 20 mins - 5.5 miles
Friday, February 26, 2010
Biking - 30 mins - 7.25 miles
Bench Press - bar x 20, 95 x 7, 135 - 5 x 5
Dips - 30lbs - 3 x 7
Saturday, February 27, 2010
Chin-Ups - 30lbs - 2 x 5
Pull-Ups - 30lbs - x5, x4
1-Arm Cable Rows - 80lbs - 3 x 8
Cable Curls - 80lbs - 3 x 8
1-Arm Cable Curls (facing away) - 25lbs - 3 x 6
Sunday, February 28, 2010
Biking - 30 mins - 8.5 miles
Wednesday, March 3, 2010
DB Bench Press - 45 x 8, 55 - 3 x 8
Decline DB Bench Press - 45lbs - 3 x 10
Dips - 3 Drop Sets - 25 x 5 + x5
Overhead Incline Bench Triceps Extensions (EZ-Bar) - 50lbs - 3 x 8
Hyperextension Side-Bends - 25lbs - 3 x 9
Thursday, March 4, 2010
Chin-Ups - 30lbs - 2 x 5
Pull-Ups - 15lbs - 2 x 6
Lat Pull-Downs (extra-wide-grip) - 80lbs - 3 x 10
1-Arm Cable Rows - 80lbs - 3 x 10
Cable Face Pulls with External Rotation - 40lbs - 3 x 15
Monday, March 15, 2010
Lat Pull-Downs (wide-grip) - 80 x 10, 100 x 10, 120 x 10
1-Arm Cable Rows - 80lbs - 3 x 10
Cable Face Pulls with External Rotation - 40lbs - 3 x 15
Cable Curls - 80lbs - 3 x 10
Tuesday, March 16, 2010
DB Bench Press - 45 x 10, 55lbs - 3 x 8
Bench Press - 145lbs - 3 x 4, 95 x 13
Cross-Cable Flyes - 3rd setting - 2 x 6
Friday, March 19, 2010
Twisting Lunges - 25lb plate - 3 x 12
Bulgarian Split-Squats - 30lbs - 3 x 7
1-DB Squats - 50lbs - 2 x 15
Overhead Squats - 45lb plate - 2 x 10
Tuesday, March 23, 2010
Bench Press - bar x 20, 95 x 7, 135 x 5, 145 - 3 x 5
Decline DB Bench Press - 50lbs - 3 x 8
Dips - 15lbs - 2 x 10
Thursday, March 25, 2010
Lat Pull-Downs (wide-grip) - 80lbs - x5, x15, x12, x12
Chest-Supported Rows - 45lbs - 3 x 10
One-Arm Cable Rows - 80lbs - 3 x 10
Cable Face Pulls with External Rotation - 50lbs - 3 x 15
Friday, March 26, 2010
Preacher Curls - 60lbs - 3 x 8
Incline Bench Overhead Triceps Extensions (EZ-Bar) - 60lbs - 3 x 8
Incline DB Curls - 25lbs - x8, x7, x6
Back-Rest Triceps Pressdowns (V-Rope) - 5th setting - x10, x8, x6
Thursday, April 1, 2010
Chin-Ups - x10, x8
Pull-Ups - x8, x6
Horizontal Cable Rows (parallel-grip) - 110lbs - 3 x 8
One-Arm Cable Rows - 80lbs - 3 x 10
Cable Face-Pulls - 60lbs - 3 x 12
Down up woodchoppers - 5th setting - x10, x 9, x8
Friday, April 2, 2010
Incline Bench Press - bar x 20, 95 x 7, 115 - 3 x 8
1-Arm DB Arnold Presses - 35lbs - 3 x 7
Decline Push-Ups - 25lbs - 3 x 10
Shoulder Presses - Milk Cartons - 2 x 40 (in, out)
Sunday, April 4, 2010
Barbell Curls (strict, wide-grip) - 45lbs - 3 x 15
Skull Crushers - 65lbs - 3 x 10
DB Curls - 2 Double Drop Sets - 30 x 8 + 20 x 7
Triceps Kickbacks - 10lbs - 2 x 12
Thursday, April 8, 2010
Bench Press - bar x 20, 95 x 7, 135 - x9, x8, x7
Dips - 3 Drop Sets - 25x5 + x5
Biking - 10mins - 2.8 miles
Sunday, April 10, 2010
Cabel Rows (parallel-grip) - 110lbs - 3 x 10
Lat-Pull Downs (wide-grip) - 110lbs - 3 x 7
Chest-Supported Rows - 45lbs - 3 x 10
1-Arm Cable Rows - 80lbs - 2 x 8 (no rest)
Cable Face-Pulls (V-Rope) - 60lbs - 2 x 12
Hyperxtension Side-Bends - 25lbs - 2 x 12 (no rest)