ThaDragon's Training Journal

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)

Monday, April 12, 2010

Walking Lunges w/ Twist - 25lb plate - 3 x 10
Bulgarian Split-Squats - 25lbs - 3 x 8

Wednesday, April 14, 2010

DB Bench Press - 3 Drop Sets - 50x8 + 30x8
DB Arnold Press - 2 Drop Sets - 30x9 + 20x6

Thursday, April 15, 2010

Lat Pull-Downs (parallel-grip) - 100lbs - 3 x 10
Chin-Ups - 20lbs - 3 x 4
Down-Up Woodchoppers - 6th setting - 2 x 8

Saturday, April 17, 2010

3 Supersets:
Triceps Extensions (V-Rope) - Drop Set - 90x8 + 60x8
Cable Curls - Drop Set - 90x8 + 60x8

Monday, April 19, 2010

Bench Press - bar x 20, 95 x 7, 135 x 8, 145 x 5, 155 x 3
DB Bench Press - 2 Drop Sets - 50x9 + 30x7
Dips x15

Wednesday, April 21, 2010

Cable Rows (wide-parallel-grip) - 90lbs - x10, x11, x12
Lat Pull-Downs (wide-grip) - 100lbs - 3 x 8
1-Arm Cable Rows - 80lbs - 3 x 8
Down-Up Woodchoppers - 6th setting - 3 x 7

Biking - 10 mins - 2 miles

Sunday, April 25, 2010

Bike - 30mins - 7.2 miles

Tuesday, April 27, 2010

Chin-Ups - 3 Drop Sets - 25 x5/4/3 + x3
Cable Rows (parallel-grip) - 110lbs - 3 x 8
1-Arm Cable Rows - 90lbs - 3 x 7
Incline DB Curls - 20lbs - x12, x10, x8

Wednesday, April 28, 2010

Bench Press - bar x 20, 95 x 7, 135 x 8, 145 - 3 x 5, 135 x 5
Dips - 30lbs - 3 x 6
Overhead Incline Triceps Extensions (EZ-Bar) - 50lbs - 2 x 12
Hyperextension Side-Bends - 25lbs - 2 x 12

Tuesday, May 4, 2010

Biking - 30mins - 7.5 miles

Wednesday, May 5, 2010

Running - between 2-3 miles
Pushups - between 80 and 100

Thursday, May 6, 2010

Incline DB Bench Press - 45lbs - 3 x 10
Arnold Presses - 30lbs - 3 x 7
Plate Raises - 25lbs - 3 x 7
Cable Face-Pulls - 70lbs - 3 x 10