ThaDragon's Training Journal

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

Monday, May 10, 2010

Horizontal Cable Rows - 120lbs - 3 x 8
Lat Pull-Downs (wide-grip) - 110lbs -3 x 8
1-Arm Cable Rows - 90lbs - 3 x 8
Cable Face-Pulls w/ External Rotation - 70lbs - 3 x 11
Incline DB Curls - 20lbs - x11, x10, x9

Friday, May 14, 2010

Bench Press - bar x 20, 135 x 9, 145 - x4, x6, x5
Chin-Ups - 15lbs - 3 x 5
Woodchoppers (down-up) - 60lbs - 2 x 10
Woodchoppers (up-down) - 60lbs - 2 x 10

Sunday, May 16, 2010

Preacher Curls - 60lbs - x8, x8, x7
Incline Bench Overhead Triceps Extensions - 60lbs - 3 x 8

Biking - 8 mins - 2 miles

Tuesday, May 18, 2010

Incline DB Bench Press - 45lbs - 3 x 10
Lat Pull-Downs (wide-parallel-grip) - 90lbs - 3 x 11
Dips - 20lbs - 3 x 10
Shrugs - 35lbs - 3 x 11

Sunday, May 23, 2010

3 Supersets:
8 Pull-Ups
12 Perfect Push-Ups

3 Supersets:
8 Chin-Ups
12 Perfect Push-Ups

Monday, May 31, 2010

Bench Press - bar x 20, 95 x 10, 135 x 7
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5
Bench Press - 155lbs - 1 x 5
Bench Press (legs up/crossed) - 95lbs - 2 x 10

Tuesday, June 1, 2010

Snatch-Grip Deadlifts - bar x 10, 95 x 5, 135 - 3 x 10
Lat Pull-Downs - 90lbs - 3 x 8
Bent-Over DB Rows - 50lbs - 3 x 8
DB Biceps Curls - 30lbs - 2 x 8

Wednesday, June 2, 2010

Incline Bench Press - bar x 10, 95 x 10, 115 - 3 x 8
1H Shoulder Presses - 35lbs - 3 x 6
Plate Raises - 25lbs - 3 x 10
Bent-Over Rear-Delt Raises - 10lbs - 2 x 10

Friday, June 4, 2010

Squats - bar x 5, 95 x 5, 135 - 3 x 8
Bulgarian Split-Squats - 25lbs - 3 x 6
DB Biceps Curls - 3 Drop Sets - 30x8 + 20x8
Triceps Pressdowns (facing away) - 30lbs - 3 x 15