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
Monday, June 7, 2010
Bench Press - bar x 20, 95 x 8, 135 x 8
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5
Bench Press - 155lbs - 3 x 4
DB Decline Bench Press - 50lbs - 3 x 10
Incline Overhead Triceps Extensions - 65lbs - x8, x7, x6
Tuesday, June 8, 2010
Snatch-Grip Deadlifts - bar x 10, 95 x 5, 135 x 10, 155 - 2 x 8
Lat Pull-Downs - 70lbs - 3 x 11
Bent-Over DB Rows - 50lbs - 2 x 10
DB Shrugs - 50lbs - 2 x 12
Bent-Over Rear-Delt Raises - 10lbs 2 x 12
Barbell Curls (wide-grip) - 45lbs - 2 x 15
Thursday, June 10, 2010
Incline Bench Press - bar x 10, 95 x 10, 115 x 10, 125 - 3 x 7
Arnold Presses - 30lbs - 3 x 10
Lateral Raises - 10lbs - 3 x 12
External Rotations - 20lbs - 2 x 10
Wrist Roller - 5lbs - 2 x 3
Sunday, June 20, 2010
Bench Press - bar x 20, 135 x 8, 145 - x4, x5
Dips - 15lbs - x10, x8, x6
DB Bench Press - 50lbs - x8, x7, x6
Swimming
Sunday, June 27, 2010
Drop Push-Ups (on knees) - 1 x 10
Clap Push-Ups - 1 x 10
Bench Press - 135lbs - 1 x 5
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5
Bench Press - 135lbs - 3 x 8
Lat Pull-Downs (narrow-grip) - 90lbs - 3 x 8
Military Press - 65lbs - 3 x 9
Barbell Curls - 65lbs - 3 x 8
Thursday, July 1, 2010
Running - 13 mins - 1.5 miles
Incline DB Bench Press - 40lbs - x12, x11, x10
DB Curls + Arnold Press - 25lbs - 3 x 9
Lateral Raises - 15lbs - 3 x 7
Tuesday, July 6, 2010
Running - 10 mins - 1 mile
Bench Press Machine w/ Plates - 70 x 10, 90 x 10, 100 x 10, 110 x 8
Incline Bench Press Machine w/ Plates - 50lbs - 3 x 10
Lat Pull-Down machine - 125lbs - 3 x 8
Down-Up Woodchoppers - 70lbs - 2 x 10
Wednesday, July 7, 2010
Swimming - 12 distances (starting on the minute)
(distance = 16m)
Thursday, July 8, 2010
Chin-Ups - x10, x9
Cable Rows - 70lbs - 2 x 10 each side
Cable Curls (long-w) - 75lbs - 2 x 10
Freemotion Cross-Cable Row - 70lbs - 2 x 10 each side
Saturday, July 10, 2010
Iso Bench Press Machine - 25s x 10, 35s x 10, 45s x 8, 55s x 8, 65s x 6
DB Bench Press - 50lbs - 2 x 10
Freemotion Cable Flyes - 35lbs - 2 x 8
Freemotion 1H Triceps Extensions - 30lbs - 2 x 10
Sunday, July 12, 2010
Swimming - 12 distances
Tuesday, July 13, 2010
Chin-Ups - 2 x 10
Cable Rows - 70lbs - 2 x 10 each side
Freemotion Seated Cross-Cable Rows - 50lbs - 2 x 12
Iso Chest-Supported Pull-Down - 45s - 2 x 11
Incline DB Curls - 22.5lbs - x9, x8
Saturday, July 17, 2010
Iso Incline Bench Press Machine - 35s x 10, 45s x 10, 50s x 10, 55s x 8
Iso Military Press Machine - 25s - 3 x 10
DB Curls + Shoulder Press - 25lbs - 2 x 10
Lateral Raises - 15lbs - 2 x 10
1 DB Between-Legs Raises - 50lbs - 2 x 15
Freemotion Calf Raises - 100lbs - 2 x 10
Wednesday, July 21, 2010
DB Bench Press - 55lbs - 3 x 8
Dips - 15lbs - 3 x 8
Triceps Pressdowns (bar) - 110lbs - 3 x 8
Freemotion Chest Flyes - 40lbs - 3 x 8
Monday, July 26, 2010
DB Bench Press - 35 x 10, 55 - 3 x 8
Iso Incline Bench Press Machine - 45s x 10, 55s - 2 x 8
Iso Chest-Supported Pull-Down - 45s x 12, 55s - 2 x8
Wednesday, July 28, 2010
Chin-Ups (parallel vād outwards) - 2 x 10
Chest-Supported Rows (v-grip) - 35lbs - 2 x 10
Freemotion Cross-Cable Row - 70lbs - 2 x 10
Freemotion Cable Curls - 50lbs - 2 x 10 each side
1-DB Between Legs Squats - 50lbs - 2 x 15
Bulgarian Split-Squats - 25lbs - 2 x 8 each side