Tuesday, August 17, 2010
Chin-Ups (parallel-grip) - 2 x 12
ISOPress Pull-downs - 45lbs - 2 x 11
Cable Rows - 80lbs: 2 x 8, 60lbs: 1 x 8
Cable Face-Pulls (V-Rope, high cable) - 65lbs - 2 x 15
Cable Curls - (w-bar) - 80lbs: 2 x 12, 40lbs: 1 x 6
Thursday, August 19, 2010
ISOPress Military Press - 45s - 2 x 10
ISOPress Incline Bench Press - 45lbs - 2 x 11
Arnold Presses - 30lbs - 2 x 10
Incline Bench Overhead Triceps Extensions (EZ-Bar) - 55lbs - 2 x 8
External Rotations - 15lbs - 2 x 10
DB Shrugs - 45lbs - 2 x 12
Freemotion Triceps Pressdowns (1H) - 25lbs - 2 x 10 each side
Freemotion Down-Up Woodchoppers - 70lbs - 2 x 10 each side
Tuesday, August 24, 2010
DB Bench Press - 35x10, 50lbs - 2 x 12
ISOPress Chest Press - 50s - 2 x 9
Dips - 2 x 12
Freemotion Cable Flyes - 35lbs - 2 x 8
Triceps Pressdowns (V-Bar) - 70lbs - x20, x18
Side-Bends - 35lbs - 2 x 15 each side
Decline Sit-Ups x25
Wednesday, August 25, 2010
Chin-Ups - 2 x 12
ISOPress Pulldowns - 55s - 2 x 9
Freemotion Cross-Cable Rows - 2 Drop Sets - 70x9 + 40x8 each side
Freemotion 1H Curls - 25lbs - x20, x18 each side
Swiss Ball Crunches x75
Hyperextensions x20
Thursday, August 26, 2010
ISOPress Leg Press - 35s x10, 45s x 10, 55s x 10
ISOress Leg Press (1-leg) - 55s x 10, 70s x 10 each side
Bulgarian Split-Squats - 30lbs - 2 x 8 each side
1 DB Squats - 65lbs - 2 x 15
Freemotion Seated Calf Raises (slightly bent-legs) - 100lbs - 2 x 12
Monday, August 30, 2010
DB Bench Press - 35 x 10, 50lbs - 2 x 10
Decline Bench Press - 95lbs x 8, 115lbs - 2 x 8
ISOPress (1-hand) - 45s - 2 x 7
2 Supersets:
Triceps Pressdowns (V-Rope) - 60lbs - x12
Overhead Triceps Extensions (V-Rope) - 50lbs - x 8
Freemotion Cable Flyes - 35lbs - 2 x 10
Tuesday, August 31, 2010
Chin-Ups (parallel-grip) - x12, x9
ISOPress Pulldowns (1H) - 45s - 2 x 10 each side
Chest-Supported Rows (v-grip) - 45lbs - 2 x 8
Freemotion Lat Pull-Downs (1H) - 60lbs - 2 x 10 each side
Freemotion Cross-Cable Rows - 70lbs - 2 x 10 each side
Freemotion Curls (1H) - 40lbs - 2 x 15 each side
Freemotion Up-Down Woodchops - 70lbs - 2 x 12 each side
Freemotion Standing Crunches - 45lbs - 1 x 20
Thursday, September 2, 2010
ISOPress Leg-Presss (1-Leg) - 45s x 10, 70ss x 10, 80s x 10, 90s x 10
ISOPress Military Press - 35s x 10, 45s x 10, 55s x 9
Bulgarian Split-Squats - 25lbs - 2 x 10 each side
Freemotion Shoulder Presses (1-Arm) - 45lbs - 2 x 8 each side, 35lbs - 1 x 10 each side
Hyperextensions x12
Monday, September 6, 2010
Swimming - 10 lengths
Wednesday, September 9, 2010
Incline DB Bench Press - 40 x 10, 50lbs - 2 x 7
ISOPress Leg Press (1L) - 45s x 10, 70s x 10, 90s x 10, 100s x 10 each side
Freemotion Shoulder Press (1H) - 2 Drop Sets - 45lbs x 10 + 30lbs x 7
Skull Crushers (EZ-Bar) - 45lbs - 2 x 15
Thursday, September 9, 2010
Chin-Ups (parallel-grip) - 1 x 12
ISOPress Pull-Downs - 55s - 2 x 10
Lunges w/ Twist - 15lbs - 3 x 10
Freemotion Lat Pull-Downs (1H) - 60lbs - 2 x 15
Freemotion Seated Horizontal Calf Raises (legs bent) - 140lbs - 2 x 12 each side
Incline Bench DB Curls - 25lbs - x10, x8
Freemotion Standing Crunches (w/ Back Support) - 45lbs - 1 x 35
Monday, September 13, 2010
Bench Press - bar x 20, 95 x 7, 135 - x9, x6
ISOPress Bench Press - 45s - 2 x 9
Dips - 15lbs - 2 x 10
Freemotion Cable-Flyes - 35lbs - 2 x 8
2 Supersets:
-Triceps Pressdowns (V-Rope) - 65lbs x 12
-Ovearheard Triceps Cable Extensions (V-Rope) - 45lbs x 8
Swiss Ball Crunches x65
Tuesday, September 14, 2010
Freemotion Lat Pull-Downs (2H) - 110lbs - 3 x 10
Freemotion Rows (1H) - 80lbs - 3 x 10
Freemotion Curls (1H) - 45 x 12, 35 x 12
Running - 4 mins - .5 miles
Wednesday, September 15, 2010
ISOPress Leg Press (1L) - 45 x 10, 70 x 10, 90 x 10, 100 x 10 each side
1-DB Between-Legs Squats - 60lbs - 3 x 15
Bulgarian Split-Squats - 30lbs - 2 x 6 each side
Down-Up Woodchoppers - 80lbs - 2 x 10 each side
Tuesday, September 21, 2010
DB Bench Press - 40 x 10, 55 - 2 x 8
Decline Bench Press - 115 lbs - 2 x 10
ISOPress Chest Press - 45s - 2 x 10
Swiss Ball Crunches x75
Thursday, September 23, 2010
Freemotion Rows (same-side, 1H) - 80 x 10, 100 x 10 each side
Freemotion Lat Pull-Downs (1H) - 80 x 10, 90 x 10 each side
Freemotion Curls (1H) - 45 x 15, 50 x 10 each side
Freemotion Shoulder Press (1H) - 45 x 10, 50 x 10 each side
Freemotion Triceps Extensions (1H) - 35 - 2 x 15 each side
Side-Bends - 35lbs - 2 x 15 each side
Saturday, October 2, 2010
Eliptical - 1000 strides
Running - 1 miles - 7:30
Swiss Ball Crunches
Wednesday, October 6, 2010
Running - .75 miles - 5:20 (cramp)
Freemotion Chest Press (1H) - 20lbs - 3 x 10 each side
Freemotion Rows (1H) - 20lbs - 3 x 10 each side
Freemotion Lat Pull-Dowms (1H) - 20lbs - 3 x 10 each side
Freemotion Shoulder Press (1H) - 20lbs - 3 x 10 each side
Freemotion Curls (1H) - 20lbs - 3 x 10 each side
Swiss Ball Crunches
Side Bends - 35lbs - 2 x 12 each side
Sunday, October 10, 2010
Elliptical - 300 strides (warmup)
Running - 1 mile - 6:42
3 Circuits (no rest between or between circuits):
Freemotion Cross-Cable Rows - 70lbs - x10
Freemotion Lat Pull-Downs - 70lbs - x10
Freemotions Biceps Curls - 45lbs - x10
External Rotations - 15lbs - 2 x 10
Wrist Curls - 15lbs - 2 x 25
Swiss Ball Crunches
Wednesday, October 13, 2010
ISOPress Bench Press - 45s x 10, 55s x 10, 60s x 10
DB Bench Press - 50lns - 2 x 8
Freemotion Cable Chest Press - 40lbs - 3 x 10 each side
Triceps Pressdowns (V-Rope) - 70lbs - 2 x 10
Swiss Ball Crunches x75
Sunday, October 17, 2010
Elliptical - 300 strides - 2:30 mins (warmup)
Running - .75 miles - 5:04 (cramp)
3 Circuits:
Freemotion Cross-Cable Rows (1H) - 80lbs - x10 each side
Freemotion Lat Pull-Downs (1H) - 80lbs - x10 each side
Freemotions Biceps Curls (1H) - 45lbs - x12 each side
3 Circuits:
V-Rope Face Pulls - 60lbs - x15
Side-Bends - 35lbs - x15 each side
Wednesday, October 20, 2010
ISOPress Bench Press - 45s x 10, 55s x 10, 65s x 8
Decline DB Bench Press - 50lbs - 2 x 8
Dips - 15lbs - 2 x 8
Freemotion Chest-Press (1H) - 40lbs - 2 x 10 each side
Freemotion Standing Crunches - 45lbs - 1 x 30
Sunday, October 24, 2010
ISOPress Leg Press (1-Leg) - 45s x 10, 70s x 10, 90s x 8, 115s x 8, 135s x 8 each side
Bench Press - bar x 20, 95 x 7, 135 - x7, x5
Freemotion Down-Up Woodchoppers - 70lbs - 2 x 10 each side
Dips x20