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

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