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
Wednesday, October 27, 2010
3 Circuits (no rest, no rest between):
Freemotion Rows (1H) - 80, 90, 80 - x10
Freemotion Lat Pull-Downs (1H) - 80, 90, 80 - x10
Freemotion Shoulder Presses (1H) - 50, 60, 50 - x10
Freemotion Chest Press (1H) - 50, 60, 50 - x10
Swiss Ball Crunches x60
Sunday, October 31, 2010
Medicine Ball Throws - 20lbs, 3lbs
Chin-Ups - 15lbs x 8, 30lbs x 4, 15lbs x 6
Standing Preacher Curls - 10lbs each side - x8, x7, x6
External Rotations - 15lbs - 2 x 10 each side
Monday, November 8, 2010
3 Supersets (no rest between, minimum rest):
Freemotion Rows (1H) - 80lbs - x15
Freemotion Chest Press (1H) - 60lbs - x15
3 Supersets (minimum rest):
Freemotion Lat Pull-Downs (1H) - 80lbs - x12
Freemotion Shoulder Presses - 45lbs - x15
Wednesday, November 10, 2010
ISOPress Leg Press (1L) - 45s x 10, 70s x 10, 90s x 10, 115s x 10, 135s x 10
Plate Raises - 25lbs - 3 x 10
1-DB Between Leg Squats - 50lbs - 3 x 15
High-Cable Face-Pulls (V-Rope) - 70lbs - 3 x 15
Side Bends - 35lbs - 2 x 15
Thursday, November 11, 2010
Bench Press - bar x 20, 95 x 7, 135 - 8 x 3
ISOPress Chest Press (1H) - 45s - 2 x 10
Freemotion Cable Chest Press (1H) - 50lbs - 2 x 20
T-Pushups - 5lbs - 2 x 8
Wednesday, November 17, 2010
2 Circuits (minimal rest between sets, circuits):
Goblet Squat - 20lbs - x15
Mountain Climbers (slow) - x15
Single-Arm DB Swing - 20lbs - x15 each side
T-Pushup - x15
DB Split-Squats - 20lbs - x15 / Split-Squat Jumps - x15
Bent-Over DB Row - 20lbs - x15
Goblet Side Lunges - 20lbs - x15
Pushups x15 (fake rows, no weight)
Goblet Rotation Lunges - 20lbs - x15
DB Push Press - 20lbs each hand - x15
Thursday, November 18, 2010
3 Alternating Sets:
ISOPress Incline Bench Press - 45s - x10
ISOPress Lat Pull-Downs - 45s - x15
2 Circuits:
Freemotion Shoulder Press (2H) - 45lbs - x15
Freemotion Lat Pull-Downs (2H) - 90lbs - x8
Freemotion Standing Crunches - 50lbs - x20
Incline Bench DB Curls - 15lbs - x15, x12
Wednesday, November 24, 2010
Clap Pushups - 2 x 5
Full-Body Clap Push-Ups - 1 x 5
Bench Press - 135lbs - 1 x 5
Rack Lock-Outs - 155 x 5, 185 - 3 x 5, 205 x 5
Milk Carton Shoulder Presses - 1 x 40
Milk Carton Bent-Over Rear-Delt Raises - 1 x 10
Pikes
Friday, November 26, 2010
5 Supersets:
Bench Press - 135lbs x 5
SGDL - 135lbs x 5
1 Circuit (minimum rest) - 10:36 mins:
Goblet Squats - 20lbs - x20
Mountain Climbers (slow) x20
1-Arm DB Swings - 20lbs - x10 each side
T-Pushups - 2.5lbs - x20 (alternating)
DB Split-Squats - 20lbs - x20 (alternating)
Bent-Over DB Row - 20lbs - x20
Goblet Side-Lunge - 20lbs - x20 (alternating)
Renegade Rows - 2.5lbs - x20 (alternating)
Goblet Lunge & Rotate - x20 (alternating)
DB Push Press - 20lbs - x20
Sunday, November 28, 2010
Running - 1 mile - 7:36 (casual)
SB Crunches - x60
SB Plank
Monday, November 29, 2010
Alternating:
ISOPress Leg Press (1L) - 45s x 10, 70s x 10, 90s x 10, 115 x 10, 135 x 10
Diagonal-Grip Pull-Ups - x12, x10, x7
ISOPress Lat Pull-Downs - 55lbs - 2 x 8
Tuesday, November 30, 2010
DB Bench Press - 40s x 10, 50s x 10, 55s x 9
Dips - Drop Sets (30s rest between) - 15lbs x 10 + x8
Freemotion Chest-Press (1H) - 40lbs - 3 x 15
Running - .5 miles - 3:59
SB Plank
Thursday, December 2, 2010
Alternating:
Incline DB Bench Press - 40s x 10 - 45s - 2 x 10
1-DB Squats - 45lbs - 3 x 10
Alternating:
Arnold Presses - 30lbs - 3 x 10
Bulgarian Split-Squats - 30lbs - 3 x 8 each side
Lateral Raises - 10lbs - 3 x 10
External Rotations - 15lbs - 3 x 10
SB Crunches + SB Plank
Monday, December 6, 2010
ISOPress Chest Press - 45lbs x 10, 55lbs x 10, 65lbs x 10
3 Supersets:
Freemotion Rows (2H) - 90lbs - x10
Freemotion Chest Press (2H) - 60lbs - x10
3 Supersets:
Freemotion Lat Pull-Downs (2H) - 90lbs - x10
Freemotion Shoulder Press (2H) - 45lbs - x10
3 Supersets:
Freemotion Curls (1H) - 40lbs - x10
Freemotion Triceps Pressdowns (1H) - 25lbs - x10
SB Crunches x80
SB Plank
Wednesday, December 8, 2010
2 Circuits (minimum rest):
DB Push Press - 20lbs - x20
Goblet Squat - 20lbs - x20
DB 1-Arm Swings - 20lbs - x10 each side
Mountain Climbers x20
SB Bench Press - 20lbs - x20
Split-Squats - 20lbs - x10 each side
Bent-Over DB Rows - 20lbs - x20
Goblet Side-Lunges (alternating) - 20lbs - x20 (10 each side)
T-Pushups - x20
Goblet Lunges w/ Rotation - 20lbs - x20 (10 each side)
Friday, December 10, 2010
Bench Press - bar x 20, 95 x 7, 135 x 5, 145 - 2 x 5
ISOPress Leg Press (1L) - 45 x 10, 90 x 10, 115 x 10, 135 x 10, 160 x 10
DB Curl + Arnold Press - 25lbs x 10, 30lbs - 2 x 8
High Cable Face-Pulls w/ External Rotation (V-Rope) - 70lbs - 3 x 15