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
Wednesday, December 15, 2010
Bench Press - bar x 20, 95 x 7, 135 x 7
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5
Bench Press - 145 x 5, 155 x 3, 165 x 5
Running - .75 miles - 5:25
Thursday, December 12, 2010
ISOPress Leg Press (1L) - 45 x 10, 90 x 10, 115 x 10, 125 x 10
DB Curl + Arnold Press - 25lbs - 3 x 10
Freemotion Down-Up Woodchoppers - 70lbs - 3 x 10 each side
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
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)
Mountain Climbers x20 (forgot the first time through)
Sunday, December 26, 2010
1/4 Jump Squats w/ reset - 45lbs - 3 x 5
Clap Push-Ups - 3 x 5
5 Circuits:
Bench Press - 135lbs x5
SGDL - 135lbs x 5
Weighted Pushups (plate on back) - 25lbs x 12, 35lbs - 2 x 8
Overhead Squats - 45lbs - 3 x 10
SB Reverse Hyperextensions - 3 x 10
Monday, December 27, 2010
3 Circuits:
1H Bent-Over DB Rows (supported) - 40lbs x 12
1-Arm DB Shoulder Press - 40lbs x 5
2 Circuits:
Plate Raises - 35lbs x 7
DB Curls - Drop Set - 30lbs x 6 + 15lbs x 9
Milk Carton Shoulder Presses (in, out) - 2 x 40
Bent-Over Rear-Delt Raises - 10lbs - 2 x 12
Thursday, December 30, 2010
2 Circuits (8:30, 20:54):
DB Push Press - 25lbs x 15
Goblet Squats - 25lbs x 15
1H DB Swings - 25lbs x 8 each side
Mountain Climbers (slow) x16
DB SB Bench Press - 25lbs x 15
Split-Squats - 25lbs x 8 each side
DB Rows - 25lbs x 15
Alternating Goblet Side Lunges - 25lbs x 16
T-Pushups x16
Alternating Goblet Lunges w/ Rotation - 25lbs x 16
Tuesday, January 4, 2011
Bench Press - 2 Drop Sets - 50x8 + 35x8
DB Curls - 2 Triple Drop Sets - 25x10/8 + 15x8/6 + 10x6/4
DB Side-Bends - 35lbs - 2 x 12 each side
Running - 1 mile - 7:36
Wednesday, January 5, 2010
Circuit:
ISOPress Leg Press (1L) - 45s x 10, 70s x 8, 90s x 8, 115s x 8, 125s x 8
Chin-Ups - 3 x 10
3 Circuits:
Incline Bench Triceps Extensions (EZ-Bar) - 35lbs - x20
1-DB Between Legs Squats - 50lbs - x15
Saturday, January 8, 2011
Arnold Presses - 25 x 15, 30lbs - 2 x 10
45 degree DB Raises - 10lbs - 3 x 10
Cable Face-Pulls w/ External Rotation - 60lbs - 3 x 15
Freemotion Down-Up Woodchoppers -70lbs - 2 x 10
Running - 10:05 - 1.25 miles
Monday, January 10, 2011
Warm-Up Superset:
DB Bench Press - 40lbs x 9,
Bent-Over DB Rows - 40lbs x 9 each side
3 Supersets:
DB Bench Press - 50lbs x 10
Bent-Over DB Rows - 50lbs x 8 each side
Circuit:
Dips - 15lbs x10
Chin-Ups - 15lbs x5
Dips - 15lbs x8
Chin-Ups - 15lbs x3
Dips - 15lbs x6
Running - 5:36 - .75 miles
Tuesday, January 11, 2011
3 Supersetss:
DB Curls + Arnold Press - 30lbs - x10, x9, x8
Bulgarian Split-Squats - 30lbs - x8 each side
DB Push Press - 35lbs - 3 x 10
Tuesday, January 18, 2011
2 Circuits (no rest, minimum rest between):
DB Push Press - 20lbs x 20
Goblet Squats - 20lbs x 20
1-DB Swings - 20lbs x 10 each side
Swiss Ball DB Bench Press - 20lbs x 20
DB Split-Squats - 20lbs x 10 each side (alternating)
Mountain Climbers (slow) x 20
Bent-Over DB Rows - 20lbs x 20
Goblet Side Lunges -20lbs x 10 each side (alternating)
Pushups x20
Goblet Lunges w/ Rotation - 20lbs x 10 each side (alternating)
Wednesday, January 19, 2011
Chin-Ups - 3 Drop Sets - 10lbs x 5 + x3
ISOPress Lat Pull-Downs - 45s - 2 x 12
Freemotion Cross-Body Cable Rows - 70lbs - 2 x 12
Freemotion Standing Crunches - 45lbs - 3 x 20
Thursday, January 20, 2011
Bench Press - bar x 20, 95 x 7
5 Supersets:
Bench Press - 135lbs x 5
Incline Sit-Ups x 15
2 Supersets:
DB Curl + Arnold Press - 20lbs x 15
High Cable Face-Pulls w/ External Rotation - 70lbs x 15
Monday, January 24, 2011
3 Circuits (no rest, no rest):
1H Freemotion Cable Rows - 80lbs x 12
1H Freemotion Chest Press - 50lbs x 12
1H Freemotion Lat Pull-Downs - 80lbs x 12
1H Freemotion Shoulder Press - 50lbs x 12
2 Circuits (no rest, no rest):
1H Freemotion Cable Curls - 45lbs x 12
1H Freemotion Triceps Pressdowns - 30lbs x 12
Up-Down Freemotion Woodchops - 70lbs x 12
Thursday, January 27, 2011
(PT w/ Reggie):
(either 10 or 7.5 lb DBs for weighted exercises)
Overheard-Around the Legs V-Situps
Straight Arm Sit-Ups
Double Chest-Press Sit-Ups
Squat Thrusts
Bosu Ball Front/Lateral Combo Raises
Standing Medicine Ball Woodchopper Lunges - each side
Standing Lunges with Shoulder Press - each side
DB Swings
DB Swings with Rotation - each side
Pushups with Knee-Elbow touch
Sit-Ups with Straight-Arms (weighted)
Offset Pushups
Side-Planks with Dip & Shoulder Press
Straight Arms (weighted), Leg Rotations Side-to-Side
Reverse Plank with Knee Raises to Chest
Plank with Dips
(rest)
Overheard-Around the Legs V-Situps
Straight Arm Sit-Ups
Double Chest-Press Sit-Ups
Squat Thrusts
Bosu Ball Front/Lateral Combo Raises
Standing Medicine Ball Woodchopper Lunges - each side
Standing Lunges with Shoulder Press - each side
DB Swings
Pushups with Knee-Elbow touch
Straight Leg Deadlift with Push Press
Straigt Leg Deadlift, Snatch, Push Press
Side-Planks with Dip & Shoulder Press
Plank
Hands On Medicine Ball - Mountain Climbers
Hands On Medicine Ball - Mountain Climbers (to the side)