Saturday, July 23, 2011
Bench Press - bar x 20, 95 x 7, 135 x 5, 135 x 10, 155 x 1, 145 x 3
Chin-Ups (parallel-grip) x10, 20lbs x4
Wednesday, July 27, 2011
3 Supersets:
Pushups x20
Legs-Elbows Situps x20
Thursday, July 28, 2011
3 Supersets (no rest, no rest):
1H Freemotion Rows - 90lbs - x10
1H Freemotion Chest Press - 60lbs - x10
3 Supersets (no rest, no rest):
1H Freemotion Lat Pull-Downs - 80lbs - x10
1H Freemotion Shoulder Presses - 50lbs - x10
Tuesday, August 2, 2011
Bench Press - bar x 20, 95 x 7, 135 x 5, 145 x 3, 155 x 2, 165 x 1
Incline DB Bench Press - 45lbs - 3 x 10
Cross-Body Cable Lateral Raises - 10lbs - 2 x 10 each side
2H Freemotion Shoulder Press - 50lbs - 2 x 8
Wednesday, August 3, 2011
Squats - bar x 5, 95 x 5, 135 x 5, 155 x 5, 165 x 5, 175 x 5, 185 x 4
Bulgarian Split-Squats - 35lbs - 2 x 7
Shin Raises - 15lbs - 2 x 20 each side
Thursday, August 11, 2011
Bench press - bar x 20, 95 x 7, 135 x 5
Chin-Ups (chest-to-bar) x7
3 Supersets:
Bench Press - 145 x 5
Chin-Ups - 15lbs x 5
Bench Press - 145 x 4
Friday, August 19, 2011
Bench Press - bar x 20, 95 x 7, 135 x 5, 145 x 5, 155 x 3
Chin-Ups (chest-to-bar) x10
Chin-Ups - 20lbs x 3
2 Circuits (no rest, ~2m rest) - 20lb DBs:
Straight-Leg Deadlifts x18
Squats + Shoulder Press x18
Bent-Over Rows x18
SB Bench Press x18
SB Crunches (feet under DBs)
Monday, August 22, 2011
DB Incline Bench Press - 40lbs x 5
3 Supersets:
DB Incline Bench Press - 50lbs - 3 x 8
Bulgarian Split-Squats - 35lbs x8, x7, x6
2 Supersets:
Lateral Cable Raises - 10lbs - x10, x10
Triceps Pressdowns (v-rope) - 80lbs x 10, 70lbs x 10
High-Cable Face Pulls w/ External Rotation - 80lbs x 10, 70lbs x 10
Tuesday, August 23, 2011
3 Supersets:
1H Freemotion Rows w/ Rotation - 90lbs - x10, x9, x8
2H Freemtion Chest Press - 60lbs - x8
Freemotion Lat Pull-Downs - 90lbs - 2 x 16 (alternating)
1H reemotion Curls (facing away) - 45lbs - x10, x8
Thrusday, August 25, 2011
Military Press - 40lbs x 10, 50lbs x 10, 60lbs - 3 x 10
ISOPress Front Military Press - 25lbs - 3 x 10
1H DB Curls + Arnold Press - 30lbs - 2 x 6
Cross-Cable Bent-Over Rear-Delt Raises - 10lbs - x9, x6
External Rotations - 15lbs - 2 x 12
Sunday, August 28, 2011
2 Circuits (min rest, 5m rest):
DB Push Press - 20lbs x15
Goblet Squats - 20lbs x15
Renegade Rows - 10lbs x15
Mountain Climbers (slow) x15
Split-Squat Jumps - 10lbs x15
Bent-Over DB Rows - 20lbs x15
Goblet Side-Lnges - 20lbs x15
T-Pushups - 5lbs x 15
Walking Lunges - 20lbs x15
Swiss Ball DB Bench Press - 20lbs x15
Wednesday, August 31, 2011
Chin-Ups x3, x10, 15lbs x 5
Pull-Ups x7, 15lbs x 5
Decline Bench Press - bar x 20, 95 x 7, 115 x 7, 125 x 7, 135 x 7
Sunday, September 4, 2011
Bench Press - bar x 20, 95 x 7, 135 x 5, 155 x 5, 165 x 2, 170 x 1
DB Incline Bench - 45 x 10, 50 - 2 x 10
1H DB Curl + Arnold Press - 30lbs - 2 x 6
2H Freemotion Chest Press - 50lbs - 2 x 10
2H Freemotion Shoulder Press - 50lbs - 2 x 8
Back-Rest Leg Lifts x15
Freemotion Standing Crunches - 45lbs x20
Sunday, September 11, 2011
Pull-Ups x10
Chin-Ups x10
Pushup x10
Boxing (regular, southpaw)
Tuesday, September 13, 2011
Bench Press - bar x 20, 95 x 7, 135 x 10, 145 x 5, 155 x 4
Parallel-Grip Chin-Ups - 15lbs - 3 x 5
3 Supersets (no rest, minimal rest):
DB Incline Bench Press - 45lbs - x10, x9, x8
Bent-Over DB Rows - 45lbs - x10, x9, x8
Thursday, September 15, 2011
Military Press - 50 x 10, 60 x 10, 70 - x10, x9, x8
3 Supersets:
EZ Bar Curl - 55lbs x 10
EZ Bar Skull Crushers - 55lbs x 10
Bent-Over Rear-Delt Cross-Cable Raises - 10lbs - 2 x 9
45 degree Front Raises - 10lbs - 2 x 12
Biking - 5 mins
Saturday, September 17, 2011
Decline Pushups - 25lbs on back - 3 x 15
Dips - 3 Drop Sets - 15lbs x5 + x5
Cable Chest-Press w/ Lunges - 40lbs x 10, 50lbs x 7
Plank
Saturday, September 24, 2011
Chest-Supported Rows (45 degree grip) - 45lbs - 3 x 10
ISOPress Lat Pull-Downs - 35lbs - 3 x 10
Pull-Ups - 3 x 6
1-Arm Cable Rows - 70lbs - 3 x 8
Bent-Over Rear-Delt Cable Raises - 10lbs - 2 x 8
Face-Pulls with External Rotation - 60lbs - 2 x 10
Sunday, September 25, 2011
ISOPress Incline Chest Press - 45s x 10, 55s x 10, 60s x 10, 65s x 8
Bulgarian Split-Squats - 25lbs - 3 x 8
3 Supersets:
Curls (EZ-Bar) - 55lbs x 10
Skull Crushers (EZ-Bar) - 55lbs x 10
Hyperextensions x10
Wednesday, September 28, 2011
1H Freemotion Cross-Body Cable Rows - 50lbs - 3 x 10
1H Freemotion Cable Shoulder Presses - 30lbs - 3 x 10
1H Freemotion Lat Pull-Downs Rows - 50lbs - 3 x 10
1H Freemotion Cable Curls - 30lbs - 3 x 10
1H Freemotion Cable Pressdowns - 30lbs - 3 x 10
Sunday, October 2, 2011
Circuit (min rest):
1H (left) Squats + Shoulder Press - 30lbs x12
Goblet Squats - 30lbs x12
1H (left) Swiss Ball DB Bench Press - 30lbs x12
1H (left) Bent-Over DB Rows (SB support) - 30lbs x12
1-DB (left) Bulgarian Split-Squats (left) - 30lbs x12
1-DB (right) Bulgarian Split-Squats (left) - 30lbs x12
1-DB Side + Front DB Raises (left) - 10lbs x12
Lunges + Should Press + Leg Lift (left) - 10lbs x 12
Renegade Rows x10 (all left)
Swiss Ball Leg Curls x12
1H (right) Squats + Shoulder Press - 30lbs x12
Goblet Squats - 30lbs x12
1H (right) Swiss Ball DB Bench Press - 30lbs x12
1H (right) Bent-Over DB Rows (SB support) - 30lbs x12
1-DB (right) Bulgarian Split-Squats (right) - 30lbs x12
1-DB (left) Bulgarian Split-Squats (right) - 30lbs x12
1-DB Side + Front DB Raises (right) - 10lbs x12
Lunges + Should Press + Leg Lift (right) - 10lbs x 12
Renegade Rows x10 (all right)
Swiss Ball Leg Curls x12
Tuesday, October 4, 2011
Chin-Ups - 3 Drop Sets - 15lbs x4 + x3
Chest-Supported Rows (V-Grip) - 50lbs - 3 x 7
1-Arm Cable Rows - 70lbs - 3 x 7
Cable External Rotations - 10lbs - 2 x 10
Friday, October 7, 2011
Bench Press - bar x20, 95 x 7, 135 x 5
3 Supersets:
Bench Press - 135lbs x 5
Chin-Ups (parallel-grip) x8
Sunday, October 9 , 2011
Chest-Supported Rows (V-Grip) - 45lbs - 3 x 10 (slow eccentric)
3 Supersets (no rest, no rest):
1H DB Bench Press ® - 40lbs x 10
1H Bent-Over Rows ® - 40lbs x10
1H DB Bench Press (L) - 40lbs x 10
1H Bent-Over Rows (L) - 40lbs x10
2 Supersets:
EZ-Bar Curls - 55lbs x 10
EZ-Bar Skull Crushers - 55lbs x 10
Cable External Rotations - 10lbs - 2 x 10