Saturday, September 9, 2006
DB Bench Press - 40 x 10, 45 x 10, 50 - 2 x 10
DB Bent-Over Rows - 50 - 2 x 10
Dips - 2 x 12
Hyperextensions - 45lbs - 2 x 10
Decline Crunches - 25lbs - 2 x 10
Tuesday, September 12, 2006
Smith Machine Bench Press - 135 x 10, 155 x 5, 165 x 3
Dumbbell Bench Press - 50lbs - x10, x8, x6
Pull-Ups - 2 x 12
Thursday, September 14, 2006
Horizontal Two-Side Leg Press - 340lbs - 2 x 10
Lying Leg Curls - 9 - 2 x 9
Swiss Ball Crunches - 15lbs - 2 x 15
Side Planks - 20lbs - 1 x 30s each side
Saturday, September 16, 2006
Dumbbell Bench Press - 50lbs - 3 x 10
Chin-Ups - x10, x10, x5
Wide-Grip Dips - 2 x 10
Alternating Bicep Curls - 30lbs - x10, x7
Monday, September 18, 2006
Alternating Lunges - 45lbs each hand - 2 x 16
Bulgarian Split-Squats - 45lbs each hand - 2 x 6
Hyperextensions - 45lbs - 2 x 10
Decline Sit-Ups - 2 x 40
Decline Twistiing Sit-Ups - 2 x 20
Tuesday, September 19, 2006
Smith Machine Bench Press (middle) - 135 x 10, 150 x 7, 150 x 7, 150 x 4
Pull-Ups - x12, x 10
Dips - x12, x10
Alternating Bicep Curls - 30lbs - x10, x5
Monday, September 25, 2006
Walking Lunges - 45lbs each hand - 2 x 16
Hyperextensions - 45lbs - 2 x 10
Swiss Ball Crunches - 25lbs on chest - 2 x 20
Decline Twistiing Sit-Ups - 2 x 16
i tried to do bulgarian split-squats after the lunges. i did one set of 6 with my right leg but then my left hamstring felt tender when i tried to do them, so i stopped.
Tuesday, September 26, 2006
Smith Machine Bench Press - 135 x 5, 145 - 3 x 8
Chin-Ups - 2 x 10
Dips - 2 x 10
Lateral Raises - 15lbs - 2 x 10
Friday, September 29, 2006
Horizontal Two-Side Leg Press - 360lbs - 3 x 7
Hyperextensions - 45lbs - 3 x 10
Boxer Sit-Ups on Bench - x35, x25
Twisting Decline Sit-Ups - 2 x 16
Saturday, September 30, 2006
DB Bench Press - 50 - 3 x 10
DB Bent-Over Rows - 50 - 2 x 12
Lat Pull-Downs (wide grip) - 10th setting - 2 x 8
Dips - x15, x 10
Alternating Bicep Curls - 25lbs - x10, x8
Wednesday, October 4, 2006
DB Bench Press - 55lbs - 3 x 8
Machine Rows (horizontal grip) - 10th setting - 3 x 10
Skull Crushers - 50lbs - 2 x 10
Preacher Curls - 50lbs - 2 x10
Lateral Raises - 15lbs - 2 x 10
Saturday, October 7, 2006
worked out with some friends at Penn
Bench Press - 65 x 10, 135 x 8, 145 x 4, 135 x 7
Incline Bench Press - 95 x 10, 105 x 10
Cable Flyes - 40 - 2 x 10
Pull-Ups - 1 x 10
Wide Dips - 1 x 10
20 Legs Up In and Out Crunches
1 x 20 Double 1-Leg Pikes
Swiss Ball Crunches - 16lbs - 2 x 20
i tried something new, where you put your arms on two armrests and your back is pressed to a wall and you do straight leg swings…very challenging…
Sunday, October 8, 2006
back home
Parallel Squats - 45 x 7, 135 x 7, 185 x 7, 225 x10, x5
Wednesday, October 11, 2006
Incline Dumbbell Bench Press - 45lbs - 3 x 10
Horizontal Grip Machine Rows - 11th setting - 3 x 10
Dips - x20, x10
Preacher Curls - 60lbs - x8, x5
Sunday, October 15, 2006
Dumbbell Bench Press - 55lbs - 2 x 10
Cable Flyes - 2nd x 12, 3rd x 10
Armrest Leg Swings - 2 x 20
Monday, October 16, 2006
Ankle Circuit - x20s
Ab Wheel - 3 x 10
Wednesday, October 18, 2006
Incline Dumbbell Bench Press - 50lbs - 3 x 8
Machine Horizontal Rows - 12th setting - 3 x 8
Wide Grip Dips - 2 x 12
Preacher Curls - 50lbs - 2 x 10
Monday, October 23, 2006
Chest Press - 220 x 10, 260 - 3 x 10
Machine Rows - 260 - 1 x 8
Wide Dips - 2 x 10
Wide Pull-Ups - 2 x 10
Thursday, October 26, 2006
Dumbbell Bench Press - 45lbs - 3 x 12
Chin-Ups - x10, x8
Skull Crushers - 60lbs - x5 (left elbow hurt so i stopped)
Preacher Curls - 60lbs - 2 x 7
Cable Flyes - 2nd 2 x 12, 3rd x 8
Armrest Leg Swings - 2 x 20
Friday, October 27, 2006
Ankle Circuit - x20s
Ab Wheel - 3 x 12