Sunday, October 29, 2006
Ab Wheel - 3 x 12
Plank - 1 x 90s
Tuesday, October 31, 2006
Dumbbell Bench Press - 55lbs - 2 x10
Bent-Over Dumbbell Rows - 55lbs - 2 x10
Cable Flyes - 3 - 2 x 10
Dips - 2 x 10
Preacher Curls - 50lbs - 2 x 10
Armrest Leg Swings - 2 x 25
Tuesday, November 7, 2006
Dumbbell Bench Press - 50 x 10, 60lbs - 2 x 7
Chest Press - 260lbs - 2 x 8
Machine Horizontal Rows - 240 x 12, 260 - 2 x 10
Tricep Pressdowns (straight bar) - 70 x 10, 90 x 10
Bicep Curls (lower cable, straight bar) - 70 x 10, 90 x 8
Cable Flyes - 4 - x10, x 7
Armrest Leg Swings - 2 x 30
Thursday, November 9, 2006
Pull-Ups - 1 x 12
Dips - 1 x 12
Tricep Pressdowns (v rope) - 90 x 12
Bicep Curls (lower cable, straight bar) - 90 x 12
Lateral Raises - 15lbs - 1 x 12
Front Raises - 15lbs - 1 x 12
External Rotations - 15lbs - 1 x 12
Ankle Band Circuit - x20s
Ab Wheel - 3 x 12
Monday, November 13, 2006
Ab Wheel - 3 x 12
Ankle Band Circuit - x25s
Tuesday, November 14, 2006
Dumbbell Bench Press - 60lbs - 2 x 7
Bent-Over Dumbbell Rows - 60lbs - 2 x 10
Chest Press - 260lbs - 2 x 10
Machine Horizontal Rows - 260 - 2 x 8
Cable Flyes - 3 - 2 x 10
Armrest Leg Swings - 2 x 25
Lat Pull Downs - 8 - 2 x 10
External Rotations - 15lbs - 2 x 12
Tuesday, November 21, 2006
Bench Press - Bar x 20, 95 x 7, 135 x 5, 155 x 2, 155 x 2, 135 x 7
One-Arm Bicep Curls - 30lbs - 1 x 7
2 Supersets:
External Rotations - 15lbs - x12
Cuban Presses - 5lbs - x12
Swiss Ball Crunches - 10lbs behind neck - 3 x 15
Saturday, November 25, 2006
Bench Press - Bar x 20, 95 x 7, 135 - x10,x8,xx6
Sunday, November 26, 2006
Agility Ladder Circuit
Parallel Squats - Bar x 10, 135 x 7, 185 x 7, 225 x 7
Swiss Ball Crunches - 10lbs behind neck - 3 x 15
Tuesday, November 28, 2006
50 Sit-Ups
50 Russian Trunk Twists
25 Twisitng Sit-Ups
60 Ankle Wiggles
Wednesday, November 29, 2006
Superset:
Tricep Pressdowns (V-bar) - 80 x 12
Bicep Curls (lower cable, straight bar) - 90 x10
Tricep Pressdowns (V-bar) - 80 x 12
Bicep Curls (lower cable, straight bar) - 90 x 10
Tricep Pressdowns (V-bar) - 80 x 12
Bicep Curls (lower cable, straight bar) - 90 x 5
Superset:
12lbs
Lateral Raises x 10
Front Raises x 10
Bent-Over Rear-Delt Flyes x 10
Pushups - 2 x 30
Ab Wheel - 1 x 20
Saturday, December 2, 2006
50 pushups
25 crunches
50 flat leg swings
side planks - 30lbs - 1 x 25s each side
russian twists on incline - 15lbs - 1 x 24
hyperextensions - 45lbs - 2 x 10
side bends - 45lbs - 1 x 50
DB Bench Press - 60lbs - 1 x 7
DB Bent-Over Rows - 60lbs - 1 x 7
DB Bench Press - 50lbs - 1 x 10
DB Bent-Over Rows - 50lbs - 1 x 10
superset:
Cable Triceps Extensions (V-Rope) - 90 - 1 x 10
Cable Curls - 90 - 1 x 10
Cable Extensions - 90 - 1 x 10
Cable Curls - 90 - 1 x 8
Tuesday, December 5, 2006
Smith Machine Bench Press (far) - 95 x 7, 135 - 3 x 10 (this is assuming the smith bars are 45lbs)
Chest-Supported Vertical Rows - 45 x 7, 90 x 7, 80 x 7
Dips - 2 x 12
Preacher Curls - 60 x 7, 50 x 8
Armrest Leg Swings - 2 x 25
Friday, December 8, 2006
Smith Machine Bench Press (middle) - 135 x 10, 155 x 6, 165 x 5
Triceps Pressdowns (metal handles) - 50lbs - 1 x 10
Superset:
Cable Triceps Extensions (V-Rope) - 100 - 1 x 10
Cable Curls - 90 - 1 x 10
Cable Extensions - 100 - 1 x 8
Cable Curls - 90 - 1 x 8
Cable Extensions - 100 - 1 x 8
Cable Curls - 90 - 1 x 8
Good consistancy man.
Sunday, December 10, 2006
Smith Machine Bench Press (middle) - 95 x 7, 135 x 10, 155 - 3 x 5
Chin-Ups - 2 x 10, 1 x 8
Hyperextensions - 45lbs - 2 x 10
Cross-Cable Flyes - 3rd settings - x10, x8
Superset:
Cable Triceps Extensions (metal V) - 90 - 1 x 12
Cable Curls - 90 - 1 x 10
Cable Extensions - 100 - 1 x 10
Cable Curls - 90 - 1 x 10
External Rotations - 15lbs - 2 x 10
Plank - 25lbs - 30s each side
Incline Situps - x25
Leg Swings on Bench - x25
Swiss Ball Leg-Arm Passes - x10
Leg Swing Throw Downs (left, right, middle) - x 25
Twisting Sit-Ups on Incline - x 20
Russian Twists on Incline - 15lbs - x 20
Thursday, December 14, 2006
Smith Machine Bench Press (middle) - 135 x 5, 155 - 3 x 7
Shoulder Presses - 30lbs - x10, x9, x8
2 Supersets:
Cable Triceps Extensions (rope V) - 100 - x10
Cable Curls - 100 - x 10
Lateral Raises - 15lbs - 2 x 10
External Rotatiosn - 15lbs - 2 x 10
Sunday, Decemver 17, 2006
Ab Wheel - x15, x12, x10
Monday, December 18, 2006
Smith Machine Bench Press (far) - 95 x 7, 135 - 3 x 10
Smith Machine Squats - 135 x 5, 185 - 3 x 5
Chin-Ups - 2 x 10
Cross-Cable Flyes - 3rd setting - 2 x 10
Incline Crunches - x30, x30, 20
Side Bends - 45lbs - 1 x 40
Thursday, December 21, 2006
@ home
Agility Ladder Circuit
5 Swiss Ball Reverse Hyperextensions
5 Scorpions
5 Bridges (2L)
5 Bridges (LL)
5 Bridges (RL)
Bench Press - Bar x20, 95 x 7, 135 x 5, 155 x 3, 160 x 2
Incline (2nd setting) DB Bench Press - 40lbs - x8,x10,x8
Bent-Over 2H DB Rows - 40lbs - 3 x 10 (to ribs)
Side Bends - 40lbs - 2 x 40
Swiss Ball Crunches - 15lbs behind head - 2 x 15
Saturday, December 23, 2006
Squats (to lowest bench setting) - 135 x 5, 150 - 2 x 5
Snatch-Grip Deadlifts - 150lbs - 2 x 5
RDLs - 150lbs - 2 x 10
Plank - 60s
Leg Swings - x50
Swiss Ball Crunches - x50
Saxxon Side Bends - 5lbs each hand - x30
Monday, December 25, 2006
Bench Press - Bar x 20, 95 x 7, 135 x 5, 155 x 3, 160 x 2
Swiss Ball DB Bench - 50lbs - x8, x3 (stopped, left elbow pain)
Bent-Over DB Rows using Swiss Ball - 50lbs - 3 x 10
50 Pushups
Side Bends - 50lbs - 2 x 40
Bicep Culrs - Double Add Set - 20lbs x 15 + 25lbs x 4
2 Supersets - 10lbs:
Lateral Raises x 10
Front Raises x 10
Bent-Over Rear-Delt Flyes x 10
Leg Swings x 50
Swiss Ball Crunches x 50