Friday, February 23, 2007
Ankle Band Circuit - 30s
Ab Wheel - x15
Wednesday, February 28, 2007
Sit-Ups x25
Leg Raises x25
Leg Raises x25
Leg Raises x25
Sit-Ups x25
Thusday, March 1, 2007
Squats - bar x 7, 135 x 7, 155 x 5, 195 x , 205 x 5, 215 x 3
Chin-Ups - x16
Pull-Ups - x10
Pull-Ups (parallel grip) - x5
Bulgarian Split-Squats - 50lbs each hand - 3 x 6 each side
2 Supersets:
Cable Curls - 100lbs - x10
Triceps Extensions (V-Rope) - 100lbs - x10
Skull Crushers - 60lbs - 2 x 10
Preacher Curls - 60lbs - 1 x 4
Monday, March 12, 2007
Pushups - 3 x 30
Crunches - 3 x 30
last week was spring break and i was sick.
my shoulder still bothered me a little when doing the pushups, but not too badly.
Tuesday, March 13, 2007
DB Bench Press - 40 x 10, 45 - 3 x 10
Dips - x8
Incline DB Curls - 20lbs - 2 x 10
my shoulder was still tender during the benches and it really bothered me when i tried to do the dips
Saturday, March 17, 2007
Bench Press - 95 x 8, 135 - 3 x 5
Chin-Ups - x15, x10
Cable Curls - 100lbs - 2 x 10
Triceps Extensions (V-Rope) - 100lbs - 2 x 10
Monday, March 19, 2007
Sit-Ups x50
60s Sit-Ups - x52, x61
Russian Twists x70
Plank 60s
Tuesday, March 20, 2007
Bench Press - 95 x 7, 135 - 3 x 5, 1 x 4, 115 x 9
Chin-Ups - x10 (full-extension), x10
Skull Crushers - 50lbs - 2 x 10
Preacher Curls - 50lbs - 2 x 10
Alternating Curls - 25lbs - 1 x 10
2 Supersets - 12.5lbs each hand:
Lateral Raises x8
Front Raises x8
Rear-Delt Raises x8
External Rotations - 12.5lbs - 2 x 12
Oblique Hyperextensions - 35lbs - 2 x 12 each side
Thursday, March 22, 2007
1 mile run - 6:17
Hyperextensions - 45lbs - 2 x 10
Friday, March 23, 2007
Ankle Band:
Down x50 each side
In x50 each side
Out x50 each side
Clockwise x50 each side
Counter-Clockwise x50 each side
Sunday, March 25, 2007
Chin-Ups x15
Bench Press - 95 x 7, 135 x 9
Chin-Ups x15
Bench Press - 135 x 6
Incline Bench Press - 40lbs - x10, x8
2H Dumbbell Swings - 45lbs - 1 x 10
Running: 200m x 7 (ran till i couldn’t get it under 35s)
2 Supersets - 12.5lbs each hand:
Lateral Raises x8
Front Raises x8
Rear-Delt Raises x8
External Rotations - 12.5lbs - 2 x 12
Monday, March 26, 2007
Pull-Ups x15, x10
Lat Pull Downs - 6th setting - 2 x 10
2 Supersets:
Cable Curls - 100lbs - x10
Triceps Extensions (V-Rope) - 100lbs - x10
Preacher Curls - 50lbs - x10
Skull Crushers - 50lbs - 2 x 10
Standing Curls - 50lbs - x10
Swiss Ball Crunches - 5 x 35
Wednesday, March 28, 2007
DB Bench Press - 50lbs - 2 x 10
Incline DB Bench Press - 40lbs - 2 x 8
Cross Cable Flyes - 3rd setting - 2 x 8
Chin-Ups - 2 x 10
Swiss Ball Crunches - 2 x 50
Thursday, March 29, 2007
1 x 400m - 68s
Squats - 135 x 7, 155 x 5, 185 x -2 x 5
Walking Lunges - 45lbs - 2 x 16
2H Dumbbell Swings - 45lbs - 3 x 10
Parallel Hyperextensions - 25lbs - 2 x 12
Arm-Rest Leg Swings - 2 x 35
Parallel Hyperextension Crunches - 2 x 20
Sunday, April 1, 2007
Bench Press - 95 x 7
Chin-Ups x15
Bench Press - 135 x 7, 135 x 5, 135 x 3, 115 x 8
Chin-Ups x15
Thursday, April 5, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 5, 145 x 3, 155 x 1, 160 x 1
Swiss Ball DB Bench Press - 40 x 10, 45 - 2 x 10
Swiss Ball DB Bent-Over Rows - 45lbs - 3 x 15
Friday, April 6, 2007
Snatch-Grip Deadlifts - 135 x 5, 185 x 5, 205 x 3, 225 x 3
RDLs - 185lbs - 2 x 10
Bucket Raises - 20lbs - 2 x 20 each side
Monday, April 9, 2007
1/4 Jump Squats - 75lbs - 2 x 4
Paused Jump Squats (parallel, 4s) - 75lbs - 2 x 4
Snatch-Grip Deadlifts - 135 x 1, 185 x 4, 205 - 3 x 4
Bucket Raises - 20lbs - 2 x 20 each side
Swiss Ball Crunches - 25lbs behind head - 2 x 20
Wednesday, April 11, 2007
Bench Press - Bar x 30, 135 - 9 x 3, 1 x 2
Wide Grip Chin-Ups - 3 x 8
Cross Cable Flyes - 3rd setting - 2 x 8
Down-to-Up Woodchoppers - 5th setting - 2 x 8 each side
Thursday, April 12, 2007
Bulgarian Split-Squats - 45lbs each hand - 4 x 5 each side
Walking Lunges - 45lbs each hand - 2 x 10
2H DB Swings - 45lbs - 4 x 10
Parallel Hyperextensions - 25 x 10, 35 x 10, 45 x 10
Parallel Hyperextension Sit-Ups x25
Arm-Rest Leg Swings x25
Friday, April 13, 2007
Pull-Ups - 3 x 10
Lat-Pull Downs - 7th setting - 3 x 8
Dips - 2 x 10
Cable Curls - 100lbs - 2 x 10
Superset - 12.5lbs:
Lateral Raises x8
Front Raises x8
Rear-Delt Raises x8
External Rotations - 2 x 8 each side
1 mile run
Sunday, April 15, 2007
1 mile run
6 minutes ERG
400m - 72 seconds (first lap was 33s)
200m - 31 seconds
Tuesday, April 17, 2007
Ab Wheel - 4 x 10
Wednesday, April 18, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 5, 145 x 4, 135 x 2 (shoulder hurt), 135 x 5
1 Mile Run
200m - 30 seconds