Saturday, April 21, 2007
Bench Press - 95 x 7, 135 - 5 x 5
Chin-Ups - 1 x 10
200m - 30s
200m - 31s
200m - 32s
200m - 33s
200m - 31s
400m - 74s
High-to-Low Woodchoppers - 5th setting - 2 x 8 each side
Low-to-High Woodchoppers - 5th setting - 2 x 8
Chin-Ups - 35 x 2, 35 x 5, 45 x 1
Dips - 3 x 10
Superset - 12.5 lbs:
Lateral Raises x10
Front Raises x10
Rear-Delt Flyes x10
External Raises x10 each side
External Raises x10 each side
Run 1/2 mile
Tuesday, April 24, 2007
Bench Press - Bar x 20, 95 x 7, 135 - x10, x8, x6
Ab Wheel - 3 x 10
Thursday, April 26, 2007
Chin-Ups x10, 30 - x4, x2, 20 - 2 x 7
DB Bench Press - 55lbs - 3 x 8
Incline DB Bench Press - 45lbs - 2 x 8
Dips - x10, 15 - 2 x 8
Preacher Curls - 50lbs - 2 x 10, 1 x 9
1 mile run
400m - 70.35s
Sunday, April 29, 2007
Bench Press - Bar x 10, 95 x 7, 135 x 5, 145 x 5, 155 x 2
DB Bench Press - 55lbs - x8, x7, x6
Chest Supported Rows - 45 x 10, 75 x 7, 55 x 7
8 x 200m (40s target each. 100m walking rest in between each.)
Walking Lunges - 45lbs - 2 x 15
Bulgarian Split-Squats - 45lbs - 2 x 7 each side
Up-to-Down Woodchoppers - 6th setting - 2 x 6 each side
Hyperextensions - 45lbs - 2 x 10
Tuesday, May 1, 2007
Bench Press - Bar x 10, 95 x 7, 135- x8, x7, x5 (lifter after 2 hours of basketball, so i felt weak)
Dips - x10, x15, x15
Chest-Supported Rows - 45 x 10, 55 x 10, 50 x 10
Preacher Curls - 50lbs - 2 x 10
Down-to-Up Woodchoppers - 6th setting - 2 x 6 each side
Sunday, May 6, 2007
Bench Press - Bar x 20, 95 x 7, 135 - 5 x 5
Pull-Ups - 2 x 12
Parallel Hyperextensions - 45lbs - 2 x 10
Chest-Supported Rows - 55lbs - 2 x 7
Dips - 15lbs - x10, x12
Cable Cross-Overs - 3rd setting - 2 x 10
Down-to-Up Woodchoppers - 6th setting - 2 x 6 each side
Oblique Hyperextensions - 45lbs - 1 x 10 each side
Arm-Rest Leg Swings - x35
Tuesday, May 8, 2007
20 Dips
12 Pull-Ups
10 Dips
12 Chin-Ups
10 Dips
35 Arm-Rest Leg Swings
Friday, May 11, 2007
2 x 4 Upper Body Plyo Push Ups (1/4th arm bend)
2 x 4 Upper Body Plyo Push Ups (3/4th arm bend)
Bench Press - 95 x 9, 135 - 2 x 8
Bench Press (legs up crossed) - 115 - 2 x 10
Shoulder Press - 30lbs - 2 x 8
Bicep Curls - Double Add Set - 25 x 10, 30 x 4
Bicep Curls - 25lbs - 1 x 10
Milk Carton (water) Shoulder Presses - 2 x 30 (in, out)
Side Bends - 30lbs - 20 left, 20 right, 20 left, 20 right
Saturday, May 12, 2007
Squats (lowest setting on bench) - Bar x 5, 135 x 5, 155 x 5, 175 x 5, 185 x 5, 200 x 1 (just tried one, could have done more)
Bucket Raises - 20lbs -3 x 20 each side
Swiss Ball Crunches (10lbs behind head) - 4 x 25
Tuesday, May 15, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 5, 145 x 5, 150 x 5
DB Incline Bench Press - 45lbs - 3 x 8
Lat-Pull Downs - 90lbs - 3 x 8
Side-Bends - 45lbs - 2 x 20 each side
Wednesday, May 16, 2007
Shoulder Press - 30lbs - 3 x 10
Alternating Biceps Curls - 30lbs - 3 x 20
Milk Carton (water) Shoulder Press - 2 x 30 (in, out)
External Rotations - 15lbs - 2 x 12
Ab Wheel - 3 x 10
Friday, May 18, 2007
Bench Press (legs up crossed) - Bar x 20, 95 x 7, 135 - 4x5,1x7
Agility Ladder Circuit
1/4 Jump Squats - 95lbs - 2 x 4
1/4 Jump Squats - 75lbs - 2 x 4
Biceps Curls - 2 Double-Add Sets - 20 x 15 + 30 x 5
Snatch-Grip Deadlifts - 135 x 5, 185 x 3, 200 - 5 x 3
Pushdown Crunches (w/ pulse) - 45lbs - 3 x 10
Sunday, May 20, 2007
1 x 4 Depth Push-Ups (3/4 bend)
1 x 4 Plyo Push-Ups (1/4 bend)
Bench Press - Bar x 20, 95 x 7, 135 x 5, 145 x 5, 155 x 3
Incline DB Bench Press - 45lbs - 3 x 9
Swiss Ball Bent-Over DB Rows - 50lbs - x10, x12, x14
Close-Grip Bench Press - 95lbs - 3 x 12
Swiss Ball Crunches - 10lbs behind neck - 1 x 25
Tuesday, May 22, 2007
1/4 Jump Squats - 95 x4, 75 x 4, 55 x 4
Parallel Paused Jump Squats (4s) - 95 x4, 75 x 4, 55 x 4
Pushdown Crunches (w/ pulse) - 50lbs - 3 x 10
Bucket Raises - 25lbs - 3 x 15 each side
Friday, May 25, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 10, 145 x 8, 155 x 4
Tuesday, May 29, 2007
Swiss Ball Plank (hands) - 60s
Swiss Ball Plank (feet) - 60s
Wednesday, May 30, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 10, 145 x 6, 155 x 4
Incline DB Bench Press - 45lbs - 2 x 9
Swiss Ball Bent-Over Rows - 45lbs - 3 x 15
Swiss Ball Plank (hands) - 65s
Swiss Ball Plank (feet) - 65s
Thursday, May 31, 2007
Shoulder Press - 35lbs - 2 x 10
Lat Pull Downs - 90lbs - 2 x 10
Bicep Curls - Double Drop Set - 30 x 8 + 20 x 8
Shoulder Press - Milk Cartons (water) - 2 x 35 (in, out)
Lat Pull Downs (wide-grip) - 50lbs - 2 x 15
Superset - Milk Cartons (water):
Lateral Raises x 15
Front Raises x 15
Bent-Over Rear-Delt Raises x 15
Cuban Presses x 15
Monday, June 4, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 10, 145 x 8, 155 x 5
Incline DB Bench Press - 45lbs - 1 x 12
DB Bench Press - 45lbs - 1 x 14
Swiss Ball Bent-Over DB Rows - 45lbs - 2 x 15
Pushdown Crunches (w/ pulse) - 50lbs - 2 x 11
Side-Bends - 45lbs - 2 x 20 each side
Tuesday, June 5, 2007
Shoulder Press - 35lbs - 3 x 10
Bicep Curls - Double Drop Set - 30 x 10 + 20 x 10
Lat Pull Downs (wide-grip) - 70lbs - 3 x 10
Shoulder Press - Milk Cartons (water) - 2 x 40 (in, out)
Lateral Raises - Milk Cartons (water) - 2 x 15 (in, out)
Front Raises - Milk Cartons (water) - 2 x 15 (in, out)
Bent-Over Rear-Delt Raises - Milk Cartons (water) - 2 x 15 (in, out)
Swiss Ball Plank (hands) - 60s
Swiss Ball Plank (feet) - 35s (shoulders were dead)
Thursday, June 7, 2007
Ab Wheel - 3 x 10
Swiss Ball Plank (hands) - 65s
Swiss Ball Plank (feet) - 65s
Ankle Band Circuit - 30s each side
Friday, June 8, 2007
Bench Press - Bar x 20, 95 x 7, 135 - 3 x 10
Bicep Curls - 25lbs - 3 x 10