Sunday, June 10, 2007
Jump Rope - x50, x100
Bike - 1 mile
Run - 1 mile
GHRs (assisted) - 3 x 5
Bucket Raises - 25lbs - 3 x 15 each side
2H DB Swings - 45lbs - 5 x 5
Pushdown Crunches (w/ pulse) - 50lbs - 2 x 15
Side-Bends - 45lbs - 1 x 25 each side
Monday, June 11, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 7, 155 x 5, 160 x 3
Incline DB Bench Press - 50 x 6
DB Bench Press - 50 x 12
Swiss Ball DB Bench Press - 50 x 10
Swiss Ball DB Bent-Over Rows - 50 - 3 x 12
Tuesday, June 12, 2007
Jump Rope x250
Bike - 1 mile
Shoulder Press - 35 - 2 x 11
Alternating Biceps Curls - 30lbs - 2 x 20
Shoulder Press - Milk Cartons (water) - x45 (out), x35 (in) (cartons broke)
Lateral Raises - 2 5lb plates - x20
Front Raises - 2 5lb plates - x20
Bent-Over Rear-Delt Raises - 2 5lb plates - x20
Ab Wheel - 2 x 12
Swiss Ball Crunches - 10lbs - x40
Saturday, June 16, 2007
2 x 5 Upper Body Plyo Push Ups (1/4th arm bend)
2 x 5 Upper Body Depth Drops (3/4th arm bend)
Bench Press - 95 x 7, 135 x 10, 145 x 5, 150 x 5, 145 x 7
Lat Pull Downs (wide-grip) - 80lbs - 2 x 10
Bicep Curls - 2 Double Add Sets - 30x9 + 20x9, 30x9 + 20x7 each side
Bench Sit-Ups - 10lbs behind neck - 3 x 25
Tuesday, June 19, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 5, 155 x 4 (right wrist hurt)
Bench Sit-Ups - 10lbs behind neck - 2 x 25
Friday, June 22, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 7, 155 x 5, 160 x 3
Incline DB Bench - 50 - x9
Flat DB Bench - 50 - x11
Decline DB Bench - 50 - x12
Bent-Over DB Rows - 50 - 3 x 12
Side Bends - 50 - 2 x 20 each side
Wrist Roller - 7.5 - x3
Bench Press - Bar x 20, 95 x 7, 135 x 5, 150 - 5 x 5
Lat Pull Downs (wide-grip) - 80lbs - 3 x 10
Alternating Bicep Curls - 30lbs - 2 x 20
Shoulder Press - 30lbs - 2 x 12
Side Raises - Milk Carton (water) - x20
Front Raises - Milk Carton (water) - x20
Bent-Over Rear-Delt Raises - Milk Carton (water) - x20
Wrist Roller - 7.5lbs - x3
Sit-Ups - 10lbs behind neck - x35 (bench), x35 (Swiss Ball), x20 (floor)
Friday, June 29, 2007
Agility Ladder Circuit
Bench Press - Bar x 20, 135 x 10, 155 - 8 x 3
Biceps Curls - 30lbs - 1 x10 each side
Tuesday, July 3, 2007
Bucket Raises - 25lbs - 3 x 15
Ankle Band Circuit - x30s
Ab Wheel - 3 x 15
Sit-Ups - 10lbs behind neck - x30 (bench), x30 (swiss ball), x30 (floor)
Wednesday, july 4, 2007
Bench Press - Bar x20, 95 x 7, 135 x 8, 145 x 7, 155 x 3, 160 x 3
DB Incline Bench Press - 50lbs - x8, x10
i was too tired to really do anything
Thursday, July 5, 2007
Jump Rope - 5 x 100
1/4 Jump Squats /w Reset - 45 x 4, 95 x 4, 65 x 4
Parallel Paused Jump Squats (4s) - 45 x 4, 95 x 4, 65 x 4
Bent-Over DB Rows - 50lbs - 3 x 10
Lat Pull-Downs (wide-grip) - 80lbs - 3 x 10
Triceps Pressdowns - 40lbs - 2 x 10
Biceps Curls - 35lbs - 2 x 6 each side
2H DB Swings - 50lbs - 3 x 10
Monday, July 9, 2007
2 x 5 Clap Push Ups
2 x 5 Upper Body Plyo Push Ups (3/4th arm bend)
2 x 5 Upper Body Plyo Push Ups (1/4th arm bend)
Bench Press - 95 x 7, 135 x 5, 150 - 3 x 5
Biceps Curls - 35lbs - 2 x 6 each side
Tuesday, July 10, 2007
1/4 Jump Squats /w Reset - 45 x 4, 65 - x4, x6
1/2 Repetitive Jump Squats - 65 - x4, x6
Parallel Paused Jump Squats (4s) - 65 - x4, x6
Ab Wheel - x20, x15
Standing Barbell Russian Twists - 45 - 2 x 20
Barbell Side Bends - 45 - 2 x 20
Side Bends - 50 - 2 x 20 each side
Thursday, July 12, 2007
Jump Rope - x200, x150, x100 (half 2, half alternating)
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 7, 155 x 3, 165 - x3, x2
Incline DB Bench Press - 50 x 10
Decline DB Bench Press - 50 x 12
Bent-Over DB Rows - 50 - 2 x 12 each side
Side Bends - 50 - 2 x 20 each side
Monday, July 16, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 10, 145 x 9, 155 x 6
DB Shrugs (side) - 50lbs - 2 x 10
Triceps Pressdowns - 40lbs - 2 x 7
Ab Wheel - 2 x 15
Monday, July 16, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 7, 155 x 5, 165 x 4
DB Shrugs (side) - 50lbs - 3 x 15
Sit-Ups - 5lbs behind neck - x50 (bench), x35 (swiss ball)
Tuesday, July 24, 2007
Bench Sit-Ups x60 (10lbs x 20 + 5lbs x 20 + x20)
Swiss Ball Sit-Ups x60 (10lbs x 20 + 5lbs x 20 + x20)
weights behind neck
Wednesday, July 25, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 7, 155 x 5, 165 x 2
Incline DB Bench Press - 50 x 9
Decline DB Bench Press - 50 x 13
DB Shrugs - 50lbs - 2 x 15
Thursday, July 26, 2006
Bent-Over DB Rows - 50lbs - 2 x 13
Wide-Grip Lat Pull-Downs - 90lbs - 2 x 8
DB Shoulder Press - 30lbs - 2 x 15
Alternating Bicep Curls - 30lbs - 2 x 20
Shoulder Press - Milk Carton (water) - 2 x 40 (in, out)
Lateral Raises - Milk Carton (water) - 2 x 15 (in, out)
Front Raises - Milk Carton (water) - 2 x 15 (in, out)
Bent-Over Rear-Delt Raises - Milk Carton (water) - 2 x 15 (in, out)
Saturday, July 28, 2007
Ab Wheel - 3 x 15
Bench Sit-Ups 2x50 (20lbs x 10 + 15lbs x 10 + 10lbs x 10, 5lbs x 10, x10)