Sunday, July 29, 2007
Clap Pushups - 4 x 5
Bench Press - Bar x 20, 135 x 5, 145 x 5, 155 - 4 x 5
DB Shoulder Press - 30lbs - 3 x 12
Alternating Bicep Curls - 30lbs - 2 x 20
Wednesday, August 1, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 10, 155 x 6
Incline Bench Press - 115lbs - x6, x7, x8
Barbell Shrugs (front, palms facing in) - 115lbs - 3 x 10
Alternating DB Curls - 30lbs - 2 x 20
Monday, August 6, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 7, 155 x 5, 165 x 5
DB Bench Press - 50lbs - 4 x 10 (incline, swiss ball, flat, decline)
DB Bent-Over Rows - 50lbs - 4 x 10 (horizontal, vertical, swiss ball horizontal, swiss ball vertical)
Bicep Curls into Shoulder Press - Milk Carton - 2 x 25
Preacher Curls - Milk Carton - x60 (alternating), x40
Shoulder Press - Milk Carton - 2 x 50 (in, out)
DB Shrugs - 50lbs - 2 x 20 (side, front)
Bench Sit-Ups 2x50 (20lbs x 10 + 15lbs x 10 + 10lbs x 10, 5lbs x 10, x10)
Side Bends - 50lbs - 2 x 30 each side
Thursday, August 16, 2007
Incline Clap Push-Ups x5
Clap Push-Ups x5
Bench Press - Bar x 20, 135 x 8, 145 x 10, 150 x 10, 145 x 10, 135 x 8
Alternating Biceps Curls - 2 Double Add Sets - 30 x 24+ Milk Carton (water) x 34, 30 x 20+ Milk Carton (water) x 30
Bench Sit-Ups x75 (20lbs x 15 + 15lbs x 15 + 10lbs x 15, 5lbs x 15, x15)
Swiss Ball Sit-Ups x75
Floor Sit-Ups x 50
Ankle Band Circuit x30
Saturday, August 18, 2007
Agility Ladder Circuit
Bench Sit-Ups x50 (20lbs x 10 + 15lbs x 10 + 10lbs x 10, 5lbs x 10, x10)
Swiss Ball Sit-Ups x50 (20lbs x 10 + 15lbs x 10 + 10lbs x 10, 5lbs x 10, x10)
Floor Sit-Ups x50 (20lbs x 10 + 15lbs x 10 + 10lbs x 10, 5lbs x 10, x10)
Ankle Band Circuit x30
Sunday, August 19, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 8, 155 x 7, 160 x 5, 165 x 3
DB Bench Press - 50lbs - x10 (incline), x12 (flat), x15 (decline)
Side Bends - 50lbs - 3 x 25 each side
Bench Sit-Ups x100 (20lbs x 20 + 15lbs x 20 + 10lbs x 20, 5lbs x 20, x20)
Monday, August 20, 2007
Bent-Over DB Rows - 50lbs - 3 x 15 (horizontal, vertical, 45 degrees)
Shoulder Press - 30lbs - 2 x 15
Alternating Biceps Curls - 2 Double Add Sets - 30 x 24 + Milk Carton (water) x 48 (preacher)
Shoulder Press - Milk Cartons (water) - 2 x 50 (in, out)
10lb plates Superset:
10 Lateral Raises
10 Front Raises
10 Bent-Over Rear-Delt Raises
10 External Rotations
Ankle Band Circuit x30
Thursday, August 23, 2007
Bench Sit-Ups x60 (20lbs x 20 + 10lbs x 20 + x20)
Ab Wheel - 1 x 20
Bench Sit-Ups x80 (20lbs x 15 + 10lbs x 15 + x50)
Friday, August 24, 2007
5 Pushups
5 Clap Pushups
5 Incline Clap Pushups
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 8, 155 x 7, 160 x 5, 165 x 3
August 25, 2007
Chin-Ups - x10, x5
Pull-Ups - 2 x 10
Superset - 90lbs:
Cable Biceps Curls x12
Triceps Pressdowns (V-Rope) x12
Cable Biceps Curls x10
Triceps Pressdowns (V-Rope) x10
Hyperextensions - 3 x 8
Oblique Hyperextensions Superset - 35lbs - 3 x 8 each side
Arm-Rest Leg Swings - 2 x 25
Tuesday, August 28, 2007
Bench Press - 135 x 8, 145 x 8, 155 x 5, 135 x 9
Thursday, August 30, 2007
Bench Press - Bar x 20, 95 x 7, 135 - x10, x9, x5
Chin-Ups - 3 x 10
Preacher Curls - 60lbs - x7, x3
Dips - x20, x15
Down-Up Woodchoppers - 6th setting - 1 x 10 each side
Friday, August 31, 2007
Running - .5 miles
Swiss Ball Crunches - x60 (20lbs x 20 + 10lbs x 20 + x20)
Swiss Ball Crunches - x30 (20lbs x 10 + 10lbs x 10 + x10)
Monday, September 3, 2007
Bench Press - Bar x 12, 135 x 8, 145 x 8, 155 x 7
light ab work
Saturday, September 8, 2007
Bench Press - 95 x 7, 135 x 10, 145 x 8, 155 x 5, 160 x 2
Dips - 15lbs - 3 x 10
Triceps Pressdowns (V-Rope) - 90lbs - 3 x 8
Cable Flyes - 3rd setting - 2 x 10
Incline Russian Trunk Twists - 10lbs - x36, x24
Incline Sit-Ups - 10lbs behind head - 2 x 10
Tuesday, September 11, 2007
Chin-Ups x15
Pull-Ups x10
Chest-Supported Rows - 50lbs - x12, x12, x10
Preacher Curls - 50lbs - x10, x8, x7
Incline Sit-Ups - 2 x 30
(had a severe headache after the first set of chin-ups)
Thursday, September 13, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 10, 145 x 5, 155 x 5, 155 x 3
DB Bench Press - 50lbs - 3 x 10
Dips - 20lbs - 3 x 10
Skull Crushers - 50lbs - 2 x 10
Oblique Hyperextensions - 45lbs - 2 x 8 each side
Incline Russian Twists - 10lbs - 2 x 30
Incline Sit-Ups - 10lbs on chest - 2 x 20
(had a severe headache after the first set of bench presses)
Tuesday, September 18, 2007
Up-Down Exorcist Stairs - 1 x 5
Chin-Ups - 3 x 5
Pull-Ups - 3 x 5
60s Sit-Ups - x59
30s Rest
60s Sit-Ups - x58
Thursday, September 20, 2007
Running - .5 mile
Bench Press - Bar x 20, 95 x 7, 135 x 9, 145 x 8, 155 x 5, 160 x 4
DB Bench Press - 55lbs - 3 x 8
Dips - 20lbs - 3 x 10
Skull Crushers - 50lbs - 2 x 12
Side Bends - 50lbs EZ Bar - 2 x 15 each side
2 Incline Sit-Up Circuits:
10 x 10lbs behind neck
10 x 10lbs on chest
10
Friday, September 21, 2006
Shoulder Press - 30lbs - x15, x12, x10
Preacher Curls - 50lbs - x15, 12, x8
(had to stop due to a headache)
Wednesday, September 26, 2007
Running 5/8 mile
Incline Bench Press - 45 x 12, 50 x 7, 50 x 7, 45 x 10
Dips - 2 x 15
(had to stop due to a headache)
Semi-Superset - 10lb plates:
15 Cuban Presses
15 Lateral Raises
15 Front Raises
15 Bent-Over Rear-Delt Raises
15 External Rotations
Swiss Ball Crunch Supersets (weights behind neck):
20lbs x 15, 10lbs x 15, x15
20lbs x 10, 10lbs x 10, x10
20lbs x 8, 10lbs x 8, x8
Running 5/8 mile
Tuesday, October 2, 2007
Bulgarian Split-Squats - 35lbs each hand - 3 x 5 each side
DB Swings:
warmup: 35lbs x 6
3 supersets:
35lbs each hand - x5
rest: 15s
35lbs -x5
Horizontal Hyperextensions - 35lbs - 3 x 7
Bicep Curls - 50lbs - 1 x 15, 1 x 10 (upper half), 1 x 10 (lower half)
Side Bends - 45lbs - 3 x 10 each side
Thursday, October 4, 2007
Running - .5 miles
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 7, 155 x 4, 155 x 3
DB Bench Press - 50lbs - x10, x9, x9
Dips - 20lbs - x10, x12, x10
Skull Crushers - 50lbs - 3 x 10
Bicep Curls - 1 Double Add Set - 20lbs x 15 + 30lbs x 5 each side
Bicep Curls - 1 Double Drop Set - 30lbs x 7 + 20lbs x 7 each side
Swiss Ball Crunches - 1 x 45 (20lbs behind head x 15, 10lbs x 15, x15), 1 x 36 (20lbs behind head x 12, 10lbs x 12, x12)
running - 6/8s mile
5 Supersets:
Cable Curls - 90lbs - x10
Triceps Pressdowns (V-Rope) - 90lbs - x10
Altenating Split-Squat Jumps - 10lbs each hand - 4 x 4
Full Squat Jumps - 10lbs each hand - 3 x 4
Superset - 10lbs each hand:
10 Shoulder Presses (palms forward)
10 Shoulder Presses (palms in)
10 Lateral Raises
10 Front Raises
10 Bent-Over Rear-Delt Raises
Superset - 10lbs each hand:
10 Bent-Over Rear-Delt Raises
10 Front Raises
10 Lateral Raises
Superset Side Bends - 45lb plate - 5 x 10 each side
Incline Russian Trunk Twists - 20lbs - 2 x 15
Incline Russian Trunk Twists - 2 x 15
Incline Sit-Ups - 1 x 30 (20lbs on chest x 10, 10lbs x 10, x10)
Running - .5 miles
Thursday, October 11, 2007
Running - .5 miles
Bench Press - Bar x 20, 95 x 7, 135 x 7, 145 x 7, 155 x 4, 165 x 3
DB Bench Press - 55lbs - 3 x 10
Dips - 25lbs - x10, x10, x9
Skull Crushers - 60lbs - 2 x 8
Bicep Curls - 1 Double Add Set - 20lbs x 20 + 30lbs x 4 each side
Bicep Curls - 1 Double Drop Set - 30lbs x 7 + 20lbs x 7 each side
Swiss Ball Crunches:
1 x 30 (20lbs behind head)
30s rest
1 x 20 (10lbs)
30s sest
1 x 10
1 x 30 (20lbs behind head x 10, 10lbs x 10, x10)
1 x 30
Monday, October 15, 2007
3 supersets:
5 Clap Pushups
30 Sit-Ups
5 Clap PushUps
30 Twisting Sit-Ups
5 Clap PushUps
30 Twisting Sit-Ups