Thursday, October 18, 2007
Bench Press - Bar x 20, 135 x 7, 145 x 6, 155 x 4, 165 x 3
DB Bench Press - 55lbs - x9, x8, x6.5
Dips - 25lbs - x8, x9, x10
3 Supersets:
Triceps Pressdowns (V-Rope) - 70lbs - x10
Cable Curls - 90lbs - x10
Preacher Curls - 40lbs - 3 x 10
Side Bends Superset - 45lbs - 3 x 10 each side
Incline Russian Twists Superset: 20lbs x 20, 10lbs x 20, x20
Incline Russian Twists Superset: 20lbs x 10, 10lbs x 10, x10
Tuesday, October 23, 2007
Pyramid - door chin-ups, pushups, squats - to 5
Isometric Squats - parallel - 60s
Isometric Wall-Sit - parallel - 60s
1-Arm Cable Rows - 45 x 12, 50 x 10, 60 x 8, 45 x 12
Rotational Walking Lunges - 25lbs - 4 x 10
1-Arm Plate Shoulder Press - 25lbs - 1 x 8 each side
1-Arm DB Shoulder Presses - 25lbs - 4 x 10
Lat-Pull Downs - 8th setting - x10, x9, x8
1-Arm Cable Curls Superset:
45lbs x 10 each side
40lbs x 7 each side
35lbs x 4 each side
2 Supersets - 10lb plates:
Lateral Raises x10, x8
Front Raises x10, x8
Bent-Over Rear-Delt Raises x10, x8
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), 1 x 30 (20lbs behind head x 10, 10lbs x 10, x10)
Thursday, October 25, 2007
running - .5 miles
DB Bench Press - 45 x 10, 55 - 4 x 8
Incline DB Bench Press - 45 - 3 x 8
Dips - 25lbs - x10, x10, x12
Skull Crushers - 60lbs - 2 x 8
Triceps Pressdowns (V-Bar) - 90lbs - 3 x 10
Cable Flyes - 4th setting - 2 x 8
Down-Up Woodchoppers - 6th setting - 2 x 8 each side
Side Bends Superset - 45lbs - 2 x 20 each side
running - .5 miles
Thursday, November 1, 207
Pyramid - door chin-ups, pushups, squats - to 5
Bench Press - Bar x 14, 95 x 7, 135 - x7, x6, x5
Rotational Walking Lunges - 25 x 10, 35 - 3 x 8
Dips - 15lbs - 2 x 15
Incline Bench DB Curls - 20lbs - 2 x 10
1-Arm Cable Rows - 60lbs - 2 x 12 each side
Down-Up Woodchoppers - 6th setting - 2 x 8 each side
Swiss Ball Crunches - 2 x 45 (20lbs behind head x 15, 10lbs x 15, x15), 1 x 40 (10lbs behind head x 20, x20)
Tuesday, November 6, 2007
Pyramid - door chin-ups, pushups, squats - to 5
Walking Rotating Lunges - 35lb plate - 2 x 10
Walking Lunges w/ Twists - 25lb plate - 2 x 8
Overhead Squats - 25lb plate x 10, 35lb plate - 3 x 10
1-Arm Cable Rows - 60lbs - 3 x 12 each side
Cable Pushdown Crunches (w/ pulse) - 90lbs x 10, 100lbs - x10, x15
1-Arm DB Shoulder Presses - 20lbs - 2 x 15
DB Biceps Curls - 30lbs - 1 x 10 each side
Thursday, November 8, 2007
Running - .5 mile
DB Bench Press - 40 x 10, 50 x 10, 55 - x10, x8
Dips - 20 - 2 x 12, 20 x 10 + BWx8
Chin-Ups - 20 x 6, 20 x 6 + BW x 6
Pull-Ups - 20lbs - x6
3 Supersets - 100lbs, 90lbs, 80lbs:
Triceps Pressdowns (V-Rope) x10
Cable Curls x10
Overhead Cable Triceps Pressdowns - 60lbs - 2 x 8
Kneeling Cable Crunches - 120lbs - 3 x 15
Swiss Ball Crunches - 1 x 60 (10lbs behind head x 30, x30), 1 x 50 (10lbs behind head x 25, x25), 1 x 40 (10lbs behind head x 20, x20)
Tuesday, November 13, 2007
Pyramid - door chin-ups, pushups, squats - to 5
Walking Lunges w/ Twists - 25lb plate - 4 x 8
Overhead Squats - 35 x 8, 45 - 3 x 8
Parallel Grip Chin-Ups - x12, x12, x8
Parallel Grip Lat Pull-Downs - 6.5 setting - 3 x 8
1-Arm Cable Rows - 60 x 10, 60 x 10, 50 x 12 each side
1-Arm DB Shoulder Presses - 25lbs - x10, x11, x12 each side
Preacher Curls - 40lbs - x20, x15
Swiss Ball Crunches - 3 x 50
Thursday, November 15, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 6, 155 x 5 (with help), 185 x 4 (negatives) + 65 x 23
Dips - 3 drop sets - 20lbs x 10 + x5
Overhead Cable Triceps Pressdowns - 60 x 10, 50 - 2 x 12
3 Supersets:
Triceps Pressdowns (V-Bar) x12 (80, 90, 90)
Cable Curls x12 (90, 100, 100)
Cross-Cable Flyes - 3rd setting - 2 x 10
Kneeling Cable Crunches - 120 x 15, 130 - 2 x 15
Swiss Ball Crunches - 1 x 60 (10lbs behind head x 30, x30), 1 x 40 (10lbs behind head x 20, x20)
Tuesday, November 20, 2007
Pyramid - door chin-ups, pushups, squats - to 5
Chin-Ups - 20x5 + BWx5
Pull-Ups - 20x5 + BWx5
Chin-Ups - 20lbs x 7
Pull-Ups - 20lbs x 7
Dips - 2 Drop Sets - 20x10+BWx10
Dips - 20lbs - x 10
1-Arm Cable Rows - 60lbs - 3 x 12 each side
Overhead Cable Triceps Pressdowns - 60 x 10, 70 - 2 x 10
2 Supersets - 100lbs:
Triceps Pressdowns (V-Bar) x12
Cable Curls x12
Down-to-Up Woodchoppers - 60 x 10 each side, 70 - 2 x 12 each side
Superset Side Bends - 45lb plate - 3 x 25 each side
running - 1 mile
Saturday, November 24, 2007
Bench Press (legs crossed up) - Bar x 20, 95 x 7, 135 - 2x10, 1x8
Swiss Ball DB Bench Press - 45lbs - 3 x 9
2 Supersets:
Alternating DB Curls - 30lbs - x20
Preacher Curls + Shoulder Press - Milk Cartons (water) - x25
Ab Wheel - 2 x 12
Tuesday, November 27, 2007
Pyramid - door chin-ups, pushups, squats - to 5
4 Supersets:
4 Clap-Pushups
4 Quarter-Squat Jumps (hands on head)
1-Leg Step-Downs - 3 x 3 each side (balanced with walls)
3 Supersets:
10s top of door chin-up
10s bottom of push-up
10s parallel squat
practicing yoga
Thursday, December 6, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 8, 145 x 6, 135 x 5
DB Bench Press - 50lbs - 3 x 8
Wide-Grip Dips x15
Parallel Chin-Ups x10
Narrow-Grip Dips x15
Chin-Ups x10
Wide-Grip Dips x15
Pull-Ups x10
Lat Pull-Downs (parallel grip) - 7th setting - 3 x 10
3 Supersets:
Triceps Pressdowns - 100lbs - x12
Cable Curls - 10llbs - x10
Swiss Ball Crunches - 3 sets - 10lbs x 25 + x15
Monday, December 10, 2007
20 mins Erg (2:29 avg/500)
Incline DB Bench Press - 40 x 15, 45 x 12, 45 x 10
3 Supersets:
EZ Bar Bicep Curls - 50lbs - x13
Skull Crushers - 50lbs - x13
DB Shoulder Presses - 30lbs - 3 x 10 each side
3 Circuits:
Incline Sit-Ups - 10lbs - x 10
Incline Sit-Ups x10
10s rest
Saturday, December 15, 2007
ERG - 4000m - 19ish minutes (2:25 split)
Incline DB Bench Press - 40lbs - x12, x11, x10, x9
3 supersets:
Cable Curls - 100lbs - x10, x9, x8, x7
Triceps Pressdowns (V-Rope) - 100lbs - x10, x8, x,6, x4
Hanging Leg Raises - 3 x 10
Swiss Ball Crunches - x50
Wednesday, December 19, 2007
Snatch-Grip Deadlifts - 135 x 8, 185 x 5, 205 - 3 x 5
RDLs - 185lbs - 3 x 8
Walking Lunges - 40lbs each hand - 3 x 12
Stair Calf-Raises - 40lbs in hand - 3 x 15 each side
Bucket Raises - 20lbs - 3 x 20 each side
Lying Pikes on Bench - 4 x 25
Side-Bends - 40lbs - 2 x 30 each side
Thursday, December 20, 2007
Clap Pushups - 3 x 5
Decline Pushups - 25lb plate on back - 3 x 15
Incline Bench Press - 95lbs - x12, x11, x10
DB Curls + DB Shoulder Presses - 30lbs - 2 x 8 each side
3 Supersets:
Barbell Curls - 60lbs - x10
Barbell Skull Crushers - 60lbs - x10
Shoulder Presses - Milk Cartons w/ water - 2 x 40 (in, out)
Swiss Ball Crunches x50
Saturday, December 22, 2007
Agility Ladder Circuit
1/4 Jump Squats w/ Reset - 45 x5, 55 x 5, 65 x 5, 75 x 5
Box Squats (to Bench) - 95 x 5, 135 x 5, 155 x 5 175 x 5, 185 x 5
Decline Pushups - 25lbs on back - 4 x 15
Bucket Raises - 20lbs - 3 x 20
Lying Pikes on Bench - 3 x 20
Swiss Ball Leg Raises - 3 x 15
Monday, December 24, 2007
Bench Press - Bar x 20, 95 x 7, 135 x 7, 145 x 7, 155 x 4
Decline Bench Press - 155 x 4, 145 x 7, 135 x 10
BW Rows - 5 x 10
Decline DB Bench Press - 50lbs - 3 x 10
DB Curls - 30lbs - 2 x 10 each side
Side-Bends - 50lbs - 2 x 25 each side
Swiss Ball Leg Raises - 3 x 25
Swiss Ball Crunches - 2 x 50
Wednesday, December 16, 2007
Snatch-Grip Deadlifts - 135 x 5, 185 x 5, 205 - 3 x 5
RDLs - 185lbs - 3 x 10
Bulgarian Split-Squats - 30lbs each hand - 3 x 10 each side
Lying Pikes on Bench - 3 x 25
Swiss Ball Leg Raises - 2 x 15
Saturday, December 29, 2007
Bench Press - Bar x 20, 95 x 7, 100 x 2, 105 x 2, 110 x 2, 115 x 2, 120 x 2, 125 x 2, 130 x 2, 135 x 2, 140 x 2, 145 x 2, 150 x 2, 155 x 2, 160 x 2, 165 x 2
BW Rows - 3 x 15
Incline Bench Press - 95 x 8, 100 x 8, 105 x 8, 110 x 8
3 Supersets:
Barbell Curls - 60lbs - x15
Barbell Skull Crushers - 60lbs - x10
Swiss Ball Crunches - 5 x 50