Wednesday, January 2, 2007
Agility Ladder Circuit
1/4 Jump Squats w/ Reset - 45 x 5, 50 x 5, 55 x 5, 60 x 5, 65 x 5
Thursday, January 3, 2007
Incline Bench Press - Bar x 20, 95 x 7, 115 - 3 x 8
Decline Bench Press - 135lbs - 3 x 8
Lat-Pull Downs (wide-grip) - 90lbs - 3 x 8
3 Supersets:
Alternating DB Curls - 30lbs - x20
Barbell Curls - 45lbs - x10
Military Presses (behind head/in front) - 45lbs - 4 x 16
Barbell Sidebend Twists - 45lbs - 4 x 16
Barbell Curls - 45lbs - x20
Sunday, January 6, 2007
Bench Press - Bar x 20, 95 x 5, 105 x 5, 115 x 5, 125 x 5, 135 x 5, 145 x 5, 155 x 5, 165 x 2
2 Circuits - 30lbs:
Swiss Ball Bench Press x20
Shoulder Press x10
Alternating Curls x24
Biceps Curl + Shoulder Press - Milk Cartons w/ Water - 2 x 25 (in, out)
2 Circuits - Milk Cartons w/ Water (in, out):
Lateral Raises x15
Front Raises x15
Bent-Over Rear-Delt Flyes x15
Barbell Sidebend Twists - 45lbs - 3 x 20
Pikes on Bench - 3 x 20
Monday, January 7, 2007
Snatch-Grip Deadlifts - 135 x 5, 185 x 5, 205 - 3 x 5
Ab Work
Wednesday, January 9, 2007
ERG - 15 minutes (2:17.8 split)
Incline DB Bench Press - 40lbs - 3 x 12
Dips - 3 x 15
Pull-Ups x10
Chin-Ups x10
Parallel Bar Chin-Ups x10
Alternating Biceps Curls - 30 x 14, 25 x 14
Ab Wheel - 3 x 10
Sunday, January 13, 2007
Bench Press - 135 x 8, 145 - 3 x 6, 135 x 7
Hanging Leg Raises - 3 x 10
Incline DB Bench Press - 40lbs - x11, x11, x9
Dips - 15lbs - 3 x 10
ERG - 15 mins (2:18.9 split)
Monday, January 14, 2007
Walking Lunges - 40lbs each hand - 2 x 16
Bulgarian Split-Squats - 40lbs each hand - 2 x 6 each side
Overhead Squats - 35lb plate - 2 x 10
Walking Lunges w/ Twists - 35lbs - 2 x 6
Side Bends - 45lbs - 2 x 20 each side
Tuesday, January 22, 2008
Incline DB Bench Press 45lbs - 3 x 10
Dips - 20lbs - x12, x10, x10
Chin-Ups - 2 x 8
Pull-Ups - 2 x 8
Preacher Curls - 40lbs - 3 x 12
1-Arm DB Shoulder Presses - 25lbs - x13, x13, x10
1-Arm Cable Rows - 60lbs - 3 x 12 each side
Lateral Raises - 15lbs - 3 x 10
Hanging Leg Raises - 3 x 10
Swiss Ball Crunches - 10 x 20
Monday, February 4, 2008
been really sick for about a week
still a little sick, but getting better
25 Pushups
Milk Carton Circuit:
Bench Press - 4 x 20 each side
Curls - 3 x 20 each side
Shoulder Presses - 3 x 20 each side
Lateral Raises - 1 x 10 each side
Triceps Kickbacks - 1 x 20 each side
core
Wednesday, February 6, 2008
Bench Push Ups - 8 x 20
2H Curls - 4 sets
1H Curls - 3 sets each side
Saturday, February 9, 2008
ERG - 10 minutes - 2:16.6 split
Bench Press - Bar x 20, 95 x 7, 135 - x8, x6, x6
Hanging Leg Raises - 3 x 10
Incline DB Bench Press - 40lbs - 2 x 10
Dips - 20lbs - 2 x 12
Overhead Cable Triceps Pressdowns - 60lbs - 2 x 10
Side Bends - 45lbs - 2 x 20 each side
Swiss Ball Crunches - 10lbs x 25 + x25, 10lbs x 20 + x20
Monday, February 11, 2008
ERG - 10 minutes - 2:15.2 split
Chin-Ups - 2 x 8
Pull-Ups - 2 x 8
Chest-Supported Rows - 55 x 6, 45 x 8, 45 x 9
1 Arm Shoulder Presses - 20lbs - 3 x 15 each side
1 Arm Cable Rows - 70lbs - 3 x 13 each side
Preacher Curls - 50lbs - x10, x8
DB Shoulder Presses - 25lbs each hand - 2 x 15
Alternating Curls - 25lbs - 1 x 14
Curls - 25lbs - 1 x 7 each side
Swiss Ball Crunches - 5lbs - x40, x30, x25
Friday, February 15, 2008
ERG - 10 minutes - 2:13.5 split
DB Bench Press - 55lbs - 3 x 7, 45lbs - 2 x 15
Dips - 3 Drop Sets - 20lbsx10 + x5
Triceps Pressdowns - 70lbs - x8, x9, x10
Cable Curls - 90lbs - x15, x13, x11
Hanging Leg Raises - 2 x 10
Oblique Hyperextensions - 35lbs - 2 x 10
Wednesday, February 20, 2008
Bench Press- 95 x 7, 135 x 10, 145 x 7, 155 x 4, 135 x 6
Incline DB Bench Press - 45lbs - 2 x 10
Decline DB Bench Press - 45lbs - 2 x 12
Parallel-Grip Lat Pull-Downs - 8th x 12, 9th x 10, 10th x 8
Incline DB Curls - 20lbs - 3 x 8
Seated DB Shoulder Press - 35lbs - 2 x 8
Lateral Raises - 15lbs - 1 x 10
External Rotations - 15lbs - 2 x 10
Swiss Ball Crunches - x100, x70
Saturday, February 23, 2008
ERG - 10 mins - 2:14.5 split
Chin-Ups - 2 x 10
Pull-Ups - 2 x 10
Bulgarian Split-Squats - 35lbs - 2 x 8 each side
DB Shoulder Presses - 35lbs - 3 x 10
Preacher Curls - 50lbs - x12, x11, x10
1-Arm DB Shoulder Presses - 25lbs - x10, x11, x12
Alternating DB Curls - 25lbs - x20, x10
DB Shrugs - 50lbs - 1 x 15
Oblique Hyperextensions - 35lbs - 3 x 12 each side
Monday, February 25, 2007
Bench Press - Bar x 14, 95 x 7, 135 - x8, x8, x7
Incline DB Bench Press - 45 x 7, 40 x 10
Decline DB Bench Press - 45lbs - x12, x10
Dips - 20lbs - 2 x 15
Cross-Cable Flyes - 3rd setting - 2 x 10
One-Arm Triceps Pressdowns - 3rd x 12, 3rd x 10, 2nd x10, 2nd x 8 each side
Hanging Leg Raises - x12, x10, x10
Swiss Ball Crunches - x100
Sunday, March 9, 2008
Bench Press - Bar x 20, 95 x 7, 135 - 5 x 5
Incline DB Bench Press - 40lbs - 3 x 10
Decline DB Bench Press - 45lbs - x8, x9, x10
Dips - 20lbs - 3 x 12
Cross-Cable Flyes - 3rd setting - x10, x8
1-Arm Triceps Pressdowns - 2nd setting - 3 x 15 each side
Side-Bends - 45lbs - 3 x 20 each side
Incline Russian Twists - 10lbs - 1 x 40
Monday, March 10, 2008
ERG - 10minutes - 2:14.5 split
Chin-Ups - 2 x 8
Parallel Grip Pull-Ups - 2 x 10
Parallel Grip Lat Pull-Downs - 9th setting - 3 x 8
Preacher Curls - 50lbs - 3 x 9
Incline DB Curls - 20lbs - x6, x4
1-Arm DB Shoulder Presses - 25lbs - x15, x12, x10 each side
1-Arm Cable Rows - 60lbs - 2 x 12 each side
Thursday, March 13, 2008
2x Circuit - 20lb DBs:
20 Squats w/ Shoulder Press
20 Bench Presses on Swiss Ball
10 Split-Squats each side
10 1-Arm Rows on Swiss Ball each side
10 Step-Ups each side
20 Incline Bench Presses on Swiss Ball
10 Bulgarian Split-Squats each side
10 Renegade Rows each side
20 Reverse Crunches
20 Double Crunches
200m run
total time: 20:12
Friday, March 14, 2008
ERG - 10minutes - 2:12.5 split
1-Arm DB Shoulder Press - 30lbs - 3 x 12
Cable Curls - 100lbs - 3 x 10
Cable Triceps Pressdowns (V-Bar) - 100lbs - 3 x 15
Down-to-Up Woodchoppers - 6th setting - 1 x 8 each side