Monday, March 17, 2008
Bench Press - Bar x 20, 95 x 7, 135 - 3 x 7, 1 x 6
Incline DB Bench Press - 40lbs - 3 x 9
Decline DB Bench Press - 45lbs - 3 x 9
BW Dips - wide-grip x20, narrow-grip x 20
Cross-Cable Flyes - 3rd setting - 2 x 7
Oblique Hyperextensions - 35lbs - 3 x 10 each side
Tuesday, March 18, 2008
ERG - 2000m - 8:36
Chin-Ups - x12, x10, x9
Chest-Supported Rows - 50lbs - 3 x 7
Lat Pull-Downs (parallel grip) - 9th setting - 3 x 7
Shoulder Presses - 35lbs - 3 x 10
Shrugs - 50lbs - 3 x 10, 40lbs - 1 x 10
2 Supersets - 15lbs:
Lateral Raises - x10, x8
Front Raises - x10, x8
Thursday, March 20, 2008
Agility Circuit w/ 10lbs on back
Low-Bench Squats - 135 x 5, 145 x 5, 155 x 5, 155 x 5
Parallel Bench Squats - 185 x 5, 205 x 5
Alternating Step-Ups - 20lbs on back - 1 x 30
Step-Ups - 20lbs on back - 1 x 15 each side
Calf Raises - 20lbs on back - 2 x 15 each side
Wrist Curls - 20lbs - 3 x 20
Wrist Extensions - 10lbs x 15, 5lbs - 2 x 35
Saturday, March 22, 2008
Bench Press - Bar x 20, 95 x 5, 135 x 5, 145 x 5, 155 - 3 x 3
Decline Bench Press - 135lbs - 3 x 8
Incline Bench Press - 105lbs - 3 x 8
1-Arm DB Skull Crushers - 10lbs - 3 x 12 each side
Sunday, March 23, 2008
Incline Bench-Supported DB Rows - 20lbs each hand - 3 x 15
Swiss Ball Bent-Over Rows - 50lbs - 3 x 10 each side
Wide-Grip Lat Pull-Downs - 90lbs - 3 x 6
1-Arm DB Shoulder Press - 30lbs - 2 x 10 each side
Barbell Curls - 60lbs - 3 x 10
Alternating DB Curls - 20lbs - 3 x 24
Milk Carton Shoulder Presses - 2 x 40 (in, out)
Milk Carton Rear-Delt Raises - 2 x 15 (in, out)
External Rotations - 15lbs - 3 x 10
Monday, March 24, 2008
Agility Ladder Circuit with 10lbs
Snatch-Grip Deadlifts - 135 x 5, 185 x 3, 205 - 4 x 5
RDLs - 185 - 3 x 10
Step-Ups - 20lbs - 1 x 15 each side
Side Step-Ups - 20lbs - 1 x 15 each side
Calf Raises - 20lbs - 1 x 15 each side
Wednesday, March 26, 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: 18:50
Sunday, March 30, 2008
ERG - 10 minutes - 2:07.8 split
Chin-Ups - 2 x 7
Pull-Ups - 2 x 7
Parallel-Grip Pull-Ups - 2 x 7
Wide-Grip Lat Pull-Downs - 7th setting - 3 x 9
Biceps Curls - 25x10+20x7, 25x7+20x4, 20x8 each side
Monday, March 31, 2008
DB Bench Press - 55lbs - x7, x8, x9
Decline DB Bench Press - 55lbs - 3 x 7
Incline DB Bench Press - 45lbs - 3 x 7
Dips - 25lbs - 3 x 10
Triceps Pressdowns (V-Rope) - 70lbs - 3 x 10
Wednesday, April 2, 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: 16:49
Sunday, April 6, 2008
DB Bench Press - 55lbs - 3 x 8
Decline DB Bench Press - 55lbs - 3 x 8
Incline DB Bench Press - 45lbs - 3 x 6
Dips - 25x12+x5, 25x12+x5, 25 x 6
Close-Grip EZ-Bar Presses - 60lbs - 2 x 15
Monday, April 7, 2008
ERG - 8 minutes - 2:07.6 split
Chest-Supported Rows - 55 x 8, 60 x 8, 65 x 5
Parallel-Grip Lat Pull-Downs - 9th setting - x10, x9, x8
DB Shoulder Presses - 35lbs - x10, x8
Arnold Presses - 20lbs - 2 x 10
Preacher Curls - 60lbs - x8, x7, x6
Incline Bench DB Curls - 20lbs - 2 x 6
Side-Bends + Shrugs - 45lbs - 2 x 20 each side
Wednesday, April 9, 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: 16:15
2x20 Alternating DB Curls - 20lbs
Monday, April 14, 2008
Bench Press - Bar x 20, 95 x 7, 135 - 3 x 6
Decline DB Bench Press - 55lbs - 3 x 8
Incline DB Bench Press - 40lbs - x10, x9, x8
Dips - 30lbs - 3 x 8
Close-Grip EZ-Bar Presses - 60 x 15, 70 x 12, 70 x 10
Cross-Cable Flyes - 3rd setting - 2 x 8
1-Arm Triceps Pressdowns - 3rd setting - 2 x 10 each side
Down-to-Up Woodchoppers - 6th setting - 2 x 6 each side
Hanging Leg Raises - 2 x 8
Tuesday, April 15, 2008
Chin-Ups x10
Pull-Ups x10
Parallel-Grip Chin-Ups x10
Chest-Supported Rows - 65lbs - 3 x 8
Parallel-Grip Lat Pull-Downs - 9th setting - x10, x9, x8
Cable Curls - 100lbs - x12, x10, x8
Arnold Presses - 25lbs - 4 x 10
1-Arm DB Preacher Curls - 25x8, 20 - 2 x 10 each side
Hanging Leg Raises - 2 x 8
Hyperextension Side-Bends - 35lbs - 2 x 8 each side
Saturday, April 19, 2008
Parallel Hyperextensions - 25lbs - 3 x 10 (slow)
EZ Bar Close-Grip Bench Presses - 70 x 20, 80 - x12, x11, x10
Preacher Curls - 60lbs - x10, x9, x8
3 Circuits - x10, x9, x8
Triceps Pressdowns (V-Rope) - 100lbs
Cable Curls - 100lbs
2 Circuits - x9
1-Arm Triceps Pressdowns - 40lbs
1-Arm Cable Curls - 40lbs
Monday, April 21, 2008
DB Bench Press - 55lbs - 3 x 8
Decline DB Bench Press - 55lbs - 3 x 8
Incline DB Bench Press - 40lbs - x10, x9, x8
Dips - 30lbs - 3 x 10
Overhead Triceps-Pressdowns - 70lbs -3 x 8
Hanging Leg Raises - 2 x 8
Arm-Rest Leg Swings - 2 sets
Monday, April 28, 2008
Chin-Ups x17
Pull-Ups x14
Parallel-Grip Pull-Ups x10
Chest-Supported Rows - 70lbs - 2 x 6, 60lbs - 2 x 8
Parallel-Grip Lat Pull-Downs - 10th x 6, 9th x 8, 8th x 10
One-Arm Cable Rows - 60 x 15, 70 x 12, 80 x 10
Cable Curls - 100 x 10, 70 - 3 x 10
Hanging Leg Swings - x10, x8
Arm-Rest Leg Swings - 2 sets
Parallel Hyperextensions - 25lbs - 2 x 10 (slow)
Sunday, May 4, 2008
Chin-Ups x15
Pull-Ups x15
Parallel-Grip Pull-Ups x13
Chest-Supported Rows - 70lbs - 2 x 6 (45 degree grip), 60lbs - 2 x 8 (parallel-grip)
One-Arm Cable Rows - 80 x 10, 70 - 2 x 12
Parallel-Grip Seated Parallel Rows - 90 x 10, 100 x 8, 90 x 10
Cable Curls - 80lbs - 2 x 10
Down-to-Up Woodchopper - 6th x 6, 7th x 6 each side
Hanging Leg Swings - x10, x8
Arm-Rest Leg Swings - 1 sets
Parallel Hyperextensions - 35lbs - 2 x 10 (slow)
Tuesday, May 6, 2008
Decline DB Bench Press - 55lbs - x10, x9, x8
Decline DB Bench Press - 55 x8, x7, 45 x12
Dips - 30lbs - 2 x 8, BW x 20
EZ Bar Presses - 80lbs - 3 x 10
Parallel Hyperextensions - 35lbs - 2 x 10
Hanging Leg Raises