Thursday, May 8, 2008
Wide-Grip Chin-Ups - 3 x 8
Pull-Ups - 2 x 12
Chest-Supported Rows - 65lbs - 2 x 6 (45 degree grip), 2 x 8 (parallel-grip)
Parallel-Grip Lat Pull-Downs - 9th - 3 x 9
Parallel-Grip Seated Parallel Rows - 90lbs - 3 x 10
Cable Curls - 80lbs - 3 x 10
Down-to-Up Woodchopper - 7th - 2 x 6 each side
Parallel Hyperextensions - 35lbs - 2 x 10 (slow)
Leg Swings (Hanging + Arm-Rest)
Sunday, May 11, 2008
Clap Push-Ups - 2 x 5
Decline Clap Push-Ups - 2 x 5
Bench Press - 95 x 7, 135 x 5, 145 x 5, 145 - 6 x 3
Overhead Triceps Extensions - 45lbs - x10, x12, x14
Close-Grip Bench Press - 75lbs - 3 x 14
Wide-Grip Bench Press - 75lbs - 3 x 8
Ab Circuit:
Ab Wheel x15
Hanging Leg Raises x15
Lying Pikes x15
Leg Swings x15
Lying Pikes x15
Swiss Ball Crunches - 2 x 50
Monday, May 12, 2008
Bent-Over DB Rows - 50lbs - 3 x 10
Arnold Presses - 25lbs - 3 x 10
DB Curl + Shoulder Press - 25lbs - 3 x 8
Cable Shoulder Pressdowns - 20lbs x 10, 30lbs - 2 x 10
Alternating DB Curls - 25lbs - 2 x 20
Barbell Curls - 65lbs - 2 x 10
Wrist Roller - 7.5lbs - 3 x 3
Alternating Milk Carton Preacher Curls - 2 x 60
Lateral Raises - Milk Carton (water) - 2 x 15 (in, out)
Milk Carton Front Raises - Milk Carton (water) - 2 x 15 (in, out)
Milk Carton Bent-Over Rear-Delt Raises - Milk Carton (water) - 2 x 12 (in, out)
Abs:
Side Bends - 45lbs - 2 x 20 each side
Lying Pikes - 2 x 15
Leg Swings - 2 x 15
Swiss Ball Crunches x50
Thursday, May 15, 2008
Bench Press - Bar x 20, 95 x 7, 130 x10,x9,x8
Decline Bench Press - 135lbs - 3 x 7
Incline Bench Press - 105lbs - x8, x7
Triceps Pressdowns - 30lbs - 2 x 9, 2 x 8 (facing away)
Flyes - 10lb plates - 2 x 8
Wrist Roller - 7.5lbs - 2 x 3
Abs:
Ab Roller x15
Bench Sit-Ups - 25lbs on chest - x25
Bench Sit-Ups - 25lbs behind head - 1 x 7
Lying Pikes x15
Side-Bends - 45lbs - x20 each side
Swiss Ball Crunches x50
Friday, May 16, 2008
Arnold Presses - 25lbs - 3 x 10
Front-Back Military Presses - 45lbs - 3 x 20
Upright Rows - 45lbs - x10, x12, x14
Alternating DB Curls - 25lbs - 2 x 20
Alternating Preacher Curls - 20lbs - 2 x 20
Zottman Curls - 15lbs - x8, x10
Swiss Ball Crunches - x100, x75
Monday, May 19, 2008
Bench Press - bar x 20, 95 x 7, 135 x 8
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5
Bench Press - 150lbs - 3 x 5
Incline DB Bench Press (3rd setting) - 40lbs - 3 x 10
Swiss Ball DB Bench Press - 40lbs - 1 x 17
Overhead Cable Triceps Extensions - 25lbs - 2 x 12
Abs:
Side-Bends - 45lbs - x25 each side
Lying Pikes - 2 x 25
Swiss Ball Crunches - x75
Jump Rope x300
Tuesday, May 20, 2008
Arnold Presses - 25lbs - 3 x 12
Front-Back Military Presses - 60lbs - 3 x 10
Simultaneous DB Curls - 20lbs - 2 x 15
Simultaneous DB Preacher Curls - 20lbs - 2 x 12
Cable Shoulder Pressdowns - 30lbs x 10, 40lbs x 10
Wednesday, May 21, 2008
Agility Ladder Circuit - 20lbs on shoulders
Low-Box Squats - 135 x 5, 155 - 4 x 5
Bulgarian Split-Squats - 20lbs each hand - 2 x 10 each side
1 DB Calf-Raises - 20lbs - 2 x 10, 1 x 15 (same side) each side
Abs:
Ab Roller - 2 x 20
Side-Bends - 45lbs - 1 x 25 each side
Swiss Ball Crunches x75
Friday, May 23, 2008
DB Bench Press - 7 sets (each setting from Max Incline to Decline) - 40lbs - x12, x11 alternating
Lat Pull-Downs (wide-grip) - 90lbs - 3 x 7
3 supersets - 55lbs, 60lbs, 60lbs:
Overhead Barbell Triceps Extensions x12
Barbell Curls x12
DB Preacher Curls - 20lbs each hand - 3 x 10 (top 85% ROM)
External Rotations - 15lbs - 3 x 15 each side
Abs:
Swiss Ball Crunches x100
Lying Pikes - 4 x 25
Saturday, May 24, 2008
Abs
Jump Rope - 5 x 100
Sunday, May 25, 2008
Agility Ladder Circuit - 20lbs on shoulders
Snatch-Grip Deadlifts - 135 x 5, 185 - 3 x 5
RDLs - 185lbs - 3 x 8
Seated Good-Mornings - 45lbs - 3 x 10
Walking Lunges - 30lbs each hand - 3 x 12
Swiss Ball Glute-Activations - 3 x 8
Calf Raises - 30lbs - x10, x12 (same side) each side
Bucket Raises - 20lbs - 2 x 18 each side
Abs
Jump Rope - 2 x 150
Monday, May 19, 2008
Bench Press - bar x 20, 95 x 7, 135 x 7
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5
Bench Press - 154lbs - 4 x 4
Incline DB Bench Press (2nd setting) - 40lbs - 3 x 10
1-Arm DB Shoulder Presses - 30lbs - 3 x 8 each side
Arnold Presses - 30lbs - 3 x 8
Side-Bends + Shrugs - 50lbs - 3 x 12
Tuesday, May 20, 2008
Bent-Over DB Rows - 50lbs - 3 x 11 each side
Lat Pull-Downs (wide-grip) - 90lbs - 3 x 9
Barbell Curls - 65lbs - 3 x 10
Alternating DB Hammer Curls - 25lbs - 3 x 18
Zottman Curls - 20lbs - 1 x 8 each side
Lateral Raises - Milk Carton (water) - 2 x 15 (in, out)
Front Raises - Milk Carton (water) - 2 x 15 (in, out)
Bent-Over Rear-Delt Flyes - Milk Carton (water) - 2 x 15 (in, out)
External Rotations - 15lbs - 2 x 15
Abs:
4 x 20 Lying Pikes
1 x 75 Swiss Ball Crunches
Running - 1 mile - 7:50
Thursday, May 29, 2008
1/4 Jump Squats w/ reset - 65lbs - 4 x 4
Low-Box Squats - 135 x 5, 155 x 5, 165 - 3 x 5
Bulgarian Split-Squats - 30lbs each hand - 2 x 8 each side
Seated Good-Mornings - 65lbs - 2 x 10
1 DB Calf-Raises - 30lbs - 1 x 10, 1 x 12 (same side) each side
Swiss Ball Glute Activation Circuit - x12s
Swiss Ball Reverse Hyperextensions x10
Ab Roller - 3 x 12
Jumping Rope - 4 x 150
Sunday, June 1, 2008
Bench Press - bar x 20, 95 x 7, 135 x 8
Rack Lock-Outs - 155 x 5, 185 x 5, 215 x 5
Bench Press - 155 x 5, 160 x 3, 165 x 2
Incline DB Bench Press (3rd setting) - 45lbs - 3 x 10
Arnold Presses - 30lbs - x8, x10, x8
1-Arm DB Shoulder Presses - 30lbs - 3 x 8
1-Arm DB Shrugs - 50lbs - 3 x 15
Side-Bends - 50lbs - 3 x 15 each side
Swiss Ball Crunches - x100
Monday, June 2, 2008
4s Parallel Paused Jump Squats - 65lbs - 3 x 4
Low-Box Squats - 135 x 8, 155 x 8, 175 x 5, 185 x 5
Bulgarian Split-Squats - 30lbs each hand - 2 x 8 each side
Walking Lunges - 30lbs each hand - 2 x 14
1 DB Calf-Raises - 30lbs - 1 x 10, 1 x 12 (same side) each side
2 Supersets:
Swiss Ball Glute Activation Circuit x12
Swiss Ball Reverse Hyperextensions x10
Lying Pikes - 2 x 25
Swiss Ball Crunches - 2 x 50
Friday, June 6, 2008
Military Presses - 45 x 10, 65 x 10, 75- 2 x 10
Front-Back Military Presses - 65lbs - 3 x 12
Milk Carton Shoulder Presses - 2 x 40 (in, out)
Preacher Curls (BB) - 65lbs - 3 x 8
DB Curls - 2 Double Drop Sets - 30x6 + 20x7
Upright Rows - 65lbs - 3 x 8
Cuban Presses - 10lb plates - 3 x 10
Forearm Curls - 20lbs - 2 x 20
Forearm Extensions - 10lb plates - 2 x 15
Swiss Ball Crunches - 10lbs behind neck - x40, 35, x30, 25, x20
Sunday, June 8, 2008
Bench Press - bar x 20, 95 x 7, 135 x 7
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5, 225 x 5
Bench Press - 130lbs - x4, x3, x2
Incline DB Bench Press (2nd setting) - 45lbs - 3 x 9
Arnold Presses - 30lbs - x10, x10, x8
3 Supersets:
1-Arm DB Shoulder Presses - 30lbs x 8 each side
DB Shrugs - 50lbs x 15 each side
Side Bends - 50lbs x 15 each side
Monday, June 9, 2008
1/4 Jump Squats w/ reset - 65lbs - 2 x 4
Low-Box Squats - 135 x 5, 155 - 3 x 8
Parallel Box Squats - 185 x 8, 205 x 8
Bulgarian Split-Squats - 40lbs each hand - 3 x 8 each side
Overhead Squats - 55 x 10, 65 - 2 x 10
Swiss Ball Reverse Hyperextesions - x10, 10 x 10, 20 x 10 (ankle weights)
Pikes - 10lbs (ankle weights) - 3 x 15
Leg Swings - 10lbs (ankle weights) - 2 x 20
Swiss Ball Crunches - 1 x 100
Tuesday, June 10, 2008
Bent-Over DB Rows - 50lbs - 3 x 12 each side
Lat Pull-Downs (wide-grip) - 90lbs - 3 x 10
Barbell Curls - 65lbs - x12, x11, x10
Alternating DB Hammer Curls - 25lbs - 3 x 20
Zottman Curls - 20x7, 15 x 7 each side
Lateral Raises - Milk Carton (water) - 2 x 16 (in, out)
Front Raises - Milk Carton (water) - 2 x 16 (in, out)
Bent-Over Rear-Delt Flyes - Milk Carton (water) - 2 x 16 (in, out)
External Rotations - 15lbs - 2 x 12
2H DB Swings - 50lbs - 3 x 8
Bench Sit-Ups - 25lbs on chest - 2 x 25
Swiss Ball V-Up Passes - 3 x 10
Thursday, June 12, 2008
Clap Push-Ups - 4 x 4
Incline Bench Press (3rd setting) - 95 x 7, 115 - 3 x 8
Decline DB Bench Press - 50lbs - 3 x 8
DB Bench Press - 50lbs - 2 x 8
Close-Grip Bench Press - 95lbs - x15, x14
Triceps Pressdowns - 30x 12, 35 x 9
Bench Press - 95lbs - x14.5
DB Flyes - 10lbs - 2 x 8
Wrist Roller - 7.5lbs - 2 x 3
Swiss Ball Crunches - 2 x 60 (20lbs x 20 + 10lbs x 20 + x20)