Friday, June 13, 2008
Preacher Curls - 65lbs - x10, x9, x9
DB Bicep Curls - 2 Triple Drop Sets - 30x8 + 20x8 + Milk Carton (water) x12 (in, out)
Shoulder Presses - 2 Triple Drop Sets - 30x13 + 20x9 + Milk Carton (water) x10 (in, out)
Cuban Presses - 10lb plates - 2 x 10
Monday, June 16, 2008
Medicine Ball Throw Circuit - 5lb - 3 x 10 (2H, L, R)
Rotating DB Bench Press - 30x10, 40x10, 45x10, 50x10
1H DB Bench Press - 35x10, 40x10, 45x10 each side
Swiss Ball Pushups (hands on) - 2 x 27
Arnold Presses - 35x6, 35x6, 30x10
DB Shoulder Presses - 35x6, 35x6, 30x10
Shrugs - 50lbs - 3 x 15
Side-Bends - 50lbs - 2 x 12
Saxxon Side-Bends - 5lbs each hand - 2 x 20
Swiss Ball Crunches (legs locked under) x150
Ankle Band Circuit - x30s
Tuesday, June 17, 2008
Tuesday, June 10, 2008
Biking - 4 miles
Lat Pull-Downs (wide-grip) - 100lbs - 2 x 6
Lat Pull-Downs (wide-grip, leaning back) - 60lbs - 1 x 12
Bent-Over DB Rows - 50lbs - 3 x 12 each side
Barbell Curls - 70lbs - x9, x8, x7
Alternating DB Hammer Curls - 30lbs - 3 x 14
Zottman Curls - 15lbs - 2 x 10 each side
Lateral Raises - Milk Carton (water) - 2 x 17 (in, out)
Front Raises - Milk Carton (water) - 2 x 17 (in, out)
Bent-Over Rear-Delt Flyes - Milk Carton (water) - 2 x 17 (in, out)
External Rotations - 15lbs - 2 x 15 each side
Forearm Curls - 30x15, 15x25 each side
Forearm Extensions - 5lbs - x20, x25 each side
2H DB Swings - 50lbs - 3 x 8
Ab Wheel - 2 x 12
Wednesday, June 18, 2008
Low-Box Squats - 45x3, 65x3, 85x3, 105x3, 125x3, 145x3, 165x3, 185x3, 195x3, 205x2
RDLs - 185lbs - 3 x 8
running - 1 mile
Thursday, June 19, 2008
Clap Push-Ups - 4 x 4
Decline Bench Press - 115 x 14, 125 x 13
Incline Bench Press (3rd setting) - 105 x 12, 115 x 10
DB Decline Bench Press - 50lbs - 1 x 10
DB Incline Bench Press (3rd setting) - 45lbs - 1 x 10
Flyes - 10lbs each hand - 3 x 8
Overhead Triceps Cable Extensions - 25lbs - 3 x 15
Triceps Pressdowns - 25lbs - 3 x 15
Wrist Roller - 7.5 x 3, 10 - 2 x 2
Pikes - 4 x 25
Swiss Ball Crunches (legs locked under) - 10lbs behind head - 2 x 30
Jump Rope - 1 x 290 (stopped, headache)
Friday, June 20, 2008
Barbell Curls - 95lbs - 3 x 5 (cheating up, mostly eccentric)
Alternating DB Curls - 20lbs - 2 x 30
Alternating DB Shoulder Presses - 20lbs - 2 x 40
Sunday, June 22, 2008
Bench Pikes - 4 x 25
Swiss Ball Crunches - 10lbs behind head - 4 x 25
Monday, June 23, 2008
Reverse-Grip Bench Press - 95 x 12
Bench Press - 135 x 7, 155 x 3
Rack Lockouts - 185 x 5, 205 x 5, 225 x 5
Bench Press - 155 - x6, x5
Bench Press (bottom 1/2 ROM) - 135lbs - 2 x 8
Bench Press - 135lbs x 9
Arnold Presses (bottom 1/2 ROM) - 30lbs - 3 x 13
Shoulder Presses (bottom 1/2 ROM) - 30lbs - 3 x 15
Shrugs - 135lbs - 2 x 15 (front), 2 x 13 (back) (alternating grips)
abs
Tuesday, June 24, 2008
Lat Pull-Downs (leaning back) - 80lbs - x9 (wide-grip), x12 (close-grip)
DB Rows - 55lbs - 2 x 10
Barbell Curls - 75lbs - 3 x 8
DB Hammer Curls - 30lbs - 3 x 8
Cable Shoulder Pressdowns - 30 x 12, 35 - 2 x 10
Lateral Raises - Milk Carton (water) - 2 x 18 (in, out)
Bent-Over Rear-Delt Flyes - Milk Carton (water) - 2 x 18 (in, out)
Plate Raises - 25lbs - 2 x 8
External Rotations - 15lbs - 2 x 15
Wednesday, June 25, 2008
Bulgarian Split-Squats - 40lbs each hand - 3 x 6 each side
Walking Lunges - 40lbs each hand - 3 x 12
Swiss Ball Reverse Hyperextensions - 20lbs ankles - 3 x 10
Bench Pikes - 20lbs ankles 0 3 x 15
Standing Knee Thrust-Ups - 10lbs ankle - 2 x 8 each side
Abs - 5lbs ankles: bicycles, dead bugs, crunches
Running - 6 intervals (9 to 3)
Thursday, June 26, 2008
4 x 4 Clap Push-Ups
DB Decline Bench Press - 50lbs - 3 x 12
DB Incline Bench Press (4th setting) - 45lbs - x10, x11, x12
Reverse-Grip Bench Press - 95lbs - 1 x 15
Close-Grip Bench Press - 95lbs - 1 x 15
Bench Press - 95lbs - 1 x 15
Skull Crushers - 65lbs - 3 x 8
Triceps Pressdowns - 25lbs - 3 x 12
Flyes - 10lb plates - 3 x 8
Wrist Roller - 10lbs - 3 x 2
Abs - bicycles, prisoner side-bends, crunch side-bends, dead bugs, crunches
Friday, June 27, 2008
Military Presses 65x10, 75 - 2 x 8
Front-Back Military Presses - 65lbs - 2 x 12
Shoulder Presses - Milk Cartons (water) - 2 x 40 (in, out)
Preacher Curls - 65lbs - x9, x10, x11
DB Curls - 2 Double Drop Sets - 30x8 + 20x7 each side
Upright rows - 65lbs - x8, x10, x12
Cuban Presses - 10lb plates - 2 x 12
Forearm Curls - 20lbs - x18, x15
Forearm Extensions - 2 Double Drop Sets - 7.5x8 + 5x10
Sunday, July 29, 2008
1.5 miles running
Swiss Ball Wall Squats - 3 x 25
Swiss Ball Back Extensions - 3 x 12
Swiss Ball Reverse Hyperextensions - 3 x 15
Swiss Ball Bridge Curls - 3 x 12
Crunches - 3 x 40
Deadbugs - 1 x 30 each side
Side-Bend Crunches x100
Ankle Band Circuit x25s
Monday, June 30, 2008
Bench Press - Bar x 20, 95 x 7, 135 x 8, 155 x 4
Rack Lock-Outs - 185 x 5, 205 x 5, 225 - 3 x 3
Bench Press - 155lbs - x5, x5, x4
Incline DB Bench Press (4th setting) - 50lbs - x10, x9, x8
Arnold Presses - 2 Double Add sets - 35x7 + 25 x 6
1-Arm Shoulder Presses - 2 Double Add sets - 35x7 + 25 x 6
Shrugs - 2 Double Add sets - 50x15 + 30x10
Side-Bends - 2 Double Add sets - 50x15 + 30x12
Thursday, July 10, 2008
Clap Push-Ups - 4 x 4
Incline DB Bench Press - Triple Add Set - 50x10 + 40x8 + 30x9
Decline DB Bench Press - Triple Add Set - 50x12 + 40x10 + 30x11
DB Bench Press - Triple Add Set - 50x12 + 40x8 + 30x10
Triceps Pressdowns - 30lbs - 3 x 13
Overhead Triceps Cable Extensions - 25lbs - 3 x 15
Flyes - 10lbs - 3 x 10
Wrist Roller - 10lbs - 3 x 2
Monday, July 21, 2008
DB Bench Press - 3 Double Drop Sets
Dips - 3 sets
Close-Grip EZ Bar Bench Press - 3 sets
Arnold Presses - 3 sets
Cross Cable Flyes - 3 sets
External Rotations - 3 sets
Abs
Wednesday, July 23, 2008
Lat Pull-Downs - 3 sets
Horizontal Cable Rows - 3 sets
Chin-Ups/Pull-Ups - 3 sets
Preacher Curls - 3 sets
1-Arm DB Curls - 2 Double Drop Sets
Abs
now in australia until december.
workouts consist of pushups, core work, and circuits of high reps (25+) lifting bricks - curls, shoulder presses, arnold presses, lateral/front raises, floor presses, etc.
Sunday, November 16, 2008
Bench Press - Bar x 20, 95 x 10, 135 x 7, 145 - 2 x 3
DB Bench Press - 40lbs - 3 x 12
Incline DB Bench Press (III) - 40lbs - 3 x 9
Arnold Press - 20lbs - 3 x 11
Swiss Ball Crunches - 3 x 40
Tuesday, November 18, 2008
1/4 Jump Squats w/ reset - Bar x 4, 55 x 5, 65 x 4, 75 x 4
Low-Box Squats - 135 x 5, 145 x 5, 155 x 5
Bulgarian Split-Squats - 20lbs each hand - 2 x 12
Calf Raises - 20lbs - 2 x 12 (same, opposite)
Swiss Ball Reverse Hypers - 20lbs - 3 x 12
Swiss Ball Crunches - 3 x 50
Thursday, November 20, 2008
Clap Push-Ups - 4 x 4
Incline DB Bench Press (IV) - 45lbs - 3 x 12
DB Bench Press - 50lbs - x9, x10, x8
Decline DB Bench Press - 50lbs - x8, x9, x8
Close-Grip Bench Press - 85lbs - 3 x 12
Triceps Pressdowns - 30lbs - 3 x 8
Flyes - 10lbs - 3 x 8
Wrist Roller - 7.5lbs - 2 x 2
Friday, November 21, 2008
Front-Back Military Press - Bar x 10, 65 - 3 x 12
Arnold Presses - 20 x 15, 25 - 2 x 12
Barbell Preacher Curls - 65 x 8, 55 - 2 x 12
DB Curls - 2 Double Drop Sets - 30x6 + 20x6
Milk Carton Shoulder Presses - 2 x 40 (in, out)
Upright Rows - 55lbs - 3 x 10
Swiss Ball Cuban Presses - 10lbs - 3 x 10
Forearm Curls - 20lbs - 2 x 18
Forearm Extensions - 5lbs - 2 x 35
Ab Wheel - 3 x 10
Swiss Ball Crunches - 3 x 50
Monday, November 24, 2008
Bench Press - Bar x 20, 95 x 10, 135 x 7
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5, 225 x 3
Bench Press - 155lbs - x5, x4, x3
Incline DB Bench Press (III) - 45lbs - 3 x 9
1-Arm DB Shoulder Press - 25lbs - 3 x 10
Arnold Presses - 25lbs - x12, x11, x10
Side DB Shrugs - 50lbs - 3 x 12
Side-Bends - 50lbs - 3 x 15
Swiss Ball Sit-Ups x75
Wednesday, November 26, 2008
Jump Rope - 7 x 75 (circuit)
1/4 Jump-Squats w/ Reset - 45 x 4, 55 x 4, 65 x 4, 75 x 4
Bulgarian Split-Squats - 30lbs - 3 x 6
Lat Pull-Downs (wide-grip) - 90lbs - 3 x 7
Swiss Ball Reverse Hyperextensions - 3 x 15
Swiss Ball Crunches - x75