Monday, January 5, 2008
Jump-Rope - 7 x 75 (circuit)
Bench Press - bar x 20, 95 x 10, 135 x 10
Rack Lockouts - 155 x 5, 185 x 5, 205 x 5, 225 x 5
Bench Press - 170 x2, 165 x4,x3, 155 x 5
1-Arm Shoulder Presses (sitting) - 30lbs - 3 x 9
Arnold Presses (sitting) - 30lbs - 3 x 9
Ab Wheel - 5 x 10
Thursday, January 8, 2009
DB Bench Press - 45 x 10, 3 Double Drop Sets - 55 x10/9/8 + 45 x6/5/4
Dips - 4 x 12 (2 wide-grip, 2 narrow-grip)
Triceps Pressdowns (V-Bar) - 100lbs - 3 x 10
Overhead Triceps Extensions (V-Bar) - 70lns - 3 x 12
Captain’s Chair - 4 x 12 (straight + bent = 1)
Shrugs - 45lbs - 2 x 20
Friday, January 9, 2009
Chin-Ups - x10, x7
Pull-Ups - x10, x7
Lat Pull-Downs (parallel grip) - 90 - 3 x 7
Cable Curls - 80 - 3 x 10
Machine Rows (alternating arms) - 4 sets increasing weight
Captain’s Chair - 4 x 20 (2 sets straight, 2 sets bent)
Monday, January 12, 2009
Bench Press - bar x 20, 95 x 7, 135 x 8, 155 - 3x5,1x4
Incline DB Bench - 45lbs - 3 x 9
Dips - 15lbs - 3 x 10
Cross-Cable Flyes - 3 - 3 x 8
1-Arm Shoulder Press (sitting) - 3 x 9
Hanging Leg Swings - 3 x 5
Captain’s Chair (straight + bent = 1) - 3 x 10
Monday, January 19, 2009
DB Bench Press - 60lbs - 3 x 8
Close-Grip EZ Bar Bench Presses - 60 x 20, 70 - 2 x 15
Dips - 15lbs - 2 x 10
Tuesday, January 20, 2009
Chin-Ups - x10, x8
Pull-Ups - x10, x8
Horizontal Cable Rows (parallel-grip) - 80lbs - 3 x 10
Lat Pull-Downs (parallel-grip) - 8th - 3 x 8
Preacher Curls - 50lbs - 2 x 10, 1 x 7
Friday, January 23, 2009
Incline DB Bench Press - 45lbs - 3 x 8
DB Shoulder Press - 25lbs - 3 x 8
Arnold Press - 25lbs - 3 x 8
1 Superset - 60lbs EZ Bar:
Skull Crushers x8
Curls x8
(headache)
Sunday, February 8, 2009
DB Bench Press - 40 x 10, 50 x 10, 60 x 8
Incline DB Bench - 40lbs - 2 x 10
Decline DB Bench - 45lbs - 2 x 10
Dips - 20lbs - 2 x 10
Close-Grip EZ Bar Bench Presses - 80lbs - 2 x 10
Triceps Cable Pressdowns (V-Bar) - 100lbs - 2 x 10
Overhead Triceps Extensions (V-Bar) - 70lbs - 2 x 10
Hanging Leg Raises - 1 x 7 (straight, 2 x 10 (bent)
Monday, February 9, 2009
Horizontal Cable Rows (parallel-grip) - 90 x 10, 100 x 10, 110 x 8, 120 x 6
Lat-Pull Downs (parallel-grip) - 90 x 10, 100 x 10, 110 x 8, 120 x 6
Preacher Curls - 50lbs - 2 x 10, 1 x 6
1-Arm Cable Rows - 70lbs - 3 x 10
1-Arm Cable Curls - 30lbs - x10, x7
Captain’s Chair - 4 x 10 (1 = bent + straight)
Wednesday, February 11, 2009
All 2-armed with 1 milk carton filled w/ water - 2 sets (in, out)
Shoulder Presses - 2 x 25
Arnold Presses - 2 x 20
Lateral Raises - 2 x 12
Front-Raises - 2 x 12
Bent-Over Rear-Delt Raises - 2 x 12
Ab Wheel - 2 x 12
Monday, February 9, 2009
Horizontal Cable Rows (parallel-grip) - 90 x 10, 100 x 10, 110 x 9, 120 x 7
Lat-Pull Downs (parallel-grip) - 90 x 10, 100 x 10, 110 x 9, 120 x 7
Chest-Supported Rows - 45lbs - 4 x 10
Preacher Curls - 50lbs - x10, x9, x8
1-Arm Cable Rows - 5th setting - 3 x 10
1-Arm Cable Curls - 35lbs - x8, x5
Captain’s Chair - 2 x 12 (1 = bent + straight)
Captain’s Chair - 2 x 12 (oblique, 1 = both sides)
Sunday, February 15, 2009
Bench Press - Bar x 20, 95 x 10, 135 - x8,x8,x6
DB Bench Press - 50lbs - 3 x 8
Dips - 20lbs - 3 x 8
Close-Grip EZ Bar Bench Press - 70x15, 80x10
Triceps Pressdowns - 80lbs - 2 x 8
Overhead Triceps Extensions - 60lbs - 2 x 6
Oblique Hyperextensions - 25lbs - 2 x 10 each side
Friday, February 20, 2009
Bench Press - bar x 20, 95 x 10, 135 - 5 x 5
Incline DB Bench Press - 45lbs - 3 x 9
Dips - 25lbs - 3 x 6
Dips - 1 x 15
Arnold Presses - 30lbs - 3 x 8 (sitting)
1-Arm Should Presses - 25lbs - 3 x 8 (sitting)
Sunday, February 22, 2009
Lat-Pull Downs (parallel-grip) - 80lbs - 3 x 12
Chest-Supported Rows - 45lbs - 3 x 8
1-Arm Cable Rows - 5th setting - 3 x 10
1-Arm Cable Curls - 3 triple drop sets - 3rd x 5 + 2nd x 5 + 1st x 5, 3rd x 4 + 2nd x 4 + 1st x 4, 3rd x 3 + 2nd x 3 + 1st x 3
Sunday, March 1, 2009
Bench Press - Bar x 20, 95 x 10, 135 x 8, 145 - x6, x5, x4
Incline DB Bench Press - 45lbs - 3 x 9
Dips - 25lbs - 3 x10
Arnold Presses (sitting) - 25lbs - 3 x 10
1-Arm Shoulder Presses (sitting) - 25lbs - 2 x 8
Oblique Hyperextensions - 25lbs - 3 x 10 each side
Captains Chair - 2 x 15 (straight + bent = 1_
Wednesday, March 4, 2009
Horizontal Cable Rows (parallel-grip) - 80 x 12, 90 x 11, 110 x 10, 120 x 9
Lat-Pull Downs (parallel-grip) - 80 x 12, 90 x 11, 110 x 10, 120 x 9
Parallel-Grip Chin-Ups - 3 x 6
1-Arm Cable Rows - 5th setting - 2 x 10
1-Arm Cable Rows - 6th setting - 1 x 8
Preacher Curls - 50lbs - x12, x9, x6
Hanging Leg Swings - 2 x 5 (1 = bent + straight)
1/4 Jump Squats w/ Reset - 45 x 4, 55 - 3 x 4
Squat (to lower bench) - 95 x 5, 135 x 5, 155 - 3 x 5
Bulgarian Split-Squats - 30lbs - 3 x 6
Calf Raises (same side) - 30lbs - 3 x 10
Swiss Ball Leg Curls + Glute Activation - 3 x 10
SB Crunches - 10lbs straight up - x25, x20, x15
Sunday, March 9, 2009
Bench Press - Bar x 20, 95 x 7, 135 x 8
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5, 225 x 5
Bench Press - 155lbs - 2 x 5
Incline DB Bench Press - 45lbs - 3 x 8
Arnold Presses (sitting) - 25lbs - 3 x 10
1-Arm Shoulder Presses (sitting) - 25lbs - 3 x 8
Tuesday, March 10, 2009
Swiss Ball DB Rows - 45lbs - 3 x 12
Lat-Pull Downs (wide-grip) - 80lbs - 3 x 9
Barbell Curls - 65lbs - 3 x 10
Alternating DB Hammer Curls - 25lbs - 3 x 20
Lateral Raises - 10lbs - 2 x 10
Front Raises - 10lbs - 2 x 10
Bent-Over Rear-Delt Raises - 10lbs - 2 x 10
Plate Raises - 25lbs - 2 x 10
Wednesday, March 11, 2009
Swiss Ball Wall Squats - 2 x 25
SB Reverse Hyperextensions - 2 x 20
SB Hyperextensions - 2 x 15
SB Leg Curls + GA - 2 x 15
SB Plank (arms, forehead) - 4 x S