Friday, March 13, 2009
Clap Push-Ups - 4 x 4
Bench Press - 135lbs - 5 x 5
Swiss Ball DB Bench Press - 45lbs - 3 x 10
Skull Crushers - 65lbs - 3 x 8
SB Planks
Saturday, March 14, 2009
2 Circuits - 20lb DBs:
Squat + Shoulder Press x20
SB Bench Press x20
Bulgarian Split-Squats x10 each side
SB Bent-Over Rows x10 each side
Walking Lunges x20
SB Incline Bench Press x20
RDLs x20
Renegade Rows x20
Swiss Ball Crunches x40
(end of 1st = 7:15, end of 2nd = 15:40)
Friday, March 20, 2009
DB Bench Press - 40 x 10, 50 x 10, 55 x 8, 60 x 7
Dips - 25x8 + x4
stopped to play tennis
Wednesday, March 25, 2009
3 Supersets - 50lbs:
Skull Crushers x12
Curls x12
Friday, March 27, 2009
Horizontal Rows (parallel-grip) - 80 x 10, 90 x 10, 100 x 10, 110 x 10
Lat Pull-Downs (parallel-grip) - 80 x 10, 90 x 10, 100 x 10, 110 x 9
Preacher Curls - 50lbs - x10, x8, x6
Hyperextension Side-Bends - 25lbs - 2 x 10 each side
stopped to play tennis
Tuesday, March 31, 2009
Bench Press - bar x 20, 95 x 7, 135 x 8, 145 x 5, 135 - x7, x6, x5
Dips - 25lbs - 2 x 10
Dips - BW - 2 x 15
Shoulder Presses (sitting with back rest) - 30lbs - 3 x 10
Oblique Hyperextensions - 35lbs - 3 x 10 each side
Thursday, April 9, 2009
Bench Press - bar x 20, 95 x 7, 135 x 8
Rack Lockouts - 155 x 5, 185 x 5, 205 x 5, 225 x 5
Bench Press - 155 - 4 x 5
Swiss Ball DB Bench Presses - 3 x 10 (rest @ bottom)
3 supersets:
Bicycles x50
Lying Pikes on Bench x15
Friday, April 10, 2009
60s Plank
Lat Pull-Downs - 70 x 12, 80 x 10, 90 x 8
60s Plank
Shoulder Cable-Pressdowns - 30lbs - 3 x 10 (wide-grip)
60s Plank
Plate Raises - 25lbs - 3 x 10
60s Plank
Barbell Curls - 65lbs - 3 x 10
Saturday, April 11, 2009
Jump Squats - 45 x 4, 50 x 4, 55 x 4, 60 x 4
Squats (lower-bench) - 95 x 5, 135 x 5, 155 - 3 x 5
Calf Raises - 20lbs - 2 x 12 (same, opposite)
SB Leg Curls + GA - 3 x 12
SB Crunches - 3 x 20 (full range)
Sunday, April 12, 2009
Incline Bench Press (IV) - bar x 15, 75 x 10, 95 x 10, 115 - 2 x 10
Incline DB Bench Press (III) - 40lbs - 3 x 10
1-Arm DB Shoulder Press - 20lbs - 3 x 12
Arnold Presses - 20lbs - 3 x 12
Bicycles - 4 x 40
(light workout, nothing near failure)
Monday, April 13, 2009
3 Supersets:
DB Preacher CUrls - 20lbs - x9
Triceps Pressdowns - 40lbs - x10
3 Supersets:
Incline Bench (III) DB Curls - 20lbs - x7
Overhead Triceps Extensions - 35lbs - x9
DB Hammer Curls - 20lbs - 1 x 30
running - 1 mile
Thursday, April 16, 2009
Bench Press - Bar x 20, 95 x 7, 135 x 5, 145 - 3 x 5
Dips - 30lbs - 3 x 8
(stopped for tennis)
Saturday April 18, 2009
Horizontal Cable Rows (parallel-grip) - 80 x 12, 90 x 12, 100 x 12, 110 x 10
Lat Pull-Downs (parallel-grip) - 80 x 10, 90 x 10, 100 x 10
3 Supersets - 60lbs
EZ Bar Curls - x8, x8, x6
Skull Crushers - x8, x8, x6
3 Supersets - 40lbs
1-Arm Cable Curls x7
1-Arm Triceps Pressdowns x7
Captains Chair (straight legs, slow) - 2 x 15
Friday, May 1, 2009
Bench Press - bar x 20, 95 x 7, 135 x 7, 145 - 4 x 5
Dips - x31, x15
Chin-Ups (all the way down) - x10
EZ Bar Curls - 60lbs - x10, x8
Abs
Sunday, May 10, 2009
Chest-Clap Leg-Up Push-Ups - 3 x 5
Bench Press - 95 x 7, 135 x 8
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 4, 225 x 4
Bench Press - 155lbs - 3 x 5
DB Bench Press - 50lbs - 3 x 8 (legs up)
running - 1 mile
Monday, May 11, 2009
Lat Pull-Downs - 70lbs - x12, x11, x10
DB Rows - 50lbs - 3 x 8
Barbbell Curls - 65lbs - 3 x 10
Incline DB Curls - 20lbs - 3 x 6
External Rotations - 20lbs - 2 x 7
Ankle Band Circuit x10s
SB Crunches - 10lbs straight up - 4 x 10
Tuesday, May 12, 2009
1/4 Jump Squats w/ Reset - 45 x 4, 55 x 5, 65 x 4
Squats - 95 x 5, 135 - 5 x 5
Bulgarian Split-Squats - 30lbs - 3 x 5
Swiss Ball Leg Lifts - 4 x 15
Wednesday, May 13, 2009
Incline Bench Pres - bar x 10, 95 x 12, 115 - 3 x 8
1-Arm Shoulder Presses (side) - 25lbs - 3 x 10
Arnold Presses (sitting) - 25lbs - 2 x 10
DB Side-Bends - 25lbs - 4 x 15
Thursday, May 15, 2009
Plate Raises - 25lbs - 3 x 10
3 Supersets:
Hammer Curls - 25lbs - x13
Skull Crushers - 65lbs - x7
3 Supersets:
2H DB Preacher Curls - 20lbs - x10
Triceps Pressdowns - 30lbs - x12
External Rotations - 20lbs - 3 x 8
Lying Bench Pikes - 5 x 12
Friday, May 15, 2009
SB Wall Squats - 3 x 20
OH Squats - 45lbs - 2 x 10
SB Hyperextensions - 3 x 10
Lying OH Plate Raises - 25lbs - 2 x 12
SB Reverse Hyperextensions - 3 x 10
SB Leg Curls + GA - 3 x 10
Bicycles - 3 x 15
Sunday, May 17, 2009
bought a new barbell, so now i’m using a completely straight one…
Chest-Clap Leg-Up Push-Ups - 4 x 5
Bench Press - 95 x 7, 135 x 8
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5
Bench Press - 155 x 5, 165 x3, 155 x 5, 135 x 8
running - 1 mile
Monday, May 18, 2009
Barbell Curls (wide-grip) - bar x 12, 65lbs - 3 x 8
Incline Bench DB Curls (III) - 20lbs - 3 x 5
External Rotations - 20bs - 3 x 8
Swiss Ball V-Ups - 5 x 10