Sunday, February 28, 2010
Biking - 30 mins - 8.5 miles
Wednesday, March 3, 2010
DB Bench Press - 45 x 8, 55 - 3 x 8
Decline DB Bench Press - 45lbs - 3 x 10
Dips - 3 Drop Sets - 25 x 5 + x5
Overhead Incline Bench Triceps Extensions (EZ-Bar) - 50lbs - 3 x 8
Hyperextension Side-Bends - 25lbs - 3 x 9
Thursday, March 4, 2010
Chin-Ups - 30lbs - 2 x 5
Pull-Ups - 15lbs - 2 x 6
Lat Pull-Downs (extra-wide-grip) - 80lbs - 3 x 10
1-Arm Cable Rows - 80lbs - 3 x 10
Cable Face Pulls with External Rotation - 40lbs - 3 x 15
Monday, March 15, 2010
Lat Pull-Downs (wide-grip) - 80 x 10, 100 x 10, 120 x 10
1-Arm Cable Rows - 80lbs - 3 x 10
Cable Face Pulls with External Rotation - 40lbs - 3 x 15
Cable Curls - 80lbs - 3 x 10
Tuesday, March 16, 2010
DB Bench Press - 45 x 10, 55lbs - 3 x 8
Bench Press - 145lbs - 3 x 4, 95 x 13
Cross-Cable Flyes - 3rd setting - 2 x 6
Friday, March 19, 2010
Twisting Lunges - 25lb plate - 3 x 12
Bulgarian Split-Squats - 30lbs - 3 x 7
1-DB Squats - 50lbs - 2 x 15
Overhead Squats - 45lb plate - 2 x 10
Tuesday, March 23, 2010
Bench Press - bar x 20, 95 x 7, 135 x 5, 145 - 3 x 5
Decline DB Bench Press - 50lbs - 3 x 8
Dips - 15lbs - 2 x 10
Thursday, March 25, 2010
Lat Pull-Downs (wide-grip) - 80lbs - x5, x15, x12, x12
Chest-Supported Rows - 45lbs - 3 x 10
One-Arm Cable Rows - 80lbs - 3 x 10
Cable Face Pulls with External Rotation - 50lbs - 3 x 15
Friday, March 26, 2010
Preacher Curls - 60lbs - 3 x 8
Incline Bench Overhead Triceps Extensions (EZ-Bar) - 60lbs - 3 x 8
Incline DB Curls - 25lbs - x8, x7, x6
Back-Rest Triceps Pressdowns (V-Rope) - 5th setting - x10, x8, x6
Thursday, April 1, 2010
Chin-Ups - x10, x8
Pull-Ups - x8, x6
Horizontal Cable Rows (parallel-grip) - 110lbs - 3 x 8
One-Arm Cable Rows - 80lbs - 3 x 10
Cable Face-Pulls - 60lbs - 3 x 12
Down up woodchoppers - 5th setting - x10, x 9, x8
Friday, April 2, 2010
Incline Bench Press - bar x 20, 95 x 7, 115 - 3 x 8
1-Arm DB Arnold Presses - 35lbs - 3 x 7
Decline Push-Ups - 25lbs - 3 x 10
Shoulder Presses - Milk Cartons - 2 x 40 (in, out)
Sunday, April 4, 2010
Barbell Curls (strict, wide-grip) - 45lbs - 3 x 15
Skull Crushers - 65lbs - 3 x 10
DB Curls - 2 Double Drop Sets - 30 x 8 + 20 x 7
Triceps Kickbacks - 10lbs - 2 x 12
Thursday, April 8, 2010
Bench Press - bar x 20, 95 x 7, 135 - x9, x8, x7
Dips - 3 Drop Sets - 25x5 + x5
Biking - 10mins - 2.8 miles
Sunday, April 10, 2010
Cabel Rows (parallel-grip) - 110lbs - 3 x 10
Lat-Pull Downs (wide-grip) - 110lbs - 3 x 7
Chest-Supported Rows - 45lbs - 3 x 10
1-Arm Cable Rows - 80lbs - 2 x 8 (no rest)
Cable Face-Pulls (V-Rope) - 60lbs - 2 x 12
Hyperxtension Side-Bends - 25lbs - 2 x 12 (no rest)
Monday, April 12, 2010
Walking Lunges w/ Twist - 25lb plate - 3 x 10
Bulgarian Split-Squats - 25lbs - 3 x 8
Wednesday, April 14, 2010
DB Bench Press - 3 Drop Sets - 50x8 + 30x8
DB Arnold Press - 2 Drop Sets - 30x9 + 20x6
Thursday, April 15, 2010
Lat Pull-Downs (parallel-grip) - 100lbs - 3 x 10
Chin-Ups - 20lbs - 3 x 4
Down-Up Woodchoppers - 6th setting - 2 x 8
Saturday, April 17, 2010
3 Supersets:
Triceps Extensions (V-Rope) - Drop Set - 90x8 + 60x8
Cable Curls - Drop Set - 90x8 + 60x8
Monday, April 19, 2010
Bench Press - bar x 20, 95 x 7, 135 x 8, 145 x 5, 155 x 3
DB Bench Press - 2 Drop Sets - 50x9 + 30x7
Dips x15
Wednesday, April 21, 2010
Cable Rows (wide-parallel-grip) - 90lbs - x10, x11, x12
Lat Pull-Downs (wide-grip) - 100lbs - 3 x 8
1-Arm Cable Rows - 80lbs - 3 x 8
Down-Up Woodchoppers - 6th setting - 3 x 7
Biking - 10 mins - 2 miles