Wednesday, July 7, 2010
Swimming - 12 distances (starting on the minute)
(distance = 16m)
Thursday, July 8, 2010
Chin-Ups - x10, x9
Cable Rows - 70lbs - 2 x 10 each side
Cable Curls (long-w) - 75lbs - 2 x 10
Freemotion Cross-Cable Row - 70lbs - 2 x 10 each side
Saturday, July 10, 2010
Iso Bench Press Machine - 25s x 10, 35s x 10, 45s x 8, 55s x 8, 65s x 6
DB Bench Press - 50lbs - 2 x 10
Freemotion Cable Flyes - 35lbs - 2 x 8
Freemotion 1H Triceps Extensions - 30lbs - 2 x 10
Sunday, July 12, 2010
Swimming - 12 distances
Tuesday, July 13, 2010
Chin-Ups - 2 x 10
Cable Rows - 70lbs - 2 x 10 each side
Freemotion Seated Cross-Cable Rows - 50lbs - 2 x 12
Iso Chest-Supported Pull-Down - 45s - 2 x 11
Incline DB Curls - 22.5lbs - x9, x8
Saturday, July 17, 2010
Iso Incline Bench Press Machine - 35s x 10, 45s x 10, 50s x 10, 55s x 8
Iso Military Press Machine - 25s - 3 x 10
DB Curls + Shoulder Press - 25lbs - 2 x 10
Lateral Raises - 15lbs - 2 x 10
1 DB Between-Legs Raises - 50lbs - 2 x 15
Freemotion Calf Raises - 100lbs - 2 x 10
Wednesday, July 21, 2010
DB Bench Press - 55lbs - 3 x 8
Dips - 15lbs - 3 x 8
Triceps Pressdowns (bar) - 110lbs - 3 x 8
Freemotion Chest Flyes - 40lbs - 3 x 8
Monday, July 26, 2010
DB Bench Press - 35 x 10, 55 - 3 x 8
Iso Incline Bench Press Machine - 45s x 10, 55s - 2 x 8
Iso Chest-Supported Pull-Down - 45s x 12, 55s - 2 x8
Wednesday, July 28, 2010
Chin-Ups (parallel vād outwards) - 2 x 10
Chest-Supported Rows (v-grip) - 35lbs - 2 x 10
Freemotion Cross-Cable Row - 70lbs - 2 x 10
Freemotion Cable Curls - 50lbs - 2 x 10 each side
1-DB Between Legs Squats - 50lbs - 2 x 15
Bulgarian Split-Squats - 25lbs - 2 x 8 each side
Sunday, August 1, 2010
DB Bench Press - 45 x 10, 55lbs - 3 x 8
ISO Bench Press Machine - 55lbs - 2 x 6
Dips - 2 x 12
Freemotion Cable Flyes - 40lbs - 2 x 8
Down-Up Woodchoppers - 60lbs - 2 x 12 each side
Wednesday, August 4, 2010
Chin-Ups - 2 x 10
Cable Rows - 80lbs - 2 x 10 each side
ISO Pull-Downs - 55s - 2 x 8
Cable Curls (long v-bar) - 80lbs - 2 x 10
Tuesday, August 10, 2010
DB Bench Press - 35 x 10, 55lbs - x10, x9
ISOPress Bench Machine - 50s - 2 x 8
Freemotion Cable Flyes - 40lbs - 2 x 6
Woodchoppers - 60lbs - 2 x 12 each side
Freemotion Triceps Cable Pressdowns (1H) - 30lbs - 2 x 12 each side
Swiss Ball Crunches - x60
Thursday, August 12, 2010
Chin-Ups - 2 x 12
Chest-Supported Rows (v-grip) - 45lbs - 2 x 8
ISOPress Pulldowns - 55s - 2 x 9
Freemotion Cross-Cable Rows - 70: 2 x 9, 45: 1 x 9 (slower) each side
Freemotion Cable Curls (standing edge of bench) - 40: 2 x 15, 25: 1 x 10 (slower) each side
Swiss Ball Crunches x75
Friday, August 13, 2010
ISOPress Military Press - x10, 25s x 10, 35s x 10, 45s x 10
Arnold Presses - 35lbs - 2 x 7
Bent-Over Rear-Delt Raises - 15lbs - 2 x 6
DB Shrufs - 50lbs - 2 x 10
Running - 4 mins - .5 miles (shoes came untied, time almost up)
Monday, August 16, 2010
DB Bench Press - 40lbs - 3 x 15
Decline Bench Press - 115lbs - 2 x 8 (very big decline)
Triceps Pressdowns (V-Rope) - 2 Drop Sets - 60x10 + 40x8
Swiss Ball Crunches x75
Running - 6 mins - .75 miles
Tuesday, August 17, 2010
Chin-Ups (parallel-grip) - 2 x 12
ISOPress Pull-downs - 45lbs - 2 x 11
Cable Rows - 80lbs: 2 x 8, 60lbs: 1 x 8
Cable Face-Pulls (V-Rope, high cable) - 65lbs - 2 x 15
Cable Curls - (w-bar) - 80lbs: 2 x 12, 40lbs: 1 x 6
Thursday, August 19, 2010
ISOPress Military Press - 45s - 2 x 10
ISOPress Incline Bench Press - 45lbs - 2 x 11
Arnold Presses - 30lbs - 2 x 10
Incline Bench Overhead Triceps Extensions (EZ-Bar) - 55lbs - 2 x 8
External Rotations - 15lbs - 2 x 10
DB Shrugs - 45lbs - 2 x 12
Freemotion Triceps Pressdowns (1H) - 25lbs - 2 x 10 each side
Freemotion Down-Up Woodchoppers - 70lbs - 2 x 10 each side
Tuesday, August 24, 2010
DB Bench Press - 35x10, 50lbs - 2 x 12
ISOPress Chest Press - 50s - 2 x 9
Dips - 2 x 12
Freemotion Cable Flyes - 35lbs - 2 x 8
Triceps Pressdowns (V-Bar) - 70lbs - x20, x18
Side-Bends - 35lbs - 2 x 15 each side
Decline Sit-Ups x25
Wednesday, August 25, 2010
Chin-Ups - 2 x 12
ISOPress Pulldowns - 55s - 2 x 9
Freemotion Cross-Cable Rows - 2 Drop Sets - 70x9 + 40x8 each side
Freemotion 1H Curls - 25lbs - x20, x18 each side
Swiss Ball Crunches x75
Hyperextensions x20
Thursday, August 26, 2010
ISOPress Leg Press - 35s x10, 45s x 10, 55s x 10
ISOress Leg Press (1-leg) - 55s x 10, 70s x 10 each side
Bulgarian Split-Squats - 30lbs - 2 x 8 each side
1 DB Squats - 65lbs - 2 x 15
Freemotion Seated Calf Raises (slightly bent-legs) - 100lbs - 2 x 12
Monday, August 30, 2010
DB Bench Press - 35 x 10, 50lbs - 2 x 10
Decline Bench Press - 95lbs x 8, 115lbs - 2 x 8
ISOPress (1-hand) - 45s - 2 x 7
2 Supersets:
Triceps Pressdowns (V-Rope) - 60lbs - x12
Overhead Triceps Extensions (V-Rope) - 50lbs - x 8
Freemotion Cable Flyes - 35lbs - 2 x 10
Tuesday, August 31, 2010
Chin-Ups (parallel-grip) - x12, x9
ISOPress Pulldowns (1H) - 45s - 2 x 10 each side
Chest-Supported Rows (v-grip) - 45lbs - 2 x 8
Freemotion Lat Pull-Downs (1H) - 60lbs - 2 x 10 each side
Freemotion Cross-Cable Rows - 70lbs - 2 x 10 each side
Freemotion Curls (1H) - 40lbs - 2 x 15 each side
Freemotion Up-Down Woodchops - 70lbs - 2 x 12 each side
Freemotion Standing Crunches - 45lbs - 1 x 20
Thursday, September 2, 2010
ISOPress Leg-Presss (1-Leg) - 45s x 10, 70ss x 10, 80s x 10, 90s x 10
ISOPress Military Press - 35s x 10, 45s x 10, 55s x 9
Bulgarian Split-Squats - 25lbs - 2 x 10 each side
Freemotion Shoulder Presses (1-Arm) - 45lbs - 2 x 8 each side, 35lbs - 1 x 10 each side
Hyperextensions x12