Monday, September 6, 2010
Swimming - 10 lengths
Wednesday, September 9, 2010
Incline DB Bench Press - 40 x 10, 50lbs - 2 x 7
ISOPress Leg Press (1L) - 45s x 10, 70s x 10, 90s x 10, 100s x 10 each side
Freemotion Shoulder Press (1H) - 2 Drop Sets - 45lbs x 10 + 30lbs x 7
Skull Crushers (EZ-Bar) - 45lbs - 2 x 15
Thursday, September 9, 2010
Chin-Ups (parallel-grip) - 1 x 12
ISOPress Pull-Downs - 55s - 2 x 10
Lunges w/ Twist - 15lbs - 3 x 10
Freemotion Lat Pull-Downs (1H) - 60lbs - 2 x 15
Freemotion Seated Horizontal Calf Raises (legs bent) - 140lbs - 2 x 12 each side
Incline Bench DB Curls - 25lbs - x10, x8
Freemotion Standing Crunches (w/ Back Support) - 45lbs - 1 x 35
Monday, September 13, 2010
Bench Press - bar x 20, 95 x 7, 135 - x9, x6
ISOPress Bench Press - 45s - 2 x 9
Dips - 15lbs - 2 x 10
Freemotion Cable-Flyes - 35lbs - 2 x 8
2 Supersets:
-Triceps Pressdowns (V-Rope) - 65lbs x 12
-Ovearheard Triceps Cable Extensions (V-Rope) - 45lbs x 8
Swiss Ball Crunches x65
Tuesday, September 14, 2010
Freemotion Lat Pull-Downs (2H) - 110lbs - 3 x 10
Freemotion Rows (1H) - 80lbs - 3 x 10
Freemotion Curls (1H) - 45 x 12, 35 x 12
Running - 4 mins - .5 miles
Wednesday, September 15, 2010
ISOPress Leg Press (1L) - 45 x 10, 70 x 10, 90 x 10, 100 x 10 each side
1-DB Between-Legs Squats - 60lbs - 3 x 15
Bulgarian Split-Squats - 30lbs - 2 x 6 each side
Down-Up Woodchoppers - 80lbs - 2 x 10 each side
Tuesday, September 21, 2010
DB Bench Press - 40 x 10, 55 - 2 x 8
Decline Bench Press - 115 lbs - 2 x 10
ISOPress Chest Press - 45s - 2 x 10
Swiss Ball Crunches x75
Thursday, September 23, 2010
Freemotion Rows (same-side, 1H) - 80 x 10, 100 x 10 each side
Freemotion Lat Pull-Downs (1H) - 80 x 10, 90 x 10 each side
Freemotion Curls (1H) - 45 x 15, 50 x 10 each side
Freemotion Shoulder Press (1H) - 45 x 10, 50 x 10 each side
Freemotion Triceps Extensions (1H) - 35 - 2 x 15 each side
Side-Bends - 35lbs - 2 x 15 each side
Saturday, October 2, 2010
Eliptical - 1000 strides
Running - 1 miles - 7:30
Swiss Ball Crunches
Wednesday, October 6, 2010
Running - .75 miles - 5:20 (cramp)
Freemotion Chest Press (1H) - 20lbs - 3 x 10 each side
Freemotion Rows (1H) - 20lbs - 3 x 10 each side
Freemotion Lat Pull-Dowms (1H) - 20lbs - 3 x 10 each side
Freemotion Shoulder Press (1H) - 20lbs - 3 x 10 each side
Freemotion Curls (1H) - 20lbs - 3 x 10 each side
Swiss Ball Crunches
Side Bends - 35lbs - 2 x 12 each side
Sunday, October 10, 2010
Elliptical - 300 strides (warmup)
Running - 1 mile - 6:42
3 Circuits (no rest between or between circuits):
Freemotion Cross-Cable Rows - 70lbs - x10
Freemotion Lat Pull-Downs - 70lbs - x10
Freemotions Biceps Curls - 45lbs - x10
External Rotations - 15lbs - 2 x 10
Wrist Curls - 15lbs - 2 x 25
Swiss Ball Crunches
Wednesday, October 13, 2010
ISOPress Bench Press - 45s x 10, 55s x 10, 60s x 10
DB Bench Press - 50lns - 2 x 8
Freemotion Cable Chest Press - 40lbs - 3 x 10 each side
Triceps Pressdowns (V-Rope) - 70lbs - 2 x 10
Swiss Ball Crunches x75
Sunday, October 17, 2010
Elliptical - 300 strides - 2:30 mins (warmup)
Running - .75 miles - 5:04 (cramp)
3 Circuits:
Freemotion Cross-Cable Rows (1H) - 80lbs - x10 each side
Freemotion Lat Pull-Downs (1H) - 80lbs - x10 each side
Freemotions Biceps Curls (1H) - 45lbs - x12 each side
3 Circuits:
V-Rope Face Pulls - 60lbs - x15
Side-Bends - 35lbs - x15 each side
Wednesday, October 20, 2010
ISOPress Bench Press - 45s x 10, 55s x 10, 65s x 8
Decline DB Bench Press - 50lbs - 2 x 8
Dips - 15lbs - 2 x 8
Freemotion Chest-Press (1H) - 40lbs - 2 x 10 each side
Freemotion Standing Crunches - 45lbs - 1 x 30
Sunday, October 24, 2010
ISOPress Leg Press (1-Leg) - 45s x 10, 70s x 10, 90s x 8, 115s x 8, 135s x 8 each side
Bench Press - bar x 20, 95 x 7, 135 - x7, x5
Freemotion Down-Up Woodchoppers - 70lbs - 2 x 10 each side
Dips x20
Wednesday, October 27, 2010
3 Circuits (no rest, no rest between):
Freemotion Rows (1H) - 80, 90, 80 - x10
Freemotion Lat Pull-Downs (1H) - 80, 90, 80 - x10
Freemotion Shoulder Presses (1H) - 50, 60, 50 - x10
Freemotion Chest Press (1H) - 50, 60, 50 - x10
Swiss Ball Crunches x60
Sunday, October 31, 2010
Medicine Ball Throws - 20lbs, 3lbs
Chin-Ups - 15lbs x 8, 30lbs x 4, 15lbs x 6
Standing Preacher Curls - 10lbs each side - x8, x7, x6
External Rotations - 15lbs - 2 x 10 each side
Monday, November 8, 2010
3 Supersets (no rest between, minimum rest):
Freemotion Rows (1H) - 80lbs - x15
Freemotion Chest Press (1H) - 60lbs - x15
3 Supersets (minimum rest):
Freemotion Lat Pull-Downs (1H) - 80lbs - x12
Freemotion Shoulder Presses - 45lbs - x15
Wednesday, November 10, 2010
ISOPress Leg Press (1L) - 45s x 10, 70s x 10, 90s x 10, 115s x 10, 135s x 10
Plate Raises - 25lbs - 3 x 10
1-DB Between Leg Squats - 50lbs - 3 x 15
High-Cable Face-Pulls (V-Rope) - 70lbs - 3 x 15
Side Bends - 35lbs - 2 x 15
Thursday, November 11, 2010
Bench Press - bar x 20, 95 x 7, 135 - 8 x 3
ISOPress Chest Press (1H) - 45s - 2 x 10
Freemotion Cable Chest Press (1H) - 50lbs - 2 x 20
T-Pushups - 5lbs - 2 x 8
Wednesday, November 17, 2010
2 Circuits (minimal rest between sets, circuits):
Goblet Squat - 20lbs - x15
Mountain Climbers (slow) - x15
Single-Arm DB Swing - 20lbs - x15 each side
T-Pushup - x15
DB Split-Squats - 20lbs - x15 / Split-Squat Jumps - x15
Bent-Over DB Row - 20lbs - x15
Goblet Side Lunges - 20lbs - x15
Pushups x15 (fake rows, no weight)
Goblet Rotation Lunges - 20lbs - x15
DB Push Press - 20lbs each hand - x15