Wednesday, May 11, 2011
Military Press - 30 x 10, 40 x 10, 50 x 10, 60 x 10, 70 x 8
1-Arm Cable Rows - 80lbs - 3 x 10 each side
Cable Shoulder-Press (facing away, shoulder level) - 40lbs x 10, 50lbs - 2 x 10
Cable Face-Pulls w/ External Rotation - 70lbs - 2 x 15
Thursday, May 12, 2011
2 Circuits - 25lb DBs:
DB Push Press x15
Goblet Squat x15
Single-Arm DB Swing x8 each side
Mountain Climbers (slow) x15
Swiss Ball DB Bench Press x15
Split-Squats x8 each side
Bent-Over DB Row x15
Goblet Side-Lunges x16 (alternating)
DB Pushups x15
Db Lunge & Rotation x16 (alternating)
Saturday, May 14, 2011
Bench Press - bar x 20, 95 x 7, 135 - 2 x 8
2 Supersets:
Incline Bench Press (slow) - 95lbs - x 8
Plate Curls - 10lbs - x30 (alternating)
Monday, May 16, 2011
3 Circuits (no rest, no rest) - 20lb DBs:
Push-Press x10
Goblet Squats x10
1H DB Swings x5 each side
Swiss Ball Bench Press x10
Split-Squats x5 each side
Arnold Press x10
Side Lunges x10 (alternating)
Bent-Over Rows x10
Lunge w/ Rotation x10 (alternating)
Renegade Rows x10 (alternating)
Wednesday, May 18, 2011
Incline DB Bench Press - 30 x 10, 40 x 10, 45 x 10
DB Bench Press - 45 x 10, 50 x 10
Cross-Cable Flyes - 40lbs - 3 x 8
Arnold Presses - 30lbs - 3 x 10
Thursday, May 19, 2011
Squats - bar x 5, 95 x 5, 135 x 5, 155 x 5, 165 x 5
Chin-Ups - 20lbs - 3 x 6
1-DB Squats - 60lbs - 3 x 15
2 Supersets:
Shrugs - 50lbs - x10 each side
Overhead Shrugs - 10lbs - x10 each side
2 Supersets:
Back Extensions - 10lbs x10
Crunches - 10lbs x10
Monday, May 23, 2011
Bench Press - bar x 20, 95 x 7, 135 x 5, 145 x 4, 155 x 3
ISOPress Chest Press - 45s x 10, 50s x 10, 55s x 10
Running - 1 mile - 7:30
Wednesday, May 25, 2011
Jump Rope - 2 x 100
Squats - bar x 5, 95 x 5, 135 x 5, 155 x 5, 165 x 5
3 Supersets:
Walking Lunges x16
Freemotion Down-Up Woodchoppers - 70lbs - x10 each side
Back Extensions - 10lbs - 2 x 10
Friday, May 27, 2011
Incline DB Bench Press - 30 x 10, 40 x 10, 45 x 10, 50 x 8
3 Supersets (30s rest):
Barbell Curls - 60lbs - x10, x8, x6
Military Press - 60lbs - x10, x8, x6
External Rotations - 15lbs - 2 x 10
Uppercut Shoulder Raises - 15lbs - 2 x 12
1H DB Shrugs - 50lbs - 2 x 10
Wednesday, June 1, 2011
2xCircuit (minimum rest) - 30lb DBs:
DB Push Press x14
Goblet Squats x14
Single-Arm DB Swings x7 each side
SB DB Bench Presses x14
DB Split-Squats x7 each side
Bent-Over DB Rows x14
Goblet Side-Lunges x14 (alternating)
DB Pushups x14
Goblet Lunge w/ Rotation x14 (alternating)
3xSupersets:
Swiss Ball Crunches (legs under DBs) - x40, x30, x20
SB Leg Curls + Raises - x10, x10, x10
Friday, June 3, 2011
Bench Press - bar x 20, 95 x 7, 135 x 7, 145 x 5, 155 x 2
3 Supersets:
Chin-Ups - 20lbs - x5
1-Arm Arnold Presses - 30lbs - x10, x9, x8 each side
2 Supersets:
1H Freemotion Cable Curls - Drop Set - 50lbs x 10 + 30lbs x 8
1H Freemotion Triceps Extensions - 40lbs - x12
Monday, June 6, 2011
Bench Press - bar x 20, 95 x 7, 135 x 7, 145 - 5 x 3
Incline DB Bench Press - 40lbs - 2 x 10
External Rotations - 20lbs - 2 x 10
Circuit (“Medicine Ball 200”) - 4lb medicine ball
Tuesday, June 7, 2011
4 Circuits (minimal rest) - 30lbs DBs:
Straight-Leg Deadlifts - x12, x10, x8, x6
Thrusters (Push-Press w/ parallel squat) - x12, x10, x8, x6
Bent-Over DB Rows - x12, x10, x8, x6
Squat Thrusts (burpees w/ DBs) - x12, x10, x8, x6
SB Leg Curls + Glute Activation - 3 x 10
Friday, June 10, 2011
Chin-Ups (chest touches bar) - x8, x7
Pull-Ups (chest touches bar) - x8, x7
1H Cable Rows - 80lbs - 3 x 8
ISOPress Lat Pull-Downs - 45s - 3 x 10
Alternating Preacher Curls - 25lbs - 3 x 14
Sunday, June 12, 2011
Boxing - 2 Circuits (regular, southpaw):
Jab-Cross x30
Jab-Cross-Hook x25
Jab-Cross-Hook-Uppercut x20
Wednesday, June 15, 2011
Bench Press - 95 x 7, 135 x 5, 135 x 10, 145 x 3, 155 x 2
Squats - bar x 5, 95 x 5, 135 5, 155 x 5, 165 x 5
Chin-Ups (chest to bar) - x4, x8
Circuit (“Medicine Ball 180”) - 4lb medicine ball
Friday, June 17, 2011
4 Circuits (minimal rest) - 30lbs DBs:
Straight-Leg Deadlifts - x12, x10, x8, x6
Thrusters (Push-Press w/ parallel squat) - x12, x10, x8, x6
Bent-Over DB Rows - x12, x10, x8, x6
Squat Thrusts (burpees w/ DBs) - x12, x10, x8, x6
3 Supersets:
SB Hip Raise + Leg Curls x 10
SB Crunches (feet under DBs) x30
Tuesday, June 21, 2011
Chin-Ups (chest to bar) x5, x9
Squats - bar x 5, 95 x 5, 135 x 5, 155 x 5, 175 x 5
Bench Press - bar x 20, 95 x 7, 135 x 10, 145 x 3, 155 x 1
Chin-Ups (chest to bar) x9
Wednesday, June 22, 2011
2 Circuits - 10lb DBs:
Straight-Arm Sit-Ups x10
Double Chest-Press Sit-Ups x10
DB Woodchopper Lunges x10 (each side)
1-L Deadlifts with Leg Raise x10 (each side)
Runners x 50
Renegade Pushup/Rows x10 (alternating)
Pushup Front Raises x10 (alternating)
Lunges w/ Shoulder-Press & Leg Lift x10 (each side)
1 DB Swings + Rotation x10 (each side)
Mountain Climbers (on Medicine Ball) x50
Side-Planks + Should Press x10 (each side)
Lateral Sun Raises + Calf Raise x10
Uppercuts x20 (alternating)
Thursday, June 30, 2011
Chin-Ups (chest-to-bar) x5, x9
Pull-Ups (chest-to-bar) x8
Pull-Ups (parallel-grip, chest-to-bar) x5
ISOPress Pull-Downs - 45s x 10, 50s x 10, 55s x 10
1H Cable Rows - 80lbs - 3 x 8
Face-Pulls + External Extension (V-Rope) - 70lsb - 2 x 15
DB Curls - 1 Drop Set - 25lbs x 10 + 15lbs x 10
Friday, July 1, 2011
Alternating:
1/4 Jump Squats w/ Reset - 45lbs - 2 x 4
Pause (3s) at Bottom Jump Squats - 45lbs - 2 x 4
Squats (to bench 1" above parallel)
135 x 5, 155 x 5, 185 x 5, 205 x 5, 215 x 5
Leg Raises & Pikes - 2 x 15
Saturday, July 2, 2011
Bench Press - bar x 20, 95 x 7, 135 x 10
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5, 215 x 5
Bench Press - 155 x 4
Wednesday, July 6, 2011
Bench press - bar x 20, 95 x 7, 135 x 3, 135 x 11
Chin-Ups (chest-to-bar) x10
DB Incline Bench Press (near vertical) - 45lbs - 1 x 10
DB Curls - 1 Drop Set - 25lbs x 10 + 15lbs x 10
Thursday, July 7, 2011
1 Circuit - 12.5lb DBs:
Straight-Arm Sit-Ups x10
Double Chest-Press Sit-Ups x10
Woodchopper Lunges (each side) x10
1-L Deadlifts (each side) x10
Runners x50 (alternating)
Renegade Pushup/Rows x10 (alternating)
Lunges w/ Shoulder Press & Leg Lift (each side) x10
DB Swings + Rotation x10 (each side)
Mountain Climbers (on medicine ball) x50 (alternating)
Side-Planks + Shoulder Press (each side) x10
Lateral Sun Raises + Calf Raise x10
Uppercuts x20 (alternating)
Friday, July 8, 2011
4 Circuits (no rest, no rest) - 20lb DBs:
Straight-Leg Deadlifts x12
Bent-Over Rows x12
Squats + Push Press x12
SB Bench Press x12
2 Circuits:
SB Hip Raise + Leg Curls x12
SB Crunches (DBs over feet) x40
Tuesday, July 12, 2011
Bench Press - bar x 20, 95 x 7, 135 x 11, 145 x 1, 155 x 1, 160 x 1, 165 x 1
Chin-Ups x11
Pull-Ups - 20lbs x5
3 Supersets (no rest, minimum rest):
DB Bench Press - 40lbs - x12, x10, x8
1H DB Bench-Supported Rows - 40lbs - x10, x9, x8
Thrusday, July 14, 2011
Squats - bar x 5, 95 x 5, 135 x 5, 155 x 5, 175 x 5, 185 x 3
Bulgarian Split-Squats - 30lbs - 2 x 7
DB Curls + Arnold Presses - 30lbs - 3 x 7
1-DB Squats - 50lbs - 2 x 15
Sunday, July 17, 2011
Boxing:
Jab-Cross x50
Jab-Cross-Hook x40
Jab-Cross-Hook-Uppercut x30
Running - .63 miles - 4:07
Tuesday, July 19, 2011
Biking - 3.5 miles
DB Incline Bench Press - 40lbs - x14, x12, x10
1H DB Curls + Arnold Presses - 2 Drop Sets - 30lbs x 6 + 20lbs x 6
Side-Bends - 20lbs - 2 x 15
External Rotations - 20lbs - 2 x 10