Sunday, November 20, 2005
Bench Press - Bar x 20, 95 x 7, 135 x8, x7, x7
Chin Ups - 3 x 10
Alternating Bicep Curls - 35lbs - 2 x 10
Skull Crushers-70lbs - 2 x 10
im a little bit sick
basketball has started, so ive had practice 6 days a week
i did the chinups on my lat pull down thing as usual. when i dont put enough weight on the end it kind of comes up and makes the chin ups harder. thats why i was doing sets of 10.
Thursday, November 24, 2005
Bench Press - bar x 20, 95 x 7, 135 - 3 x 5
Bicep Curls - 30lbs - 1 x 10
Parallel Squats - Bar x 10, 135 x 7, 205 x 5, 225 x 10
still sick…thought i could make it through a light workout…i was wrong and started to get tired so i just cut it short
Saturday, December 3, 2005
Bench Press - Bar x 20, 95 x 7, 135 - 3 x 5, 1 x 4
Chin Ups - 3 x 12
Bicep Curls - 30lbs - 2 x 10
Skull Crushers-70lbs - 2 x 10
Isometric Crunches - 45lbs - 2 x 30s
December 9, 2005
Bench Press - Bar x 20, 95 x 7, 135 x5, x7, x6
Bicep Curls - 30lbs - 1 x 10
Skull Crushers - 70lbs - 1 x 10
December 18, 2005
Bench Press - Bar x 20, 95 x 7, 135 x5, x6, x5
Bicep Curls - 30lbs - 2 x 10
Skull Crushers - 75lbs - 2 x 10
External Rotations - 15lbs - 2 x 15
Isometric Crunches - 45lbs - 2 x 30s
December 22, 2005
Bench Press - Bar x 20, 95 x 7, 135 x6, x5, x5
Bicep Curls - 30lbs - 2 x 10
Skull Crushers - 75lbs - 2 x 10
December 24, 2005
Snatch-Grip Deadlifts - 135 x 5, 185 x 3, 225 x5, x5, x5
Parallel Squats - Bar x 10, 135 x 5, 185 x 5, 225 x8, x10
January 8, 2006
Bench Press - Bar x 20, 95 x 7, 135 x6, x6, x5
Bicep Curls - 30lbs - 2 x 10
Skull Crushers - 75lbs - 1 x 10
basketball is just coming to a close…
Sunday, February 12, 2006
• 30 Leg Raises
• 30 Sit-Ups (5lb Medicine Ball)
• 30 Saxon Side Bends (5lb Medicine Ball)
• 30 Russian Trunk Twists (5lb Medicine Ball)
• 30 Twisting Sit-Ups
• 30 Boxer Sit Ups
Friday, February 17, 2006
last game of the season was today
Bench Press - Bar x 20, 95 x10, x12, x10
Alternating Bicep Curls - 30lbs - 2 x 10
Skull Crushers - 75lbs - 1 x 10
• 35 Leg Raises
• 35 Sit-Ups (5lb Medicine Ball)
• 35 Saxon Side Bends (5lb Medicine Ball)
• 35 Russian Trunk Twists (5lb Medicine Ball)
• 35 Boxer Sit Ups
Sunday, February 19, 2006
40 Leg Raises
20 Crunches (5lb Medicine Ball)
20 Saxon Side Bends (5lb Medicine Ball)
20 Crunches (5lb Medicine Ball)
20 Saxon Side Bends (5lb Medicine Ball)
40 Russian Trunk Twists (5lb Medicine Ball)
20 Boxer Sit Ups
20 Boxer Sit Ups
20 Supermans
Monday, February 20, 2006
Bench Press - Bar x 20, 95 x14, x12, x12
DB Flyes - 10lbs - 3 x 8
DB Preacher Curls - 20lbs - 2 x 10
Close Grip Bench Press - 75lbs - 1 x 10, 1 x 13
20 Leg Raises
20 Crunches (5lb Medicine Ball)
20 Saxon Side Bends (5lb Medicine Ball)
20 Russian Trunk Twists (5lb Medicine Ball)
20 Boxer Sit Ups
20 Supermans
Wednesday, February 22, 2006
Milk Carton Shoulder Presses (milk) - 3 x F (Out: x30, In: x30, Out: x30)
DB Bent-Over Rows - 50lbs - 3 x 10
DB Lateral Raises - 15lbs x 7, 10lbs x10, x10
DB Bent-Over Rear Delt Flyes - 10lbs - 3 x 10
External Rotations - 10lbs - 3 x 15
Friday, February 24, 2005
40 Leg Raises
20 Crunches (5lb Medicine Ball)
20 Saxon Side Bends (5lb Medicine Ball)
20 Crunches (5lb Medicine Ball)
20 Saxon Side Bends (5lb Medicine Ball)
40 Russian Trunk Twists (5lb Medicine Ball)
20 Boxer Sit Ups
20 Boxer Sit Ups
20 Supermans
Bench Press - Bar x 20, 95 x 7, 135 x 5,x4,x3, 95 x 15
Chin-Ups - 2 x12
DB Flyes - 10lbs - 2 x 6
Standing Strict Barbell Curls - 55lbs - 3 x 10
20 Leg Raises
20 Crunches (5lb Medicine Ball)
20 Saxon Side Bends (5lb Medicine Ball)
20 Russian Trunk Twists (5lb Medicine Ball)
20 Boxer Sit Ups
Monday, February 27, 2005
Snatch-Grip Deadlifts - 135 x 5, 185 x 4, 205 x5, x5, x5
RDLs - 185lbs - 3 x 8
Bent-Over Rear Delt Flyes - 10lbs - 3 x 12
External Rotations - 10lbs - 3 x 15
it was a bad workout, just as yesterdays was, due to pain in my neck
3 x 25 Boxer Sit-Ups
Thursday, March 2, 2006
Parallel Squats - Bar x 10, 135 x 7, 205 x 5, 225 x 5, 255 x 5
Full Squats - 135lbs - 3 x 10
Sunday, March 5, 2005
Ankle Band: 20 in, 20 out, 20 down, 20 clockwise, 20 counterclockwise, 20 down
4 x 25 Boxer Sit-Ups
March 6, 2005
Bench Press - Bar x 20, 95 x 7, 135 x 5, 135 x 5, 95 x 15, 95 x 15
DB Flyes - 10lbs - 3 x 6
Bicep Curls - 25lbs - 2 x 15
Skull Crushers - 75lbs - x8, x4
Tuesday, March 7, 2005
we had to lift in school for after-school weights
Leg Press - 90lbs x 10, 160lbs x 10, 230lbs - 3 x 10
*all weights are only counting the weight of the plates i added, not the platform itself, which i believe is 90lbs
Hyperextensions - 45lbs - 3 x 8
Thursday, March 9, 2006
again, in school’s weight room:
Pull-Ups: x12, x8, x12
Medicine Ball - 15lbs - Chest Pass, Overhead Pass, Forward Throws, Backward Throws, Lying Plyometric Pass, Sit-ups (about 20 of each)
Chest Press - 130 x 10, 170 x 9, 130 x 13
Rows - 130 x 6, 110 x 10, 120 x 7
Lat Pull Downs - 130 - 3 x 10
the chest press is weird, because the more weight you use, the lesser the range of motion required…im sure theres a way to remedy this, but i havent done so yet
Saturday, March 11, 2006
Bench Press - Bar x 20, 105 x 5, 105 - 2 x 12
Decline Bench Press - 125 x 5 + 105 x7 (superset)
DB Flyes - 10lbs - 3 x 6
Bicep Curls - 25lbs - x15, x13
Skull Crushers - 65lbs - 2 x 12
Plate Pinches - 10lbs - 3 sets
External Rotations - 15lbs - 3 x 12
Monday, March 13, 2006
Agility Ladder
Snatch-Grip Deadlifts - 135 x 5, 185 x 5, 215 - 3 x 5
RDLs - 184lbs - 3 x 10
Isometric Crunches - 45lbs - 3 x 30s
Boxer Sit-Ups: 1 x 20
Alternating 1-Leg Pikes: 1 x 20