Wednesday, June 14, 2006
parallel squats
bar x 10
135 x 7
205 x 5
255 - 3 x 6
bucket raises - 20lbs - 2 x 20
iso crunches - 45lbs - 2 x30s
ankle band - 25 in, 25 out, 25 clockwise, 25 counterclockwise (each side)
Thursay, June 15, 2006
Bench Press - Bar x 20, 95 x 7, 135 x 5, 150 x 5
Bent-Over DB Rows - 50 - 1 x 15
Lat Pull Downs - 90lbs - 1 x 10
Seated Incline Bench DB Curls (3rd setting) - 20lbs - 1 x 13
Sunday, June 18, 2006
50 Boxer Sit-Ups
50 Leg Raises
50 Alternating Pikes
50 Crunches
Monday, June 19, 2006
Bench Press - Bar x 20, 95 x 7, 135 x8, x7
Lat Pull Downs - 90lbs - 2 x 10
Strict Standing Barbbell Curls - 65lbs - 2 x 10
External Rotations - 15lbs - 2 x 10
Thursday, June 22, 2006
Bench Press - Bar x 20, 95 x 7, 135 x 5, 155 x 3, 135 x 8
Triceps Pressdowns - 40lbs - x8, x10
Chin-Ups - 2 x 12
Standing One Arm Dumbbell Concentration Curl - 25lbs - 1 x 12
being the first time i really did pressdowns, it felt weird, so im sure i could do more
Saturday, June 24, 2006
Snatch-Grip Deadlifts - 135 x 5, 205 x 5, 225 x 3, 250 x 3
RDLs - 205lbs - 2 x 10
Bench Press - Bar x 20, 95 x 7, 135 x 9
Strict Standing Barbbell Curls - 70lbs - 2 x 10
External Rotations - 15lbs - 1 x 15
Ankle Band: 20 in, 20 out, 20 down, 20 clockwise, 20 counterclockwise
75 Leg Raises (off end of couch to make harder)
75 Toe Touches
75 Sit-Ups (legs up on couch)
(new ab exercises so i had to take breaks in the middle of sets)
Monday, June 26, 2006
Bench Press - Bar x 20, 95 x 7, 135 - 2 x 9
Bent-Over Barbell Rows (to stomach) - 135lbs - 2 x 9
Thursday, June 22, 2006
Bench Press - Bar x 20, 95 x 7, 135 x 5, 155 x 4, 135 x 9
Chin-Ups - 2 x 15
Strict Standing Barbbell Curls - 70lbs - 2 x 10
Monday, July 3, 2006
Snatch-Grip Deadlifts - 135 x 5, 205 x 5, 225 x 3, 250 x 3 (i think i could have got 1 or 2 more)
RDLs - 205lbs - 2 x 10
Bench Press - Bar x 20, 95 x 7, 135 x 5, 155 x 4
DB Bench Press - 50 - 2 x 10
Bent-Over DB Rows - 50 - 2 x 12
Ankle Band: 20 in, 20 out, 20 down, 20 clockwise, 20 counterclockwise
75 Leg Raises (off end of couch to make harder)
75 Toe Touches
75 Sit-Ups (legs up on couch)
Thursday, July 6, 2006
Bench Press - Bar x 20, 95 x 7, 135 - 2 x 10
Chin-Ups - 2 x 15
Strict Standing Barbbell Curls - 70lbs - 2 x 10
Wrist Roller - 7.5lbs - 2 x 3
Monday, July 10, 2006
parallel squats
bar x 7
135 x 7
205 x 5
255 - 2 x 6, 1 x 8
lying leg curls
50 x 7, x 8, x 8
Ankle Band: 20 in, 20 out, 20 down, 20 clockwise, 20 counterclockwise
25 Leg Raises (on sofa)
25 Leg Raises
25 Boxer Sit-Ups
25 Crunches (legs on sofa)
25 Ankle Wiggles
25 Alternating Pikes
25 Russian Trunk Twists
25 Sit-Ups
25 Toe Touches
Tuesday, July 11, 2006
50 Leg Raises
50 Alternating Pikes
50 Crunches
Wednesday, July 13, 2006
Bench Press - Bar x 20, 95 x 7, 135 x 10, 135 x 9,
Lat Pull-Downs - 90lbs - 2 x 10
Alternating Dumbbell Curls - 30lbs - 2 x 10
Forearm Extentions - 5lbs - 2 x 25
Forearm Curls - 10lbs - 2 x 25
my shoulder was a bit sore for some reason. wasn’t a great workout overall.
Saturday, July 15, 2006
Bench Press - Bar x 20, 95 x 7, 135 x 5, 160 x 3
DB Bench Press - 55 - 2 x 7
Bent-Over DB Rows - 55 - 2 x 10
Seated Incline Bench DB Curls (3rd setting) - 20lbs - 2 x 11
for some reason my left elbow was a bit tender today, making all the bench work a bit subpar…not to say the workout didnt go well, but the elbow did hinder me a little bit
50 Boxer Sit-Ups
50 Leg Raises
50 Alternating Pikes
50 Crunches
Sunday, July 16, 2006
Agility Ladder Circuit
Deadlifts - 135 x 5, 205 x 5, 255 - 3 x 5
Lat Pull-Downs - 100lbs - 2 x 9
Milk Carton (water) Shoulder Presses - 35 in, 35 out
Milk Carton (water) Lateral Raises - 20 in, 20 out
Milk Carton (water) Bent-Over Rear Delt Flyes - 15 in, 15 out
Ankle Band - 40 down, 20 in, 20 out, 20 clockwise, 20 counterclockwise
50 Alternating Windmills
20 Windmills Left (5lbs)
20 Windmills Right (5lbs)
50 Crunches (5lbs)
i bought an ab wheel and a core stability ball yesterday so i figured id try using them a bit today
Pushups - 1 x 10
Dumbbell Bench Presses on Ball - 40lbs - 3 x 12
Alternating DB Curls - 30lbs - 2 x 10
Ab Wheel (on knees) - 2 x 10
Crunches on Ball - 10lbs - 2 x 20
i feel like i might be doing the ab wheel wrong cuz i feel like i shouldnt have been able to get set of 10 the first time i tried? and i feel like i could have done a few more even
Wednesday, July 19, 2006
Agility Ladder Circuit
Squats (no box for depth. definitely lower than i have been doing)
Bar x 5
135 x 5
185 - 4 x 5
Walking Lunges - 25lbs each hand - 2 x 14
Bulgarian Split Squats - 25lbs each hand - 2 x 10 each side
Bucket Raises - 25lbs - 2 x 13 each side
Ankle Band - 30 clockwise, 30 counterclockwise
i just started doing unilateral exercises again, which used to be my most favorite exercises before. but i had to stop for a while due to issues with my groins. i just wanted to go light on them today, but it felt good to do those movements again with minimal issues. i do need to re-perfect my technique on both exercises however as they were placing undue stress on my back.
Friday, July 21, 2006
Bench Press - bar x 20, 95 x 7, 135 x (i stopped because my left elbow began to hurt at the bottom of the 135)
Dumbbell Bench Presses on Ball - 45lbs - 3 x 12
Pull-Ups - 3 x 15
Ab Wheel (on knees) - 2 x 10
Crunches on Ball - 10lbs - 2 x 15 (i realized i was cheating the last time i did these by moving my butt on the ball as i did the crunch)
Monday, July 24, 2006
Agility Ladder Circuit
Snatch-Grip Deadlifts - 135 x 5, 205 x 5, 225 x 3, 250 x 3
RDLs - 205lbs - 2 x 10
Bulgarian Split-Squats - 35lbs each hand - 2 x 10 each side
Ankle Band: 20 in, 20 out, 20 down, 20 clockwise, 20 counterclockwise
Tuesday, July 25, 2006
Ab Wheel (on knees) - 2 x 10
Full-Contact Twists - Bar - 2 x 10 each side
Saxxon Side Bends - 5lbs each hand - 2 x 16
Crunches on Ball - 10lb behind neck - 2 x 20
Thursday, July 27, 2006
Ab Wheel (on knees) - 3 x 10
Saxxon Side Bends - 5lbs each hand - 2 x 20
Crunches on Ball - 10lb behind neck - 2 x 20