Bi's & tri's
Week 4
Preachor curl ez bar/warm2X 30, 40 working3X 80, 90x2 reps 20,15,15
Close grip bench/warm2X 65 working3X 135, 145, 150 reps 16,13,11
Hammer curl/working3X 40 reps 12,12,11
Over head DB ext/working3X 80, reps 15,15,15
Straight bar curl cable/working3X 90, 100x2 reps 18,16,16
Straight bar overhead ext/working3X 110, 120x2 reps 18,16,15
did 1omins incline walk pre 20mins bike post. felt real good tonight
Thursday, May 31, 2012
5-30-12
Routine A
Quads & Calfs
Week 4
Leg ext/warm2X 50, 60, 70 working3X 180, 200, 220 reps 15,14,13
Hack squat(ss)/warm2X 90, working3X 180, reps 12,12,12
Squat(ss)/warm2X 45, 135 working3X 225, reps 10,10,10
Alt 1 Leg ext(ss)/working3X 60 reps 14,15,15
Walking DB lunge(ss)/working3X 45 reps 10,10,10
Single leg raises/working5X 40 reps 25,25,25,25,25
did 10mins incline walk pre. lightened the load a little on the hacks so
i could go a bit heavier on the squats no bike post cuz early work day next day
Routine A
Quads & Calfs
Week 4
Leg ext/warm2X 50, 60, 70 working3X 180, 200, 220 reps 15,14,13
Hack squat(ss)/warm2X 90, working3X 180, reps 12,12,12
Squat(ss)/warm2X 45, 135 working3X 225, reps 10,10,10
Alt 1 Leg ext(ss)/working3X 60 reps 14,15,15
Walking DB lunge(ss)/working3X 45 reps 10,10,10
Single leg raises/working5X 40 reps 25,25,25,25,25
did 10mins incline walk pre. lightened the load a little on the hacks so
i could go a bit heavier on the squats no bike post cuz early work day next day
Tuesday, May 29, 2012
Routine A
Chest
Week 4
Flat bench/warm4X 45, 95, 135, 155 working4X 215 reps 6/4, 6/3, 6/4, 6/3
Slight In DB press(ss)/working3X 80, reps 15,12,10
Slight In DB fly(ss)/working3X 40, reps 12,9,8
Chest dips(ss)/working3X body weight reps 19,20,20
DB pullovers(ss)/working3X 80, 70x2 reps 8,12,9
had legs up on all presses, did rest pause on flat bench and did 10mins incline walk pre and
20mins bike post
Chest
Week 4
Flat bench/warm4X 45, 95, 135, 155 working4X 215 reps 6/4, 6/3, 6/4, 6/3
Slight In DB press(ss)/working3X 80, reps 15,12,10
Slight In DB fly(ss)/working3X 40, reps 12,9,8
Chest dips(ss)/working3X body weight reps 19,20,20
DB pullovers(ss)/working3X 80, 70x2 reps 8,12,9
had legs up on all presses, did rest pause on flat bench and did 10mins incline walk pre and
20mins bike post
5-28-12
Routine A
Back
Week 4
T bar row/warm3X 25, 45x2 working3X 135x2, 135/45 reps 12,12,12/15
Palms up pulldowns(ss)/warm1X 80 working3X 140, 150x2 reps 15,14,15
Pulldowns wide(ss)/warm1X 80 working3X 120, reps 12,11,14
1arm BB row(ss)/working3X 100, 110, 110/80 reps 12,12,12/8
1arm rope pulldowns(ss)/working3X 15 reps 12,12,12
Did the one arm rows with the BB wedged in a corner
did 15mins of bike per and 15 mins bike post
Routine A
Back
Week 4
T bar row/warm3X 25, 45x2 working3X 135x2, 135/45 reps 12,12,12/15
Palms up pulldowns(ss)/warm1X 80 working3X 140, 150x2 reps 15,14,15
Pulldowns wide(ss)/warm1X 80 working3X 120, reps 12,11,14
1arm BB row(ss)/working3X 100, 110, 110/80 reps 12,12,12/8
1arm rope pulldowns(ss)/working3X 15 reps 12,12,12
Did the one arm rows with the BB wedged in a corner
did 15mins of bike per and 15 mins bike post
Saturday, May 26, 2012
Routine A
Shoulders
Week 3
Machine shoulder press/warm3X 60, 80, 100 working4X 220, 240, 260, 280/120 reps 16,15,15,13/10
BB front raise(ss)/warm1X 25 working3X 30 reps 12,12,12
DB shoulder press neutral grip(ss)/warm1X 25 working3X 40 reps 13,11,11
Side lateral up/downs/working3X 15, 20, 25 reps 5's
DB shrugs/warm1X 50 working3X 75 reps 12,12,12
15mins stair climber pre
Shoulders
Week 3
Machine shoulder press/warm3X 60, 80, 100 working4X 220, 240, 260, 280/120 reps 16,15,15,13/10
BB front raise(ss)/warm1X 25 working3X 30 reps 12,12,12
DB shoulder press neutral grip(ss)/warm1X 25 working3X 40 reps 13,11,11
Side lateral up/downs/working3X 15, 20, 25 reps 5's
DB shrugs/warm1X 50 working3X 75 reps 12,12,12
15mins stair climber pre
5-25-12
Hammies
Week
Seated leg cur/warm3X 40x2, 50 working3X 90, 100, 120 reps 15,14,14
Standing 1 leg curl(ss)/working3X 15 reps 15,15,15
Butt raise(ss)/working3X 60, 70 reps 15,15,15
Laying leg curl/working3X 100 reps 15,15,
Seated calf machine/working3X 150/90, 140/90x2 reps 18/10, 20/10, 15/14
Deads/warm2X 135, 225 working2X 315, 405 reps 15,5
15mins incline walk pre 15mins bike post
Hammies
Week
Seated leg cur/warm3X 40x2, 50 working3X 90, 100, 120 reps 15,14,14
Standing 1 leg curl(ss)/working3X 15 reps 15,15,15
Butt raise(ss)/working3X 60, 70 reps 15,15,15
Laying leg curl/working3X 100 reps 15,15,
Seated calf machine/working3X 150/90, 140/90x2 reps 18/10, 20/10, 15/14
Deads/warm2X 135, 225 working2X 315, 405 reps 15,5
15mins incline walk pre 15mins bike post
5-24-12
Bi's & tri's
Week 3
Preachor curl ez bar/warm2X 35 working3X 85 reps 14,14,13
Close grip bench/warm2X 45, 65 working3X 125, 135, 145 reps 20,15,14
Hammer curl/working3X 40 reps 12,13,13
Over head DB ext/working3X 80, reps 15,16,15
Straight bar curl cable/working3X 90 reps 18,18,18
Straight bar overhead ext/working3X 110, 120 reps 20,17,16
did 20mins bike pre 10mins bike post
Bi's & tri's
Week 3
Preachor curl ez bar/warm2X 35 working3X 85 reps 14,14,13
Close grip bench/warm2X 45, 65 working3X 125, 135, 145 reps 20,15,14
Hammer curl/working3X 40 reps 12,13,13
Over head DB ext/working3X 80, reps 15,16,15
Straight bar curl cable/working3X 90 reps 18,18,18
Straight bar overhead ext/working3X 110, 120 reps 20,17,16
did 20mins bike pre 10mins bike post
Wednesday, May 23, 2012
Routine A
Quads & Calfs
Week 3
Leg ext/warm2X 50, 70, 90 working3X 180, 200, 220 reps 15/8, 14/8, 11/8
Machine leg press(ss)/warm2X 160, 200 working3X 300, reps 15,15,15
Machine squats(ss)/warm2X 80, 100 working3X 200, reps 15,15,13
Alt 1 Leg ext(ss)/working3X 60 reps 13,15,16
Walking DB lunge(ss)/working3X 40 reps 10,10,10
did 15mins incline walk pre 15mins bike post
Quads & Calfs
Week 3
Leg ext/warm2X 50, 70, 90 working3X 180, 200, 220 reps 15/8, 14/8, 11/8
Machine leg press(ss)/warm2X 160, 200 working3X 300, reps 15,15,15
Machine squats(ss)/warm2X 80, 100 working3X 200, reps 15,15,13
Alt 1 Leg ext(ss)/working3X 60 reps 13,15,16
Walking DB lunge(ss)/working3X 40 reps 10,10,10
did 15mins incline walk pre 15mins bike post
5-22-12
Routine A
Chest
Week 3
Flat bench/warm4X 45, 95, 135, 155 working4X 215 reps 6/4, 6/4, 6/3, 6/3
Slight In DB press(ss)/working3X 80, reps 12,12,11
Slight In DB fly(ss)/working3X 40, reps 11,11,10
Chest dips(ss)/working3X body weight reps 20,20,19
DB pullovers(ss)/working3X 80, reps 10,9,8
did rest pause on flat, had legs up on all presses, did 15mins incline walk pre
15mins bike post
Routine A
Chest
Week 3
Flat bench/warm4X 45, 95, 135, 155 working4X 215 reps 6/4, 6/4, 6/3, 6/3
Slight In DB press(ss)/working3X 80, reps 12,12,11
Slight In DB fly(ss)/working3X 40, reps 11,11,10
Chest dips(ss)/working3X body weight reps 20,20,19
DB pullovers(ss)/working3X 80, reps 10,9,8
did rest pause on flat, had legs up on all presses, did 15mins incline walk pre
15mins bike post
Monday, May 21, 2012
Routine A
Back
Week 3
T bar row/warm3X 25, 45x2 working3X 135x2, 135/45 reps 12,12,12/12
Palms up pulldowns(ss)/warm1X 80 working3X 140, reps 15,15,15
Pulldowns wide(ss)/warm1X 80 working3X 100 reps 12,12,12
1arm BB row(ss)/working3X 85, 95, 105 reps 12,15,12
1arm rope pulldowns(ss)/working3X 15 reps 15,15,15
Did the one arm rows with the BB wedged in a corner
did 15mins incline walk pre 15mins bike post used no leg holder on my
lat pulldows
Back
Week 3
T bar row/warm3X 25, 45x2 working3X 135x2, 135/45 reps 12,12,12/12
Palms up pulldowns(ss)/warm1X 80 working3X 140, reps 15,15,15
Pulldowns wide(ss)/warm1X 80 working3X 100 reps 12,12,12
1arm BB row(ss)/working3X 85, 95, 105 reps 12,15,12
1arm rope pulldowns(ss)/working3X 15 reps 15,15,15
Did the one arm rows with the BB wedged in a corner
did 15mins incline walk pre 15mins bike post used no leg holder on my
lat pulldows
Friday, May 18, 2012
Routine A
Shoulders + bis & tris
Week 2
Machine shoulder press/warm3X 40, 80, 100 working4X 220, 240, 260, 280/120 reps 17,16,14,12/10
BB front raise(ss)/warm1X 25 working3X 35, 30x2 reps 10,12,12
DB shoulder press neutral grip(ss)/warm1X 25 working3X 40 reps 12,11,11
Side lateral up/downs/working3X 20, 25, 30 reps 5's
Preachor curl ez bar/warm1X 35 working3X 65, reps 14,15,14
Close grip bench/warm1X 65 working3X 105, 115, 125 reps 16,16,13
Hammer curl/working3X 40 reps 10,11,10
Over head DB ext/working3X 80 reps 11,11,9
didnt make it in last night so threw in some arms tonight did 15mins incline walk pre 15 bike post
Shoulders + bis & tris
Week 2
Machine shoulder press/warm3X 40, 80, 100 working4X 220, 240, 260, 280/120 reps 17,16,14,12/10
BB front raise(ss)/warm1X 25 working3X 35, 30x2 reps 10,12,12
DB shoulder press neutral grip(ss)/warm1X 25 working3X 40 reps 12,11,11
Side lateral up/downs/working3X 20, 25, 30 reps 5's
Preachor curl ez bar/warm1X 35 working3X 65, reps 14,15,14
Close grip bench/warm1X 65 working3X 105, 115, 125 reps 16,16,13
Hammer curl/working3X 40 reps 10,11,10
Over head DB ext/working3X 80 reps 11,11,9
didnt make it in last night so threw in some arms tonight did 15mins incline walk pre 15 bike post
5-16-12
Hammies
Week 1
Seated leg cur/warm3X 50 working3X 90, 100, 120 reps 14,14,
Standing 1 leg curl(ss)/working3X 15 reps 12,12,12
Butt raise(ss)/working3X 50, 60x2 reps 15,15,15
Laying leg curl/working3X 100 reps 15,15,15
Donkey raises/working3X 300, reps 25,25,25
15mins incline walk pre 15mins bike post
Hammies
Week 1
Seated leg cur/warm3X 50 working3X 90, 100, 120 reps 14,14,
Standing 1 leg curl(ss)/working3X 15 reps 12,12,12
Butt raise(ss)/working3X 50, 60x2 reps 15,15,15
Laying leg curl/working3X 100 reps 15,15,15
Donkey raises/working3X 300, reps 25,25,25
15mins incline walk pre 15mins bike post
Tuesday, May 15, 2012
Routine A
Chest
Week 2
Flat bench/warm4X 45, 95, 135x2 working4X 205, reps 7/4, 7/4, 7/4, 7/4
Slight In DB press(ss)/working3X 80, reps 10,11,8
Slight In DB fly(ss)/working3X 40, reps 11,12,10
Chest dips(ss)/working3X body weight reps 20,20,22
DB pullovers(ss)/working3X 80, reps 10,10,9
legs up on all presses, did rest pause on flat bench did15mins
incline walk pre 12mins bike post
Chest
Week 2
Flat bench/warm4X 45, 95, 135x2 working4X 205, reps 7/4, 7/4, 7/4, 7/4
Slight In DB press(ss)/working3X 80, reps 10,11,8
Slight In DB fly(ss)/working3X 40, reps 11,12,10
Chest dips(ss)/working3X body weight reps 20,20,22
DB pullovers(ss)/working3X 80, reps 10,10,9
legs up on all presses, did rest pause on flat bench did15mins
incline walk pre 12mins bike post
5-14-12
Routine A
Back
Week 2
T bar row/warm3X 25, 45x2 working3X 135 reps 11,12,11
Palms up pulldowns(ss)/warm1X 90 working3X 140, reps 12,12,12
Pulldowns wide(ss)/warm1X 90 working3X 120 reps 12,10,11
1arm BB row(ss)/working3X 75, 85, 95 reps 15,15,15
1arm rope pulldowns(ss)/working3X 15 reps 15,15,15
Deads/warm2X 135, 225 working2X 315, 405, reps 15,5
Did the one arm rows with the BB wedged in a corner
did 12mins incline walk pre 15mins bike post
Routine A
Back
Week 2
T bar row/warm3X 25, 45x2 working3X 135 reps 11,12,11
Palms up pulldowns(ss)/warm1X 90 working3X 140, reps 12,12,12
Pulldowns wide(ss)/warm1X 90 working3X 120 reps 12,10,11
1arm BB row(ss)/working3X 75, 85, 95 reps 15,15,15
1arm rope pulldowns(ss)/working3X 15 reps 15,15,15
Deads/warm2X 135, 225 working2X 315, 405, reps 15,5
Did the one arm rows with the BB wedged in a corner
did 12mins incline walk pre 15mins bike post
Thursday, May 10, 2012
Bi's & tri's
Week 1
Preachor curl ez bar/warm2X 25, 40 working3X 70, 80x2 reps 16,15,14
Close grip bench/warm2X 50, 60 working3X 115, 135, 145 reps 18,16,14
Hammer curl/working3X 40 reps 14,14,14
Over head DB ext/working3X 70, 80, reps 20,15,16
Straight bar curl cable/working3X 80x2, 90/40 reps 17,16,18/15
Straight bar overhead ext/working3X 100, 110, 120 reps 20, 18,14
did 12mins elliptical pre 12mins bike post
Week 1
Preachor curl ez bar/warm2X 25, 40 working3X 70, 80x2 reps 16,15,14
Close grip bench/warm2X 50, 60 working3X 115, 135, 145 reps 18,16,14
Hammer curl/working3X 40 reps 14,14,14
Over head DB ext/working3X 70, 80, reps 20,15,16
Straight bar curl cable/working3X 80x2, 90/40 reps 17,16,18/15
Straight bar overhead ext/working3X 100, 110, 120 reps 20, 18,14
did 12mins elliptical pre 12mins bike post
5-9-12
Routine A
Quads & Calfs
Week 1
Leg ext/warm2X 50, 90 working3X 160x2, 180 reps 15,15,15
Hack squat(ss)/warm2X 90, working3X 230, 270x2 reps 12,11,12
Squat(ss)/warm2X 45, 95 working3X 155, 185, 205/95 reps 12,12,10/10
Alt 1 Leg ext(ss)/working3X 40, 50, 60 reps 15,15,15
Walking DB lunge(ss)/working3X 40 reps 10,10,10
Single leg raises/working5X 40 reps 25,25,25,25,20
did 12mins incline walk pre 12mins bike post
Routine A
Quads & Calfs
Week 1
Leg ext/warm2X 50, 90 working3X 160x2, 180 reps 15,15,15
Hack squat(ss)/warm2X 90, working3X 230, 270x2 reps 12,11,12
Squat(ss)/warm2X 45, 95 working3X 155, 185, 205/95 reps 12,12,10/10
Alt 1 Leg ext(ss)/working3X 40, 50, 60 reps 15,15,15
Walking DB lunge(ss)/working3X 40 reps 10,10,10
Single leg raises/working5X 40 reps 25,25,25,25,20
did 12mins incline walk pre 12mins bike post
Tuesday, May 8, 2012
Routine A
Chest
Week 1
Flat bench/warm4X 45, 95, 135x2 working4X 205, reps 8/4, 8/5, 8/4, 8/4
Slight In DB press(ss)/working3X 80, reps 10,12,13
Slight In DB fly(ss)/working3X 40, reps 12,12,12
Chest dips(ss)/working3X body weight reps 20,22,22
DB pullovers(ss)/working3X 80, reps 10,10,10
legs up on all bench work and on flat press did rest pause, went to
about failure rack wait 20 sec then go to failure again did 12mins incline
walk pre 12mins bike post
Chest
Week 1
Flat bench/warm4X 45, 95, 135x2 working4X 205, reps 8/4, 8/5, 8/4, 8/4
Slight In DB press(ss)/working3X 80, reps 10,12,13
Slight In DB fly(ss)/working3X 40, reps 12,12,12
Chest dips(ss)/working3X body weight reps 20,22,22
DB pullovers(ss)/working3X 80, reps 10,10,10
legs up on all bench work and on flat press did rest pause, went to
about failure rack wait 20 sec then go to failure again did 12mins incline
walk pre 12mins bike post
Monday, May 7, 2012
Routine A
Back
Week 1
T bar row/warm3X 25, 35, 45 working3X 90, 135, 180/90 reps 15,12,6/11
Palms up pulldowns(ss)/warm1X 90 working3X 150, reps 11,10,11
Pulldowns wide(ss)/warm1X 90 working3X 150, reps 8,8,7
1arm DB row(ss)/working3X 90, reps 11,11,11
1arm rope pulldowns(ss)/working3X 20 reps 12,11,11
a little tired tonight but moved pretty good threw it all
did 12mins incline walk pre 12mins bike post
Back
Week 1
T bar row/warm3X 25, 35, 45 working3X 90, 135, 180/90 reps 15,12,6/11
Palms up pulldowns(ss)/warm1X 90 working3X 150, reps 11,10,11
Pulldowns wide(ss)/warm1X 90 working3X 150, reps 8,8,7
1arm DB row(ss)/working3X 90, reps 11,11,11
1arm rope pulldowns(ss)/working3X 20 reps 12,11,11
a little tired tonight but moved pretty good threw it all
did 12mins incline walk pre 12mins bike post
Thursday, May 3, 2012
Bis & tri's
Week 4
BB curl/warm2X 65 working3X 95, 105, 115 reps 15,14,10
Seated skull crushers/warm2X 40, working3X 80x2, 90 reps 14,16,13
DB preacher curl/working3X 30, 35x2 reps 16,15,15
Rope ext/working3X 110, 120, 130 reps 16,16,16
Laying cable curl/working3X 75, 90, 105 reps 17,15,11
Underhand cable ext/working3X 110, 120, 130 reps 15,15,15
arms felt good tonight did 12mins incline walk pre 12mins bike post
Week 4
BB curl/warm2X 65 working3X 95, 105, 115 reps 15,14,10
Seated skull crushers/warm2X 40, working3X 80x2, 90 reps 14,16,13
DB preacher curl/working3X 30, 35x2 reps 16,15,15
Rope ext/working3X 110, 120, 130 reps 16,16,16
Laying cable curl/working3X 75, 90, 105 reps 17,15,11
Underhand cable ext/working3X 110, 120, 130 reps 15,15,15
arms felt good tonight did 12mins incline walk pre 12mins bike post
Wednesday, May 2, 2012
Routine C
Quads & calfs
Week 4
Leg ext/warm2X 50, 80 working3X 160x2, 180 reps 15,15,13
Front squat machine(ss)/warm2X 180X2 working3X 320, 360, 400 reps 15,15,15
Front squat(ss)/warm2X 45, 95 working3X 125, 135, 145 reps 12,12,10
Leg ext(ss)/working3X 120, reps 16,15,15
Sissy squat/working3X body weight reps 20,20,20
Seated calf raise/working3X 45/25 reps 22/13, 22/12, 22/11
legs where really feeling it tonight. did 12mins incline walk pre 12mins bike post
Quads & calfs
Week 4
Leg ext/warm2X 50, 80 working3X 160x2, 180 reps 15,15,13
Front squat machine(ss)/warm2X 180X2 working3X 320, 360, 400 reps 15,15,15
Front squat(ss)/warm2X 45, 95 working3X 125, 135, 145 reps 12,12,10
Leg ext(ss)/working3X 120, reps 16,15,15
Sissy squat/working3X body weight reps 20,20,20
Seated calf raise/working3X 45/25 reps 22/13, 22/12, 22/11
legs where really feeling it tonight. did 12mins incline walk pre 12mins bike post
Tuesday, May 1, 2012
Routine C
Chest
Week 4
Flat bench(ss)/warm3X 45, 95, 135, 185 working4X 225x2, 230 reps 6,6,6,6
Neutral grip DB press(ss)/working4X 45, 50 reps 15,12,12,12
Slight in DB press(ss)/warm1X 45 working3X 80 reps 13,12,11
Flat bench with bands(ss)/warm1X 65 working3X 95, 100x2 reps 15,13,13
In cable fly(ss)/working3X 22.5, 25x2 reps 18,15,16
Machine neutral grip flat press(ss)/working3X 120 reps 12,12,12
changing up the rotation of my routines starting tonight felt good tonight
with the chest routine did 12mins incline walk pre 12mins bike post
Chest
Week 4
Flat bench(ss)/warm3X 45, 95, 135, 185 working4X 225x2, 230 reps 6,6,6,6
Neutral grip DB press(ss)/working4X 45, 50 reps 15,12,12,12
Slight in DB press(ss)/warm1X 45 working3X 80 reps 13,12,11
Flat bench with bands(ss)/warm1X 65 working3X 95, 100x2 reps 15,13,13
In cable fly(ss)/working3X 22.5, 25x2 reps 18,15,16
Machine neutral grip flat press(ss)/working3X 120 reps 12,12,12
changing up the rotation of my routines starting tonight felt good tonight
with the chest routine did 12mins incline walk pre 12mins bike post
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