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

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
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
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

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