Summer Prep
 

March 10th, 2008

Chest / Biceps / Abs

Incline Barbell Bench
95 x 12
115 x 10
135 x 8
155 x 6
175 x 4

Chin-ups (you-go, I-go, no rest)
bw x 8-6-4-2
static hold x failure after

Bosu Ball Push-ups
bw x 12
bw x 12
bw x 12 (feet elevated for last one)

Barbell Curls (you-go, I-go, no rest)
40 x 10-9-8-7-6-5-4-3-2-1

Cable Crossovers
30 x 15
30 x 15
30 x 15
*static hold at the end of every set

Cable 21s
60 x 21

Medicine Ball Abs
15 minutes

Wrist Roller
10 x 2

Elliptical
15 minutes

Re: Summer Prep
 

March 11th, 2007

Legs / Abs

Leg Press
90 x 20
180 x 15
270 x 10
360 x 5
270 x 10
180 x 15
90 x 20

SLDL
135 x 10
135 x 10
135 x 10

DB Step-ups
25s x 10 each leg
25s x 10 each leg

Standing Calf Raise Machine
400 x 15
300 x 20
200 x 25

Abs on mat
10 minutes

Recumbent Bike
15 minutes

Re: Summer Prep
 

March 13th, 2008

Shoulders / Triceps / Abs

Seated Military Press
95 x 10
115 x 8
135 x 5
115 x 8
95 x 10

Parallel Dips
bw x 8
bw x 8
bw x 8

Smith Machine Close-Grip Bench
135 x 8
135 x 8
135 x 8

DB Lateral Raises
20s x 12
20s x 12

Overhead Rope Extensions
100 x 12
100 x 12

Band External Rotation
green x 12, 10, 8 (no rest btwn arms)

Cable Front Raises
20 x 8
20 x 8

Elliptical Trainer
15 minutes

Medicine Ball Abs
10 minutes

Re: Summer Prep
 

March 15th, 2008

Tired and hung over [img]/forum/images/graemlins/frown.gif[/img]

Back / Traps / Abs

Pull-ups
bw x 8
bw x 8
bw x 8

One-Arm DB Rows
70s x 8
70s x 8

HammerStrength Pulldown
180 x 8
180 x 8

Straight-Arm Cable Pulldown
50 x 8
50 x 8

Seated T-Bar Row
70 x 8
70 x 8

DB Rear Delt
15s x 8
15s x 8

Machine Shrug
100 x 8
100 x 8

Recumbent Bike
15 minutes

Abs on Mat
10 minutes

Re: Summer Prep
 

March 15th, 2008

Cardio / Heavy Abs

Elliptical
30 minutes

Cable Crunch ss/ DB Side Bend
120 x 15 (warm-up)
150 x 10 / 30s x 10
150 x 10 / 30s x 10

Crunch Machine ss/ Cable Woodchops
150 x 10 / 40s x 10
150 x 10 / 40s x 10

Cable Leg Raises
10 x 10
10 x 10

Scorpions
bw x 10
bw x 10

Re: Summer Prep
 

March 16th, 2008

Cardio

Treadmill - 15 minutes

Elliptical - 10 minutes

Re: Summer Prep
 

March 17th, 2008

Chest / Biceps / Abs

Flat Bench
95 x 12
135 x 8
155 x 6
185 x 3+1 (grr, first time doing it in months)

Stability Ball DB Press
50s x 12
60s x 8
60s x 7

BB Curls (you-go, I-go, no rest)
40 x 10,9,8,7,6,5,4,3,2,1

Chin-ups + Static Hold
bw x 5 + hold
bw x 5 + hold

Incline BB Bench
135 x 8
135 x 8
135 x 8

Dumbbell 21s
25s x 21 (regular-grip)
25s x 21 (hammer-grip)

Medicine Ball Abs
10 minutes

Re: Summer Prep
 

March 18th, 2008

Only had 30 minutes.

Legs / Abs

Plyometrics
10 minutes

Leg Press
90 x 15
180 x 12
270 x 10
360 x 8

Medicine Ball Abs mixed w/ Speed Rope
10 minutes

Medicine Ball Thrusher Throws
Numerous sets - 8kg x 1 (you-go, I-go, no rest)

Re: Summer Prep
 

March 20th, 2008

Delts / Tris / Abs

Seated Military Press
95 x 10
115 x 8
135 x 6

DB Laterals (you-go, I-go, no rest)
15s x 10-9-8-7-6-5-4-3-2-1

Static Holds
Side Raise @ 5s x 1
Front Raise @ 5s x 1

Overhead Rope Extensions
100 x 12
100 x 12
100 x 12

Decline Close-Grip Bench
115 x 10
115 x 8
95 x 20

Behind-the-back Dips
45 x 10 drop bw x 5
45 x 10 drop bw x 5

Band External Rotation
green x 10 each
green x 10 each

Medicine Ball Abs
15 minutes

Re: Summer Prep
 

March 21st, 2008

Stuck working out at an apartment gym with not much to offer. Did circuits to switch it up.

Back / Abs

Back Circuit: performed 3 times
Machine Row - 130 x 10
Straight-Arm Pulldown - 50 x 10
Unilateral Machine Pulldown - 100 x 10
DB Rear Raises - 15s x 10
Face Pulls - 70 x 10

Ab Circuit: performed 2 times
Cable Crunch - 150 x 10
Cable Woodchops - 40s x 10
Crunch Machine - 150 x 10
DB Side Bends - 30s x 10
Leg Raises - bw x 10