Troy's Online Journal 2011
 

Wednesday, 1/5/2011, Upper Body

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 3X185X10, 1X185X8
Inclined Flyes, 4X45X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
Standing Cable Shoulder Shrugs, 4X100X10
Narrow Grip Cable Rows, 4X120X10

Back at it after about a month's layoff. Starting off light so that I will not get too sore. I really need to start doing some cardio a few times a week at least.

Thursday, 1/6/2011, Shoulders

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 4X115X10
Seated Rear Delt, 4X80X10
Seated Angled Shoulder Press, 4X160X10
Standing Cable Shoulder Shrugs, 4X100X10
Seated Rear Delt, 4X80X10

Friday, 1/7/2011, Legs and Arms

Angled Leg Press, 2X90X10, 4X180X10
Angled Calf Raises, 4X240X30
Prone Leg Curls, 4X100X10
Leg Extensions, 4X100X10
Standing Barbell Curls, 4X50X10
Standing Tricep Pressdowns, 4X100X10

Monday, 1/10/2011, Chest and Back

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X185X10
Inclined Flyes, 4X45X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
Narrow Grip Cable Rows, 4X130X10
Standing Cable Shoulder Shrugs, 4X110X10

Tuesday, 1/11/2011, Legs

Squats, 4X135X10
Angled Leg Press, 2X90X10, 4X180X10
Angled Calf Raises, 4X260X30
Prone Leg Curls, 4X130X10
Leg Extensions, 4X130X10

Thursday, 1/13/2011, Shoulders

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 4X125X10
Seated Rear Delt, 4X90X10
Seated Angled Shoulder Press, 4X170X10
Seated Rear Delt, 4X90X10
Standing Cable Shoulder Shrugs, 4X110X10

Friday, 1/14/2011, Chest and Back

Flat Bench Press, 1X135X10, 4X190X10
Inclined Flyes, 4X50X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X130X10
Narrow Grip Cable Rows, 4X130X10
Dip Assist (Narrow Grip), 4X-180X10
Chin Assist (Neutral Grip), 4X-180X10

Tuesday, 1/18/2011, Back

Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10
Narrow Grip Cable Rows, 4X140X10
Chin Assist (Neutral Grip), 4X-160X10
Crunches, 4XBWX120
Seated Back Extension, 4X280X40

Wednesday, 1/19/2011, Chest and Triceps

Flat Bench Press, 1X135X10, 4X195X10
Inclined Flyes, 4X50X10
Dip Assist (Narrow Grip), 4X-160X10
Standing Cable Tricep Pressdowns, 4X150X10

Thursday, 1/20/2011, Legs

Warmup, Crunches, 4XBWX120
Squats, 1X45X10, 4X145X10
Angled Leg Press, 2X90X10, 2X180X10, 2X270X10
Angled Calf Raises, 2X300X30, 2X300X20
Prone Leg Curls, 4X120X10
Leg Extensions, 4X120X10