Troy's Online Journal 2012
 

Tuesday, 1/3/2012, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 6X225X6
Inclined Flyes, 6X40X10

Back at it after about a two week layoff. I going to try 6 sets of 6 reps rather than 4 sets of 10 reps on my full body exercises and see how that works. Also, started walking an hour a day yesterday to try to lose some weight.

Wednesday, 1/4/2012, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 8X120X10
Narrow Grip Cable Rows, 8X160X6
Seated Back Extension, 8X280X20

Thursday, 1/5/2012, Legs

Warmup, Crunches, 4XBWX120
Barbell Squats, 1X45X10, 6X135X10
Barbell Calf Raises, 6X135X20

Friday, 1/6/2012, Shoulders, Biceps and Triceps

Warmup, Crunches, 4XBWX120
Standing Military Press, 1X45X10, 4X95X10
Seated Rear Delt, 4X90X10
Standing Alternating Dumbbell Curls, 4X25X10
Standing Alternating Dumbbell Hammer Curls, 4X25X10
Standing Cable Tricep Pressdowns, 4X120X10

Monday, 1/9/2012, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 8X235X6
Inclined Flyes, 8X45X10

Tuesday, 1/10/2012, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 8X130X10
Narrow Grip Cable Rows, 8X170X6
Seated Back Extension, 8X280X20

Wednesday, 1/11/2012, Legs

Warmup, Crunches, 4XBWX120
Barbell Squats, 1X45X10, 8X145X10
Barbell Calf Raises, 8X145X20

Friday, 1/13/2012, Shoulders and Biceps

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 4X135X10
Seated Rear Delt, 4X100X10
Standing Alternating Dumbbell Curls, 4X35X10
Standing Alternating Dumbbell Hammer Curls, 4X40X10

Saturday, 1/14/12, Arms (Home Gym)

Standing EZ Barbell Curls, 4X60X10
Standing EZ Barbell Tricep Extensions, 4X60X10

Tuesday, 1/17/2012, Chest

Warmup, Crunches, 4XBWX160
Flat Bench Press, 1X135X10, 6X245X6
Inclined Flyes, 6X50X10