Summer Prep

[icehawk]

April 20th, 2008

Groin was hurting after front squat warm-ups so I made it a light day.

LEGS

Leg Press
270 x 10
320 x 8
360 x 6

Hack Squat
90 x 10
140 x 8
180 x 6

Romanian Deadlift
135 x 8
135 x 8

DB Lunge
30s x 8
30s x 8

Seated Calf Raise
125 x 8
125 x 8

Leg Extension
130 x 10 drop 100 x 10 drop 70 x 10

Seated Leg Curl
100 x 10 drop 70 x 10 drop 40 x 10

Standing Calf Raise
200 x 10 drop 150 x 10 drop 100 x 10

Abs
10 minutes

[icehawk]

April 21st, 2008

Really good workout. Did some light cardio in the morning too.

CARDIO (11:00am)

Treadmill - 20 minutes

PUSH DAY (2:00pm)

DB Incline Bench
50s x 12
60s x 10
70s x 8
80s x 5

HS Flat Bench ss/ DB Flyes
90 x 10 / 20s x 10
90 x 8 / 20s x 8
90 x 6 / 20s x 6

Cable Crossover
40s x 8 drop 30s x 8 drop 20s x 8 drop 10s x 8

Cable Front Raise ss/ Cable Side Raise
20s x 8 / 20s x 8
10s x 12 / 10s x 12

HS Shoulder Press (neutral-grip)
90 x 10
110 x 8
130 x 5 drop 90 x 3

Cable Band Pressdown
80 x 12
90 x 10
100 x 8
110 x 6 drop 70 x 6 drop 30 x 6

EZ-Bar Skullcrusher ss/ Close-Grip Bench
55 x 10 / 55 x 10
55 x 8 / 55 x 8
55 x 6 / 55 x 6

DB Side Raise
20s x 10 drop 15s x 10 drop 10s x 10 drop 5s x 10 drop 2s x 30 sec static hold

Band External Rotation
blue x 10
blue x 10
blue x 10

[icehawk]

April 23rd, 2008

Decent workout.

PULL DAY

Pull-up
bw x 8
bw x 8
bw x 6 (underhand on last one)

Seated T-Bar Row
80 x 8 drop 45 x 8
80 x 8 drop 45 x 8

Seated Cable Row ss/ Straight-arm Cable Pulldown
140 x 8 / 50 x 8
140 x 8 / 50 x 8

HammerStrength Pulldown ss/ Face Pull
160 x 8 / 70 x 8
160 x 8 / 80 x 8
160 x 8 / 80 x 8

Cable Rear Delt
20 x 8 drop 10 x 8
20 x 8 drop 10 x 8

Barbell Shrug (you go-I go)
135 x 10-9-8-7-6-5-4-3-2-1

Barbell Curl (you go-I go)
50 x 10-9-8-7-6-5-4-3-2-1

Barbell 21 Curl
40 x 21

Wrist Roller
5 x 3

[icehawk]

April 26th, 2008

LEGS

Leg Press
180 x 20
230 x 15
270 x 12
320 x 10
360 x 8
410 x 6
450 x 4
500 x 4
540 x 4 (new PR!)

Romanian Deadlift
135 x 10
185 x 8
225 x 6
275 x 4

Seated Calf Raise ss/ Standing Calf Machine
90 x 10 / 150 x 10
90 x 10 / 150 x 10
90 x 10 / 150 x 10

Ab Roller ss/ MB Russian Twist ss/ Swiss Ball Crunch
bw x 10 / 12 x 10 / 10 x 10
bw x 10 / 12 x 10 / 10 x 10
bw x 10 / 12 x 10 / 10 x 10

[icehawk]

April 28th, 2008

A little late on posting this one.

UPPER BODY

A1. Incline DB Bench Press
50s x 12
60s x 10
70s x 8

A2. Wide-grip Pull-up
bw x 8
bw x 8
bw x 8

B1. T-Bar Row
90 x 12
115 x 10
135 x 8

B2. Parallel Dip
bw x 8
bw x 8
bw x 8

C1. Band Pressdown
80 x 15
80 x 15
80 x 15

C2. Face Pull
70 x 15
70 x 15
70 x 15

D1. Alternating DB Curl
45s x 10
45s x 10

D2. Behind-the-back Cable Raise
30s x 10
30s x 10

Abs & Light Cardio

[icehawk]

April 30th, 2008

Had a crappy leg day. Groin was hurting during squats.

LOWER BODY

Squat
135 x 8
185 x 6
205 x 4
205 x 4

Front Squat
135 x 5
135 x 5
135 x 5

Safety Squat
90 x 10
90 x 10
90 x 10

DB Lunge
30s x 8
30s x 8

Hyperextension ss/ Standing Calf Machine
bw x 12 / 300 x 12
bw x 12 / 300 x 12
bw x 12 / 300 x 12
bw x 12 / 300 x 12

Cable Woodchop ss/ Decline MB Russian Twist
60s x 12 / 12 x 12
60s x 12 / 12 x 12
60s x 12 / 12 x 12

Stretching

[icehawk]

May 1st, 2008

Good start to the month.

UPPER

A1. Chin-up
4 sets @ bw x 8

A2. Standing Military Press
4 sets @ 95 x 8

B1. Parallel Dip
4 sets @ bw x 8

B2. T-Bar Row
4 sets @ 115 x 8

C1. Face Pull
100 x 15

C2. Band Pressdown
100 x 15