Summer Prep

[icehawk]

April 7th, 2008

MAX-EFFORT UPPER BODY

Flat Barbell Bench
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3
195 x 3

Incline Dumbbell Bench
50s x 20
50s x 10

Chest-supported T-Bar Row ss w/ Bent-over Raises
80 x 12 / 15s x 12
80 x 12 / 15s x 12
80 x 10 / 15s x 10
80 x 8 / 15s x 8

Dumbbell Shrugs
60s x 15
60s x 15
60s x 12
60s x 12

Barbell Curls
60 x 15
60 x 12
60 x 10
60 x 8

[icehawk]

April 8th, 2008

DYNAMIC-EFFORT LOWER BODY

Box Jumps
10 blocks x 3
12 blocks x 3
14 blocks x 3
15 blocks x 3
16 blocks x 3
16 blocks x 3
16 blocks x 3
16 blocks x 3

DB Step-ups (height = 10 blocks)
30s x 10
30s x 10
30s x 8

Romanian Deadlifts
185 x 12
185 x 12
185 x 10

Weighted Swiss Ball Crunches (plate behind head)
25 x 15
25 x 15
25 x 15
25 x 12

[icehawk]

April 9th, 2008

Did a quick run outside since it was nice.

CARDIO

Running
10 minutes

[icehawk]

April 10th, 2008

Not the greatest day.. really tired going into it..

REPETITION UPPER BODY

Flat Barbell Bench
135 x 20
135 x 12
135 x 12

Chin-ups ss w/ Face Pulls
bw x 10 / 70 x 12
bw x 7 / 70 x 12
bw x 4 / 70 x 12

DB Shoulder Press
45s x 12
45s x 7
40s x 8

Behind-the-back Shrugs ss w/ Rope Pressdowns
135 x 10 / 100 x 20
135 x 10 / 100 x 15
135 x 10 / 80 x 15

Wrist Roller
5 x 2
5 x 2

[icehawk]

Friday, April 11th

It was supposed me a max-effort lower body day but I was stuck working out at my gf's apartment's gym out of town.. so I made the most of it.

LOWER BODY

A1. DB Split Squats
3 sets @ 30s x 10 each side

A2. DB Step-ups
3 sets @ 30s x 10 each side

A3. DB Lunges
3 sets @ 30s x 10 each side

B1. Crunch Machine
2 sets @ 120 x 20

B2. Cable Woodchop
2 sets @ 50s x 10 each side

B3. Plank
2 sets @ bw x 1 min

C. Elliptical
10 minutes

Stretching - 10 minutes

[icehawk]

April 14th, 2008

Good workout.

UPPER BODY

Bent-over Row ss/ DB Incline Bench Press
135 x 8 / 70s x 8
135 x 8 / 70s x 8
135 x 8 / 70s x 6

Chin-up ss/ DB Alternating Press*
bw x 8 / 25s x 8
bw x 6 / 25s x 6
bw x 5 / 25s x 5
*Presses were performed standing.

Core Row + DB Push-up Complex**
15s x 8
15s x 8
15s x 8
**Assume push-up position with dumbbells. Row one dumbbell while holding yourself up with the other, then repeat for the other side. Then do a push-up. That's one rep.

Seated Russian Twist
25 x 10
25 x 10
25 x 10

[icehawk]

April 15th, 2008

Another good workout. Paired arms with legs and really enjoyed it. I find it's too tough to pair quads with hamstrings, but doing an arm exercise after a set for legs is alright.

LEGS / ARMS

A1. Front Squat
135 x 8
135 x 8
135 x 8

A2. Close-Grip Bench Press
135 x 8
135 x 8
135 x 8

B1. Hyperextension
25 x 8
25 x 8
25 x 8

B2. DB Alternating Curl
40s x 8
40s x 8
40s x 8

C. Medicine Ball Abs
10 minutes

[icehawk]

April 16th, 2008

Upon waking, before breakfast.

CARDIO

Speed Rope
3 min
3 min
3 min
(one minute breaks between sets)

[icehawk]

April 17th, 2008

Really good workout.

PUSH

Flat BB Bench
135 x 10
155 x 8
175 x 6

Incline DB Bench
50s x 10
60s x 8
70s x 6

Parallel Dip
bw x 8
bw x 8

Seated Military Press
95 x 8
95 x 8

Close-Grip Bench
115 x 8
115 x 8

Pec Deck Machine
120 x 10 drop 80 x 10 drop 40 x 10

DB Side Raise
30s x 10 drop 20s x 10 drop 10s x 10

Cable Pressdown
120 x 10 drop 90 x 10 drop 6 x 10

Band Extenal Rotation
3 sets @ 15 reps each side

Swiss Ball Crunch
bw x 30
bw x 30

Swiss Ball Side-to-side Crunch
bw x 15 each side
bw x 15 each side

Plank
1 minute

Side Bridge
30 seconds each side

[icehawk]

April 18th, 2008

Hung over but still had a good workout.

PULL

Barbell Row
135 x 10
155 x 8
175 x 6

One-arm DB Row
60s x 10
70s x 8
80s x 6

Lat Pulldown
140 x 8
140 x 8

Smith Upright Row
115 x 8
115 x 8

Olympic Bar Curl
65 x 8
65 x 8

Barbell Shrug
195 x 10 drop 145 x 10 drop 95 x 10

Reverse Fly Machine
120 x 10 drop 90 x 10 drop 60 x 10

Alternating DB Curl
30s x 10 drop 20s x 10 drop 10s x 10

Abs
15 minutes