Squat 5×9@135,185,225,225,225

Power Clean 5×9@95

RDL 5×9@135

Stability Ball Leg Curl 5×9

Weighted Decline Sit-ups 5×10

Calf Raises 5×20

Tuesday- Chest/Shoulders

DB Bench Press 5×9@ 30,50,60,70,80

Inc Bench Press 5×9@ 30,40,40,50,50

DB Flye (Cables) 3×15@ 20lbs High. Mid level, Low

Overhead Press 5×9@65lbs

Upright Row 5×9@65lbs

Lateral Raise 5×9@12lbs

Weighted Hanging Leg Raises 5×10

Calf Raises 5×20

12/24

Incline DB Bench 1×10@50lbs,1×8@60,1×6@75

Crossover Step-up 3×10 each

Single Leg Cable RDL 3×8@20,25,30

Lateral Raise with Rotation 3×12@8,10lbs,12lbs

12 minute Treadmil 1 minute on/1 minute off

12/25/08 MERRY XMAS  Worked out with my sister’s Husband, folled his arm routine and showed him some pointers as well.

Alt DB Curl 3×15

Cable Curl 3×10

Pull-ups 3×6

Seated Overhead DB Ext 1×12,1×10,1×8

Triceps Pressdown 3×15

2way Kickbacks 3×15

Bosu Crunch,Russian Twist, Alt V-up 3×15

10 minute elliptical intervals

12/26/08 Total Body

Deadlift 5×5 135,185,225,245,265

Neutral Grip Shoulder Press 1×12,10,8 20lbs,25lbs,30lbs

Chin-up Iso Hold 2×20sec

Swiss Ball Roll-out 2×12

Calf Raises 1×45

12 minute interval 1 minute on/1 minute off started at 8.0 worked up to 10.5mph

12/28/08 ABS/CARDIO

Decline Wtd Crunch 5×10 with 25lbs

Broomstick Twist 5×10

Knees To Elbow 5×10

Back Hypers 5×10

Hang Clean 5×5  95,95,135,135,135

Alt DB Curl 1×15@20lbs

Elliptical Interval 25 minutes

12/29/08 Legs/Abs/Calves 1 month Mass Plan

Back Squat 5×8@135,185,225,225,225

Frontal Step-ups 5×8@45lbs

Hang Clean 5×8 95lbs

Stability Ball leg curl 5×8

Weighted Decline Sit-up 5×10

Standing Calf Raise 5×20

Treadmill 2 min at high intensity/30 seconds rest for 15 minutes

9am did Biggest Loser Yoga

12/30/08 Chest,Shoulders,Traps,Abs

Bench Press 5×8@135,145,155,185,185

Incline Bench Press 5×8@95,95,115,115,135

DB Flyes 5×8@20lbs

Overhead Press 5×8@55,75,85,115,135

Upright Row 5×8 45,45,65,65,65

Lateral Raise 5×8@15,12,10,8,8

Shrugs 5×8@ 135,135,155,185,185

Wtd Hanging Leg Raises 5×10 mixed weights from 5-15bs

Seated Calf Raises 5×20

Cardio: only had time for jump rope

12/31/08 Last Workout of Year……Time for the 09 Transformation

Did Cardio on the elliptical 1 hour, did a mixture of abs,back work , and finished with 35 minutes of yoga with nicole…..HAPPY NEW YEAR

Knees to elbows 5×10

Weighted Side Bends 1×15,1×12

Cable Twists 2×10

Cable Woodchoppers 2×10

MB Toe Touches 2 x20

Ran 6 30 second Sprints and jumped rope

A.M

Push Press 5×5@65,95,105,115,135

Shoulder Press 2×5@65…got sore and lord knows my shoulder is still f’d up from college

Front Squat 3×5@95,115,135 working on depth and range of motion

Chin-up 3×6

Plank to Push-up 1×120 seconds

P.M

Deadlift 5×5@135,185,225,245,255

Neutral Grip Shoulder Press 1×12@20,1×10@25,1×8@30

Neutral Grip Incline Row 1×12@20,1×10@25,1×8@30

Chin-up Iso Hold 2×10 seconds

Swiss Ball Roll-out 2×12

Damn this really taxed me, finished with 10 minutes on elliptical and total body stretching

weight 197 Tanita, which ours is off said body fat 19.9 which means prolly about 17 now..yessir will check omron tommorow

Incline DB Bench Press 1×10,8,6@50,60,70

Crossover Step-up 3×10@ bodyweight

Single Leg Cable Deadlift 3×8@20lb,25lb,30lb

L-Lateral Raise with Rotation 3×12@8lb,10lb,12lb

Hanging Leg Raises 3×10

30 minute interval run..did it first because i didn’t know if id get it in with clients coming and what not. Push Press 5×5@95,95,95,115,135

Shoulder Press 2×5@95

Front squat 3×5@95,115,135

Chin-ups 3×6

Did abs due to the fact i was helping my boss do a ab video for her internship..feeling good though

30 minutes elliptical

Deadlift 4×5 warm-up@95,135,185,225 then 1×5@ 290 (new max)

Neutral Grip DB Shoulder Press 1×12@20,1×10@25,1×8@30

Seated Incline DB Row 1×12@20,1×10@30,1×8@35

Hanging Chin-up Iso Holds 2×20seconds

Stability Ball/Ab Wheel Rollouts 2×12

12 minute Treadmill Sprint Interval

Foam Roller/Rope Active Isolated Stretching

Gettin It in

Core Work and Yoga

GETTIN IT IN