Bodybuilding.com - Jerlyn’s BodyBlog

Nov 13th

Tuesday, November 13th, 2007

Incline Flye
10×15
10×15
10×15

Cable Crossover
20×20
20×20
20×15

Laterals
3×15
3×15
3×15

Front Raise
5×20
5×20
5×20

Pressdown
30×20
30×20
30×20

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Nov 12th

Monday, November 12th, 2007

Smith Machine Squat
115×10
125×10
135×10
140×10

Leg Press
190×10
205×10
225×10

Lunges
Bodyweight x10 each leg
Bodyweight x10 each leg
Bodyweight x10 each leg

Seated Calf Raise
135×10
135×10
135×10

Standing Calf Raise
135×10
135×10
135×10

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Nov 11th

Sunday, November 11th, 2007

Rack Pull
95×10
115×10
135×10

Cable Row
95×10
100×10
110×10

Pull Down
70×10
75×10
80×10

Drag Curl
35×10
40×10
42.5×10

Shrug
55×10
75×10
85×10

MEDICINE BALL OBLIQUES With Partner
15×15 each side

MEDICINE BALL KICK THROW
15×5

LEG RAISES with partner pushing legs
10

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Nov 7th

Wednesday, November 7th, 2007

Deadlifts
95×5
115×5
135×5
155×5

Cable Rows
90×12
90×12
90×12

Bent Over Rows
65×12
65×12
65×12

Hammer Curls
20×12
20×12
20×12

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Latest Comment: Gotta love deadlifts....Bottom line!

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Nov 6th

Tuesday, November 6th, 2007

Bench
65×12
75×10
80×8

Cable Crossover
25×12
25×12
25×12

Smith Machine Shoulder Press
55×12
65×10
70×8

Superset: Seated Lateral/Bent Over Laterals
5×10/5×10
5×10/5×10
5×10/5×10

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Latest Comment: It looks as if you are definitely committed to...

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Nov 5th

Monday, November 5th, 2007

Deadlift
95×5
125×5
155×5
165×1

Bent Over Rows
45×12
45×12
45×12

Pull Down
60×15
60×15
60×15

Ez Bar Curl
40×10
40×10
40×10

Leg Curl
25×12
25×12
25×12

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Nov 5th Cardio

Monday, November 5th, 2007

Treadmill

4 minutes: 3.3 MPH, Incline 1
1 minute: 3.5 MPH, Incline 1
1 minute: 3.3 MPH, Incline 1
1 minute: 3.7 MPH, Incline 1
1 minute: 3.3 MPH, Incline 1
2 minute: 3.9 MPH, Incline 1

2 minutes: 3.3 MPH, Incline 6
2 minutes: 3.9 MPH, Incline 6
2 minutes: 3.3 MPH, Incline 6
2 minutes: 3.9 MPH, Incline 6
2 minutes: 3.7 MPH, Incline 6

Total Workout 20 Minutes

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Nov 3rd

Saturday, November 3rd, 2007

Smith Machine Bench
55×12
65×12
75×10
80×8

Cable Crossover
25×12
25×12
25×12

Dumbell Shoulder Press
20×12
20×12
20×12

Reverse Cable Flye
12 1/2×12
12 1/2×12
12 1/2×12

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Nov 2nd

Friday, November 2nd, 2007

Smith Machine Squat
95×12
115×12
125×12
135×10

Leg Press
170×12
180×12
190×12

Leg Extension
75×10
75×10
75×10

Leg Curl
25×10
25×10
25×10

Lunges
Bodyweight x 10 each leg
Bodyweight x 10 each leg

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Archive for November, 2007