September 7, 2008
StairMaster: 6 Minutes .95 Miles
Seated DB Curls: 47.5s x10 50s x8 x7
Reverse Grip EZ Curls: 80 x10 x8 x7 x7
Thors Hammer DB: 27.5s x11 x10 x8 25s x10 x8
V-Crunch: 3 Sets x10
Quad XT:
115 x12 130 x12 145 x10 x8(drop 115×6) 130 x8
Close Grip EZ Curls: 90 x8 x8 x6
Dip Station Leg Crunches: x20 x15 x12
Inclined DB Curls: 37.5s x10 x8 x7
Posted in Training
September 6, 2008
StairMaster: 6 Minutes .95 Miles
Seated DB Press: 60s x8 x7 65s x5 x5 x5
Rear DB Flys: 30s x8 x7 27.5s x8 x7 x7
V-Crunch: x15 x12 x10 x10
Seated Leg Press:
180 x10 230 x10 x9 270 x9 320 x8 (drop 180 x9)
Seated Side DB Flys: 27.5s x10 x8 25s x10 x8 x7
Front BB Raise: 60 x8 x10 x7 x7 x7
Posted in Training
September 3, 2008
Seated DB Shrugs: 50s x15 60s x10 70s x8 x8
Rear/Smith Shrugs: 105 x20 175 x7 x6 155 x8 x6
StairMaster: 8 Minutes 1.15 Miles
BB Shrugs: 205 x8 x6 185 x7 x5 135 x10(fast)
Dip Station Leg Crunches: x15 x12 x12
Inclined Rear DB Shrugs: 45s x12 x11 x10 (fast)
*Legs*
Hack Squats:
180 x15 230 x12 x12 270 x10 x11 290 x10
Posted in Training
August 28, 2008
Declined BB: 185 x8 205 x6 x5 185 x7 x6
Inclined DB Press: 70s x8 x6 65s x8 x7 x6
StairMaster: 8 Minutes 1.16 Miles
Flat DB Press: 85s x7 x6 80s x7 x6 75s x7 x5
Inclined DB Flys (fast): 45s x10 40s x11 x8
Seated Calf Raise: 70 x10 x12 x12 x12 90 x8
Posted in Training
August 28, 2008
French DB XT: 60 x18 70 x12 75 x9 x9 x7
Seated DB Curls: 45s x10 50s x8 x6
Rope Pushdowns: 80×20 90×12 100×7(drop 60×7)
Weighted V-Crunch: 25 LBS x15 x12 x10
Thors Hammer DB: 27.5s x11 x11 x9 25s x10 x7
Reverse Grip Push Down: 80 x15 100 x10 x9
Close Grip EZ Curls: 90 x7 x6 80 x7 x7
Seated 1 Arm DB XT: 45 x10 x8 x7 ea.
Dip Station Leg Crunch: 3 Sets x10.
Posted in Training
August 25, 2008
Smith / Rear Shrugs: 105 x20 175 x8 x6 155 x8 x7
BB Front Shrugs: 185 x10 205 x7 x6 185 x7 x8
Lying Ham Curls:
90 x8 x7 70 x8 90 x5(drop 70 x5) 70 x8(drop 50×5)
Weighted V-Crunch: 25LBS x20 x12 x12
Seated DB Shrugs: 60s x10 65s x8 x8 x7 x7
Inclined Rear Db Shrugs: 45s x12 47.5s x11 x10
Posted in Training
August 25, 2008
Seated DB Press: 55s x8 x9 60s x8 x7 x7
Rear DB Flys: 30s x9 x8 27.5s x8 x8 22.5s x9(fast)
Weighted V-Crunch: 25 LBS x12 x12 x10
Front DB Flys: 32.5s x8 x7 30s x8 x7 x7
Side DB Flys: 25s x10 x8 x7 22.5s x9 x7
*Legs*
Hack Squat: 180 x15 230 x12 x10 270 x12 x10 x9
Posted in Training
August 24, 2008
Cybex Low Row:
180×12 230×8 180×10 230×7 (drop 180 x6 fast)
Lat Pull Down:
100×13 130×7 150×5 (drop 100×7) 130×5 100×8
StairMaster: 7 Minutes 1.06 Miles
1 Arm DB Row: 65 x8 x8 x7 x6
Oblique Crunch: 3 Sets x10
Cybex Hammer Pulldown:
190×7 (drop 150×7) 170 x8 x9
Seated Row: 120 x10 x9 100 x9
Posted in Training
August 24, 2008
Rope Push Down:
80×16 100×8 x7(drop 80×5) 80×8 100×7(drop 80×5)
Reverse Grip Push Down:
80 x12 100 x7 x7 x5 80×7 (drop 60 x8 fast)
Seated 1 Arm DB XT: 45 x8 x7 42.5 x9 x7 x7 ea.
Weighted Bench Dip: 80 x11 x8 x8
Matrix Tri PushDown/Dip: 110 x13 120 x10 x9
*Legs*
Quad XT:
100 x15 115 x15 x12 130 x12 x10 (drop 100 x7)
—- CHEST —
Declined BB: 185 x9 205 x5 x4 185 x6 x5
Inclined DB: 70s x9 x7 65s x8 x8 x6
Flat DB: 80s x9 85s x7 80s x7 75s x9 x6
V-Crunch: 3 Sets x12
Inclined DB Flys (fast): 42.5s x10 x8 40s x8
Dip Station Leg Crunch: 3 Sets x 12
*Legs*
Seated Press:
180 x11 230 x8 270 x10 x8 x7 (drop 180 x10)
Posted in Training
August 17, 2008
Seated DB Shrugs: 60s x12 x10 70s x8 x7 x7
Smith/Rear Shrugs:
105 x18 x12 175 x7 155 x10 x9 x8
Stair Master: 7 Minutes 1.06 Miles
BB Shrugs: 185 x9 x7 165 x10 x8 x7 x5
*Legs*
Lying Ham Curls:
90 x9 x8
110×5 (drop2 80×5)
80 x6 x5 (drop2 50 x7)
50 x7
Posted in Training
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