Workouts Feb 4 to March 12
February 4,2008
4×8 Complex (Ie. do all exercises then repeat).
Bent-over row 20×2# 8,8,8,8
Deadlift 85# 8 80# 8,8,8
Lunge 20×2# 8 18×2# 8,8 13×2# 8
Bicep Curl 13×2# 8,8,8,8
W Press 20×2# 3,3,3,3
Lying 2-arm Tricep Extension 13×2# 8,8,8,8
OH Squat 13×2# 8,8,8,8
Bodyweight 1 legged calf raises 2×25
- Did 1 set half way between above complex, and 1 at end
Feb 6, 2008
Back Squat (medium stance): 55# 10,10
RDL: 65# 10,10
Bench Press: 55# 5,5,5,5,5
Rack Chins: bar set 4 holes up, 7,7
BW 1-legged calf raises 25,20
Rotator Cuff - external/internal rotations, 2.5 lbs, 2 sets each
Feb 10
Workout
4×8 Circuit (Ie. do all exercises then repeat).
BB Bent-over row 45# 8,8,8,8
BB Deadlift 80# 8,8,8,8
DB Lunge 15# 8,8,8,8
DB Bicep Curl 15# 8,8,8,8
BB Military Press 45# 3,3,3,3
Lying 2-arm DB Tricep Extension 13# 8,8,8,8
BB OH Squat 25# 8,8,8,8
Bodyweight 1 legged calf raises 2×20
- both done at end of workout.
Feb 13
Back Squat 55# 12,10
RDL 65# 12,12
Bench Press 55# 8,8,8
Rack Chins
BW 1 legged calf raises 25,25
Rotator Cuff - external/internal rotations, 2.5 lbs, 2 sets each
Feb 16
4×8 Circuit (Ie. do all exercises then repeat).
BB Bent-over row 45# 8,8,8,8
BB Deadlift 80# 8,8,8,8
DB Lunge 15# 8,8,8,8
DB Bicep Curl 15# 8,8,8,8
BB Military Press 45# 3,3,3,3
Lying 2-arm DB Tricep Extension 15# 8,8,8,8
BB OH Squat 35# 8,8 25# 8,8
Bodyweight 1 legged calf raises 2×25
- both done at end of workout.
Feb 18
Back Squat 60# 10, 10
Romanian Deadlifts 65# 10,10
Bench Press 60# 5×5
Rack Chins (set at 5 holes) 5,5
Bodyweight 1 legged Calf Raises 25,25,25
Internal/External Rotations, 2 sets each at 2.5#
Various ab exercises (heel press to ceiling, crunches with legs elevated, twisting crunch)
Feb 21
5×8 circuit
BB Bent-over row 50# 5×8
BB Deadlift 80# 5×8
DB Lunge 15# 5×8
DB Bicep Curl 15# 5×8
DB Overhead Press 15# 5×8
Lying 2-arm DB Tricep Extension 15# 5×8
DB OH Squat 15# 5×8
Bodyweight 1 legged calf raises 4×20
- done at end of workout.
Feb 24
Back Squat 60# 10, 10
Romanian Deadlifts 65# 12,12
Bench Press 60# 4×6
Rack Chins (set at 5 holes) 6,6
Bodyweight 1 legged Calf Raises 20,20,20,20
internal/External Rotations, 3 sets each at 2.5#
AB Circuit (various reps, done to fatigue but about 6-10)
2 sets of Reverse Crunch, Hanging leg raise, heel press, reg. crunches, twisting crunch
Feb 26
4×8 (All Exercises) Circuit (Ie. do all exercises then repeat).
BB Bent-over row 50# 4×8
BB Deadlift 75# 4×8<<<<< decreased weight -5 lbs
DB Lunge 15# 4×8
DB Bicep Curl 15# 4×8
DB Overhead Press 15# 4×8
Lying 2-arm DB Tricep Extension 15# 4×8
Front Squats 40# 4×8<<<<< Changed to front squats here, felt great, used the oly style grip here
Bodyweight 1 legged calf raises 4×20
- done at end of workout.
and Various AB stuff.
February 28
Back Squat 60# 12,12
Romanian Deadlift 70# 10,10 <<<<< increased weight +5 lbs
Bench Press 60# 8,6,6 <<<<< couldn’t get 3×8 here today, maybe next time
1 arm db bent rows 30# 10,10
DB Pullover 20# 15 25# 10
Calf Raises 20,20,20,20
Various AB stuff
March 3rd
3×8 (All Exercises) Circuit (Ie. do all exercises then repeat).
BB Bent-over row 50# 3×8
BB Deadlift 75# 3×8
DB Lunge 15# 3×8
DB Bicep Curl 15# 3×8
DB Overhead Press 15# 3×8
Lying 2-arm DB Tricep Extension 15# 3×8
Front Squats 40# 3×8
March 6th
Back Squat 65# 10,10 <<<<< increased weight +5 lbs
Romanian Deadlift 70# 10,10
Bench Press 60# 8, 57# 8,8
1 arm db bent rows 30# 10, 8
DB Pullover 25# 12,12
1 legged Calf Raises 25# 20,20
Various AB stuff
March 12th
Back Squat 65# 10,10
RDL 70# 12,12
Bench Press 58# 8,8,8
1 arm bent rows 30# 10,10
