timb’s BodyBlog

Smith Machine CG BP 15/135 12/175 12/205 12/225 10/245 6/265 14/205
Lying EZ Bar Extension 20/75 20/95 20/115 15+3P/130 22+3P/100
Tricep Pressdown 20/110 20/130 20/140 20/120
Seated French Curl Machine 16/60 18/80 22/40
Treadmill 20 minutes

Seated BB Press 15/95 12/125 12/145 12/165 8/185 12/155
Seated DB Press 12/55 12/65 10/75
Side Laterals 15/20 15/25 12/30
Upright Cable Row 10/130 10/130
One Arm Rear Delt Machine 15/60 15/80 15/90
Hammerstrength Shrug 15/90 15/180 15/270 15/360
Treadmill 20 minutes

Actually was out of town for a few days.  The 4/24 Workout was out of town on strange equipment…

4/23
BB Curl 15/65 12/95 12/115 10/130 9/140 12/105
Scott Curl 15/80 12/90 8/100 11/85
Reverse Curl 12/65 12/65 12/65
Alt DB Curl 24/40 22/45 24/35+12/20+8/15
Wrist Curl 12/60 10/60 10/60
Reverse Wrist Curl 12/20 12/20 12/20
Treadmill 15 minutes

4/24
Leg Press 15/180 15/270 15/360 15/450 15/540 15/630
Hammerstrength Squat 15/144 12/174 12/194 12/214 15/164
Leg Extension 15/90 15/105 15/120 20/95
Lying Leg Curl 15/70 15/90 12/100 15/80
Seted Leg Curl 12/105 15/105 15/105

4/26
Bench Press 15/135 12/185 8/225 6/255 3/285 3/315 1/345 8/275
Incline BP 12/185 8/215 8/235 6/255 8/225
DB Flyes 15/65 12/75 10/80 11/70
Smith Decline BP 12/185 8/215 9/235 12/205
Pec Dec 15/140 13/150 16/130
Icarian Seated BP 10/150+4/130+4/110
Treadmill 15 minutes

4/27
Wide Grip Pulldown 15/170 12/190 12/210 10/230 14/200
BB Row 15/135 12/165 12/185 10/195 13/175
Seated Cable Row 12/180 12/200 10/210 13/190
VBar Pulldown 12/140 12/150 15/130
DB Row 10/80 8/90 10/75
Stiff Leg Deadlift 8/135 8/155 8/175 8/145
Treadmill 15 minutes

Smith Machine CG BP 15/135 12/175 12/205 12/225 11/245 14/205
Lying EZ Bar Extension 20/75 20/95 20/105 18+6P/115 21+6P/95
Tricep Pressdown 20/110 20/130 20/140 20/120
Seated French Curl Machine 15/60 16/50 20/40

4/18
Wide Grip Pulldown 15/170 12/190 12/210 12/220 15/185
Comp. Deadlifts 8/135 6/185 6/225 6/275 4/315 8/245
T Bar Row 12/90 12/115 10/135 10/145 12/125
Seated Cable Row 15/170 12/190 12/200
VBar Pulldown 12/140 12/150
DB Row 10/75 10/75
Hammerstrength Hi Row 12/130 12/130
Treadmill 20 minutes

4/19
Bench Press 15/135 12/185 8/225 6/255 6/275 7/295 11/265
Incline BB BP 12/175 12/205 9+1F/225 13/195
DB Flyes 15/60 12/70 10/75 14/65
Smith Decline BP 15/185 12/205 10/225 13/195
Pec Dec 15/140 12/150 16/130
Treadmill 20 minutes

4/20
Seated BB Press 15/95 12/125 12/145 12/165 10/180 12/155
Seated DB Press 12/60 10/70 9/75
Side Laterals 15/25 12/30 10/35+5/20+5/15
Upright Cable Row 10/120 10/130
One Arm Rear Delt Machine 15/60 15/80 15/90
Hammerstrength Shrug 15/90 15/180 15/270 15/360
Hammerstrength Seated Press 14/160
Treadmill 20 minutes
Seated Calf Raise 10/115 8/115 8/115 12/90

Bench Press 15/135 12/185 8/225 6/255 6/285 4/315 10/265
Incline BB BP 12/165 12/185 12/205 11/225 14/200
DB Flyes 15/65 12/75 9/80 12/70
Smith Machine Decline BP 15/185 12/215 10/235 15/205
Pec Dec 15/140 12/150 15/130
Calf Press 15/270 12/270 12/270 15/180 12/180

Leg Press 15/180 15/270 15/360 15/450 15/540 20/630
Hack Squats 15/180 15/230 15/270 15/300
Leg Extension 19/110 15/130 18/100 20/80
Lying Leg Curl 15/80 15/90 13/110 15/90
Seated Leg Curl 15/225 15/225

4/11
Wide Grip Pulldown 15/160 12/180 12/200 12/210 15/175
BB Row 15/135 12/155 12/175 12/185 12/165
Seated Cable Row 15/160 12/180 12/190 12/170
VBar Pulldown 12/130 12/140 15/120
DB Row 10/75 10/80 12/70
Stiff Leg Deadlifts 8/135 8/145 8/155
Recombent Bike 10 minutes

4/12
Seated BB Press 15/95 12/125 12/155 11/175 6/190 12/160
Seated DB Press 15/55 12/65 12/70 14/60
Side Laterals 15/20 15/25 15/30+8/15
Upright Cable Row 12/110 12/110 12/110
One Arm Rear Delt Machine 15/70 15/90 12/100+6/60
Hammerstrength Shrug 15/90 15/180 12/270 12/360
Hammerstrength Seated Press 12/180
Treadmill 15 minutes

4/13
Seated Dip Machine 20/210 20/240 20/270 20/285 20/225
Lying EZ Bar Extension 20/75 20/95 21+6P/115
Tricep Pressdown 20/120
Scott Curl 15/75 12/85 12/95
Alt DB Curl 24/45 24/35 30/25
Treadmill 20 minutes

Bench Press 15/135 12/185 8/225 6/255 3/285 3/315 3/335 10/275
Incline BB BP 12/175 8/205 8/225 8/245 11/215
DB Flyes 15/60 12/70 12/75 14/65
Smith Machine Decline BP 15/185 12/215 11/235 13/205
Seated Flye Machine 15/140 12/150 16/130
Seated Calf Raise 10/115 10/115 8/115 8/115 12/90
Incline Situps 3 sets 10 reps

BB Curl 15/65 12/95 12/115 11/125 13/105
Scott Curl 15/75 12/85 12/95 15/80
Reverse Curl 12/65 12/70 12/70
Alt DB Curl 24/45 20/50 24/40+12/30+16/20
BB Wrist Curl 12/70 10/70 10/70
Reverse Wrist Curl 12/20 12/20 12/20

4/9
Leg Press 15/180 15/270 15/360 15/450 15/540 18/630
Hack Squats 15/140 15/180 15/230 19/270
Leg Extension 20/100 16/120 20/90 20/70
Lying Leg Curl 15/70 15/90 15/100 15/80
Seated Leg Curl 15/225 15/225