timb’s BodyBlog

Leg Press 15/180 15/270 15/360 15/450 15/540 15/630
Hack Squats 15/100 15/140 15/180 15/210
Leg Extension 20/100 20/120 13/140 12/110+5/90+5/70+5/50
Lying Leg Curl 15/70 15/90 15/100 15/80
Seated Leg Curl 15/210 15/210
Seated Calf Raise 12/90 10/100 10/110 12/90

5/23
Wide Grip Pulldown 15/160 12/180 12/190 12/200 15/170
BB Row 15/135 12/155 12/175 12/185 15/150
Seated Cable Row 15/150 12/170 12/180 15/160
VBar Pulldown 12/130 12/140 15/120
DB Row 12/70 12/75 12/65
Stiff Leg Deadlift 8/135 8/145 8/155 8/135
Treadmill 25 minutes

5/24
Seated BB Press 15/95 12/125 12/155 11/175 14/145
Seated DB Press 14/55 12/65 12/70+5/50
Side Laterals 15/20 15/25 15/30+6/15
Upright Cable Row 12/110 12/110
Rear Delt Machine 15/70 15/90 12/100+3/80+5/60
Hammerstrength Shrug 15/90 15/180 15/270 15/270
Hammerstrength Seated Press 12/140 12/150
Treadmill 20 minutes

5/25
Recombent Bike 25 minutes

5/26
Smith Machine CG BP 15/135 15/175 15/205 15/225 14/235 18/205
Lying EZ Bar Extension 20/75 20/95 20/115 17+3P/125 20+2P/105
Tricep Pressdown 20/110 20/130 20/140 20/120
Seated French Curl Machine 19/55 20/45 22/40
Treadmill 20 minutes
Calf Press 15/180 15/180 15/180

5/27
BB Curl 15/65 12/95 12/115 11/135 14/105
Scott Curl 15/70 12/90 10/100 13/80
Reverse Curl 12/70 12/70 12/70
Alt DB Curl 22/50 20/55 18/45+8/35+10/25
BB Wrist Curl 12/60 12/60 12/60
Reverse Wrist Curl 12/20 12/20 12/20
Treadmill 10 minutes

5/16
Bench Press 15/135 12/185 8/225 6/245 6/265 6/285 7/295 12/255
Incline BB BP 12/155 8/175 8/195 12/215 15/185
DB Flyes 15/50 12/60 12/65

5/17
Wide Grip Pulldown 15/150 12/170 12/180 12/190 15/160
BB Row 15/115 12/145 12/165 12/175 15/135
Seated Cable Row 15/140 12/160 12/170 15/150
VBar Pulldown 15/120 12/130 15/110
DB Row 12/60 12/65 12/55
SL Deadlifts 8/135 8/135 8/135
Recomb Bike 10 minutes

5/18
Seated BB Press 15/85 12/115 12/145 12/165 15/135
Seated DB Press 15/50 12/60 12/65
Side Laterals 15/15 15/20 15/25
Upright Cable Row 12/100 12/100
Rear Delt Machine 15/60 15/80 15/90
Hammerstrength Shrug 15/90 15/180 15/270
Treadmill 20 minutes

5/19
Smith Machine CG BP 15/135 15/165 15/185 15/205 15/225 17/195
Lying EZ Bar Extension 20/65 20/85 20/105 20+5P/115 22+8P/95
Tricep Pressdown 20/100 20/120 20/130 20/110
Seated French Curl Machine 17/50 20/40 24/30
Treadmill 25 minutes

5/20
BB Curl 15/65 12/95 12/115 12/125 12/105
Scott Curl 15/70 12/90 9/100 12/80
Reverse Curl 12/65 12/65 12/65
Alt. DB Curl 24/45 22/50 24/40+8/30+8/20
BB Wrist Curl 12/60 12/60 12/60
Reverse Wrist Curl 12/20 12/20 12/20
Treadmill 20 minutes

5/21
Leg Press 15/90 15/180 15/270 15/360 15/450 15/540
Hack Squats 15/90 15/130 15/160 15/180
Leg Extension 20/90 20/110 16/130 12/100+6/75+6/50
Lying Leg Curl 15/60 15/80 15/90 15/70
Seated Leg Curl 15/195 15/195
Standing Calf Machine 12/140 12/140 12/140

5/22
Bench Press 15/135 12/185 8/225 6/255 6/275 6/295 6/310 11/265
Incline BB BP 12/165 8/185 8/205 11/225 13/200
DB Flyes 15/55 12/65 12/70 15/60
Smith Machine Decline BP 15/165 12/195 12/215 15/185
Seated Flye Machine 15/120 12/130 15/110
Treadmill 20 minutes

Leg Press 15/90 15/180 15/270 15/360 20/450
Hack Squats 15/90 15/120 15/140
Leg Extension 20/80 20/100 14/120 18/90
Lying Leg Curl 15/50 15/70 15/80 15/60
Seated Leg Curl 15/180 15/180
Seated Calf Raise 12/90 12/90 12/90 12/90

BB Curl 15/65 12/85 12/105 12/115 15/95
Scott Curl 15/70 12/80 12/90
Reverse Curl 12/60 12/60
Alt DB Curl 24/50 24/45 30/35+12/20
BB Wrist Curl 12/60 12/60 12/60
Reverse Wrist Curl 12/20 12/20 12/20
Treadmill 25 minutes
Smith Machine CG BP 15/135 15/185 15/205 15/185
Seated Dip Machine 20/210 20/210
Seated French Curl Machine 20/35 20/35

Incline BB BP 15/135 12/185 12/225 7/255 11/215
DB Flyes 15/65 11/75 11/75
Smith Machine CG BP 15/135 15/165 15/185 13/205 9/225 14/185
Lying EZ Bar Extension 20/65 20/85 20/105 15+1P/115 18+4P/95
Tricep Pressdown 20/120 20/140 20/150 20/130
Seated French Curl Machine 17/50 18/40 21/30
Treadmill 20 minutes

Treadmill 30 minutes
Calf Press 15/180 15/180 15/180 15/180

Seated BB Press 15/95 12/135 12/165 10/185 13/155
Seated DB Press 15/55 12/65 11/70
Side Laterals 15/20 15/25 13/20+8/15
Upright Cable Row 12/120 12/120
One Arm Rear Delt Machine 15/60 15/80 15/90
Hammerstrength Shrug 15/90 15/180 15/270 15/180
Treadmill 25 minutes

5/2
Leg Press 15/180 15/295 15/385 15/475 15/565 15/655
Hack Squats 15/140 15/180 15/230 15/270
Leg Extension 20/110 17/130 12/140 20/90
Lying Leg Curl 15/70 15/90 15/100 15/80
Seated Leg Curl 15/210 15/210

5/3
Wide Grip Pulldown 15/120 10/150 10/160 10/170 12/140

5/4
Bench Press 15/135 12/185 8/225 6/255 6/275 6/295 5/310 11/265
Incline BB BP 12/175 8/205 8/225 8/240 11/210
DB Flyes 15/60 12/70 11/75 13/65
Smith Machine Decline BP 12/175 8/205 9/230 14/195
Seated Flye Machine 15/130 13/140 15/120
Treadmill 20 minutes

5/6
Wide Grip Pulldown 15/180 12/200 12/210 15/190
BB Row 15/135 12/175 10/205 13/185
Seated Cable Row 15/180 12/200 12/210
VBar Pulldown 12/150 12/160 15/140
DB Row 10/80 10/85 12/75
Stiff Leg Deadlifts 8/135 8/165 8/185

BB Curl 15/65 12/95 12/115 11/135 8/145 13/105
Scott Curl 15/80 11/90 9/100 12/85
Reverse Curl 12/70 12/70 12/70
Alt DB Curl 24/45 20/50 24/40+10/25 + 10/20
BB Wrist Curl 10/70 10/70 10/70
Reverse Wrist Curl 12/20 12/20 12/20