timb’s BodyBlog

6/20
Leg Press 15/180 15/270 15/360 15/450 15/540 20/630
Hack Squats 5/140 15/180 12/230 12/270
Leg Extension 15/105 15/125 14/135 12/115+6/75+6/35
Lying Leg Curl 15/80 15/100 13/110 15/90
Seated Leg Curl 12/255 15/255
Calf Press 12/270 12/270 12/270 12/270
Incline Situps 3 sets 15 reps
Leg Raises 2 sets 10 reps

6/21
Bench Press 15/135 12/185 8/225 6/260 6/290 5/320 6/300 9/275
Incline BB BP 12/185 8/205 8/225 7+1F/245 11/215
DB Flyes 15/65 12/75 9/80 12/70
Hammerstrength Decline BP 12/180 8/230 7/250 12/200
Seated Flye Machine 15/150 12/160 15/140
Treadmill 15 minutes
Incline Situps 3 sets 15 reps
Leg Raises 2 sets 12 reps

6/22
Wide Grip Pulldown 15/190 12/210 12/230 9/250
BB Row 15/135 12/185 9/225 11/205
Seated Cable Row 12/290 12/210 12/220
VBar Pulldown 12/160 12/170
DB Row 12/85 10/90 12/80
Stiff Leg Deadlift 8/135 8/155 8/165
Hammerstrength Hi Row 8/180 12/140
Treadmill 20 minutes
Incline Situps 3 sets 15 reps

6/23
Seated BB Press 15/95 12/135 8/175 8/205 10/185
Seated DB Press 12/65 10/75 9/80 12/70
Side Laterals 15/30 15/35 12/40+8/20
Upright Cable Row 12/140 12/140
Rear Delt Machine 15/80 15/100 10/110+6/70+8/50
Hammerstrength Shrug 15/90 15/180 15/270 15/360
Treadmill 25 minutes

6/24
Smith Machine CG BP 15/135 15/175 15/205 15/225 13/245 15/215
Lying EZ Bar Extension 20/85 20/105 20/125 16+2P/135 20+3P/115
Tricep Pressdown 20/120 20/140 21/150 23/130
Seated French Curl Machine 17/60 18/50 24/40
Treadmill 15 minutes

6/25
BB Curl 15/65 12/95 12/115 11/135 14/105
Scott Curl 12/80 10/100 8/110 12/90
Reverse Curl 12/80 12/80 12/80
Alt DB Curl 22/55 20/60 22/45+10/35+12/25
BB Wrist Curl 12/70 12/70 10/70
Reverse Wrist Curl 12/30 12/30 12/30

6/26
Leg Press 15/205 15/295 15/385 15/475 15/565 20/655
Hack Squats 15/140 15/180 15/230 15/270
Leg Extension 15/110 15/130 14/140 15/100+5/70+10/40
Lying Leg Curl 15/80 15/100 15/110 15/90
Seated Leg Curl 15/225 15/225

6/13
Treadmill 20 minutes
Lying Leg Raises 3 sets 12 reps
Crunches 2 sets 10 reps

6/14
Bench Press 15/135 12/185 8/225 6/255 6/285 6/315 7/295 10/275
Incline BP 12/185 8/205 8/225 7+1F/245 9/215
DB Flyes 15/65 10/75 9/80 12/70
Hammerstrength Decline BP 12/180 10/210 9/230 12/190
Seated Flye Machine 15/140 13/150 15/130
Treadmill 10 minutes
Incline Situps 3 sets 15 reps

6/15
Leg Press 15/180 15/270 15/360 15/450 15/540 19/630
Smith Machine Squats 12/135 12/165 12/185 12/185
Leg Extension 20/105 16/125 13/145 12/100+6/70+8/30
Lying Leg Curl 15/80 15/100 12/100 15/90
Seated Leg Curl 15/240 15/240

6/16
Wide Grip Pulldown 15/180 12/200 12/220 11/240 14/210
BB Row 15/135 12/175 10/205 8/225 12/185
Seated Cable Row 15/180 12/200 12/210 13/190
VBar Pulldown 12/150 12/160 14/140
DB Row 12/80 12/85 12/75
Stiff Leg Deadlifts 8/115 8/155 8/155

6/17
Seated BB Press 15/95 12/135 8/165 8/195 12/175
Seated DB Press 12/65 10/75 9/80 11/70
Side Laterals 15/25 15/30 14/35+10/20
Upright Cable Row 12/130 10/140
Rear Delt Machine 15/80 15/100 8/110+5/70+5/50
Hammerstrength Shrug 15/90 15/180 12/270 12/270
Treadmill 25 minutes
Incline Situps 3 sets 15 reps

6/18
Smith Machine CG BP 15/135 15/175 15/205 15/22512/245 15/215
Lying EZ Bar Extension 20/85 20/105 20/125 15+2P/135 17+4P/115
Tricep Pressdown 20/120 20/140 20/150 22/130
Seated French Curl Machine 9/70 13/60 20/50 20/40
Treadmill 20 minutes

6/19
BB Curl 15/65 12/95 8/125 8/150 12/115
Scott Curl 12/85 9/105 6/115 11/95
Reverse Curl 10/80 10/80 10/80
Alt DB Curl 20/60 16/65 18/50+8/40+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

6/11
Smith Machine CG BP 15/135 15/175 15/205 15/225 11/245 15/215
Lying EZ Bar Extension 20/85 20105 18/125 14+2P/135 16+4P/115
Tricep Pressdown 20/125 20/145 20/155 20/135
Seated French Curl Machine 14/65 18/55 21/45
Treadmill 20 minutes

6/12
BB Curl 15/65 12/95 12/115 10/135 9/145
Scott Curl 15/80 10/100 7+1P/110 11/90
Reverse Curl 12/75 12/75 12/75
Alt. DB Curl 22/55 18/60 16/50+8/40+10/30
BB Wrist Curl 12/60 12/60 12/60
Reverse Wrist Curl 12/20 12/20 12/20
Treadmill 20 minutes
Incline Situps 3 sets 12 reps

6/5
Leg Press 15/180 15 270 15/360 15/450 15/540 18/630
Hack Squats 15/110 15/160 15/200 12/230
Leg Extension 20/105 14/125 10/145 15/100+4/60+6/40
Lying Leg Curl 15/70 15/90 15/100 15/80
Seated Leg Curl 15/225 15/225
Calf Press 15/180 15/180 15/180
Incline Situps 3 set 10 reps

6/7
Bench Press 15/135 12/185 8/225 6/255 6/285 5/315 6/295 8/275
Incline BB BP 12/175 8/205 8/225 7/245 10/215
DB Flyes 15/60 12/70 9/80 15/65
Hammerstrength Decline BP 12/180 10/20 8/220 12/180
Seated Flye Machine 15/140 12/150 15/130
Treadmill 20 minutes
Incline Situps 3 sets 10 reps

6/8
Wide Grip Pulldown 15/180 12/200 12/220 10/240 13/210
BB Row 15/135 12/165 12/185 10/205 15/175
Seated Cable Row 15/170 12/190 12/200 14/180
VBar Pulldown 12/140 12/150 10/160
DB Row 12/80 10/85 12/75
Stiff Leg Deadlifts 8/135 8/155 8/175 8/155
Treadmill 20 minutes
Incline Situps 3 sets 12 reps

6/9
Seated BB Press 15/95 12/135 8/165 10/185 15/155
Seated DB Press 12/60 10/70 10/75 11/65
Side Laterals 15/25 15/30 12/35+8/20
Upright Cable Row 12/130 10/130
Rear Delt Machine 15/70 15/90 15/100+6/70
Hammerstrength Shrug 15/90 15/180 12/270 12/320
Treadmill 20 minutes
Incline Situps 3 sets 12 reps

BB Curl 15/65 12/95 12/115 12/135 15/105
Scott Curl 15/70 12/90 10/90 14/80
Reverse Curl 12/70 12/70 12/70
Alt. DB Curl 24/50 22/55 20/45+8/35+8/25+8/20
BB Wrist Curl 12/60 12/60 12/60
Reverse Wrist Curl 12/20 12/20 12/20
Treadmill 15 minutes

5/30
Bench Press 15/135 12/185 8/225 6/255 6/275 6/295 4/315 10/265
Incline BB BP 12/175 8/205 8/225 7+1F/245 9/210
DB Flyes 15/60 12/70 12/75 14/65
Smith Machine Decline BP 15/175 12/205 11/225 15/200
Seated Flye Machine 15/130 14/150 15/120
Treadmill 20 minutes
Incline Situps 3 sets 10 reps

5/31
Wide Grip Pulldown 15/170 12/190 12/210 12/220 13/200
BB Row 15/135 12/155 12/175 12/195 15/165
Seated Cable Row 15/160 12/180 12/190 15/170
VBar Pulldown 12/140 12/150 15/130
DB Row 12/75 10/80 12/70
Stiff Leg Deadlifts 8/135 8/155 8/165 8/145
Treadmill 25 minutes
Incline Situps 3 sets 10 reps

6/1
Seated BB Press 15/95 12/125 12/155 7/175 12/145
Seated DB Press 15/60 10/70 6+1F/75 10/65
Side Laterals 15/20 15/25 15/30
Upright Cable Row 12/120 12/120
Rear Delt Machine 15/70 15/90 11/100+4/80+5/60
Hammerstrength Shrug 15/90 15/180 12/270 12/270
Hammerstrength Seated Press 15/120 15/120
Treadmill 20 minutes

6/2
Smith Machine CG BP 15/135 15/175 15/205 15/225 11/245 12/215
Lying EZ Bar Extension 20/75 20/95 20/115 15+3P/135 21+4P/11o
Tricep Pressdown 20/120 20/140 20/150 20/130
Seated French Curl Machine 16/60 20/50 22/40
Treadmill 20 minutes

6/3
Treadmill 25 minutes
Incline Situps 3 sets 10 reps