timb’s BodyBlog

6/27

Bench Press 15/135 12/185 8/225 6/265 6/295 4/325 6/300 8+1F/275

Incline BP 12/185 8/205 8/225 7/245 11/215

DB Flyes 15/65 12/75 10/80 11/70

Hammerstrength Decline BP 12/180 10/230 6/270 14/100

Seated Flye Machine 12/160 12/160 12/150

Seated Calf Raise 8/115 8/115 8/115 12/90

6/28

Wide Grip Pulldown 15/180 12/200 12/210 14/220 14/190

BB Row 15/135 12/175 12/205 10/225 13/185

Seated Cable Row 15/170 12/190 12/200 15/180

Vbar Pulldown 12/155 12/165 12/145

DB Row 12/85 10/95 12/80

Stiff Leg Deadlifts 8/135 8/155 8/175 8/135

6/29

Treadmill 30 minutes

Incline situps 3 sets 15 reps

Leg raise 2 sets 12 reps

Crunches 1 set 12 reps

Seated Twists 2 sets 20 reps

6/30

Treadmill 25 minutes

Incline Situps 3 sets 12 reps

7/1

Seated Smith Machine Press 15/5 12/135 8/185 7/215 11/185

Seated DB Press 12/65 10/75 8/80 12/70

Side Laterals 12/35 10/40 8/45+6/25+6/20

Upright Cable Row 12/150 12/150

Rear Delt Machine 15/80 15/90 12/100+8/60

Hammerstrength Shrug 15/90 15/180 15/270 15/340

Hammerstrength Seated Press 12/160 12/160

Treadmill 20 minutes

Incline Situps 3 sets 15 reps

7/2

Smith Machine CG BP 15/135 15/175 15/205 15/235 10/255 12/225

Lying EZ Bar Extension 20/85 20/105 18/125 14+2P135 18+4P/115

Tricep Pressdown 20/110 20/130 20/140 14/120

Seated French Curl Machine 14/60 20/50 24/40

7/4

Incline BP 15/135 12/175 12/205 10/225 6/240 9/210 12/190

DB BP 12/70 10/80 8/90 12/75

Decline BP 15/135 112/165 12/185

DB Flyes 12/55

Wide Grip Pulldown 15/150 12/170 12/180 12/190

Tbar Row 12/90 10/105 10/115 12/105

Hammerstrength Hi Row 15/100 12/130 12/150 12/200

Treadmill 20 minutes

7/5

BB Curl 15/65 12/95 12/115 12/125 15/105

Scott Curl 12/75 12/85 12/90 13/80

Reverse Curl 12/70 12/70 12/70

Alt DB Curl 24/45 22/50 24/40+10/30+10/20

Seated Dip Machine 20/180 20/210 20/240 20/225

Decline EZ Bar Extension 20/75 20/75 20/75

Tricep Pressdown 20/120

BB Wrist Curl 12/60 12/60 12/60

Reverse Wrist Curl 12/20 12/20 12/20

Treadmill 15 minutes

7/6

Leg Press 15/230 15/320 15/410 15/500 15/590 18/680

Hack Squat 15/160 15/200 15/240 15/280

Leg Extension 15/115 12/135 10/145 10/105+6/75+6/50

Lying Leg Curl 15/80 15/100 9/110 15/90

Seated Leg Curl 15/255 12/255

Calf Press 12/320 12/320 10/320

Incline Situps 2 sets 20 reps

7/7

Bench Press 15/135 12/185 8/225 6/255 6/285 5/315 6/295 8/275

Incline BP 12/185 8/205 8/225 8/235 11/205

DB Flyes 15/60 12/70 11/75 15/65

Hammerstrength Decline BP 12/160 12/190 11/220 15/180

Seated Flye Machine 15/140 13/150 15/130

Incline Situps 2 sets 20 reps

7/8 Lunchtime workout

Treadmill 25 minutes

Incline Situps 3 sets 15 reps

7/8

Wide Grip Pulldown 15/170 12/190 12/200 12/210 13/180

BB Row 15/135 12/165 12/185 12/205 15/175

Seated Cable Row 15/160 12/180 12/190 12/170

Vbar Pulldown 12/130 12/140 15/120

DB Row 12/70 12/75 12/65

SL Deadlifts 8/135 8/135 8/135

7/9

Seated BB Press 15/95 12/135 8/165 8/185 13/155

Seated DB Press 12/55 12/65 12/70 15/60

Side Laterals 15/20 15/25 15/30

Upright Cable Row 12/120 12/120

Rear Delt Machine 15/60 15/80 15/90

Hammerstrength Shrug 15/180 15/270 15/270

Treadmill 25 minutes

7/12

Smith Machine CG BP 15/135 15/165 15/185 15/205 14/225 17/195

Decline EZ Bar Extension 20/65 20/85 20/95 20+6P/100 22+8P/80

Tricep Pressdown 20/100 20/120 20/130 20/110

Seated French Curl Machine 20/40 20/40 24/30

CG BB BP 15/135

Treadmill 20 minutes

7/13

BB Curl 15/65 12/85 12/105 12/115 15/95

Scott Curl 15/70 12/80 12/90 13/80

Reverse Curl 12/65 12/65 12/65

Alt DB Curl 24/40 24/45 16/35+14/25

BB Wrist Curl 12/60 12/60 12/60

Reverse Wrist Curl 12/20 12/20 12/20

Treadmill 20 minutes

7/14

Leg Press 15/240 15/330 15/420 15/510 15/600 15/690

Hack Squats 15/180 15/230 12/270 12/300

Leg Extension 15/100 15/120 14/130 15/90+10/50

Lying Leg Curl 15/60 15/80 15/90 15/70

Seated Leg Curl 15/225 15/225

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

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