xStriker7’s BodyBlog

4/27/08

Shoulders and Triceps

Military Press:
65 lbs x 10 reps
75 lbs x 8 reps
85 lbs x 6 reps
90 lbs x 5 reps

Plate Raises:
25 lbs x 10 reps
25 lbs x 10 reps
35 lbs x 8 reps
35 lbs x 7 reps

Dips:
8 reps
8 reps
7 reps
7 reps
6 reps

DB Kick Back:
15 lbs x 10 reps
20 lbs x 10 reps
20 lbs x 10 reps
20 lbs x 10 reps

4/26/08

Legs and Abs

Squats:
205 lbs x 8 reps
255 lbs x 6 reps
275 lbs x 6 reps
285 lbs x 5 reps
315 lbs x 1 rep

Calf Raises:
90 lbs x 15 reps
90 lbs x 15 reps
90 lbs x 15 reps
90 lbs x 15 reps

Hanging Knee Raises:
12 reps
10 reps
10 reps
10 reps
10 reps

Reverse Crunches:
15 reps
15 reps
15 reps
15 reps

Medicine Ball Sit Ups:
BW + 25 Lbs x 15 reps
BW + 25 Lbs x 15 reps
BW + 35 Lbs x 12 reps
BW + 35 Lbs x 12 reps

4/25/08

Chest

BB Bench Press:
160 lbs x 5 reps
160 lbs x 5 reps
160 lbs x 5 reps
160 lbs x 5 reps
160 lbs x 5 reps

Dips:
5 reps
5 reps
5 reps
4 reps
5 reps

DB Incline Press:
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x 8 reps

4/23/08

Back and Biceps

Deadlift:
135 lbs x 12 reps
255 lbs x 5 reps
300 lbs x 3 reps ** new pr vid uploading

Bent Over Rows:
95 lbs x 10 reps
95 lbs x 10 reps
95 lbs x 8 reps
95 lbs x 8 reps

Pull Ups:
4 reps
4 reps
3 reps
3 reps
3 reps

Preacher Curls:
45 lbs x 15 reps
70 lbs x 10 reps
80 lbs x 8 reps
70 lbs x 8 reps

Hammer Curls:
20 lbs x 10 reps
20 lbs x 10 reps
20 lbs x 10 reps
20 lbs x 10 reps

4/22/08

Legs,Shoulders,Traps and Abs

Squats:
115 lbs x 15 reps
165 lbs x 12 reps
185 lbs x 10 reps
205 lbs x 10 reps
210 lbs x 8 reps

Military Press:
55 lbs x 15 reps
65 lbs x 8 reps
75 lbs x 5 reps
80 lbs x 5 reps

Shrugs:
95 lbs x 15 reps
115 lbs x 12 reps
125 lbs x 12 reps
140 lbs x 12 reps

Calf Raises:
140 lbs x 15 reps
140 lbs x 15 reps
140 lbs x 15 reps
140 lbs x 15 reps

Medicine Ball Sit Ups:
15 reps
15 reps
15 reps
15 reps

Reverse Crunches:
15 reps
15 reps
15 reps
15 reps

4/21/08

Triceps,Forearms and Core

Dips:
8 reps
6 reps
5 reps
5 reps
5 reps

DB Kick Back:
15 lbs x 12 reps
20 lbs x 10 reps
20 lbs x 10 reps
20 lbs x 10 reps

Wrist Roller:
2.5 lbs x 5 reps
2.5 lbs x 4 reps
2.5 lbs x 4 reps
2.5 lbs x 3 reps

Wrist Curls:
20 lbs x 15 reps
20 lbs x 15 reps
20 lbs x 15 reps
20 lbs x 15 reps
20 lbs x 15 reps

Bridges:
45 seconds x 35 lbs
60 seconds x 35 lbs
50 seconds x 45 lbs

4/20/08

Chest and Abs

BB Bench Press:
155 lbs x 5 reps
155 lbs x 5 reps
155 lbs x 5 reps
155 lbs x 5 reps
155 lbs x 5 reps

Dips:
7 reps
5 reps
5 reps
4 reps

DB Incline Bench Press:
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 10 reps
30 lbs x 10 reps
30 lbs x 10 reps

Medicine Ball Sit Ups:
20 reps
20 reps
20 reps
20 reps
20 reps

4/17/08

Back and Biceps

Deadlift:
135 lbs x 10 reps
205 lbs x 5 reps
250 lbs x 5 reps

PullUps:
8 reps
5 reps
5 reps
5 reps
4 reps

Chin Ups:
6 reps
4 reps
4 reps

Supine Rows:
6 reps
5 reps
5 reps

Standing BB Curls:
55 lbs x 8 reps
55 lbs x 8 reps
65 lbs x 6 reps
70 lbs x 6 reps

DB Hammer Curls:
15 lbs x 12 reps
20 lbs x 10 reps
20 lbs x 10 reps
20 lbs x 10 reps

4/16/08

Triceps and Forearms

Dips:
10 reps
10 reps
5 reps
6 reps
7 reps

CGBP:
95 Lbs x 8 reps
105 Lbs x 6 reps
105 Lbs x 3 reps
95 lbs x 7 reps

DB Kick Back:
15 lbs x 10 reps
15 lbs x 10 reps
20 lbs x 10 reps
20 lbs x 10 reps

Wrist Roller:
2.5 lbs x 5 reps
2.5 lbs x 5 reps
2.5 lbs x 4 reps
2.5 lbs x 4 reps

Wrist Curls:
20 lbs x 12 reps
20 lbs x 12 reps
20 lbs x 12 reps
20 lbs x 12 reps

4/15/08

Legs,Shoulders Traps and Abs

Squats:
115 lbs x 10 reps
135 lbs x 10 reps
155 lbs x 10 reps
165 lbs x 8 reps

Calf Raises:
90 lbs x 15 reps
90 lbs x 15 reps
90 lbs x 15 reps
90 lbs x 15 reps

Military Press:
75 lbs x 10 reps
85 lbs x 8 reps
85 lbs x 8 reps
90 lbs x 5 reps

Front Plate Raises:
35 lbs x 10 reps
35 lbs x 10 reps
35 lbs x 8 reps
35 lbs x 8 reps

Shrugs:
90 lbs x 15 reps
90 lbs x 15 reps
90 lbs x 15 reps
90 lbs x 15 reps

Medicine Ball Sit Ups:
15 reps
15 reps
15 reps
15 reps

Reverse Sit Ups:
15 reps
15 reps
15 reps
15 reps