workout log

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10/16/08-thurs

5min stairmaster
assisted pullups 6 sets
db shrugs 6 sets
machine rows 6 sets
15min bike
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10/15/08-wed

5min bike
seated lateral raises 6 sets
rear delt machine 4 sets
front db raises 4 sets
seated overhead press 4 sets
cable upright rows 6 sets
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10/14/08-tues

cable curls 6 sets
hanging knee raises/hammer curls (SS) 6 sets
ab crunch machine 6 sets
reverse cable curls 6 sets
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10/13/08-mon

5min elliptical
squats 50×14/50×14/100×12/100×12/125×10/125×10/150×8/150×8
leg extensions 75×14/75×14/100×12/100×12/125×10/125×10/150×8/150×8
leg press machine 150×14/150×14/200×12/200×12/250×10/250×10/300×8/300×8
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10/11/08-sat

chest
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10/10/08-fri

back
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10/9/08-thurs

5min bike
seated lateral raises 30×15/30×15/50×12/50×12/70×10/70×10
db shrugs 50×15/50×15/75×12/75×12/100×10/100×10
seated overhead press 45×10/45×10/50×10/50×10/55×10/55×10
bb shrugs 100×15/100×15/150×15/150×15/200×12/200×12
rear delt machine 105×15/120×15/135×12/150×12/165×10/180×8
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10/8/08-wed

5min stairmaster
tricep pulldowns 6 sets
closegrip cable curls 6 sets
tricep pressdown 6 sets
widegrip cable curl 6 sets
reverse cable curl 6 sets
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10/7/08-tues

10min elliptical
rotary calf press 4 sets
back extension machine 4 sets
leg press machine 4 sets
seated calf raises 4 sets
deadlifts 100×12/100×12/150×10/150×10/200×8/200×8
leg extensions 4 sets
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10/3/08-fri

biceps/abs
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10/2/08-thurs

back
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10/1/08-wed

cable fly machine 6 sets
dips 6 sets
incline db press 6 sets

tricep pressdowns 6 sets
decline db press 6 sets
seated pressdown machine 6 sets
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09/30/08-tues

seated lateral raise machine 6 sets
db shrugs 6 sets
seated overhead press 6 sets
bb shrugs 6 sets
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09/28/08-sun

5min stairmaster
alt hammer curls 4 sets
in&outs/reverse bb curl (SS) 4 sets
hanging knee raises/bb curls (SS) 2 sets
lying leg raises 4 sets
bb cable curls 4 sets
60m incline walking 15×3 500cals
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09/27/08-sat

flat db press 8 sets
incline db press 6 sets
decline db press 4 sets
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09/26/08-fri

5min elliptical
widegrip pullups 6 sets
widegrip pulldowns 6 sets
abductor machine 6 sets
closegrip tbar rows 4 sets
reverse curl/wrist curl (SS) 2 sets
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09/25/08-thurs

5min elliptical
rotary calf press 6 sets
leg extension machine 6 sets
seated calf raises 6 sets
adductor machine 6 sets
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09/24/08-wed

assisted dips 8 sets
tricep pressdowns 6 sets
seated machine pressdowns 6 sets
overhead db extension 6 sets
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09/23/08-tues

seated lateral raise machine 6 sets
rear delt machine 6 sets
db shrugs 6 sets
overhead db press 6 sets
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09/22/08-mon

ab crunch machine 4 sets
bb cable curls 4 sets
hanging knee raises 4 sets
alt hammer curls 4 sets
decline bench situps 4 sets
widegrip preacher curls 4 sets
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09/21/08-sun

leg press machine 6 sets
seated calf raises 6 sets
deadlifts 6 sets
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09/19/08-fri

chest
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09/18/08-thurs

back
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09/14/08-sun

biceps/triceps
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09/12/08-fri

chest

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09/11/08-thurs

7min bike
leg extensions 75×15/75×15/100×12/100×12/125×10/125×10
deadlifts 100×15/100×15/125×12/125×15/150×10/150×10
leg press machine 200×15/200×15/240×12/240×12/300×10/300×10
13m incline walking (15×2.5)
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09/10/08-wed

widegrip pullups 6 sets
1 arm db rows 6 sets
lat pulldowns 6 sets
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09/9/08-tues

light delts/traps
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09/8/08-mon

biceps/forearms
45min bike
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09/6/08-sat

5min eliptical
deadlifts 95×10/95×10/95×10/135×10/135×10/135×10
plateloaded leg press 180×12/180×12/270×12/270×12/360×12/360×12
leg extensions 100×12/100×12/125×12/125×12/150×12/150×12
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09/5/08-fri

5min elliptical
assisted dips 10×15/10×15/8×12/8×12/6×10/6×10
incline db press 30×15/30×15/40×12/40×12/50×10/50×10
incline bb press 100×10/100×10/125×8/125×8/150×8/150×4,100×6
tricep pressdowns 100×15/100×15/120×12/120×12/140×10/140×10
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09/4/08-thurs

5min stairmaster
seated calf raises 50×25/50×25/75×25/75×25/100×25/100×25
hanging knee raises/alt db hammer curls (SS) 6 sets
rotary calf press/db overhead extension (SS) 6 sets
ab crunch machine/db shrugs (SS) 6 sets

yoga
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09/3/08-wed

delts/traps
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09/2/08-tues

back/biceps/forearms

yoga
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08/31/08-sun

chest/triceps
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08/28/08-thurs

legs

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08/26/08-tues

5min elliptical
assisted dips 10×15/10×15/8×15/8×15
tricep pressdown 30×15/35×15/40×15/45×15
widegrip cable curls 25×15/30×15/35×15/40×15
alt db hammer curls 15×15/15×15/20×15/20×15
overhead db extension 50×15/50×15/60×15/60×15
reverse bb curls/bb wrist curl (SS) 20×20 4 sets
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08/24/08-sun

full body supersets
chest/tri back/bi delts
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08/21/08-thurs

delts/traps
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08/20/08-mon

delts
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08/19/08-tues

legs
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08/18/08-mon

biceps/abs
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08/17/08-sun

chest/triceps
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08/14/08-thurs

back
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08/12/08-tues

legs
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08/9/08-sat

delts/traps
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08/8/08-fri

biceps/abs
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08/7/08-thurs

chest
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08/5/08-tues

back
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08/2/08-sat

biceps
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08/1/08-fri

chest
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07/31/08-thurs

legs
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07/30/08-wed

biceps/triceps
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07/29/08-tues

delts/back/forearms
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07/28/08-mon

abs/calves
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07/26/08-sat

back/traps

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07/25/08-fri

5min elliptical
incline db press 30×12/40×12/50×12/60×10
assisted dips 10×15/8×15/6×15/4×15
decline bb press 100×12/150×10/120×1/150×7,100×7
cable flys 30×12/35×12/40×12/45×12
overhead db extension 50×12/55×12/60×12/65×12
tricep pressdown 4×12/5×12/6×12/7×12
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07/24/08-thurs

5min elliptical
leg extension machine 75×15/100×15/125×12/125×12
rotary calf press 150×25/175×25/200×25/225×25
back extension machine 175×15/200×15/225×15/250×15
plate loaded press 180×15/270×15/360×12/450×10
hyperextensions 25lbs 4 sets of 15
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07/22/08-tues

5min elliptical
ab crunch machine 6 sets
wide pullups 6 sets
hanging knee raises 6 sets
wide lat pulldowns 4 sets
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07/21/08-mon

5min elliptical
lateral raise machine 30×15/40×15/50×12/60×12
db shrugs 50×15/60×15/70×15/80×15
front db raises 15×15/15×15/20×12/20×12
bb shrugs 150×12/175×12/200×12/250×12/250×12
shoulder press machine 50×12/60×12/70×12/80×12/90×11/100×10
shrug machine 180×12/200×12/220×12/240×12/250×12
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07/20/08-sun

flat db press 30×15/35×15/40×12/45×12
incline db press 50×10/55×10
tricep pressdown 45×15/50×15/55×12/60×12/65×10/70×10
cable flyes 25×15/30×15/35×12/40×12/45×12/50×12
assisted dips 10×15/10×15/8×12/8×12/6×12/6×12
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07/18/08-fri

back/biceps
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07/17/08-thurs

legs
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07/15/08-tues

5min stairmaster
leg press machine 150×15/175×15/200×15/225×15
rotary calf press 150×25/175×25/200×25/225×25
back extension machine 150×15/175×15/200×15/225×15
squats 100×15/150×15/175×12/200×10/100×10
seated calf raises 50×25/75×25/100×25/125×25
leg extension machine 75×15/100×15/125×12/150×12
—————————
07/14/08-mon

5min elliptical
lateral raise machine 30×15/40×15/50×12/50×12
db shrugs 50×15/60×15/70×15/80×15
overhead db press 30×12/40×12/50×12/50×12
bb shrugs 100×15/150×15/200×12/200×12
hanging knee raises 4 sets of 30
rear delt machine 105×15/120×15/135×12/150×12

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07/12/08-sun

5min eliptical
cable fly machine 30×15/30×15/40×12/40×12/50×10/50×10
widegrip lat pulldowns 75×15/75×15/100×12/100×12/100×12/100×12
dips 10×15/10×15/8×12/8×12/6×12/6×12
pullups 14×12/14×12/12×12/12×12/10×12/10×12
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07/11/08-fri

5min bike
closegrip cable curl 25×15/30×15/35×12/40×12/45×10/50×10
tricep pressdown 40×15/45×15/50×12/55×12/60×10/65×10
widegrip preacher curl 30×15/30×15/40×12/40×12/50×10/50×10
lying tricep extensions 30×15/30×15/40×12/40×12/50×10/50×10
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07/10/08-thurs

5min eliptical
hanging knee raises/hammer curl (SS) 6 sets of 30
ab crunch machine 75lb 6 sets of 25
hyperextensions 25lb 6 sets of 15
back extension machine/standing calf raises (SS)
150×15/175×15/200×15/225×15/250×10/275×8
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07/9/08-wed

5min eliptical
assisted wide pullups 12×15/12×15/10×12/10×12
1 arm db rows 50×12/60×12/70×10/80×10
wide lat pulldowns 100×15/125×12/150×8/125×12
plate loaded high row 200×12/230×12/250×10/250×10
db shrugs 50×15/50×15/75×12/75×12/100×10/100×10

45m incline treadmill 15×2.5
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07/8/08-tues

5min eliptical
squats 100×15/100×15/120×12/120×12/140×10/140×10
deadlifts 100×15/100×15/125×12/125×12/150×10/150×10
leg press machine 150×15/150×15/175×15/175×15/200×15/200×15

45m bike
calf press 100×25/140×25/180×25/200×25/220×25/240×25
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07/7/08-mon

1hr bike
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07/6/08-sun

closegrip cable curl 8 sets
back extension machine 4 sets
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07/5/08-sat

tricep pressdown
70×15/80×15/90×12/100×12/110×12/120×12/130×12/140×10
overhead db extension
40×15/40×15/50×15/50×15/60×12/60×12/70×10/70×10
flat bb press 140×6/190×5/220×5/250×2/140×12
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07/4/08-fri

db overhead press
15×15/15×15/25×15/25×15/35×15/35×15/45×12/45×12
front db raises
15×15/15×15/20×15/20×15/25×12/25×12/30×10/30×10
hammergrip pullups 8 sets of 10
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07/3/08-thurs

5min eliptical
assisted pullups 12×12/12×12/10×12/10×12/8×12/8×12
1 arm db row/alt hammer curl (SS) 50×12/15×12 4 sets
db shrugs 50×15/60×15/70×12/80×12/90×10/100×10
closegrip preacher curls 30×15/30×15/40×12/40×12/50×10/50×10

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06/25/08-wed

5min eliptical
ab crunch machine 50×25/65×25/65×25/75×25/75×25
lateral raise machine 30×15/40×15/50×12/60×12/70×10
rear delt machine 105×12/120×12/135×12/150×12
hanging knee raises 5 sets of 25
overhead db press 30×12/35×12/40×12/45×12/50×12
crunches 5 sets of 50
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06/24/08-tues

5min bike
flat db press 30×15/40×15/50×12/50×12
incline db press 50×12/50×12/50×12/50×12
assisted dips 10×15/9×15/8×15/7×15/6×15/5×15
decline bb press 100×12/120×12/140×12/150×12
fly machine 105×12/120×12/135×12/150×12
30min incline treadmill 15×3
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06/23/08-mon

5min eliptical
assisted pullups 6 sets
db shrugs 6 sets
machine rows 6 sets
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06/22/08-sun

5min eliptical
tricep pressdowns 6×15/7×16/8×15/9×12/10×12/10×12
widegrip cable curl 5×12/6×12/7×12
closegrip cable curl 5×12/6×12/7×12
overhead db extension 40×12/45×12/50×12/55×12/60×12/65×12
alt hammer curl 20×15/25×12/30×8/30×8,15×12/30×8,15×12/30×8,15×12
reverse bb curl/wrist curl (SS) 20×20/20×20/30×15/30×15/40×12/40×12
30min incline treadmill 15×3
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06/21/08-sat

5min eliptical
squats 100×15/100×15/125×15/125×15/150×12/150×12
seated calf raises 50×25/50×25/75×25/75×25/100×25/100×25
deadlifts 100×15/100×15/150×12/150×12/200×10/200×10
rotary calf press 150×25/150×25/175×25/175×25/200×25/200×25
60min incline treadmill 15×3
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06/19/08-thurs

3min bike
seated lateral raises 5 sets
rear delt machine 5 sets
db shrugs 4 sets
overhead db press 5 sets
—————————
06/18/08-wed

5min bike
closegrip lat pulldowns 100×12/125×12/150×12
closegrip tbar rows 90×10/100×10/110×10/120×10/135×10
incline db press 35×12/45×12/55×12/65×5/65×4
decline bb press 100×10/125×10/150×10/150×10

—————————
06/17/08-tues

5min eliptical
seated calf raises 50×25/50×25/75×25/75×25/100×25/100×25
leg extensions 75×15/100×15/125×12/150×12/175×10/200×10
machine toe press 250×25/275×25/300×25/250×25/275×25/300×25/
30min incline treadmill 15×3
—————————
06/16/08-mon

5min eliptical
triceps pressdown 6×15/7×15/8×12/9×12/10×10/11×10
deadlifts 100×15/125×15/150×12/175×12/100×15/100×15
lying tricep extension 30×15/40×15/50×12/50×12/60×10/60×10
assisted dips 10×15/10×10/8×12/8×12/6×10/6×10
—————————
06/15/08-sun

biceps/forearms
—————————
06/14/08-sat

5min stairmaster
assisted pullups 12×12/12×12/10×10/10×10/8×10/8×10
closegrip cable rows 105×10/120×10/135×10/150×10
plate loaded high row machine 180×12/230×10/270×10/320×8/350×8
1 arm db rows 50×12/60×12/70×10/80×6,40×6
widegrip lat pulldowns 100×10/125×10/150×10/175×10
—————————
06/13/08-fri

seated lateral raise (6 warmup sets)
15×10/15×10/15×12/15×12/15×15/15×15
db overhead press
15×20/15×20/25×15/25×15/35×13/45×10/45×10
front db raises 10×20/10×20/15×15/15×15/20×10/20×10
db shrugs 25×15/25×15/35×15/35×15/45×15/45×15
—————————
06/12/08-thurs

5min eliptical
incline db press 35×15/35×15/45×12/45×12/55×10/55×10
decline bb press 100×15/100×15/125×12/125×12/150×8/150×8,100×8/
assisted dips 12×15/11×15/10×15/9×15/8×15/7×15,14×10/
30min incline treadmill 15×3

—————————
06/10/08-tues

5min eliptical
cable curl/tricep pressdown (SS) 4 sets
ab crunch machine 4 sets
alt hammer curls 4 sets
assisted dips 4 sets
side hyperextensions 4 sets
bb preacher curls 4 sets
30min incline treadmill 15×3
—————————
06/09/08-mon

5min bike
squats 100×15/125×15/150×12/175×12/200×10/225×10
leg extensions 75×15/90×15/105×12/120×12/135×10/150×10
rotary calf press 100×25/120×25/140×25/160×12/180×12/200×25
leg press machine 150×15/175×15/200×12/225×12/250×10/275×10
20min incline treadmill 15×3
—————————
06/07/08-sat

seated lateral raise 10×15/10×15/10×15/15×12/15×12/15×12
db shrugs 50×15/50×15/60×12/60×12/70×12/70×12
overhead db press 30×15/35×15/40×12/45×12/50×10/55×10
bb shrugs 100×15/125×15/150×12/175×12/200×10/225×10
rear delt machine 90×15/105×15/120×12/135×12/150×10/165×14
20min incline treadmill 15×3

—————————
06/06/08-fri

5min bike
incline db press 30×12/40×12/50×12/60×10/70×10/35×10
ab crunch machine 4 sets
decline bench press 100×12/150×10/200×8/220×4
seated cable flys 30×15/40×15/50×15/60×12
side hyperextensions 4 sets
10min incline treadmill 15×3
—————————
06/05/08-thurs

5min eliptical
assisted pullups 14×14/12×12/10×10/8×8
widegrip tbar row 50×14/75×12/75×12/75×12/75×12
1 arm db row 40×12/50×12/60×12/70×12
verticalgrip machine rows 75×12/100×12/125×12/150×10
lat pulldowns 100×12/125×10/125×10/100×12
pullups 4 sets of 8
—————————
06/03/08-tues

5min elliptical
hanging knee raises 4 sets of 25
widegrip cable curl 6 sets
closegrip preacher curls 6 sets
ab crunch machine 6 sets
alt hammer curls 6 sets
—————————
06/02/08-mon

5min eliptical
plate loaded leg press 180×15/180×15/270×12/270×12/360×10/360×10
back extension machine 125×15/125×15/150×15/150×15/175×15/175×15
squats 100×15/100×15/150×12/150×12/200×10/200×10
deadlifts 100×15/100×15/150×12/150×12/200×8/200×8

—————————
06/02/08-mon

5min eliptical
plate loaded leg press 180×15/180×15/270×12/270×12/360×10/360×10
back extension machine 125×15/125×15/150×15/150×15/175×15/175×15
squats 100×15/100×15/150×12/150×12/200×10/200×10
deadlifts 100×15/100×15/150×12/150×12/200×8/200×8
—————————
06/01/08-sun

3min eliptical
seated lateral raises
10×15/10×15/10×15/15×12/15×12/15×12/10×15/10×15/10×15/
overhead db press 30×15/30×15/40×12/40×12/50×10/50×9
db shrugs 50×15/50×15/70×12/80×12/90×10/100×10
clean&press 45×12/55×10/65×8/75×6
rear delt machine 105×15/120×15/135×15/150×15/165×12/180×12
bb shrugs 100×15/150×15/200×12/250×8/150×12/150×12
—————————
05/31/08-sat

5min bike
incline db press 30×12/40×12/50×12/60×10/60×10/60×10
ab crunch machine 75×20 6 sets
decline bb press 100×12/120×12/140×12/160×10/180×8/200×6
cable flys 4×12/5×12/6×8/4×12/5×12/6×8
assisted dips 10×14/10×14/8×12/8×12/6×10/6×10
—————————
05/29/08-thurs

5min stairmaster
assisted pullups 14×15/14×15/12×12/12×12/10×10/10×10
closegrip tbar rows 50×15/50×15/75×12/75×12/100×10/100×10
widegrip lat pulldowns 75×15/75×15/100×12/100×12/125×10/125×10
closegrip cable rows 90×15/90×15/105×12/105×12/120×10/120×15
—————————
05/28/08-wed

5min eliptical
incline db press 25×15/30×15/35×12/40×12/45×10/50×10
decline bench press 70×15/90×15/110×12/130×12/150×10/150×10