Taking a welcomed rest day...
No weights or cardio!
Thursday, March 31, 2011
Wednesday, March 30, 2011
03/30/11: Chest/Delt/Tri- Routine B
Incline BB Bench:
45 x 12, 12
85 x 5
75 x 10, 8
Incline DB Bench:
20 x 12, 12
35 x 8
30 x 10, 10
Push Up (feet elevated):
4 x 7, 8, 8, 7
1 Arm Lateral Raise:
20 x 10, 10, 10
Dips: (Bench)
4 x 20, 20, 15, 15
Rope Extension:
50 x 12, 12
70 x 12, 12, 12
*Workout was rushed due to time, less rest between sets and my strength was low :(
45 x 12, 12
85 x 5
75 x 10, 8
Incline DB Bench:
20 x 12, 12
35 x 8
30 x 10, 10
Push Up (feet elevated):
4 x 7, 8, 8, 7
1 Arm Lateral Raise:
20 x 10, 10, 10
Dips: (Bench)
4 x 20, 20, 15, 15
Rope Extension:
50 x 12, 12
70 x 12, 12, 12
*Workout was rushed due to time, less rest between sets and my strength was low :(
Tuesday, March 29, 2011
03/29/11: Quads/Calves-Routine B
Squats:
2 warms
150 x 3
170 x 3
195 x 3, 3
135 x 12
Hack Squats:
90 x 12, 12
80 x 10, 8, 8
Sissy Squats:
4 x 25
BB Lunge:
85 x 12, 10, 10
Calves:
5 x 25
2 warms
150 x 3
170 x 3
195 x 3, 3
135 x 12
Hack Squats:
90 x 12, 12
80 x 10, 8, 8
Sissy Squats:
4 x 25
BB Lunge:
85 x 12, 10, 10
Calves:
5 x 25
Monday, March 28, 2011
03/28/11: Delt/Bi- Routine B
Standing Military Press:
2 warms
70 x 5
80 x 5
90 x 4 *FAIL
85 x 5
45 x 12
Side Lateral Raise:
10 x 12, 12
25 x 10, 8, 8
Floor Raise SS Cable Upright Row:
10 x 12, 10, 10 50 x 12
70 x 10, 10
Incline DB Curl:
10 x 12, 12
25 x 6, 6, 6
Cable Curl:
50 x 12
70 x 10, 10, 10
2 warms
70 x 5
80 x 5
90 x 4 *FAIL
85 x 5
45 x 12
Side Lateral Raise:
10 x 12, 12
25 x 10, 8, 8
Floor Raise SS Cable Upright Row:
10 x 12, 10, 10 50 x 12
70 x 10, 10
Incline DB Curl:
10 x 12, 12
25 x 6, 6, 6
Cable Curl:
50 x 12
70 x 10, 10, 10
Sunday, March 27, 2011
03/27/11: Back/Ham- Routine B
Deadlifts:
2 warms
150 x 5
175 x 5
200 x 5, 3
135 x 15
Underhand Lat Pulldown:
60 x 12, 12
105 x 6, 8, 8
T-Bar Row: (lying)
25 x 12
60 x 8, 8, 6
Close Row (high pully):
140 x 12, 12, 10
Good Mornings:
65 x 12
75 x 10, 10
Glute/Ham Raise:
3 x 10
2 warms
150 x 5
175 x 5
200 x 5, 3
135 x 15
Underhand Lat Pulldown:
60 x 12, 12
105 x 6, 8, 8
T-Bar Row: (lying)
25 x 12
60 x 8, 8, 6
Close Row (high pully):
140 x 12, 12, 10
Good Mornings:
65 x 12
75 x 10, 10
Glute/Ham Raise:
3 x 10
Saturday, March 26, 2011
03/26/11: Chest/Delt/Tri- Routine B
Incline BB Bench:
45 x 12, 12
85 x 6, 6
75 x 10
Incline DB Press:
20 x 12, 12
35 x 10, 10, 8 (spotter)
Push-Ups (feet elevated):
4 x 8
1 Arm Lateral Raise:
25 x 8
20 x 10, 10
Dips: (hammer strength machine)
90 x 15, 12, 10, 10
Rope Extension:
50 x 12
70 x 12, 12
80 x 10
45 x 12, 12
85 x 6, 6
75 x 10
Incline DB Press:
20 x 12, 12
35 x 10, 10, 8 (spotter)
Push-Ups (feet elevated):
4 x 8
1 Arm Lateral Raise:
25 x 8
20 x 10, 10
Dips: (hammer strength machine)
90 x 15, 12, 10, 10
Rope Extension:
50 x 12
70 x 12, 12
80 x 10
Friday, March 25, 2011
03/25/11: Quads/Calves-Routine B
Squats:
2 warms
140 x 5
160 x 5
180 x 5, 5
135 x 12
Hack Squat:
90 x 12, 12
160 x 10, 8, 8
Sissy Squat:
4 x 25
BB Lunge:
85 x 12, 10, 10
Calf Raise:
5 x 25
2 warms
140 x 5
160 x 5
180 x 5, 5
135 x 12
Hack Squat:
90 x 12, 12
160 x 10, 8, 8
Sissy Squat:
4 x 25
BB Lunge:
85 x 12, 10, 10
Calf Raise:
5 x 25
Thursday, March 24, 2011
03/24/11: Off Day
Rest Day...
Very sore from the last round of workouts, definitely a deserved rest day!
Very sore from the last round of workouts, definitely a deserved rest day!
Wednesday, March 23, 2011
03/23/11: Delt/Bi- Routine B
Standing Military Press: (deload)
2 warms
60 x 5
65 x 5
70 x 5, 8
45 x12
Side Lateral Raise:
10 x 12, 12
25 x 8, 8
20 x 10
Floor Raises:
10 x 12
10 x 10, 10
Cable Upright Row:
50 x 12
70 x 10
80 x 10
Incline DB Curl:
12 x 12, 12
25 x 6, 6, 6
Cable Curl:
50 x 12
70 x 10, 10, 10
2 warms
60 x 5
65 x 5
70 x 5, 8
45 x12
Side Lateral Raise:
10 x 12, 12
25 x 8, 8
20 x 10
Floor Raises:
10 x 12
10 x 10, 10
Cable Upright Row:
50 x 12
70 x 10
80 x 10
Incline DB Curl:
12 x 12, 12
25 x 6, 6, 6
Cable Curl:
50 x 12
70 x 10, 10, 10
Tuesday, March 22, 2011
03/22/11: Back/Ham- Routine B
Deadlifts: (deload)
2 warms
140 x 5
150 x 5
165 x 5, 5
135 x 12
Underhand Lat Pulldown:
60 x 12, 12
105 x 8, 8, 8
T-Bar Row: (lying)
25 x 12, 12
60 x 8, 8, 6
Close Row (high cable)
130 x 12, 12
140 x 10
Good Morning:
75 x 10
65 x 12, 12
GHR:
10, 10, 8
2 warms
140 x 5
150 x 5
165 x 5, 5
135 x 12
Underhand Lat Pulldown:
60 x 12, 12
105 x 8, 8, 8
T-Bar Row: (lying)
25 x 12, 12
60 x 8, 8, 6
Close Row (high cable)
130 x 12, 12
140 x 10
Good Morning:
75 x 10
65 x 12, 12
GHR:
10, 10, 8
Monday, March 21, 2011
03/21/11: Chest/Delt/Tri- Routine B
Incline BB Bench:
45 x 12, 12
85 x 6, 6
75 x 10
Incline DB Bench:
20 x 12, 12
35 x 8, 8, 8
Push Ups (elevated feet):
8, 9, 9, 8
1 Arm Lateral Raise:
20 x 10, 10, 10
Dips (assisted):
15, 15, 12, 12
Single Arm Cable Ext: (Couldnt do rope ext)
20 x 15
30 x 12, 10, 10
45 x 12, 12
85 x 6, 6
75 x 10
Incline DB Bench:
20 x 12, 12
35 x 8, 8, 8
Push Ups (elevated feet):
8, 9, 9, 8
1 Arm Lateral Raise:
20 x 10, 10, 10
Dips (assisted):
15, 15, 12, 12
Single Arm Cable Ext: (Couldnt do rope ext)
20 x 15
30 x 12, 10, 10
Sunday, March 20, 2011
03/20/11: Quads/Calves-Routine B
Squats : (deload)
135 x 5
145 x 5
150 x 5, 5
135 x 15
Hack Squat:
90 x 12, 12
140 x 10
160 x 8, 8
Sissy Squats:
25, 25, 25, 25
BB Lunge:
75 x 12
85 x 12, 10
Calves:
Standing and seated to failure
135 x 5
145 x 5
150 x 5, 5
135 x 15
Hack Squat:
90 x 12, 12
140 x 10
160 x 8, 8
Sissy Squats:
25, 25, 25, 25
BB Lunge:
75 x 12
85 x 12, 10
Calves:
Standing and seated to failure
Saturday, March 19, 2011
Friday, March 18, 2011
03/17/11: Delt/Bi- Routine A
Standing Military Press:
2 warms
75 x 5
90 x 3
100 x 1, 1 (spotter)
Seated Lateral Raise:
10 x 12
20 x 8
15 x 10, 10, dropset to fail
Front Raise SS Rear Delt Raise:
10 x 12
15 x 12, 12, 12
BB Curl:
45 x 12, 12
60 x 8, 6, 5
Rope Curl:
50 x 12
90 x 10, 8, 8
2 warms
75 x 5
90 x 3
100 x 1, 1 (spotter)
Seated Lateral Raise:
10 x 12
20 x 8
15 x 10, 10, dropset to fail
Front Raise SS Rear Delt Raise:
10 x 12
15 x 12, 12, 12
BB Curl:
45 x 12, 12
60 x 8, 6, 5
Rope Curl:
50 x 12
90 x 10, 8, 8
Thursday, March 17, 2011
03/17/11: Back/Ham- Routine A
Deadlifts:
2 warms
170 x 5
190 x 3
225 x 1 (HELL YEAH!!!!!)
225 x Fail
135 x 12
Wide Grip Lat Pulldown:
60 x 12, 12
100 x 8, 8, 8
DB Row:
25 x 12
55 x 10, 8, 10
Hi Pully Close Row (seated wasnt avail.)
110 x 12
130 x 12, 12
Lying Leg Curl:
40 x 12, 12
65 x 10, 10, 8
Standing Single Leg Curl:
20 x 12, 10, 10
2 warms
170 x 5
190 x 3
225 x 1 (HELL YEAH!!!!!)
225 x Fail
135 x 12
Wide Grip Lat Pulldown:
60 x 12, 12
100 x 8, 8, 8
DB Row:
25 x 12
55 x 10, 8, 10
Hi Pully Close Row (seated wasnt avail.)
110 x 12
130 x 12, 12
Lying Leg Curl:
40 x 12, 12
65 x 10, 10, 8
Standing Single Leg Curl:
20 x 12, 10, 10
Wednesday, March 16, 2011
03/16/11: Chest/Delts/Tris-Routine A
Flat BB Benchpress:
45 x 12, 12
85 x 8
90 x 6, 6
Incline DB Bench:
20 x 12, 12
35 x 8, 8, 8
Standing DB Press:
15 x 12
25 x 10, 10, 10
Side Ups:
12 x 10, 8, 8
Tricep Pressdown:
60 x 12, 12
90 x 10
100 x 10, 10
DB Extension:
20 x 15
30 x 12, 12, 12
45 x 12, 12
85 x 8
90 x 6, 6
Incline DB Bench:
20 x 12, 12
35 x 8, 8, 8
Standing DB Press:
15 x 12
25 x 10, 10, 10
Side Ups:
12 x 10, 8, 8
Tricep Pressdown:
60 x 12, 12
90 x 10
100 x 10, 10
DB Extension:
20 x 15
30 x 12, 12, 12
Tuesday, March 15, 2011
03/15/11: Quads/Calves-Routine A
Squats:
2 warms
150 x 5
170 x 3
205 x 3, 3 *spotter
135 x 12
Leg Extension:
70 x 12, 12
125 x 10
110 x 11, 10 *squeeze/pause
Sumo DB Squat:
75 x 12
95 x 10, 10, 10 *feet on plates
Split Squat:
115 x 10, 10
105 x 10
Calf Raise:
5 x 25
2 warms
150 x 5
170 x 3
205 x 3, 3 *spotter
135 x 12
Leg Extension:
70 x 12, 12
125 x 10
110 x 11, 10 *squeeze/pause
Sumo DB Squat:
75 x 12
95 x 10, 10, 10 *feet on plates
Split Squat:
115 x 10, 10
105 x 10
Calf Raise:
5 x 25
Monday, March 14, 2011
03/14/11: Off Day
Complete day of rest.
Definitely feeling the workouts from the last week..Day of recovery!
Definitely feeling the workouts from the last week..Day of recovery!
Sunday, March 13, 2011
03/13/11: Delt/Bi- Routine A
Standing Military Press:
2 warms
75 x 3
85 x 3
95 x 3, 3 (spotter)
45 x 15
Seated Lateral Raise:
10 x 12
20 x 8
15 x 10, 10, 10*dropset to fail
Front Raise SS Seated Rear Delt Raise:
10 x 12
20 x 10
15 x 12, 12
BB Curl:
45 x 12, 12
60 x 6, 6, 8
Rope Curl:
50 x 12
80 x 10
90 x 9, 10
2 warms
75 x 3
85 x 3
95 x 3, 3 (spotter)
45 x 15
Seated Lateral Raise:
10 x 12
20 x 8
15 x 10, 10, 10*dropset to fail
Front Raise SS Seated Rear Delt Raise:
10 x 12
20 x 10
15 x 12, 12
BB Curl:
45 x 12, 12
60 x 6, 6, 8
Rope Curl:
50 x 12
80 x 10
90 x 9, 10
03/12/11: Back/Ham- Routine A
Deadlifts:
2 warms
165 x 3
185 x 3
210 x 3, 3
135 x 12
Wide Lat Pulldown:
60 x 12, 12
105 x 8, 8, 6
Bench Row:
25 x 12
55 x 10, 8, 8
Seated Row:
70 x 12, 12, 10
Lying Leg Curl:
40 x 12, 12
65 x 10 ,8 ,8
Standing Single Leg Curl:
15 x 12, 12
20 x 10
2 warms
165 x 3
185 x 3
210 x 3, 3
135 x 12
Wide Lat Pulldown:
60 x 12, 12
105 x 8, 8, 6
Bench Row:
25 x 12
55 x 10, 8, 8
Seated Row:
70 x 12, 12, 10
Lying Leg Curl:
40 x 12, 12
65 x 10 ,8 ,8
Standing Single Leg Curl:
15 x 12, 12
20 x 10
Friday, March 11, 2011
03/11/11: Chest/Delt/Tri- Routine A
Flat Bench Press:
45 x 12, 12
85 x 6
80 x 8, 8
Incline DB Press:
20 x 12, 12
35 x 8, 8
30 x 10
Standing DB Press:
15 x 12
25 x 10, 10, 10
Side Ups:
12 x 10, 8, 8
Tricep Pressdown:
60 x 12, 12
90 x 10, 10, 10
DB Extension (lying, single arm):
10 x 12
12 x 12
15 x 10, 10
45 x 12, 12
85 x 6
80 x 8, 8
Incline DB Press:
20 x 12, 12
35 x 8, 8
30 x 10
Standing DB Press:
15 x 12
25 x 10, 10, 10
Side Ups:
12 x 10, 8, 8
Tricep Pressdown:
60 x 12, 12
90 x 10, 10, 10
DB Extension (lying, single arm):
10 x 12
12 x 12
15 x 10, 10
Thursday, March 10, 2011
03/10/11: Quads/Calves-Routine A
Squats:
2 warms
150 x 3
170 x 3
190 x 3, 3
135 x 15
Leg Extension:
80 x 12, 12
125 x 10, 10, 10 (drop set to fail)
Sumo DB Squat:
75 x 12
100 x 10, 10, 10
Split Squat:
105 x 12, 12, 12
Calf Raise:
5 x 20
2 warms
150 x 3
170 x 3
190 x 3, 3
135 x 15
Leg Extension:
80 x 12, 12
125 x 10, 10, 10 (drop set to fail)
Sumo DB Squat:
75 x 12
100 x 10, 10, 10
Split Squat:
105 x 12, 12, 12
Calf Raise:
5 x 20
Wednesday, March 9, 2011
Tuesday, March 8, 2011
03/07/11: Delts/Bis-Routine A
Standing Military Press:
2 warms
70 x 5
80 x 5
90 x 4
85 x 5
45 x 12
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
Front Raise SS Rear Delt Raise:
10 x 12
15 x 12, 12, 10
BB Curl:
40 x 12, 12
60 x 6, 6, 5
Rope Curl:
50 x 12
80 x 10, 10, 10
2 warms
70 x 5
80 x 5
90 x 4
85 x 5
45 x 12
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
Front Raise SS Rear Delt Raise:
10 x 12
15 x 12, 12, 10
BB Curl:
40 x 12, 12
60 x 6, 6, 5
Rope Curl:
50 x 12
80 x 10, 10, 10
Monday, March 7, 2011
03/06/11: Back/Ham-Routine A
Deadlifts:
2 warms
150 x 5
175 x 5
200 x 5, 4
135 x 12
Wide Grip Lat Pulldown:
60 x 12, 12
105 x 8, 6, 6
DB Bench Row:
30 x 12
50 x 10, 10, 8
Seated Row:
60 x 12
80 x 10
70 x 12, 12
Lying Leg Curl:
40 x 12, 12
60 x 10, 10, 8
Single Leg Curl: (seated)
40 x 12, 12, 12
2 warms
150 x 5
175 x 5
200 x 5, 4
135 x 12
Wide Grip Lat Pulldown:
60 x 12, 12
105 x 8, 6, 6
DB Bench Row:
30 x 12
50 x 10, 10, 8
Seated Row:
60 x 12
80 x 10
70 x 12, 12
Lying Leg Curl:
40 x 12, 12
60 x 10, 10, 8
Single Leg Curl: (seated)
40 x 12, 12, 12
Sunday, March 6, 2011
03/05/11: Chest/Delts/Tris-Routine A
Flat BB Bench:
2 warms
85 x 8, 6, 6
Incline DB Bench:
20 x 12, 12
30 x 10
35 x 8, 8
Standing DB Press:
20 x 12
25 x 9, 9, 8
Side Ups:
10 x 10, 10, 10
Tricep Pressdown:
60 x 12, 12
90 x 10, 10, 10
DB Ext:
20 x 12
30 x 12, 12, 12
2 warms
85 x 8, 6, 6
Incline DB Bench:
20 x 12, 12
30 x 10
35 x 8, 8
Standing DB Press:
20 x 12
25 x 9, 9, 8
Side Ups:
10 x 10, 10, 10
Tricep Pressdown:
60 x 12, 12
90 x 10, 10, 10
DB Ext:
20 x 12
30 x 12, 12, 12
Saturday, March 5, 2011
03/05/11: Quads/Calves-Routine A
Squats:
2 warms
135 x 5
155 x 5
175 x 5
175 x 5
135 x 10
Leg Extension:
80 x 12, 12
125 x 10, 10, 10
Sumo DB Squat:
75 x 12
100 x 10, 10
90 x 10
Split Squat:
105 x 12, 10, 10
Calf Raise:
5 x 20
2 warms
135 x 5
155 x 5
175 x 5
175 x 5
135 x 10
Leg Extension:
80 x 12, 12
125 x 10, 10, 10
Sumo DB Squat:
75 x 12
100 x 10, 10
90 x 10
Split Squat:
105 x 12, 10, 10
Calf Raise:
5 x 20
Friday, March 4, 2011
Thursday, March 3, 2011
03/03/11: Delt/Bi - Routine A
Military Press: (deload)
2 warms
60 x 5
65 x 5
70 x 5
70 x 5
45 x 15
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
Front Raise -SS- Rear Delt Raise:
10 x 12
15 x 12, 12, 10
BB Curl:
40 x 12, 12
60 x 6, 5, 5
Rope Curl:
50 x 12
70 x 10
80 x 10, 8
2 warms
60 x 5
65 x 5
70 x 5
70 x 5
45 x 15
Seated Lateral Raise:
10 x 12
15 x 10, 10, 10
Front Raise -SS- Rear Delt Raise:
10 x 12
15 x 12, 12, 10
BB Curl:
40 x 12, 12
60 x 6, 5, 5
Rope Curl:
50 x 12
70 x 10
80 x 10, 8
Wednesday, March 2, 2011
03/02/11: Back/Ham - Routine A
Deadlifts: (deload)
2 warms
135 x 5
145 x 5
160 x 5
135 x 12
Wide Lat Pulldown:
60 x 12, 12
105 x 8, 8, 6
Bench Row:
30 x 12
50 x 10, 8, 8
Cable Row (high pully) *Seated Row was broken :((
120 x 12
140 x 12, 10
Lying Leg Curl:
40 x 12, 12
60 x 8, 8
55 x 10
Single Leg Curl: (standing)
15 x 12, 12, 12
2 warms
135 x 5
145 x 5
160 x 5
135 x 12
Wide Lat Pulldown:
60 x 12, 12
105 x 8, 8, 6
Bench Row:
30 x 12
50 x 10, 8, 8
Cable Row (high pully) *Seated Row was broken :((
120 x 12
140 x 12, 10
Lying Leg Curl:
40 x 12, 12
60 x 8, 8
55 x 10
Single Leg Curl: (standing)
15 x 12, 12, 12
Tuesday, March 1, 2011
03/01/11: Chest/Delts/Tris - Routine A
Flat BB Bench:
45 x 12, 12
80 x 10
85 x 6, 6
Incline DB:
20 x 12, 12
30 x 10, 10, 10
Standing DB Press:
20 x 12
25 x 9, 8, 8
Side Ups:
10 x 10, 10, 10
Tricep Pressdown:
60 x 12, 12
80 x 10
90 x 10, 10
DB Ext:
20 x 12
30 x 12, 12, 12
45 x 12, 12
80 x 10
85 x 6, 6
Incline DB:
20 x 12, 12
30 x 10, 10, 10
Standing DB Press:
20 x 12
25 x 9, 8, 8
Side Ups:
10 x 10, 10, 10
Tricep Pressdown:
60 x 12, 12
80 x 10
90 x 10, 10
DB Ext:
20 x 12
30 x 12, 12, 12
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