Friday, July 29, 2011

Legs, Friday 29jul2011

Squats: 205 x 8, 8, 7, 8
Leg Press: 570 (450 + 120 equip) x 12, 12, 10
Lunges: 35lb DB x 2 x 3 set of 8
X band walk: 3 sets burnout
calf raise: 4 sets alternating foot position 140 lbs x burnout

Next week: deload
Squats: 135 x 10-12 x 3
leg press: 285 x 20 x 3
Ham Curls:
X band walk:
Glut machine:

Tuesday, July 26, 2011

Chest, 26jul2011

Barbell Bench: 185 x 6, 205 x 6, 215 x 5, 225 x 2
Incline DB Press: 55 x 10, 8, 7
Cable cross: 50 x 12, 10 down diag 30 x 10, 10 up diag
Lat raise: 20 x 12, 8, 15 x 15, 12
PNF D2 30 x 8, 7 20 x 8
90/90 ER, 4 x 12, 12, burnout bilateral

Monday, July 25, 2011

Deadlift, mon 25jul

Deadlift: 335 x 3 x 3
Reverse-Hyper: 10, 9, 7

Next:
Deadlift: 335 x 4, 345 x 3, 355 x 2
Reverse-Hyper: 10, 9, 9

Saturday, July 23, 2011

Legs, Friday 22jul2011

Squats: 205 x 7, 8, 7, 8

Leg Press: 450 + 120 (machine) : 13, 12, 12

DB forward lunge (plyo): 60 x 10, 12, 10

X band walks: burnout x 2

calf raise: 130 x 15 x 4

Tuesday, July 19, 2011

Tues, 19jul2011

Deadlift: 325 x 5 x 3

Next Week: 335 x 3, 4, 3

Sunday, July 17, 2011

Chest/Shoulder, Sun 17jul2011

Barbell Bench: 185 x 6, 205 x 5, 215 x 5, 215 x 4

Neutral Grip Incline Bench: 45R/L x 12, 50 x 10, 55 x 8

Standing Barbell shoulder press: 75 x 10, 85 x 6, 75 x 8

Cable Cross: 50 x 10, 40 x 10 burnout (diagonal down), 30 x 10 x 2 (diagonal up)

Lateral Raise: 15 x 15, 15, to burnout

Cable D2: (8) x 8, 7 (6) x burnout

90/90 ER: (6) x 8, (4) x 8 x burnout


Saturday, July 16, 2011

Back, Sat 16jul2011

Wide-Grip/Neutral/Pull/Chin: 55 in sets of 4-8 depending on variety

Seated Row: 135 x 10, 10, 8

Power Dumbell Row (loose form): 65 x 17 right then left

Scap-Y: 12 x 10, 12 x 10 R/L, 12 x 8 R/L, 10 x burnout R/L

Thursday, July 14, 2011

Legs, Thursday 14jun2011

Squat: 205 x 7 x 4

Leg Press: 450 + equip (120) x 3 x 12 + burnout with 360 + equip

forward plyo lunge: 60 lbs (30 lb DB x 2) x 12 x 3

calves: 140 x 12 x4

hip abd on ground: 3 x 15


next: squat 205 x 8, 7, 7, 7

Tuesday, July 5, 2011

deadlift, tues 05jul2011

325 x 4 x 5

next week: de loading, will do alternate accessory exercises

two weeks: 325 x 4 x 5

three weeks: 325 x 4, 4, 5, 4, 4

Friday, July 1, 2011

Legs, Friday 1jul2011

Squats: 185 x 9 x 4
Leg Press: 500 x 12, 12, 10 450 x burnout
Ham curls, glute machine, calf raise

been running into low back fatigue after squats, leg press, may have to cut back or space the last 3 exercises out more