Sunday, 21mar2010

Pull/Chin-up: 8P, 7P, 7C, 6C

Seated Row: 120 x 10, 10, 9, 9

Lat Pulldown: 105 x 9, 8; 90 x 10, 9; 75 x burnout

Bent Dumbell Row: 45 R/L x 9, 9, 9, 9; 40R/L x 8

Standing Curl (EZ bar): 50 x 8, 7; 40 x 8, 7

Standing Cable Curl: 30R/L x 7; 20R/L x 8, 8, 8

Friday, 19mar2010

Squats: 225 x 5, 5, 4, 4, 4

Stiff-leg Deadlift: 155 x 9 x 4

Saturday, 13mar2010

Dumbell Bench: 65R/L x 9, 9, 9, 8

Dumbell Incline Bench: 45R/L x 8, 7; 40 x 8, 8

Dips: 15, 15, 13

Cable Fly: level 10 x 8, 6; level 8 x 8, 7

Dumbell Standing Y-raise: 15R/L x 7, 7, 5

Nosecracker / Pullover combo:

20R/L x 8, 8, 8

Tricep Pressdown (standing, cable, metal v-grip):

50 x 9, 9, 8, 7

Wednesday, 10mar2010

Pull up (neutral grip): 8, 8, 7, 6

Seated Row: 120 x 9, 9, 9, 9

Lat Pull: 105 x 9, 8, 8, 7

Bent Dumbell Row: 45R/L x 9, 9, 8, 8

Standing Curl (EZ-curl bar): 50 x 8, 6; 40 x 7, 6

One-arm cable curl: 30R/L x 7 20R/L x 7, 7, 7

Tuesday, 09mar2010

Squats: 220 x 5, 5; 215 x 5, 4, 5

Stiff-leg deadlift: 155 x 9, 9, 9, 8

Wednesday, 03mar2010

Dumbell Bench Press: 65 x 9, 9, 9, 7

Dumbell Incline Bench: 45 x 8, 7; 40 x 8, 7

Dips: 15, 15, 12

Cable Fly: level 10 x 8, 7; level 8 x 8, 7

Nosecracker/Pullover combo: 20R/L x 9, 8, 7

Standing Y-Raise +Standing Tricep Pulldown superset:

15 x 7; 10 x 8, 7 + 50 x 9, 9, 7 (metal v-grip)

Round the world crunches to burnout + crunches to burnout

Tuesday, 02mar2010

Pull/Chin-up: 8P, 7P, 7C, 6C

Seated Row: 120 x 9, 9, 9, 8

Lat Pull: 105 x 9, 9; 90 x 9, 9

Bent Dumbell Row: 45R/L x 8 x 4

Standing Curl (EZ-curl bar): 50 x 8, 6; 40 x 7, 6

One-arm cable curl: 30R/L x 8 20R/L x 8, 7