(joints really hurting-maybe its the weather!)
SEATED LEG CURL
50 x 1 SET
70x 3 SETS
STANDING LEG CURL
(EACH LEG)
25 # X 1 SET
40 # X 3 SETS
SUPERSET-FRONT AND SIDE LATERAL DB RAISES
(EACH ARM)
12 1/2 # X 1 SET
15 # X 3 SETS
Friday, December 12, 2008
Thursday, December 11, 2008
12/10/08 QUADS, CALVES
SEATED CALF PRESS
50,70,70
TOE PRESS ON LEG PRESS MACH-FEET TOGETHER
135# 3 SETS
LEG EXTENSIONS
50, 70 x 2 SETS
LEG PRESS ON LEG PRESS MACH-FEET TOGETHER & SLOW
225# x 3 SETS
50,70,70
TOE PRESS ON LEG PRESS MACH-FEET TOGETHER
135# 3 SETS
LEG EXTENSIONS
50, 70 x 2 SETS
LEG PRESS ON LEG PRESS MACH-FEET TOGETHER & SLOW
225# x 3 SETS
12/8/08 BACK, BICEPS
LAT PULLDOWN-WIDE GRIP
70#, 80#-2 SETS
SEATED CABLE ROW-ALT HI & LOW
80# 2 SETS, 90# 2 SETS
STANDING BB ROW
65#, 85# x 2 SETS
BB CURL
45#,55,45
HAMMER CURL
15# (EACH ARM) 1 SET
20#-2 SETS
SEATED INCLINE DB CURL
12# 1 SET
15# 2 SETS
70#, 80#-2 SETS
SEATED CABLE ROW-ALT HI & LOW
80# 2 SETS, 90# 2 SETS
STANDING BB ROW
65#, 85# x 2 SETS
BB CURL
45#,55,45
HAMMER CURL
15# (EACH ARM) 1 SET
20#-2 SETS
SEATED INCLINE DB CURL
12# 1 SET
15# 2 SETS
Monday, December 8, 2008
12/6/08
CHEST, TRIS
CABLE FLYES-NEUTRAL & DOWN TO KNEES
30 X 4
INCLINE BENCH PRESS
65# X 3 SETS HIGH REPS
CLOSE GRIP TRICEP PUSHUPS(ELEVATED)
BW X 3
STANDING BEHIND THE HEAD BB TRICEPS PRESS
25 X 3
CABLE FLYES-NEUTRAL & DOWN TO KNEES
30 X 4
INCLINE BENCH PRESS
65# X 3 SETS HIGH REPS
CLOSE GRIP TRICEP PUSHUPS(ELEVATED)
BW X 3
STANDING BEHIND THE HEAD BB TRICEPS PRESS
25 X 3
12/1/08
QUADS, CALVES
MACH LEG PRESS
135,225,315 X 2
TOE PRESS ON MACH LEG PRESS
315 X 3
SEATED LEG EXTENSINS
60, 80, 90
CALF MACHINE STANDING PRESS
3 SETS X 225
MACH LEG PRESS
135,225,315 X 2
TOE PRESS ON MACH LEG PRESS
315 X 3
SEATED LEG EXTENSINS
60, 80, 90
CALF MACHINE STANDING PRESS
3 SETS X 225
11/30/08
CHEST, TRIS
PUSHUPS ON THE BAR
BW X 3 SETS
FLAT BENCH PRESS
65,85, 95 X 2
PEC DECK ARMS OUT
40, 50 X 3
ROPE PULLDOWN
50,60,60,50
PUSHUPS ON THE BAR
BW X 3 SETS
FLAT BENCH PRESS
65,85, 95 X 2
PEC DECK ARMS OUT
40, 50 X 3
ROPE PULLDOWN
50,60,60,50
11/29/08
HAMS, DELTS
MACHINE LEG PRESS ON HEELS-FEET HIGH AND WIDE
180 X 3
SINGLE LEG LUNGES-TOE UP
3 SETS
SEATED LEG CURL
60 X 3
STANDING CABLE LATERALS
20 # EA SIDE-2 GIANT SETS
FRONT DELT DB RAISE
15 X 3
MACHINE LEG PRESS ON HEELS-FEET HIGH AND WIDE
180 X 3
SINGLE LEG LUNGES-TOE UP
3 SETS
SEATED LEG CURL
60 X 3
STANDING CABLE LATERALS
20 # EA SIDE-2 GIANT SETS
FRONT DELT DB RAISE
15 X 3
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