12/12/08 Hams & Delts

(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

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

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

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

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

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

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

11/28/08

BACK, BICEPS

WIDE GRIP LAT PULLDOWN

70, 90, 95 X 2

SEATED CABLE ROW ALT LO TO NAVEL HI TO CHEST

80 X 2, 85 X 2

STANDING BB ROW

65, 75 X 2

STANDING CABLE BIDEP CURL

20# EA SIDE-X 3 SETS

SEATED BB CURL 15 X 3

11/26/08

CHEST TRIS

PUSH UPS ON THE FLOOR

BODYWEIGHT X 3

FLAT BENCH PRESS

65, 85, 90, 90

PEC DEC ARMS STRAIGHT OUT
30, 50, 50, 50

STRAIGHT MACHINE BAR PRESS

5,3,3

11/15/08

BACK, BICEPS

SEATED CABLE ROW-ALT LOW & HIGH

70, 80, 90

STANDING BB ROW

45,65,85,95

WEIGHT ASSIST PULL UPS

ASSIST = 7, 6, 7

STANDING CABLE BICEP CURL
15 EA X 3 SETS

DECLINE BENCH CRUNCH

BODYWEIGHT X 3

11/14/08

CHEST, TRIS

INCLINE BENCH MACHINE PRESS
65,80,95,110

BENT OVER CABLE FLYES
WEIGHT EA SIDE- 30, 50, 50

FLAT BENCH PRESS
65, 95 X 3

PEC DECK
40 # X 4

TRICEP DIPS-BODYWIEGHT AGAINST BENCH
3 SETS

CABLE ROW TRICEPS PULLDOWN
40, 50 X 3

11/13/08

HAMS, DELTS

SEATED HAM CURL
40, 6, 80, 90# - 10 SECOND NEGATIVE REP ON FINAL SET

STANDING HAM CURL
30 # X 3

STANDING DB LATERALS RAISES
10 # EA X 3

STANDING SINGLE ARM FRONT CABLE ROWS
10# X 3

11/10/08

BACK, BICEPS

WIDE GRIP PULLDOWN
70 # x 1, 80 # x 3

T BAR ROW-CLOSE GRIP

45 X 1, 90 X 3

BENT OVER BB ROWS
95 X 1, 115 X 3

DB CURLS

15 # EA 1 SEY
20 x EA 3 SETS
20

11/10/08

BACK. BICEPS