Back
Exercise 1: Pull ups - Set 1: 11 reps (wide grip); Set 2: 8 reps (wide grip); Set 3: 10 reps (palms in); Set 4: 8 reps (palms in); Set 5: 5 reps
(straps used on sets 2, 3, 4)
Exercise 2: Barbell bent over row - Set 1: 12 reps/80 lbs (warm); Set 2: 12 reps/100 lbs (warm); Set 3: 10 reps/115 lbs; Set 4: 10 reps/135 lbs; Set 5: 6 reps/155 lbs
(no straps used)
Exercise 3: Rope cable pulldown - Set 1: 12 reps/60 lbs (warm); Set 2: 12 reps/80 lbs; Set 3: 10 reps/100 lbs; Set 4 (superset): 4/8 reps/120/60 lbs
Hams
Exercise 1: Stiff-legged barbell - Set 1: 8 reps/80 lbs (warms); Set 2: 8 reps/90 lbs (warm); Set 3: 8 reps/110 lbs; Set 4: 8 reps/110 lbs; Set 5: 8 reps/110 lbs
Exercise 2: DB leg curl - Sets 1&2: 12 reps/8 lbs x2 (warm); Set 3: 12 reps/10 lbs; Set 4: 12 reps/10 lbs
Exercise 3: Seated leg curl (singles) - Set 1: 12 reps/30 lbs (warm); Set 2: 10 reps/40 lbs; Set 3: 10 reps/50 lbs
Calves
Standing calf raise - Sets 1,2&3: 10 reps/50 lbs x3
Abs
Lying medicine ball crunch & leg scissor - Sets 1,2&3 10 reps/10 lb x3
Cardio
Elliptical - 30 minutes (avg HR: 100 bpm/max HR: 121 bpm)
Thursday, May 19, 2011
Sunday, May 15, 2011
5/14 Training (Saturday)
Chest
Exercise 1: Flat DB press - Set 1: 12 reps/60 lbs (warm); Set 2: 10 reps/70 lbs (warm); Set 3: 10 reps/80 lbs; Set 4: 7 reps/90 lbs; Set 5: 6 reps/95 lbs; Set 6 (superset): 2/6 reps/100/70 lbs
Exercise 2: Slight incline DB press - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/65 lbs (warm); Set 3: 10 reps/75 lbs; Set 4: 6 reps/80 lbs
Exercise 3: Incline DB fly - Set 1: 10 reps/35 lbs (warm); Set 2: 10 reps/40 lbs; Set 3: 8 reps/45 lbs; Set 4: 8 reps/45 lbs
Biceps
Exercise 1: DB hammer curl - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/35 lbs (warm); Set 3: 6 reps/40 lbs; Set 4: 6 reps/45 lbs; Set 5: 6 reps/50 lbs
Exercise 2: Close grip curl w/EZ bar - Set 1: 10 reps/40 lbs (warm); Set 2: 10 reps/60 lbs; Set 3: 8 reps/70 lbs; Set 4: 8 reps/80 lbs
Exercise 3: 1 arm cable curl - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 10 reps/40 lbs
Abs
Cable pull downs - Set 1: 25 reps/90 lbs; Set 2: 15 reps/100 lbs; Set 3: 12 reps/100 lbs
Cardio
Elliptical - 30 minutes (avg HR: 105 bpm/max HR: 152 bpm)
Exercise 1: Flat DB press - Set 1: 12 reps/60 lbs (warm); Set 2: 10 reps/70 lbs (warm); Set 3: 10 reps/80 lbs; Set 4: 7 reps/90 lbs; Set 5: 6 reps/95 lbs; Set 6 (superset): 2/6 reps/100/70 lbs
Exercise 2: Slight incline DB press - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/65 lbs (warm); Set 3: 10 reps/75 lbs; Set 4: 6 reps/80 lbs
Exercise 3: Incline DB fly - Set 1: 10 reps/35 lbs (warm); Set 2: 10 reps/40 lbs; Set 3: 8 reps/45 lbs; Set 4: 8 reps/45 lbs
Biceps
Exercise 1: DB hammer curl - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/35 lbs (warm); Set 3: 6 reps/40 lbs; Set 4: 6 reps/45 lbs; Set 5: 6 reps/50 lbs
Exercise 2: Close grip curl w/EZ bar - Set 1: 10 reps/40 lbs (warm); Set 2: 10 reps/60 lbs; Set 3: 8 reps/70 lbs; Set 4: 8 reps/80 lbs
Exercise 3: 1 arm cable curl - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 10 reps/40 lbs
Abs
Cable pull downs - Set 1: 25 reps/90 lbs; Set 2: 15 reps/100 lbs; Set 3: 12 reps/100 lbs
Cardio
Elliptical - 30 minutes (avg HR: 105 bpm/max HR: 152 bpm)
Friday, May 13, 2011
5/12 Training (Thursday)
Quads
Exercise 1: Front squat w/swiss ball - Sets 1&2: 10 reps/70 lbsx2 (warm); Set 3: 10 reps/80 lbs; Set 4: 8 reps/90 lbs; Set 5: 10 reps/110 lbs; Set 6: 8 reps/110 lbs
Exercise 2: Leg extension - Set 1: 11 reps/120 lbs (warm) toe in; Set 2: 10 reps/140 lbs (warm) toe out; Set 3: 10 reps/175 lbs (straight); Set 4: 8 reps/210 lbs (straight); Set 5 (superset): 8 reps (toe in)/6 reps (toe out)/150 lbs
Exercise 3: Seated leg machine press (single leg)- Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 10 reps/70 lbs; Set 4: 10 reps/90 lbs
Exercise 4: Walking lunge - Sets 1, 2&3: 20 steps/12 lb med ball x3
Calves
Standing calf raise - Set 1: 11 reps/50 lbs; Set 2: 15 reps/50 lbs; Set 3: 14 reps/50 lbs; Set 4: 12 reps/50 lbs
Cardio
Stationary bike - Interval training: 16 minutes (avg HR: 125 bpms/max HR: 150 bpms)
Exercise 1: Front squat w/swiss ball - Sets 1&2: 10 reps/70 lbsx2 (warm); Set 3: 10 reps/80 lbs; Set 4: 8 reps/90 lbs; Set 5: 10 reps/110 lbs; Set 6: 8 reps/110 lbs
Exercise 2: Leg extension - Set 1: 11 reps/120 lbs (warm) toe in; Set 2: 10 reps/140 lbs (warm) toe out; Set 3: 10 reps/175 lbs (straight); Set 4: 8 reps/210 lbs (straight); Set 5 (superset): 8 reps (toe in)/6 reps (toe out)/150 lbs
Exercise 3: Seated leg machine press (single leg)- Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 10 reps/70 lbs; Set 4: 10 reps/90 lbs
Exercise 4: Walking lunge - Sets 1, 2&3: 20 steps/12 lb med ball x3
Calves
Standing calf raise - Set 1: 11 reps/50 lbs; Set 2: 15 reps/50 lbs; Set 3: 14 reps/50 lbs; Set 4: 12 reps/50 lbs
Cardio
Stationary bike - Interval training: 16 minutes (avg HR: 125 bpms/max HR: 150 bpms)
Thursday, May 12, 2011
5/11/11 Training (Wednesday)
Delts
Exercise 1: DB press - Set 1: 10 reps/40 lbs (warm); Set 2: 8 reps/55 lbs (warm); Set 3: 8 reps/65 lbs; Set 4: 7 reps/70 lbs; Set 5: 5 reps/75 lbs; Set 6: 8 reps/60 lbs
Exercise 2: Upright rows - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/70 lbs (warm); Set 3: 10 reps/90 lbs; Set 4: 8 reps/100 lbs; Set 5: 5 reps/110 lbs
Exercise 3: Life-Fit rear delt/pec machine - Set 1: 12 reps/70 lbs (warm); Set 2: 10 reps/100 lbs; Set 3: 10 reps/130 lbs; Set 4: 10 reps/145 lbs
Triceps
Exercise 1: Tricep-extension w/EZ bar - Set 1: 10 reps/45 lbs (warm); Set 2: 10 reps/55 lbs (warm); Set 3: 10 reps/65 lbs; Set 4: 7 reps/75 lbs; skipped Set 5
(I've been having discomfort in my right elbow on this exercise for the last few weeks-my PT said that the pain is probably originating at the tendon insertion point w/the elbow)
Exercise 2: DB kick back - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/25 lbs; Set 3: 10 reps/30 lbs; Set 4: 8 reps/30 lbs
Exercise 3: 1 arm rope press down - Set 1: 10 reps/20 lbs; Set 2: 10 reps/30 lbs; Set 3: 10 reps/40 lbs
Cardio
Elliptical: 30 minutes (avg HR: 105 bpm/max HR: 123 bpm)
Exercise 1: DB press - Set 1: 10 reps/40 lbs (warm); Set 2: 8 reps/55 lbs (warm); Set 3: 8 reps/65 lbs; Set 4: 7 reps/70 lbs; Set 5: 5 reps/75 lbs; Set 6: 8 reps/60 lbs
Exercise 2: Upright rows - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/70 lbs (warm); Set 3: 10 reps/90 lbs; Set 4: 8 reps/100 lbs; Set 5: 5 reps/110 lbs
Exercise 3: Life-Fit rear delt/pec machine - Set 1: 12 reps/70 lbs (warm); Set 2: 10 reps/100 lbs; Set 3: 10 reps/130 lbs; Set 4: 10 reps/145 lbs
Triceps
Exercise 1: Tricep-extension w/EZ bar - Set 1: 10 reps/45 lbs (warm); Set 2: 10 reps/55 lbs (warm); Set 3: 10 reps/65 lbs; Set 4: 7 reps/75 lbs; skipped Set 5
(I've been having discomfort in my right elbow on this exercise for the last few weeks-my PT said that the pain is probably originating at the tendon insertion point w/the elbow)
Exercise 2: DB kick back - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/25 lbs; Set 3: 10 reps/30 lbs; Set 4: 8 reps/30 lbs
Exercise 3: 1 arm rope press down - Set 1: 10 reps/20 lbs; Set 2: 10 reps/30 lbs; Set 3: 10 reps/40 lbs
Cardio
Elliptical: 30 minutes (avg HR: 105 bpm/max HR: 123 bpm)
5/10/11 Training (Tuesday)
Back
Exercise 1: Cybex pull-up - Set 1: 10 reps; Set 2: 9 reps; Set 3: 9 reps/16lbs of assist; Set 4: 8 reps/16 lbs of assist
(Straps used on sets 1, 2 &3)
Exercise 2: Barbell bent-over row - Set 1: 12 reps/70 lbs (warm); Set 2: 12 reps/80 lbs (warm); Set 3: 10 reps/100 lbs; Set 4: 10 reps/110 lbs; Set 5: 8 reps/110 lbs
(I have to be conservative with this exercise as it puts a lot of pressure on the low back area)
Exercise 3: Cybex rope cable pull-down - Set 1: 12 reps/60 lbs (warm); Set 2: 12 reps/80 lbs; Set 3: 10 reps/100 lbs; Set 4 (superset): 6/6 reps/110/80 lbs
Hamstrings
Exercise 1: Barbell stiff-leg - Set 1: 10 reps/70 lbs (warm); Set 2: 10 reps/80 lbs (warm); Set 3: 10 reps/100 lbs; Set 4: 8 reps/110 lbs; Set 5: 8 reps/110 lbs
Exercise 2: DB leg curl - Sets 1,2&3: 12 reps/5 lbs x3
Exercise 3: Seated leg curl (singles) - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/40 lbs; Set 3: 10 reps/50 lbs
Abs
Ab coaster - Set 1: 25 reps (front)/15 lbs; Set 2: 30 reps (15 rt/15 left)/15 lbs
Cardio
Elliptical - 30 minutes (avg HR: 103 bpm/max HR: 128 bpm)
Exercise 1: Cybex pull-up - Set 1: 10 reps; Set 2: 9 reps; Set 3: 9 reps/16lbs of assist; Set 4: 8 reps/16 lbs of assist
(Straps used on sets 1, 2 &3)
Exercise 2: Barbell bent-over row - Set 1: 12 reps/70 lbs (warm); Set 2: 12 reps/80 lbs (warm); Set 3: 10 reps/100 lbs; Set 4: 10 reps/110 lbs; Set 5: 8 reps/110 lbs
(I have to be conservative with this exercise as it puts a lot of pressure on the low back area)
Exercise 3: Cybex rope cable pull-down - Set 1: 12 reps/60 lbs (warm); Set 2: 12 reps/80 lbs; Set 3: 10 reps/100 lbs; Set 4 (superset): 6/6 reps/110/80 lbs
Hamstrings
Exercise 1: Barbell stiff-leg - Set 1: 10 reps/70 lbs (warm); Set 2: 10 reps/80 lbs (warm); Set 3: 10 reps/100 lbs; Set 4: 8 reps/110 lbs; Set 5: 8 reps/110 lbs
Exercise 2: DB leg curl - Sets 1,2&3: 12 reps/5 lbs x3
Exercise 3: Seated leg curl (singles) - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/40 lbs; Set 3: 10 reps/50 lbs
Abs
Ab coaster - Set 1: 25 reps (front)/15 lbs; Set 2: 30 reps (15 rt/15 left)/15 lbs
Cardio
Elliptical - 30 minutes (avg HR: 103 bpm/max HR: 128 bpm)
Monday, May 9, 2011
5/8 Training (Sunday)
Chest
Exercise 1: Flat DB press - Set 1: 12 reps/55lbs (warm); Set 2: 10 reps/65 lbs (warm); Set 3: 10 reps/80 lbs; Set 4: 8 reps/90 lbs; Set 5 (superset): 4/12 reps/100/65 lbs
Exercise 2: Slight incline DB press - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/65 lbs (warm); Set 3: 9 reps/75 lbs; Set 4: 6 reps/80 lbs
Exercise 3: Incline DB fly - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/35 lbs; Set 3: 10 reps/40 lbs; Set 4: 10 reps/45 lbs
Biceps
Exercise 1: DB hammer curl - Set 1: 10 reps/25 lbs (warm); Set 2: 10 reps/30 lbs (warm); Set 3: 6 reps/35 lbs; Set 4: 10 reps/40 lbs; Set 5: 6 reps/45 lbs
(right elbow sore on this exercise)
Exercise 2: Close-grip curl w/EZ bar - Set 1: 12 reps/40 lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 10 reps/70 lbs; Set 4 (superset): 6/8 reps/80/40 lbs
Exercise 3: 1 Arm cable curl - Set 1: 10 reps/35 lbs (warm); Set 2 (superset): 10/10 reps/40/20 lbs
Abs
Exercise 1: Cable pulldown - Set 1: 20 reps/90 lbs; Set 2: 20 reps/100 lbs
Exercise 2: Leg raise - Set 1: 21 reps; Set 2: 30 reps
Exercise 1: Flat DB press - Set 1: 12 reps/55lbs (warm); Set 2: 10 reps/65 lbs (warm); Set 3: 10 reps/80 lbs; Set 4: 8 reps/90 lbs; Set 5 (superset): 4/12 reps/100/65 lbs
Exercise 2: Slight incline DB press - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/65 lbs (warm); Set 3: 9 reps/75 lbs; Set 4: 6 reps/80 lbs
Exercise 3: Incline DB fly - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/35 lbs; Set 3: 10 reps/40 lbs; Set 4: 10 reps/45 lbs
Biceps
Exercise 1: DB hammer curl - Set 1: 10 reps/25 lbs (warm); Set 2: 10 reps/30 lbs (warm); Set 3: 6 reps/35 lbs; Set 4: 10 reps/40 lbs; Set 5: 6 reps/45 lbs
(right elbow sore on this exercise)
Exercise 2: Close-grip curl w/EZ bar - Set 1: 12 reps/40 lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 10 reps/70 lbs; Set 4 (superset): 6/8 reps/80/40 lbs
Exercise 3: 1 Arm cable curl - Set 1: 10 reps/35 lbs (warm); Set 2 (superset): 10/10 reps/40/20 lbs
Abs
Exercise 1: Cable pulldown - Set 1: 20 reps/90 lbs; Set 2: 20 reps/100 lbs
Exercise 2: Leg raise - Set 1: 21 reps; Set 2: 30 reps
5/7 Training (Saturday)
Quads
Exercise 1: Front squat w/swiss ball - Set 1: 12 reps/50 lbs (warm); Set 2: 12 reps/60 lbs (warm); Set 3: 10 reps/80 lbs; Set 4: 10 reps/90 lbs; Set 5: 8 reps/100 lbs; Set 6: 8 reps/110 lbs
Exercise 2: Leg extension - Set 1: 10 reps/120 lbs (warm); Set 2: 10 reps/135 lbs (warm); Set 3: 10 reps/165 lbs; Set 4: 10 reps/190 lbs
Exercise 3: Seated leg-press machine - Set 1: 10 reps/120 lbs (warm); Set 2: 10 reps/190 lbs; Set 3: 10 reps/220 lbs; Set 4: 10 reps/250 lbs
Exercise 4: Walking lunge w/12 lb medicine ball - Sets 1,2&3: 20 steps x3/12 lbs
Calves
Standing calf raise - 15 reps/50 lbs; Set 2: 12 reps/50 lbs; Set 3: 13 reps/50 lbs; Set 4: 15 reps/50 lbs
Abs
Torso twist - Set 1: 10 reps/70 lbs; Set 2: 10 reps/70 lbs
Cardio
Elliptical - 30 minutes (avg HR: 109 bpm/max HR: 143 bpm)
Exercise 1: Front squat w/swiss ball - Set 1: 12 reps/50 lbs (warm); Set 2: 12 reps/60 lbs (warm); Set 3: 10 reps/80 lbs; Set 4: 10 reps/90 lbs; Set 5: 8 reps/100 lbs; Set 6: 8 reps/110 lbs
Exercise 2: Leg extension - Set 1: 10 reps/120 lbs (warm); Set 2: 10 reps/135 lbs (warm); Set 3: 10 reps/165 lbs; Set 4: 10 reps/190 lbs
Exercise 3: Seated leg-press machine - Set 1: 10 reps/120 lbs (warm); Set 2: 10 reps/190 lbs; Set 3: 10 reps/220 lbs; Set 4: 10 reps/250 lbs
Exercise 4: Walking lunge w/12 lb medicine ball - Sets 1,2&3: 20 steps x3/12 lbs
Calves
Standing calf raise - 15 reps/50 lbs; Set 2: 12 reps/50 lbs; Set 3: 13 reps/50 lbs; Set 4: 15 reps/50 lbs
Abs
Torso twist - Set 1: 10 reps/70 lbs; Set 2: 10 reps/70 lbs
Cardio
Elliptical - 30 minutes (avg HR: 109 bpm/max HR: 143 bpm)
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