5/18 Training (Wednesday)

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)

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)

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)

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)

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)

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

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)

5/4 Training (Wednesday)

Delts

Exercise 1: DB Press - Set 1: 12 reps/35 lbs (warm); Set 2: 12 reps/45 lbs (warm); Set 3: 10 reps/60 lbs; Set 4: 8 reps/65 lbs; Set 5: 5 reps/70 lbs; Set 6: 4 reps/70 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: 7 reps/110 lbs

Exercise 3: rear incline-DB raise - Set 1: 12 reps/25 lbs (warm); Sets 2, 3&4: 9 rep/35 lbs x3

Triceps

Exercise 1: Tricep-extension w/EZ bar - Set 1: 12 reps/45 lbs (warm); Set 2: 12 reps/50 lbs; Set 3: 10 reps/55 lbs; Set 4: 10 reps/65 lbs; Set 5: 8 reps/70 lbs

Exercise 2: DB kick back: Set 1: 11 reps/15 lbs (warm); Set 2: 10 reps/20 lbs; Set 3: 10 reps/25 lbs; Set 4: 10 reps/25 lbs

Exercise 3: 1 arm pressdown - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 8 reps/40 lbs

Cardio

Elliptical: 30 minutes (avg HR: 104 bpm/max HR: 148 bpm)

5/3 Training (Tuesday)

Back

Exercise 1: Cybex pull-up - Set 1: 10 reps; Set 2: 10 reps; Set 3: 10/16lbs of assist; Set 4: 10 reps/20 lbs of assist

Exercise 2: Smith bent-over row - Set 1: 10 reps/135 lbs (warm); Set 2: 10 reps/145 lbs (warm); Set 3: 8 reps/175 lbs; Set 4: 6 reps/195 lbs; Set 5: 6 reps/195 lbs
(I have to be careful with this exercise as it places the low back in a vulnerable position)

Exercise 3: Rope cable pull-down - Set 1: 12 reps/60 lbs (warm); Set 2: 12 reps/80 lbs; Set 3: 10 reps/95 lbs; Set 4 (superset): 6/10 reps/105/55 lbs

Hamstrings

Exercise 1: Barbell stiff-leg - Set 1: 10 reps/80 lbs (warm); Set 2: 10 reps/100 lbs; Set 3: 8 reps/110 lbs; Set 4: 8 reps/110 lbs; Set 5: 6 reps/110 lbs

Exercise 2: DB leg curl - 12 reps/5 lbs (still can't quite get this exercise right!)

Exercise 3: Seated lef curl (singles) - Set 1: 10 reps/50 lbs; Set 2: 10 reps/60 lbs

Abs

Precor V crunch - Sets 1&2: 15 reps x2

5/2 Training (Monday)

Chest

Exercise 1: Flat DB Press - Set 1:10 reps/60 lbs (warm); Set 2: 10 reps/70 lbs (warm); Set 3: 8 reps/85 lbs; Set 4: 7 reps/90 lbs; Set 5: 6 reps/95 lbs; Set 6: 5 reps/100 lbs

Exercise 2: Slight incline db press - Set 1: 10 reps/65 lbs (warm); Set 2: 8 reps/70 lbs (warm);
Set 3: 8 reps/75 lbs; Set 4: 7 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/40 lbs; Set 4: 6 reps/50 lbs; Set 5: 4 reps/60 lbs

Exercise 2: Close grip curl w/EZ bar - Set 1: 10 reps/40 lbs (warm); Set 2: 10 reps/60 lbs;
Set 3: 10 reps/80 lbs; Set 4: 7 reps/90 lbs

Exercise 3: 1 arm cable curl - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/40 lbs (spot on 7th rep)

Abs

Decline sit up - Set 1&2 - 20 reps x2

Cardio

Elliptical - 30 minutes (avg HR: 114 bpm/max HR: 133 bpm)

4/30 Training (Saturday)

Quads

Exercise 1: Front squat w/swiss ball - Sets 1&2: 12 reps x2 (warm); Sets 3, 4, 5, 6: 10 reps/70 lbs x4

Exercise 2: Leg extension - Set 1: 10 reps/115 lbs (warm); Set 2: 10 reps/135 lbs (warm); Set 3: 10 reps/160 lbs; Set 4: 10 reps/180 lbs

Exercise 3: Seated machine leg press - Set 1: 10 reps/120 lbs (warm); Set 2: 10 reps/160 lbs; Set 3: 10 reps/180 lbs; Set 4: 10 reps/220 lbs

Exercise 4: Walking lunge - Sets 1, 2, & 3 - 21 steps/10 lb x3

Calves

Standing calf raise - Set 1: 10 reps/50 bs; Set 2: 15 reps/50 lbs; Set 3: 15 reps/50 lbs; Set 4: 15 reps/50 lbs; Set 5: 10 reps/50 lbs

Cardio

Elliptical - 30 minutes (avg HR: 118/max HR: 138)

4/28 Training (Thursday)

Delts

Exercise 1: DB press - Set 1: 15 reps/35 lbs (warm); Set 2: 12 reps/35 lbs (warm); Set 3:
8 reps/50 lbs; Set 4: 8 reps/60 lbs; Set 5: 6 reps/70 lbs; Set 6: 6 reps/70 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 (superset): 6/10 reps/110/50 lbs

Exercise 3: Seated rear DB raise - Set 1: 10 reps/25 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 10 reps/35 lbs; Set 4: 10 reps/40 lbs

Triceps

Exercise 1: Supine tri-extension w/EZ bar - Sets 1&2: 10 reps/50 lbs x2 (warm); Set 3: 10 reps/60 lbs; Set 4: 10 reps/60 lbs
(Right elbow felt sore again with this type of movement)

Exercise 2: DB kickback - Set 1: 12 reps/15 lbs (warm); Set 2: 10 reps/20 lbs; Set 3: 10 reps/25 lbs; Set 4: 8 reps/30 lbs

Exercise 3: 1 arm rope pressdown - Set 1: 12 reps/25 lbs (warm); Set 2: 10 reps/35 lbs

Abs

Hanging leg raise - Set 1: 15 reps; Set 2: 15 reps; Set 3: 15 reps

Cardio

Elliptical Interval training - 15 minutes (avg HR: 120 bpm/max HR: 143 bpm

4/27 Training (Wednesday)

Back

Exercise 1: Pull ups - Set 1: 12 reps; Set 2: 8 reps; Set 3: 8 reps; Set 4: 7 reps
Sets 2,3&4 used straps)

Exercise 2: Bent over barbell row - Set 1: 12 reps/60 lbs (warm); 12 reps/80 lbs (warm); Set 3: 10 reps/115 lbs; Set 4: 7 reps/155 lbs; Set 5 (superset): 5/7 reps/175/135 lbs

Exercise 3: Rope cable pull down - Set 1: 12 reps/50 lbs (warm); Set 2: 12 reps/70; Set 3: 10 reps/90 lbs; Set 4 (superset): 10/15 reps/100/50 lbs

Hamstrings

Exercise 1: Seated leg curl (singles) - Set 1: 12 reps/50 (warm); Set 2: 10 reps/70 lbs; Set 3: 10 reps/110 lbs

Exercise 2: Stiff-legged barbell - Set 1: 10 reps/70 lbs (warm); Set 2: 10 reps/90 lbs; Set 3: 10 reps/110 lbs; Set 4: 10 reps/135 lbs; Set 5: 10 reps/135 lbs

I don't think I have the proper equipment to perform a DB Leg curl?

4/26 Training (Tuesday)

Chest

Exercise 1: Flat DB Press - Set 1: 10 reps/55 lbs (warm); Set 2: 10 reps/65 lbs (warm); Set 3: 10 reps/80 lbs; Set 4: 8 reps/90 lbs; Set 5: 6 reps/95 lbs; Set 6: 4 reps/100 lbs
(No spot)

Exercise 2: Slight incline DB press - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/70 lbs; Set 3: 8 reps/75 lbs; Set 4: 7 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: 8 reps/45 lbs

Biceps

Exercise 1: Hammer Curl (somehow missed this exercise!! guess the eye sight is going now!)

Exercise 2: Close-grip curl with EZ barbell - Set 1: 12 reps/40 lbs (warm); Set 2: 10 reps/60 lbs; Set 3: 8 reps/80 lbs; Set 4 (superset): 6/8 reps/90/50 lbs

Exercise 3: 1 arm cable curl - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/40 lbs

Abs

Ab Coaster - Sets 1&2: 36 reps/20 lbs x2 (12 front/12 left/12 right)

Cardio

Stationary bike - 30 minutes (Avg HR -29 bpm/Max HR - 140 bpm)

4/25 Training (Monday)

Morning weight: 175 lbs
First work out in 8 days (had a cold and injured back playing golf)

Quads

Exercise 1: Front barbell squat leaning on swiss ball - Set 1: 12 reps/40 lbs (warm); Set 2: 12 reps/60 lbs (warm); Set 3: 10 reps/80 lbs; Set 4: 8 reps/100 lbs; Set 5 :10 reps/110 lbs; Set 6: 10 reps/110 lbs
(First time doing front squats in 8+ years-maybe more! Used to be a staple of my workout routine)

Exercise 2: Leg extension - Set 1: 10 reps/110 lbs (warm); Set 2: 10 reps/130 lbs (warm); Set 3: 10 reps/150 lbs; Set 4: 10 reps/170 lbs

Exercise 3: Life Fit seated leg press - Set 1: 10 reps/110 lbs (warm); Set 2: 10 reps/150 lbs; Set 3: 10 reps/170 lbs; Set 4: 10 reps/190 lbs

Exercise 4: Walking lunge - Sets 1, 2, 3 & 4: 18-20 steps x 4
(will walk with DB or medicine ball next time)

Calves

Standing calf raise -Set 1: 20 reps/50 lbs; Set 2: 20 reps/50 lbs; Set 3: 20 reps/40 lbs; Set 4: 15 reps/40 lbs; Set 5: 12 reps/30 lbs
(yes, calves were burning!)

Cardio

Elliptical - 30 minutes (avg HR: 122 bpm; max HR: 141 bpm)

4/16 Training (Saturday)

Begin Routine C Delts Exercise 1: DB Press - Set 1: 12 reps/35 lbs (warm); Set 2: 10 reps/45 bs (warm); Set 3: 8 reps/55 lbs; Set 4: 8 reps/65 lbs; Set 5: 6 reps/70 lbs; Set 6: 5 reps/70 lbs Exercise 2: Upright rows - Set 1: 12 reps/50 lbs (warm); Set 2: 10 reps/60 lbs (warm); Set 3: 10 reps/80 lbs; Set 4: 10 reps/90 lbs; Set 5: 7 reps/100 lbs Exercise 3: Rear incline DB raise - Set 1: 12 reps/25 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 8 reps/35 lbs; Set 4: 8 reps/35 lbs Triceps Exercise 1: Tri-extension w/EZ bar - Set 1: 12 reps/40 lbs (warm); Set 2: 10 reps/60 lbs (warm); Set 3: 9 eps/80 lbs; Set 4: 9 reps/80 lbs; Set 5: 7 reps/80 lbs Exercise 2: DB Kickback - 10 reps/15 lbs (warm); Set 2: 10 reps/20 lbs; Set 3: 10 reps/25 lbs; Set 4: 9 reps/30 lbs Exercise 3: 1 Arm rope pressdowns - 12 reps/20 lbs; Set 2: 12 reps/30 lbs Abs Cable pulldowns - 20 reps/80 lbs; Set 2: 20 reps/90 lbs; Set 3: 20 reps/100 lbs Cardio Stationary bike (Interval training) - 25 minute (132 avg. HR/152 max HR)

4/14 Training (Thursday)

Back Exercise 1: Cybex close-grip pulldown - Set 1: 10 reps/80 lbs (warm); Set 2: 10 reps/100 lbs (warm); Set 3: 8 reps/125 lbs; Set 4: 6 reps/140 lbs; Set 5: 5 reps/145 lbs (straps used on sets 4&5) Exercise 2: T-bar row (wide grip) - Set 1: 10 reps/90 lbs; Set 2: 8 reps/105 lbs; Set 3: 8 reps/120 lbs; Set 4: 6 reps/135 lbs; Set 5: 5 reps/150 lbs (straps used on sets 4&5) Exercise 3: Cybex low row - Set 1: 10 reps/115 lbs; Set 2: 10 reps/135 lbs; Set 3: 6 reps/155 lbs; Set 4: 5 reps/160 lbs (straps used on sets 3&4) Exercise 4: Cybex chin - Set 1: 7 reps/50 lbs; Set 2: 6 reps/50 lbs; Set 3: 6 reps/60 lbs (straps used on sets 2&3-pounds of assistance) Lower back Hyper-extensions - Sets 1,2&3: 10 reps x3 Glutes & Hamstrings Glute machine - Set 1: 20 reps/75 lbs; Set 2: 20 reps/85 lbs; Set 3: 25 reps/70 lbs (This was burning the hell out of my quads today!!-cut it a set short) Seated Leg curl - Set 1: 10 reps/100 lbs (warm); Set 2: 10 reps/120 lbs; Set 3 8 reps/130 lbs

4/13 Training (Wednesday)

Chest Exercise 1: Slight incline Smith press - Set 1: 15 reps/135 lbs (warm); Set 2: 10 reps/185 lbs (warm); Set 3: 8 reps/200 lbs; Set 4: 6 reps/215 lbs; Set 5 (superset): 4/10 reps/225/185 lbs Exercise 2: Incline DB press - Set 1: 10 reps/60 lbs (warm); Set 2: 8 reps/70 lbs (warm); Set 3: 8 reps/80 lbs; Set 4: 6 reps/85 lbs Exercise 3: Flat DB fly - Set 1: 10 reps/40 lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 9 reps/55 lbs; Set 4: 6 reps/55 lbs Biceps Exercise 1: Incline DB curl - Set 1: 8 reps/30 lbs (warm); Set 2: 8 reps/40 lbs (warm); Set 3: 6 reps/50 lbs; Set 4: 5 reps/50 lbs: Set 5: 3 reps/55 lbs Exercise 2: Cable curl (single handle) - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 10 reps/40 lbs; Set 4: 10 reps/50 lbs Exercise 3: Incline DB preacher curl - Set 1: 10 reps/25 lbs (warm); Set 2: 10 reps/35 lbs (used opposite arm to spot on Set 2) Cardio Elliptical - 31 minutes (121 avg. HR/152 max HR)

4/12 Training (Tuesday)

Quads Exercise 1: Smith squat - Set 1: 10 reps/135 lbs (warm); Set 2: 10 resp/135 lbs (warm); Set 3: 10 reps/185 lbs; Set 4: 8 reps/225lbs; Set 5: 6 reps/255 lbs; Set 6: 4 reps/275 lbs (wraps used on sets 4, 5&6) Exercise 2: Hack squat - Set 1:10 reps/90 lbs (warm); Set 2: 10 reps/90 lbs; Set 3: 8 reps/180 lbs; Set 4: 5 reps/230 lbs (wraps used on sets 3&4) weight is plated weight-does not include weight of machine Exercise 3: Sissy squat - Sets 1, 2, 3&4: 15 reps x4 Exercise 4: Split squat - Sets 1, 2&3: 10 reps x3 Calves Seated calf raise - Sets 1, 2&3: 10 reps/25 lbs x3

4/11 Training (Monday)

Delts Exercise 1: Seated DB side lateral raise - Set 1: 15 lbs/15 reps (warm); Set 2: 20 lbs/10 reps (warm); Set 3: 8 reps/25 lbs; Set 4: 8 reps/30 lbs; Set 5: 6 reps/35 lbs Exercise 2: DB Shrug - Set 1: 15 reps/75 lbs (warm); Set 2: 12 reps/85 lbs (warm); Set 3: 10 reps/100 lbs; Set 4: 8 reps/115 lbs; Set 5: 8 reps/120 lbs (straps used on sets 4&5) Exercise 3: High incline DB press - Set 1: 10 reps/50 lbs (warm); Set 2: 8 reps/60 lbs; Set 3: 8 reps/60 lbs; Set 3: 6 reps/60 lbs Triceps Exercise 1: Dip (unweighted) - Set 1: 15 reps; Set 2: 15 reps; Set 3: 15 reps; Set 4: 12 reps Exercise 2: Rope press down - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/60 lbs; Set 3: 10 reps/70 lbs; Set 4: 8 reps/80 lbs Exercise 3: Reverse cable pull down - Set 1: 10 reps/65 lbs (warm); Set 2: 10 reps/75 lbs; Set 3: 8 reps/85 lbs Abs Ab coaster - Sets 1&2 - 30 reps/20 lbs x2 (10 mid/10 left/10 right) Cardio Stationary bike (Interval training) - 26 minutes (130 avg HR/156 max HR)

4/7 Training (Thursday)

Back Exercise 1: Cybex close-grip cable pulldowns - Set 1: 10 reps/80 lbs (warm); Set 2: 10 reps/90 lbs (warm); Set 3: 8 reps/120 lbs; Set 4: 8 reps/130 lbs; Set 4: 5 reps/140 lbs (straps used on sets 4&5) Exercise 2: T-bar row (wide grip) - Set 1: 10 reps/90 lbs (warm); Set 2: 10 reps/100 lbs (warm); Set 3: 8 reps/125 lbs; Set 4: 6 reps/140 lbs; Set 5: 5 reps/150 lbs (straps used on sets 4&5) Exercise 3: Cybex low row - Set 1: 10 reps/110 lbs; Set 2: 10 reps/130 lbs; Set 3: 6 reps/150 lbs (straps used on set 3) Exercise 4: Cybex chin - Set 1: 10 reps/50 lbs; Set 2: 7 reps/40 lbs; Set 3: 8 reps/40 lbs (straps used on set 3 - lbs are assistance) Lower back Exercise 1: Hyper-extension - Sets 1,2&3: 10 reps x 3 Glutes Exercise 1: Glute machine - Set 1: 20 reps/70lbs; Set 2: 20 reps/80 lbs; Set 3: 15 reps/90 lbs; Set 4: 20 reps/70 lbs Hamstrings Exercise 1: Seated leg curl - Set 1: 12 reps/110 lbs (warm); Set 2: 11 reps/130 lbs Abs Cable pulldowns - Set 1: 20 reps/90 lbs; Set 2: 15 reps/100 lbs; Set 3: 15 reps/100 lbs Cardio Elliptical - 30 minutes (108 avg HR)

4/6 Training (Wednesday)

Chest Exercise 1: Slight incline chest press - Set 1: 12 reps/135 lbs (warm); Set 2: 8 reps/175 lbs (warm); Set 3: 8 reps/190 lbs; Set 4: 7 reps/210 lbs; Set 5: 5 reps/220 lbs; Set 6: 4 reps/225 lb Exercise 2: Incline DB press - Set 1: 10 reps/55 lbs (warm); Set 2: 10 reps/65 lbs (warm); Set 3: 8 reps/75 lbs; Set 4: 6 reps/80 lbs; Set 5: 4 reps/85 lbs Exercise 3: Flat DB fly - Set 1: 10 reps/35 lbs (warm); Set 2: 10 reps/45 lbs; Set 3: (superset)8/12 reps / 55/25 lbs Biceps Exercise 1: Incline DB curl - Set 1: 8 reps/30 lbs (warm); Set 2: 7 reps/40 lbs; Set 3: 6 reps/50 lbs; Set 4: 6 reps/50 lbs Exercise 2: Cable curl w/EZ bar - Set 1: 10 reps/55 lbs (warm); Set 2: 10 reps/85 lbs; Set 3: 9 reps/100 lbs; Set 4: (superset) 6/10 reps / 110 lbs/60 lbs Exercise 3: 1 arm DB preacher curl - Set 1: 12 reps/20 lbs; Set 2: 10 reps/30 lbs

4/5 Training (Tuesday)

Quads Exercise 1: Smith squat - Set 1: 10 reps/135 lbs (warm); Set 2: 10 reps/155 lbs (warm); Set 3: 8 reps/185 lbs; Set 4: 8 reps/215 lbs; Set 5: 6 reps/245 lbs; Set 6: 3 reps/275 lbs (wraps used on Sets 5&6) Exercise 2: Hack squat - Sets 1&2: 10 reps/90 lbs x2 (warm); Set 3: 8 reps/140 lbs; Set 4: 8 reps/180 lbs (wraps used on Sets 3&4) Exercise 3: Sissy squat - Set 1: 20 reps; Set 2: 20 reps; Set 3: 20 reps; Set 4: 15 reps Exercise 4: Split squat- Sets 1,2&3: 10 reps x3 Calves Seated calf raise - 3 sets

4/4 Training (Monday)

Delts Exercise 1: DB side laterals - Set 1: 12 reps/15 lbs (warm); Set 2: 10 reps/2 lbs (warm); Set 3: 10 reps/25 lbs; Set 4: 8 reps/30 lbs; Set 5: 5 reps/35 lbs Exercise 2: DB Shrug - Set 1: 15 reps/70 lbs (warm); Set 2: 12 reps/80 lbs (warm); Set 3: 12 reps/90 lbs; Set 4: 10 reps/105 lbs; Set 5: 10 reps/120 lbs (straps used on sets 4&5) Exercise 3: High Incline DB Press - Set 1: 10 reps/55 lbs (warm); Set 2: 8 reps/60 lbs; Set 3: 7 reps/65 lbs; Set 4: 12 reps/50lbs Triceps Exercise 1: Dips (weighted) - Set 1: 10 reps/45 lbs; Set 2: 8 reps/45 lbs; Set 3: 8 reps/45 lbs; Set 4: 12 reps/0 lbs Exercise 2: Rope cable press downs - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/65 lbs; Set 3: 10 reps/75 lbs; Set 4: 8 reps/85 lbs Exercise 3: Reverse cable press downs - Set 1: 12 reps/65 lbs (warm); Set 2: 10 reps/85 lbs; Set 3: 6 reps/95 lbs Cardio Elliptical: 30 minutes (120 bpm avg. HR)

4/2 Training (Sat)

Back Exercise 1: Cybex close-grip cable pulldown - Set 1: 10 reps/70 lbs (warm); Set 2: 8 reps/90 lbs (warm); Set 3: 8 reps/115 lbs; Set 4: 7 reps/130 lbs; Set 5: 5 reps/140 lbs (straps used on set #5) Exercise 2: T-bar row - Set 1: 8 reps/80 lbs (warm); Set 2: 8 reps/100 lbs; Set 3: 8 reps/125 lbs; Set 4: 6 reps/140 lbs; Set 5: 6 reps/150 lbs (straps used on sets 4&5) Exercise 3: Cybex low row - Set 1: 10 reps/105 lbs; Set 2: 10 reps/125 lbs; Set 3: 6 reps/145 lbs (straps used on sets 2&3) Exercise 4: Cybex chin - Set 1: 10 reps/70 lbs of assistance; Set 2: 8 reps/80 lbs; Set 3:10 reps/90 lbs (straps used on set 3) Lower back Exercise 1: Hyper-extensions - Sets 1, 2 & 3: 12 reps x3 Hamstrings/Glutes Exercise 1: Glute machine - Set 1: 20 reps/70 lbs; Set 2: 18 reps/90 lbs; Set 3: 12 reps/100 lbs; Set 4: 15 reps/60 lbs Exercise 2: Seated Leg curl - Set 1: 12 reps/110 lbs; Set 2: 12 reps/125 lbs Calves Standing calf raise - Set 1: 12 reps/70 lbs; Set 2: 12 reps/ 70 lbs Set 3: 10 reps/80 lbs Cardio Stationary bike - Interval training: 23 minutes (Max HR: 157 bpm/Avg HR: 130 bpm)

4/1 Training (Friday)

Chest Exercise 1: Low-incline Smith press - Set 1: 10 reps/135 lbs (warm); Set 2: 8 reps/175 lbs (warm); Set 3: 8 reps/190 lbs; Set 4: 8 reps/205 lbs; Set 5: 5 reps/215 lbs; Set 6 (superset): 4/12 reps/225/135 lbs Exercise 2: Incline DB Press - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/65 lbs (warm); Set 3: 8 reps/75 lbs; Set 4 (superset): 4/12 reps/80/55 lbs Exercise 3: Flat DB fly - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/ 40 lbs; Set 3: 10 reps/45 lbs; Set 4: 10 reps/50 lbs Biceps Exercise 1: Incline DB curl - Set 1: 8 reps/3o lbs (warm); Set 2: 8 reps/35 lbs (warm); Set 3: 5 reps/45 lbs; Set 4: 5 reps/45 lbs Exercise 2: Cable curl w/v handle - Set 1: 10 reps/55 lbs (warm); Set 2: 10 reps/85 lbs; Set 3: 8 reps/100 lbs; Set 4: 5 reps/105 lbs Exercise 3: 1 arm preacher cable - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/30 lbs Abs Exercise 1: Precor V-crunch - Set 1: 12 reps; Set 2: 20 reps; Set 3: 20 reps Exercise 2: Ab coaster - Sets 1&2: 30 reps (mid/left/rt) / 20 lbs x 2 Cardio Elliptical Trainer - 31 minutes (Avg HR: 121 bpm/Max HR: 142 bpm)

3/30 Training (Wednesday)

Quads Exercise 1: Smith squat - Set 1: 10 reps/135 lbs (warm); Set 2: 8 reps/135 lbs (warm); Set 3: 8 reps/155 lbs; Set 4: 8 reps/175 lbs; Set 5: 7 reps/195 lbs; Set 6: 5 reps/215 lbs Exercise 2: Hack squat - Set 1: 10 reps/90 lbs (warm); Set 2: 10 reps/ 90 lbs (warm); Set 3: 8 reps/130 lbs; Set 4: 8 reps/130 lbs (used leg wraps Sets 3&4) Exercise 3: Sissy squat - Set 1: 20 reps; Set 2: 15 reps; Set 3: 15 reps; Set 4: 15 reps Exercise 4: Smith lunge - Set 1: 10 reps/45 Calves Exercise 1: Standing calf raise - Set 1: 10 reps/50 lbs; Set 2: 10 reps/60 lbs; Set 3: 12 reps/70 lbs; Set 4: 10 reps/70 lbs Comments I purposely went light today to ensure that I didn't reinjure my lower back. I have a PT appointment scheduled on Friday.

3/29 Training (Tuesday)

Delts Exercise 1: DB side laterals - Set 1: 12 reps/15 lbs (warm); Set 2: 10 reps/20 lbs (warm); Set 3: 8 reps/25 lbs; Set 4: 8 reps/30 lbs; Set 5: 5 reps/35 lbs Exercise 2: Barbell shrugs - Set 1: 12 reps/135 lbs (warm); Set 2: 10 reps/185 lbs (warm); Set 3: 10 reps/275 lbs; Set 4: 8 reps/315 lbs; Set 5: 8 reps/365 lbs (straps used on sets 3,4&5) Exercise 3: High incline DB press - Set 1: 10 reps/35 lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 10 reps/60 lbs; Set 4: 8 reps/60 lbs Triceps Exercise 1: Dips - Set 1: 17 reps; Set 2: 15 reps; Set 3: 12 reps/ Set 4: 10 reps (varied hand position) Exercise 2: Rope press down - Set 1: 10 reps/40 lbs (warm); Set 2: 10 reps/60 lbs; Set 3: 10 reps/70 lbs; Set 4: 8 reps/75 lbs Exercise 3: Reverse cable press - Set 1: 10 reps/45 lbs (warm); Set 2: 10 reps/65 lbs; Set 3: 8 reps/85 lbs Abs Cable pulldown - Set 1: 15 reps/85 lbs; Set 2: 20 reps/95 lbs; Set 3: 10/10 reps/105/75 lbs (superset)

3/28 Training (Monday)

Back Exercise 1: Cybex close-grip cable pulldown - Set 1: 12 reps/60 lbs (warm); Set 2: 10 reps/90 lbs (warm); Set 3: 8 reps/110 lbs; Set 4: 7 reps/130 lbs; Set 5: 4 reps/145 lbs (straps used on set 5) Exercise 2: T-bar row (wide grip) - Set 1: 10 reps/70 lbs (warm); Set 2: 8 reps/90 lbs (warm); Set 3: 8 reps/125 lbs; Set 4: 7 reps/140 lbs; Set 5: 5 reps/150 lbs (straps used on sets 4&5) Exercise 3: Incline DB pulls - Set 1: 10 reps/30 lbs (warm); Set 2: 8 reps/40 lbs; Set 3: 8 reps/50 lbs; Set 4: 8 reps/50 lbs Exercise 4: Cable row - Set 1: 12 reps/70 lbs; Set 2: 12 reps/100 lbs; Set 3: 12 reps/ 120 lbs Hamstrings/Glutes Exercise 1: Glute kickback machine - Set 1: 25 reps/60 lbs; Set 2: 25 reps/80 lbs; Set 3: 20 reps/90 lbs; Set 4: 10 reps/100 lbs Exercise 2: Seated leg curl - Set 1: 10 reps/110 lbs; Set 2: 9 reps/130 lbs Cardio Elliptical Trainer - 30 minutes (111 avg heart rate/139 max HR) Comments This is my first workout since 3/22 from lower back injury. Fortunately, my back felt pretty good tonight

3/22 Training (Tuesday)

Chest

Exercise 1: Low incline smith press - Set 1: 10 reps/135 lbs (warm); Set 2: 10 reps/165 lbs (warm); Set 3: 8 reps/185 lbs; Set 4: 7 reps/205 lbs; Set 5: 5 reps/215 lbs; Set 6: 6 reps/205 lbs

Exercise 2: Incline DB press - Set 1: 8 reps/60 lbs (warm); Set 2: 10 reps/65 lbs (warm); Set 3: 8 reps/75 lbs; Set 4: 5 reps/80 lbs

Exercise 3: Flat DB fly - Set 1: 12 reps/25 lbs (warm); Set 2: 10 reps/40 lbs; Set 3: 10 reps/45 lbs; Set 4: 8 reps/50 lbs

Biceps

Exerise 1: Incline DB curl - Sets 1&2: 10 reps/25 lbs (warm); Set 3: 8 reps/35 lbs; Set 4:
5 reps/45 lbs; Set 5: 6 reps/45 lbs

Exercise 2: Cable curl w/EZ bar - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/80 lbs; Set 3:
8 reps/100 lbs; Set 4: 8 reps/105 lbs

Exercise 3: 1 arm preacher curl w/DB - Set 1: 10 reps/15 lbs (warm); Set 2: 10reps/25 lbs

Abs

Exercise 1: Jacknifes w/DB - 12 reps/5 lbs; Set 2: 15 reps/5 lbs; Set 3: 15 reps/10 lbs

Comments

I took a four day break as I felt really run down last Friday and over the weekend. I tweaked by lower back last night so I've scheduled an emergency visit with my PT so I'll probably have to take tonight off.

3/17 Training (Thursday)

Quads

Exercise 1: Smith squat - Set 1: 10 reps/95 lbs (warm); Set 2: 8 reps/135 lbs (warm);
Set 3: 8 reps/185 lbs; Set 4: 6 reps/205 lbs; Set 5: 7 reps/225 lbs; Set 6: 6 reps/255 lbs
(wraps used on sets 5&6)

Exercise 2: Hack squat - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/90 lbs (warm);
Set 3: 8 reps/130 lbs; Set 4: 8 reps/180 lbs
(wraps used on sets 3&4)

Exercise 3: Sissy squat - Set 1: 10 reps; Set 2: 20 reps; Set 3: 20 reps; Set 4: 20 reps

Exercise 4: Split squat w/DB - Set 1: 8 reps/5 lb DB; Set 2: 6 reps/10 lb DB; Set 3: 6 reps; 15 lb DB

I felt off-balance doing the split squats - probably due to old injuries

3/16 Training (Wednesday)

Delts

Exercise 1: Standing DB side laterals - Sets 1&2: 12 reps/15 lbs x 2 (warm);
Set 3: 10 reps/20 lbs; Set 4: 10 reps/25 lbs; Set 5: 6 reps/30 lbs

Exercise 2: Barbell shrug - Set 1: 10 reps/135 lbs (warm); Set 2: 10 reps/185 lbs (warm);
Set 3: 10 reps/225 lbs; Set 4: 8 reps/275 lbs; Set 5: 6 reps/275 lbs (did not use straps!)

Exercise 3: High incline DB Press - Set 1: 12 reps/35 lbs (warm); Set 2: 10 reps/55 lbs;
Set 3: 10 reps/60 lbs; Set 4: 8 reps/65 lbs

Triceps

Exercise 1: Dip - Set 1: 15 reps; Set 2: 14 reps; Set 3: 15 reps; Set 4: 15 reps (will do weighted dips going forward)

Exercise 2: Rope pressdowns - Set 1: 12 reps/30 lbs (warm); Set 2: 10 reps/40 lbs;
Set 3: 10 reps/50 lbs; Set 4: 11 reps/60 lbs

Exercise 3: Reverse cable pulldowns w/ez bar - Set 1: 12 reps/50 lbs (warm);
Set 2: 12 reps/70 lbs; Set 3: 90 reps/90 lbs

3/15 Training (Tuesday)

Back

Exercise 1: Cybex lat pulldown - Set 1: 10 reps/100 lbs (warm); Set 2: 10 reps/110 lbs (warm);
Set 3: 8 reps/125 lbs; Set 4: 6 reps/135 lbs; Set 5: 5 reps/140 lbs
(Straps used on sets 4&5)

Exercise 2: DB row - Set 1: 10 reps/65 lbs (warm); Set 2: 10 reps/85 lbs; Set 3: 8 reps/95 lbs;
Set 4: 7 reps/105 lbs
(Straps used on set 4)

Exercise 3: T-bar row (wide grip) - Set 1: 10 reps/100 lbs (warm); Set 2: 10 reps/90 lbs;
Set 3: 8 reps/125 lbs; Set 4: 7 reps/140 lbs; Set 5: 5 reps/155 lbs
(Straps used on sets 4&5)

Lower back

Exercise 1: Hyper-extensions - Set 1: 10 reps/10 lbs; Set 2: 10 reps/10 lbs; Set 3: 8 reps/10 lbs

Hamstrings

Exercise 1: Seated leg curl - Set 1: 10 reps/80 lbs (warm); Set 2: 10 reps/95 lbs;
Set 3: 10 reps/115 lbs; Set 4: 8 reps/130 lbs

Exercise 2: DB stiff-leg - Set 1: 12 reps/50 lbs; Set 2: 8 reps/60 lbs

Abs

Exercise 1: Ab coaster - 32 reps/20 lbs (mid/left/rt); Set 2: 30 reps/20 lbs (mid/left/rt)

3/14 Training (Monday)

Chest

Exercise 1: Incline DB press - Set 1: 12 reps/55 lbs (warm); Set 2: 10 reps/65 lbs; Set 3: 8 reps/75 lbs; Set 4: 7 reps/80 lbs; Set 5: 5 reps/85 lbs; Set 6: 12 reps/55 lbs

Exercise 2: Flat free-weight barbell press - Set 1: 10 reps/135 lbs (warm); Set 2: 8 reps/165 lbs (warm); Set 3: 5 reps/185 lbs; Set 4: 6 reps/185 lbs

Exercise 3: Chest dips: Set 1: 15 reps; Set 2: 15 reps; Set 3: 10 reps; Set 4; 12 reps

Biceps

Exercise 1: EZ barbell curl: 10 reps/50 lbs (warm); Set 2: 8 reps/70lbs; Set 3: 8 reps/80 lbs
Set 4: 8 reps/90 lbs; Set 5: 6 reps/100 lbs

Exercise 2: Cable rope curl - Set 1: 10 reps/55 lbs (warm); Set 2: 10 reps/65 lbs;
Set 3: 10 reps/75 lbs; Set 4: 10 reps/85lbs

Exercise 3: DB concentration curl - Sets 1,2&3: 12 reps/30 lbs x 3

Comments

Felt strong on Incline DB press

Cardio

Elliptical: 18 minutes (98 avg heart rate/123 peak)
Stationary bike: 12 minutes

3/12 Training (Sat)

Quads

Exercise 1: Leg extension (single leg) - Set 1: 12 reps/50 lbs (warm); Set 2: 10 reps/70 lbs;
Set 3: 10 reps/100 lbs; Set 4: 8 reps/115 lbs

Exercise 2: Smith squat - Sets 1&2: 10 reps/135 lbs x 2 (warm); Set 3: 8 reps/185 lbs;
Set 4: 6 reps/205 lbs; Set 5: 6 reps/225 lbs; Set 6: 4 reps/235 lbs
(used knee wraps on Sets: 5&6)

Exercise 3: Smith bar lunge - Set 1: 10 reps/45lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 10 reps/55 lbs

Exercise 4: Sumo squats w/DB - Sets 1,2&3: 10 reps/70 lbs x 3

Calves

Exercise 1: Standing calf raise - Set 1: 10 reps/50 lbs; Set 2: 12 reps/70 lbs; Set 3: 15 reps/60 lbs; Set 4: 15 reps/60 lbs

Cardio

Elliptical trainer - 20 minutes

Comments

A bit of a struggle to get thru this workout today. Gym very warm!

3/10 Training (Thursday)

Delts

Exercise 1: Smith front press - Sets 1&2: 12 reps/95 lbs (warm); Set 2: 10 reps/135 lbs (warm);
Set 3: 8 reps/160 lbs; Set 4: 7 reps/170 lbs; Set 5: 5 reps/180 lbs

Exercise 2: seated DB side laterals - Set 1: 12 reps/15 lbs (warm); Set 2: 10 reps/25lbs; Sets 3&4 (superset): 10 reps/30lbs&10 reps/15 lbs

Exercise 3: Front barbell raise - Set 1: 10 reps/40 lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 10 reps/60 lbs; Set 4&5 (superset); 5 reps/70 lbs&10 reps/30 lbs

Triceps

Exercise 1: Close-grip smith press - Set 1: 12 reps/135 lbs (warm); Set 2: 10 reps/155 lbs;
Set 3: 10 reps/185 lbs; Set 4: 6 reps/205 lbs

Exercise 2: Seated 1 arm overhead DB extension - Set 1: 10 resp/20 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 8 reps/35 lbs; Set 4: 10 reps/25 lbs

Exercise 3: 1 arm underhand cable pulldown - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/30 lbs

Exercise 4: Cable pushdowns - Set 1: 12 reps/50 lbs; Set 2: 12 reps/70 lbs; Set 3: 12 reps/90 lbs

Abs

Precor V-Crunch - Set 1,2&3: 20 reps/20 lbs x3

Comments

Little tired this evening. I didn't experience as much triceps pain as last week.

3/9 Training (Wed)

Back

Exercise 1: Cybex Lat pulldown - Set 1: 12 reps/80 lbs (warm); Set 2: 12 reps/100 lbs (warm);
Set 3: 10 reps/120 lbs; Set 4: 7 reps/130 lbs; Set 5: 5 reps/140 lbs
(straps used on sets 4&5)

Exercise 2: T-bar row (low grip) - Set 1: 12 reps/55 lbs (warm); Set 2: 10 reps/90 lbs (warm); Set 3: 10 reps/115 lbs; Set 4: 7 reps/135 lbs; Set 5: 5 reps/145 lbs
(straps used on sets 4&5)

Exercise 3: DB row - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/80 lbs; Set 3: 10 reps/90 lbs;
Set 4: 6 reps/105 lbs
(straps used on sets 3&4)

Exercise 4: Cybex straight-arm pulldown - Set 1: 12 reps/70 lbs; Set 2: 12 reps/90 lbs;
Set 3: 10 reps/100 lbs

Lower back

Hyper-extension - 10 reps/0 lbs x 3 sets

Hamstrings

Exercise 1: Seated leg curl - Sets 1&2: 10 reps/70 lbs (warm); Set 3: 10 reps/90 lbs;
Set 4: 10 reps/110 lbs; Set 5: 10 reps/125 lbs

Exercise 2: DB stiff leg - Set 1: 10 reps/45 lbs; Set 2: 10 reps/50 lbs

Cardio

Elliptical: 15 minutes (114 avg heart rate)
Stationary bike: 15 minutes

3/8 Training (Tuesday)

Chest

Exercise 1; Incline DB press - Set 1&2: 12 reps/55 lbs (warm); Set 3: 10 reps/70 lbs;
Set 4: 8 reps/75 lbs; Set 5: 5 reps/80 lbs; Set 6: 6 reps/80 lbs

Exercise 2: Flat Smith bench press - Set 1: 12 reps/135 lbs (warm); Set 2: 10 reps/185 lbs;
Set 3: 8 reps/205 lbs; Set 4: 8 reps/215 lbs (slight spot on reps 6th-8th); Set 5: 4 reps/225 lbs

Exercise 3: Chest dips - Set 1: 16 reps; Set 2: 15 reps; Set 3: 12 reps; Set 4: 10 reps

Biceps

Exercise 1: EZ barbell curl (21's) - Set 1: 21 reps (7 low/7 high/7 full)/40 lbs (warm);
Set 2: 21 reps/50 lbs; Set 3: 21 reps/50 lbs; Set 4: 12 reps/40 lbs (full)

Exercise 2: Cable rope curl - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/60 lbs;
Set 3: 8 reps/70 lbs; Set 4: 8 reps/80 lbs

Exercise 3: DB concentration curl - Set 1: 12 reps/30 lbs; Set 2: 10 reps/35 lbs (spot on 8th rep)

3/7 Training (Monday)

Quads

Exercise 1: Leg extension (double leg) - Set 1: 12 reps/80 lbs (warm); Set 2: 12 reps/110 lbs (warm); Set 3: 10 reps/190 lbs; Set 4: 10 reps/220 lbs

Exercise 2: Smith squat - Sets 1&2: 10 reps/135 lbs (warm); Set 3: 8 reps/185 lbs;
Set 4: 4 reps/225 lbs; Sets 5&6 (superset): 4 reps/225 lbs - 8 reps/135 lbs

Exercise 3: Smith bar lunge - Sets 1, 2 & 3: 10 reps/45 lbs x 3

Exercise 4: Sumo squats w/DB - Sets 1, 2 & 3: 10 reps/70 lbs x 3

Calves

Exercise 1: Standing calf raise - Sets 1, 2 & 3: 10 reps/70lbs x 3

Abs

Cable pulldown - Set 1: 10 reps/80 lbs; Set 2: 15 reps/100 lbs; Set 3: 15 reps/100 lbs

Cardio

Elliptical - 29 minutes (115 avg heart rate/128 peak)

Comments

I felt much weaker on squats and lunges tonight compared to previous week. I didn't sleep well Sunday night and I also drank on Saturday night which could have contributed.

3/7 morning weight: 178 lbs

3/4 Training (Friday)

Delts

Exercise 1: Smith front press - Set 1: 12 reps/95 lbs (warm); Set 2: 10 reps/135 lbs (warm);
Set 3: 8 reps/155 lbs; Set 4: 7 reps/175 lbs; Sets 5&6(superset): 4 reps/185 lbs&10 reps/135lbs

Exercise 2: seated DB side laterals - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/25 lbs;
Set 3: 7 reps/30 lbs; Set 4: 8 reps/20 lbs

Exercise 3: seated DB front laterals - Set 1: 12 reps/15 lbs (warm); Set 2: 10 reps/20 lbs;
Set 3: 10 resp/25 lbs; Set 4: 6 reps/30 lbs

Triceps

Exercise 1: Close-grip smith press - Set 1: 12 reps/135 lbs (warm); Set 2: 10 reps/175 lbs;
Set 3: 10 reps/185 lbs; Sets 4&5(superset): 6 reps/205 lbs&10 reps/135 lbs

Exercise 2: Seated DB overhead extension - Set 1: 12 reps/50 lbs (warm); Set 2: 10 reps/70 lbs;
Set 3: 8 reps/70 lbs

Exercise 3: Cybex 1 arm underhand cable pulldown - Set 1: 10 reps/10 lbs; Set 2: 10 reps/10 lbs; Set 3: 10 reps/20 lbs

rt elbow sore for the second week in a row doing last two triceps exercises

Calves

Exercise 1: Standing calf raise - Set 1: 14 reps/70 lbs; Set 2: 8 reps/70 lbs; Set 3: 15 reps/50 lbs

3/3 Training (Thursday)

Back

Exercise 1: Cybex Lat Pulldown - Set 1: 15 reps/75 lbs (warm); Set 2: 12 reps/95 lbs (warm);
Set 3: 8 reps/115 lbs; Set 4: 6 reps/135 lbs; Set 5 (superset): 6/10 reps/140lbs/80 lbs
(straps used on sets: 5&6)

Exercise 2: T-bar row (wide grip) - Set 1: 10 reps/65 lbs (warm); Set 2: 10 reps/90 lbs (warm);
Set 3: 8 reps/115 lbs; Set 4: 6 reps/135 lbs; Set 5: 5 reps/145 lbs (straps used on sets: 4&5)

Exercise 3: DB row - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/80 lbs; Set 3: 8 reps/95 lbs;
Set 4: 6 reps/105 lbs

Exercise 4: Cybex straight-arm pulldown - Set 1: 10 reps/70 lbs; Set 2: 10 reps/80 lbs; Set 3: 10 reps/90 lbs

Lower back

Hyper-extensions - 10 reps/0 lbs x 3 sets

Hamstrings

Exercise 1: Seated leg curl - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/80 lbs (warm);
Set 3: 10 reps/100 lbs; Set 4: 10 reps/120 lbs

Abs

Ab coaster: 30 reps(10 mid, 10 left. 10 rt)/20 lbs x 2 sets

Cardio

Elliptical: 15 minutes

3/1 Training (Tuesday)

Chest

Exercise 1: Incline DB Press - Set 1: 12 reps/50 lbs (warm); Set 2: 12 reps/60 lbs;
Set 3: 8 reps/70 lbs; Set 4: 6 reps/80 lbs; Set 5: 6 reps/80 lbs; Set 6: 4 reps/85 lbs

Exercise 2: Flat free-weight barbell press - Set 1: 12 reps/135 lbs (warm);
Set 2: 10 reps/165 lbs (warm); Set 3: 8 reps/175 lbs; Set 4: 5 reps/185 lbs

First time doing free weight flat bench in 5+ years easy if not closer to 7 or 8 years

Exercise 3: Chest dips: Set 1: 15 reps; Set 2: 15 reps; Set 3: 11 reps; Set 4: 12 reps

Biceps

Exercise 1: EZ barbell curl - Set 1: 12 reps/50 lbs (warm); Set 2: 10 reps/70 lbs (warm);
Set 3: 6 reps/90 lbs; Set 4: 6 reps/ 100 lbs; Set 5: 5 reps/110 lbs

Exercise 2: Cable rope curl - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/75 lbs;
Set 3: 8 reps/85 lbs; Set 4: 6 reps/95 lbs

Exercise 3: DB concentration curl - Set 1: 10 reps/25 lbs; Set 2: 10 reps/35 lbs (spot on 9 rt/8 on lft.)

Cardio

Interval training on stationary bike - 21 minutes (129 avg/148 max heart rates)

2/28 Training (Mon)

Quads

Exercise 1: Leg extension (single leg) - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/70lbs; (warm); Set 3: 10 reps/90 lbs; Set 4: 10 reps/110 lbs

Exercise 2: Smith squat - Sets 1&2: 10 reps/135 lbs (warm); Set 3: 8 reps/185 lbs; Set 4: 6 reps/225 lbs; Set 5: 5 reps; 250 lbs (used leg wraps); Set 6: 3 reps/275 lbs (used leg wraps)

Exercise 3: Smith bar lunge - Set 1: 10 reps/45 lbs (warm); Set 2: 10 reps/55 lbs;
Set 3: 10 reps/65 lbs; Set 4: 8 reps/75 lbs

Exercise 4: Sumo squats w/DB - Set 1: 12 reps/60 lbs; Set 2: 10 reps/70 lbs; Set 3: 10 reps/70 lbs

Calves

Exercise 1: Standing calf raise - Sets 1,2,3,4: 12 reps/70 lbs

Abs

Torso rotation - Set 1: 10 reps/60 lbs; Set 2: 10 reps/60 lbs

Gym has been very warm and humid the last two weeks

3/1 morning weight: 177 lbs

2/26 Training (Sat)

Delts

Exercise 1: Smith Front Press - Sets 1&2: 15 reps/95 lbs (warm); Set 3: 9 reps/135lbs;
Set 4: 80 reps/160 lbs; Set 5: 6 reps/175 lbs; Set 6: 4 reps/180 lbs; Set 7: 3 reps/185 lbs

Exercise 2: DB Side Laterals - Set 1: 12 reps/15 lbs (warm); Set 2: 8 reps/25 lbs;
Set 3: 8 reps/30 lbs; Set 4: 3 reps/35 followed by 10 reps/15 lbs

Exercise 3: Front barbell raise - Set 1: 12 reps/30 lbs (warm); Set 2: 12 reps/40 lbs;
Set 3: 12 reps/50 lbs; Set 4: 8 reps/60 lbs

Felt stronger on delts this week

Triceps

Exercise 1: Close-grip Smith press - Set 1: 12 reps/95 lbs (warm); Set 2: 12 reps/135 lbs (warm); Set 3: 10 reps/175 lbs; Set 4: 10 reps/190 lbs; Set 5: 5 reps/205 lbs

Exercise 2: Cybex underhand cable pulldown - Set 1: 15 reps/20 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: stopped-right elbow feeling sore!

Abs

Jackknifes off decline bench - Set 1: 12 reps; Set 2: 15 reps; Set 3: 15 reps

Cardio: Friday(2/25) 28 minutes on Elliptical (150 max heart rate)
Saturday (2/26) 15 minutes on Elliptical (154 max heart rate/122 avg heart rate)
Saturday (2/26) 10 minutes on Stationary bike

2/25 Training

Back

Exercise 1: Cybex Lat pulldown - Set 1: 12 reps/70 lbs (warm); Set 2: 10 reps/90 lbs (warm);
Set 3: 8 reps/120 lbs; Set 4: 6 reps/130 lbs; Set 5: 5 reps/135 lbs (used straps on Sets 4&5)

Exercise 2: T-bar Row (low grip) - Set 1: 12 reps/45 lbs (warm); Set 2: 12 reps/70 lbs; Set 3: 12 reps/90 lbs; Set 4: 8 reps/115 lbs; Sets 5&6: 5 reps/135 lbs (used straps on Sets 5&6)

Exercise 3: DB Bench Row - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/80 lbs; Set 3: 10 reps/90 lbs; Set 4: 8 reps/100 lbs

Exercise 4: Cybex straight-arm pulldown - Set 1: 12 reps/60 lbs; Set 2: 10 reps/80 lbs; Set 3: 10 rep/ 90 lbs

skipped lower back extensions (want to be cautious)

Hamstrings

Exercise: 1: (Life Fit) Seated Leg Curl - Set 1: 12 reps/50 lbs; Set 2: 12 reps/70 lbs; Set 3: 10 reps/90 lbs; Set 4: 10 reps/100 lbs; Set 4: 8 reps/110 lbs

2/24 Training

Cooments: Triceps slightly sore/ lower energy level than previous nights

Chest

Exercise 1: Incline DB press - Set 1: 20 reps/35 lbs (warm); Set 2: 12 reps/55 lbs (warm);
Set 3: 8 reps/70 lbs; Set 4: 7 reps/75 lbs; Set 5: 4 reps/80 lbs

Exercise 2: Flat Smith Barbell Press - Set 1: 12 reps/135 lbs x 2 (warm); Set 2: 10 reps/185 lbs;
Set 3: 7 reps/205 lbs; Set 4: 4 reps/215 lbs

Exercise 3: Chest Dips - Set 1: 15 reps; Set 2: 12 reps; Set 3: 11 reps; Set 4: 9 reps

Biceps

Exercise 1: EZ barbell curl -Set 1: 12 reps/40lbs (warm); Set 2: 12 reps/50 lbs (warm);
Set 3: 6 reps/80lbs; Set 4: 6 reps/90 lbs; Set 5: 5 reps/110 lbs

Exercise 2: Cable rope curl - Set 1: 10 reps/40 lbs (warm); Set 2: 10 reps/70 lbs;
Set 3: 8 reps/80 lbs; Set 4: 6 reps/90 lbs

Exercise 3: DB concentration curl - Set 1: 15 reps/25lbs; Set 2: 10 reps/35lbs (spot on 8th rep)

Abs

Cable Pulldown w/rope - Set 1: 20 reps/90 lbs; Set 2: 15 reps/100 lbs

2/23 Training

Quads

Exercise 1: Leg extension (two-leg) - Set 1: 15 reps/ 50 lbs (warm); Set 2: 15 reps/70 lbs (warm); Set 3: 10 reps/170lbs; Set 4: 10 reps/205 lbs

Exercise 2: Smith squat - Set 1: 10 reps/95 lbs (warm); Set 2: 10 reps/135 lbs (warm);
Set 3: 185 lbs/6 reps; set 4: 6 reps/205 lbs

Exercise 3: Smith bar lunge - Set 1: 10 reps/45 lbs (warm); Set 2: 10 reps/55lbs;
Set 3: 10 reps/65 lbs; Set 4: 8 reps/70 lbs

Exercise 4: Sumo squats - Set 1: 10 reps/25 lbs; Set 2: 12 reps/40 lbs; Set 3: 12 reps/60 lbs

Calves

Exercise 1: Standing calf raise: Set 1: 12 reps/50 lbs; Set 2: 15 reps/70 lbs; Set 3: 12 reps/70 lbs; Set 4: 12 reps/70 lbs

Cardio: 20+ minutes on Elliptical (max heart rate: 153 bpm)

2/22 Training

Delts:

Exercise 1: Smith front press: 15 reps x 2 sets 95 lbs. (warm up) Set 1: 135 lbs-8 reps / Set 2: 155 lbs-8 reps / Set 3: 165 lbs-7 reps / Set 4: 175 lbs-5 reps

Exercise 2: Seated DB side lateral raise: 15 lbs-15reps (warm up) Set 1: 20 lbs-10 reps / Set 2: 25 lbs-8 reps / Set 3: 30 lbs-8 reps

Exercise 3: Seated DB front lateral raise: 15 lbs-10 reps (warm up) Set 1: 20 lbs-12 reps
Set 2: 25 lbs-12 reps / Set 3: 30 lbs-12 reps

Triceps:

Exercise 1: Close-grip press w/easy barbell: 50 lbs-12 reps (warm up) Set 1: 80 lbs-12 reps / Set 2: 110 lbs-12 reps / Set 3: 110 lbs-12 reps

Exercise 2: Overhead DB extension: Set 1: 25 lbs-10 reps / Set 2: 30 lbs-10 reps / Set 3: 35 lbs-10 reps / Set 4: 35 lbs-8 reps

Exercise 3: 1 arm under-hand cable pulldown: Set 1: 20 lbs-12 reps / Set 2: 30 lbs-10reps / Set 3: 40 lbs - 10 reps

Abs: Leg raise: 30 reps x 2 sets; ab coaster: 30 reps x2 w/30 lbs