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