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.