Squats - 5/3/1 Rotation 4 Week 2
warms x 2
3 x 215
3 x 245
3 x 275
4 x 275
Hack Squats
warms x 2
10 x 160
10 x 170
Roman Chair Squats
20 x 35
20 x 35
18 x 35
Hammer Strength Sing Leg Extensions
12 x 35
12 x 40
11 x 45
Donkey Calf Raises - weight belt
20 x 225
16 x 250
13 x 250
Steady State Cardio 10 Minutes
Saturday, October 30, 2010
Friday, October 29, 2010
Routine B - Rotation 2 - Delts & Bis
Side Lateral Raises
warms x 2
8 x 40
7 x 45
6 x 45
High Incline DB Press
warms x 2
10 x 80
8 x 80
Cable Upright Rows
warms x 1
10 x 130
10 x 135
10 x 140
8 x 145
Incline DB Curls
warms x 2
6 x 40
5 x 42.5
Cable Curls
warms x 1
8 x 135
8 x 135
One Arm Preach Curls
12 x 30
11 x 30
Steady State Cardio 30 Minutes
warms x 2
8 x 40
7 x 45
6 x 45
High Incline DB Press
warms x 2
10 x 80
8 x 80
Cable Upright Rows
warms x 1
10 x 130
10 x 135
10 x 140
8 x 145
Incline DB Curls
warms x 2
6 x 40
5 x 42.5
Cable Curls
warms x 1
8 x 135
8 x 135
One Arm Preach Curls
12 x 30
11 x 30
Steady State Cardio 30 Minutes
Thursday, October 28, 2010
Routine B - Rotation 2 - Back & Hammies
Reverse Grip Pulldowns
warms x 3
8 x 180
7 x 180
6 x 180
Deads - 5/3/1 - Week 4 Rotation 3
warms x 2
5 x 220
5 x 240
5 x 255
11 x 255
T-Bar Rows
warms x 2
10 x 205
8 x 205
Close Grip High Pulley Rows
12 x 180
12 x 190
10 x 200
Good Mornings
12 x 135
11 x 145
Assisted Glute/ Ham Raises
17, 14, 13
Steady State Cardio 20 Minutes
warms x 3
8 x 180
7 x 180
6 x 180
Deads - 5/3/1 - Week 4 Rotation 3
warms x 2
5 x 220
5 x 240
5 x 255
11 x 255
T-Bar Rows
warms x 2
10 x 205
8 x 205
Close Grip High Pulley Rows
12 x 180
12 x 190
10 x 200
Good Mornings
12 x 135
11 x 145
Assisted Glute/ Ham Raises
17, 14, 13
Steady State Cardio 20 Minutes
Wednesday, October 27, 2010
Tuesday, October 26, 2010
Routine B - Rotation 2 - Chest & Tris
Hammer Strength Slight Incline Bench
warms x 3
8 x 280
7 x 285
4 x 290
Incline DB Press
warms x 2
10 x 80
10 x 85
Flat Bench Fly
warms x 1
12 x 50
12 x 50
10 x 50
Uneven Push Ups
1o-12
Weighted Dips
11 x 35
10 x 35
Rope Pushdowns
warms x 1
12 x 100
10 x 110
French Press
12 x 70
11 x 75
Steady State Cardio 30 Minutes
warms x 3
8 x 280
7 x 285
4 x 290
Incline DB Press
warms x 2
10 x 80
10 x 85
Flat Bench Fly
warms x 1
12 x 50
12 x 50
10 x 50
Uneven Push Ups
1o-12
Weighted Dips
11 x 35
10 x 35
Rope Pushdowns
warms x 1
12 x 100
10 x 110
French Press
12 x 70
11 x 75
Steady State Cardio 30 Minutes
Monday, October 25, 2010
Routine B - Rotation 2 - Quads & Calves
Squats - 5/3/1 Week 1 Rot 4
warms x 2
5 x 200
5 x 230
5 x 260
4 x 260
Hack Squats
warms x 2
10 x 160
10 x 160
Roman Chair Squats
20 x 35
20 x 35
18 x 35
Hammer Strength Sing. Leg Ext.
12 x 35
12 x 40
12 x 40
Donkey Calf Raises w/belt
20 x 225
16 x 250
14 x 250
Steady State Cardio 10 Minutes
warms x 2
5 x 200
5 x 230
5 x 260
4 x 260
Hack Squats
warms x 2
10 x 160
10 x 160
Roman Chair Squats
20 x 35
20 x 35
18 x 35
Hammer Strength Sing. Leg Ext.
12 x 35
12 x 40
12 x 40
Donkey Calf Raises w/belt
20 x 225
16 x 250
14 x 250
Steady State Cardio 10 Minutes
Saturday, October 23, 2010
Routine B - Rotation 1 - Delt & Bis
I'm bored and tired
I think it's too much for me and too frequently.
I think I need more recoup time-I'm pushing 50.
Side Lat Raise
warms x 2
10 x 40
drop set
10 x 40 - 10 x 20
High Incline DB Press
warms x 2
10 x 65
10 x 65
Cable Upright Rows
10 x 110
drop set
10 x 110 - 10 x 60
Incline DB Curl
warms x 1
6 x 35
6 x 40
5 x 40
Cable Curls
warms x 1
10 x 120
drop set
8 x 120 - 8 x 70
One Arm Preach Curl
12 x 25
10 x 25
Sprints 7 Minutes
Steady State Cardio 7 Minutes
I think it's too much for me and too frequently.
I think I need more recoup time-I'm pushing 50.
Side Lat Raise
warms x 2
10 x 40
drop set
10 x 40 - 10 x 20
High Incline DB Press
warms x 2
10 x 65
10 x 65
Cable Upright Rows
10 x 110
drop set
10 x 110 - 10 x 60
Incline DB Curl
warms x 1
6 x 35
6 x 40
5 x 40
Cable Curls
warms x 1
10 x 120
drop set
8 x 120 - 8 x 70
One Arm Preach Curl
12 x 25
10 x 25
Sprints 7 Minutes
Steady State Cardio 7 Minutes
Friday, October 22, 2010
Routine B - Rotation 1 - Back & Hammies
Reverse Grip Pulldowns
warms x 3
8 x 180
Drop Set
7 x 180 - 6 x 110
Deads - 5/3/1 Routine 3 Wk3
warms x 2
5 x 275
3 x 310
1 x 345
3 x 345
T-Bar Rows
warms x 2
8 x 230
6 x 230
Close Grip High Pulley Rows
12 x 150
12 x 180
10 x 200
Good Mornings
12 x 135
12 x 145
11 x 150
Assisted Glute/ Ham Raises
16, 13, 12
Steady State Cardio 10 Minutes
warms x 3
8 x 180
Drop Set
7 x 180 - 6 x 110
Deads - 5/3/1 Routine 3 Wk3
warms x 2
5 x 275
3 x 310
1 x 345
3 x 345
T-Bar Rows
warms x 2
8 x 230
6 x 230
Close Grip High Pulley Rows
12 x 150
12 x 180
10 x 200
Good Mornings
12 x 135
12 x 145
11 x 150
Assisted Glute/ Ham Raises
16, 13, 12
Steady State Cardio 10 Minutes
Thursday, October 21, 2010
Routine B - Rotation 1 - Chest & Tris
Tired today, so I cut the workout down.
Hammer Strength Slight Incline
warms x 3
8 x 280
7 x 285
6 x 290
Incline DB Press
warms x 2
8 x 90
8 x 80
Flat Fly
warms x 1
12 x 55
12 x 40
Rope Pushdowns
warms x 1
10 x 100
10 x 90
12 x 90
French Press
12 x 70
12 x 70
10 x 70
Steady State Cardio 30 Minutes
Hammer Strength Slight Incline
warms x 3
8 x 280
7 x 285
6 x 290
Incline DB Press
warms x 2
8 x 90
8 x 80
Flat Fly
warms x 1
12 x 55
12 x 40
Rope Pushdowns
warms x 1
10 x 100
10 x 90
12 x 90
French Press
12 x 70
12 x 70
10 x 70
Steady State Cardio 30 Minutes
Wednesday, October 20, 2010
Tuesday, October 19, 2010
Routine B - Rotation 1 - Quads & Calves
Squats - 5/3/1 Week 4 Rot 3
warms x 2
5 x 180
5 x 210
5 x 225
7 x 225
Hack Squats
warms x 2
10 x 150
10 x 160
Roman Chair Squats
20 x 25
20 x 35
17 x 35
16 x 35
Hammer Strength Sing. Leg Ext.
12 x 20
12 x 30
12 x 35
Donkey Calf Raises with Weight Belt
20 x 205
19 x 225
18 x 225
14 x 250
13 x 250
Steady State Cardio 30 Minutes
warms x 2
5 x 180
5 x 210
5 x 225
7 x 225
Hack Squats
warms x 2
10 x 150
10 x 160
Roman Chair Squats
20 x 25
20 x 35
17 x 35
16 x 35
Hammer Strength Sing. Leg Ext.
12 x 20
12 x 30
12 x 35
Donkey Calf Raises with Weight Belt
20 x 205
19 x 225
18 x 225
14 x 250
13 x 250
Steady State Cardio 30 Minutes
Monday, October 18, 2010
Routine A - Rotation 4 - Delts & Bis
Smith Machine Seated Military Press
warms x 3
8 x 130
6 x 145
4 x 145
Seated Side Laterals
warms x 2
10 x 30
10 x 30
10 x 30
Superset
Barbell Front Raises
warms x 1
12 x 70
12 x 70
----------------------
Bench Reverse Flys
warms x 1
12 x 25
12 x 25
Barbell Curls
warms x 2
6 x 115
6 x 115
5 x 115
Rope Curls
warms x 1
10 x 170
10 x 170
10 x 175
Con Curls
12 x 35
12 x 35
warms x 3
8 x 130
6 x 145
4 x 145
Seated Side Laterals
warms x 2
10 x 30
10 x 30
10 x 30
Superset
Barbell Front Raises
warms x 1
12 x 70
12 x 70
----------------------
Bench Reverse Flys
warms x 1
12 x 25
12 x 25
Barbell Curls
warms x 2
6 x 115
6 x 115
5 x 115
Rope Curls
warms x 1
10 x 170
10 x 170
10 x 175
Con Curls
12 x 35
12 x 35
Saturday, October 16, 2010
Routine A - Rotation 4 - Back & Hammies
Wide Grip Pulldowns
warms x 3
8 x 170
8 x 175
6 x 180
Deads - 5/3/1 - Rotation 3 wk 2
warms x 2
3 x 225
3 x 305 (screwed up the math should have been 240lbs)
5 x 315 (what the hell I screwed it up the previous set -go for it!)
3 x 335
Bench Rows
warms x 1
10 x 90
9 x 90
8 x 90
Seated Rows
12 x 135
11 x 140
9 x 140
Strive Lying Leg Curl
warms x 2
10 x 115
10 x 115
10 x 115
Sing. Standing Leg Curl
12 x 55
12 x 55
10 x 60
Steady State Cardio 30 Minutes
warms x 3
8 x 170
8 x 175
6 x 180
Deads - 5/3/1 - Rotation 3 wk 2
warms x 2
3 x 225
3 x 305 (screwed up the math should have been 240lbs)
5 x 315 (what the hell I screwed it up the previous set -go for it!)
3 x 335
Bench Rows
warms x 1
10 x 90
9 x 90
8 x 90
Seated Rows
12 x 135
11 x 140
9 x 140
Strive Lying Leg Curl
warms x 2
10 x 115
10 x 115
10 x 115
Sing. Standing Leg Curl
12 x 55
12 x 55
10 x 60
Steady State Cardio 30 Minutes
Routine A - Rotation 4 - Chest & Tris
10-15-2010
Hammer Strength Incline
warms x 3
8 x 270
8 x 270
5 x 290
Hammer Strength Bench
warms x 2
10 x 230
9 x 230
Weighted Chest Dips
15 x 25
11 x 25
10 x 25
7 x 25
Rack Push Ups
30, 20
Tri Pushdowns
warms x 2
10 x 200
10 x 205
9 x 205
DB Extensions
warms x 1
12 x 75
12 x 75
Sing Reverse Grip Pressdowns
12 x 30
11 x 35
Steady State Cardio 10 Minutes
Hammer Strength Incline
warms x 3
8 x 270
8 x 270
5 x 290
Hammer Strength Bench
warms x 2
10 x 230
9 x 230
Weighted Chest Dips
15 x 25
11 x 25
10 x 25
7 x 25
Rack Push Ups
30, 20
Tri Pushdowns
warms x 2
10 x 200
10 x 205
9 x 205
DB Extensions
warms x 1
12 x 75
12 x 75
Sing Reverse Grip Pressdowns
12 x 30
11 x 35
Steady State Cardio 10 Minutes
Thursday, October 14, 2010
Routine A - Rotation 4 - Quads & Calves
Squats - 5/3/1 - Rotation 3 Week 3
warms x 2
5 x 220
3 x 250
1 x 280
2 x 280
Strive Leg Extensions
warms x 2
10 x 240
10 x 250
Front Squats
warms x 2
6 x 155
7 x 155
7 x 155
6 x 160
Roman Chair Squats
12 x 25
12 x 35
12 x 45
Steady State Cardio 10 Minutes
warms x 2
5 x 220
3 x 250
1 x 280
2 x 280
Strive Leg Extensions
warms x 2
10 x 240
10 x 250
Front Squats
warms x 2
6 x 155
7 x 155
7 x 155
6 x 160
Roman Chair Squats
12 x 25
12 x 35
12 x 45
Steady State Cardio 10 Minutes
Saturday, October 9, 2010
Routine A - Rotation 3 - Chest & Tris
Hammer Strength Incline Press
warms x 3
8 x 270
7 x 290
4 x 300
Hammer Strength Bench
warms x 2
10 x 230
7 x 230
Weighted Chest Dips
15 x 25
11 x 25
10 x 25
8 x 25
Rack Push-Ups
30, 22
Tricep Pressdowns
warms x 2
10 x 190
10 x 200
9 x 205
DB Extensions
warms x 1
11 x 75
11 x 75
Sing Reverse Grip Pressdowns
12 x 30
12 x 30
Steady State Cardio 10 Minutes
warms x 3
8 x 270
7 x 290
4 x 300
Hammer Strength Bench
warms x 2
10 x 230
7 x 230
Weighted Chest Dips
15 x 25
11 x 25
10 x 25
8 x 25
Rack Push-Ups
30, 22
Tricep Pressdowns
warms x 2
10 x 190
10 x 200
9 x 205
DB Extensions
warms x 1
11 x 75
11 x 75
Sing Reverse Grip Pressdowns
12 x 30
12 x 30
Steady State Cardio 10 Minutes
Friday, October 8, 2010
Routine A - Rotation 1 - Quads & Calves
Squats - 5/3/1 Week 2 Rotation 3
warms x 2
3 x 210
3 x 240
3 x 270
3 x 270
Strive Leg Extensions
warms x 2
10 x 230
10 x 240
Front Squats
warms x 2
8 x 155
7 x 155
6 x 155
5 x 160
Roman Chair Squats (Had to drop the split squats-stresses my lower back)
12 x 25
12 x 25
12 x 25
Single Seated Calf Raises
20 x 45
20 x 55
16 x 60
Steady State Cardio 10 Minutes
warms x 2
3 x 210
3 x 240
3 x 270
3 x 270
Strive Leg Extensions
warms x 2
10 x 230
10 x 240
Front Squats
warms x 2
8 x 155
7 x 155
6 x 155
5 x 160
Roman Chair Squats (Had to drop the split squats-stresses my lower back)
12 x 25
12 x 25
12 x 25
Single Seated Calf Raises
20 x 45
20 x 55
16 x 60
Steady State Cardio 10 Minutes
Tuesday, October 5, 2010
Routine A - Rotation 2 - Delts & Bis
Seated Military Press Smith
warms x 3
8 x 130
8 x 145
8 x 155
Seated Side Laterals
warms x 1
10 x 30
10 x 30
10 x 30
Superset
Barbel Front Raises
warms x 1
12 x 65
10 x 80
-------------------------
Reverse Pec Dec
warms x 1
12 x 70
10 x 80
Barbell Crul
warms x 2
6 x 115
5 x 115
5 x 115
Rope Curls
warms x 1
10 x 185
9 x 185
8 x 185
Conc Curls
12 x 40
11 x 40
Steady State Cardio 15 Minutes
warms x 3
8 x 130
8 x 145
8 x 155
Seated Side Laterals
warms x 1
10 x 30
10 x 30
10 x 30
Superset
Barbel Front Raises
warms x 1
12 x 65
10 x 80
-------------------------
Reverse Pec Dec
warms x 1
12 x 70
10 x 80
Barbell Crul
warms x 2
6 x 115
5 x 115
5 x 115
Rope Curls
warms x 1
10 x 185
9 x 185
8 x 185
Conc Curls
12 x 40
11 x 40
Steady State Cardio 15 Minutes
Monday, October 4, 2010
Routine A - Rotation 2 -Back & Hammies
Wide Grip Pulldowns
warms x 3
8 x 170
8 x 175
6 x 180
Deadlifts - 5/3/1 - Rotation 3 week 1
warms x 2
5 x 240
5 x 270
5 x 310
3 x 310
Bench Rows
warms x 1
10 x 90
10 x 90
8 x 95
Seated Rows
12 x 135
11 x 140
10 x 140
Lying Leg Curl
warms x 2
10 x 165
8 x 90
8 x 90
Single Leg Curl
12 x 50
12 x 55
10 x 60
Steady State Cardio 15 Minutes
warms x 3
8 x 170
8 x 175
6 x 180
Deadlifts - 5/3/1 - Rotation 3 week 1
warms x 2
5 x 240
5 x 270
5 x 310
3 x 310
Bench Rows
warms x 1
10 x 90
10 x 90
8 x 95
Seated Rows
12 x 135
11 x 140
10 x 140
Lying Leg Curl
warms x 2
10 x 165
8 x 90
8 x 90
Single Leg Curl
12 x 50
12 x 55
10 x 60
Steady State Cardio 15 Minutes
Saturday, October 2, 2010
Routine A - Rotation 2 - Chest & Tris
Hammer Strength Incline Press
warms x 3
8 x 270
7 x 290
5 x 300
Hammer Strength Bench
warms x 2
9 x 250
6 x 250
Chest Dips
13 x 35
10 x 35
9 x 35
8 x 35
Rack Push Ups
30, 19
Tricep Pressdowns
warms x 2
10 x 190
10 x 200
9 x 210
DB Extensions
warms x 1
12 x 75
12 x 75
Single Reverse Grip Pressdowns
12 x 40
12 x 40
Steady State Cardio 15 Minutes
warms x 3
8 x 270
7 x 290
5 x 300
Hammer Strength Bench
warms x 2
9 x 250
6 x 250
Chest Dips
13 x 35
10 x 35
9 x 35
8 x 35
Rack Push Ups
30, 19
Tricep Pressdowns
warms x 2
10 x 190
10 x 200
9 x 210
DB Extensions
warms x 1
12 x 75
12 x 75
Single Reverse Grip Pressdowns
12 x 40
12 x 40
Steady State Cardio 15 Minutes
Friday, October 1, 2010
Routine A - Rotation 2 - Quads & Calves
Squats - 5/3/1 - Rotation 3 - Week 1
warms x 2
5 x 190
5 x 225
5 x 250
5 x 250
Leg Extensions
warms x 2
10 x 305
9 x 305
Front Squats
warms x 2
7 x 155
6 x 155
6 x 155
6 x 155
Split Squats
12 x 65
12 x 95
11 x 105
Single Seated Calf Raises
20 x 45
20 x 55
16 x 60
15 x 65
12 x 70
Steady State Cardio 10 Minutes
warms x 2
5 x 190
5 x 225
5 x 250
5 x 250
Leg Extensions
warms x 2
10 x 305
9 x 305
Front Squats
warms x 2
7 x 155
6 x 155
6 x 155
6 x 155
Split Squats
12 x 65
12 x 95
11 x 105
Single Seated Calf Raises
20 x 45
20 x 55
16 x 60
15 x 65
12 x 70
Steady State Cardio 10 Minutes
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