Deads - 5/3/1 - Rt5/Wk1
warms x 4, 5 x 250, 5 x 290, 5 x 330, 5 x 330
DB Leg Curls
warms x 2, 8 x 70, 9 x 70, 8 x 70
Reverse Bar Lunge
warms x 1 , 4 x 145, 4 x 155
Stiff DB Deads
warms x 1, 10 x 115, 10 x 120
Cable Crunch w/Alt Side Crunches
15 x 130, 11 x 130, 10 x 130, 9 x 130
SSC 25 Minutes
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Routine C - Rotation 1 - Chest, Tris & Cardio
Low strength today.
Bench - 5/3/1 - Rt5/Rt1
warms x 3, 5 x 160, 5 x 185, 5 x 210, 9 x 210, 20 x 155
Weighted Chest Dips
8 x 50, 8 x 50, 8 x 40, 7 x 40
Machine Incline Press
12 x 185, 12 x 185, 11 x 210
Incline DB Press 4/Reps
15 x 50, 20 x 45
Tri Pressdowns
warms x 2, 8 x 235, 8 x 240
Double DB Kickbacks
12 x 40, 12 x 45, 10 x 45
Single Arm Pressdowns
12 x 80, 12 x 80
SSC 25 Minutes
---------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 25 Minutes
Bench - 5/3/1 - Rt5/Rt1
warms x 3, 5 x 160, 5 x 185, 5 x 210, 9 x 210, 20 x 155
Weighted Chest Dips
8 x 50, 8 x 50, 8 x 40, 7 x 40
Machine Incline Press
12 x 185, 12 x 185, 11 x 210
Incline DB Press 4/Reps
15 x 50, 20 x 45
Tri Pressdowns
warms x 2, 8 x 235, 8 x 240
Double DB Kickbacks
12 x 40, 12 x 45, 10 x 45
Single Arm Pressdowns
12 x 80, 12 x 80
SSC 25 Minutes
---------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 25 Minutes
Friday, August 26, 2011
Routine C - Rotation 1 - Back, Calves & Cardio
Weighted Pull Ups
11 x 10, 10 x 10, 9 x 15, 6 x 20, 5 x 25
T-Bar Rows
warms x 2, 7 x 180, 8 x 180, 8 x 180, 25 x 90
Seated Cable Row Wide Grip
warms x 1, 8 x 190, 8 x 195, 7 x 200, 25 x 130
Straight Arm Pulldowns
warms x 1, 15 x 125, 13 x 130
Standing Calf Raises
warms x 3, 14 x 475, 11 x 525, 10 x 575
SSC 25 Minutes
11 x 10, 10 x 10, 9 x 15, 6 x 20, 5 x 25
T-Bar Rows
warms x 2, 7 x 180, 8 x 180, 8 x 180, 25 x 90
Seated Cable Row Wide Grip
warms x 1, 8 x 190, 8 x 195, 7 x 200, 25 x 130
Straight Arm Pulldowns
warms x 1, 15 x 125, 13 x 130
Standing Calf Raises
warms x 3, 14 x 475, 11 x 525, 10 x 575
SSC 25 Minutes
Thursday, August 25, 2011
Routine C - Rotation 1 - Quads, Abs & Cardio
Squats - 5/3/1 - Rt4/ Deload
warms x 3, 5 x 185, 5 x 200, 5 x 215, 15 x 215, 12 x 205
Leg Extensions
warms x 2, 12 x 200, 11 x 205
Walking DB Lunges
warms x 1, 8 x 55, 8 x 55, 8 x 60
Front Squats
12 x 135, 11 x 140, 10 x 140, 20 x 95
Machine Crunches
warms x 1, 15 x 14, 14 x 14, 12 x 14
SSC 30 Minutes
warms x 3, 5 x 185, 5 x 200, 5 x 215, 15 x 215, 12 x 205
Leg Extensions
warms x 2, 12 x 200, 11 x 205
Walking DB Lunges
warms x 1, 8 x 55, 8 x 55, 8 x 60
Front Squats
12 x 135, 11 x 140, 10 x 140, 20 x 95
Machine Crunches
warms x 1, 15 x 14, 14 x 14, 12 x 14
SSC 30 Minutes
Wednesday, August 24, 2011
Routine B - Rotation 4 - Delts, Bis & Cardio
Machine Delt Press
warms x 3, 7 x 245, 6 x 250, 5 x 255, 25 x 140
Barbell Shrugs
warms x 2, 8 x 345, 8 x 355, 8 x 360, 25 x 225
===================================
Superset
Bar Front Raises
12 x 60, 12 x 60, 12 x 60
---------------------------
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 30
===================================
Barbell Curls (drop sets)
warms x 3, DS:6 x 100 - 6 x 80, DS:6 x 100 - 6 x 80
Alt DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45
Concentrated Curls
warms x 1, 9 x 45, 10 x 40, 20 x 25
Sprints Elliptical 10 Minutes
SSC 20 Minutes
warms x 3, 7 x 245, 6 x 250, 5 x 255, 25 x 140
Barbell Shrugs
warms x 2, 8 x 345, 8 x 355, 8 x 360, 25 x 225
===================================
Superset
Bar Front Raises
12 x 60, 12 x 60, 12 x 60
---------------------------
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 30
===================================
Barbell Curls (drop sets)
warms x 3, DS:6 x 100 - 6 x 80, DS:6 x 100 - 6 x 80
Alt DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45
Concentrated Curls
warms x 1, 9 x 45, 10 x 40, 20 x 25
Sprints Elliptical 10 Minutes
SSC 20 Minutes
Tuesday, August 23, 2011
Routine B - Rotation 4 - Hammies, Abs & Cardio
Deads - 5/3/1 - Rt4/Deload
warms x 4, 5 x 230, 5 x 250, 5 x 265, 20 x 265
Glute/Ham Raises
10,10,10,10
Split Squats
warms x 1, 10 x 155, 10 x 165
Good Mornings
warms x 1, 10 x 170, 10 x 180
Ab Wheel
15,15,13,14
SSC 20 Minutes
warms x 4, 5 x 230, 5 x 250, 5 x 265, 20 x 265
Glute/Ham Raises
10,10,10,10
Split Squats
warms x 1, 10 x 155, 10 x 165
Good Mornings
warms x 1, 10 x 170, 10 x 180
Ab Wheel
15,15,13,14
SSC 20 Minutes
Monday, August 22, 2011
Routine B - Rotation 4 - Chest, Tris, & Cardio
Bench - 5/3/1 - Rt4 Deload
warms x 2, 5 x 145, 5 x 155, 5 x 170, 19 x 170, 15 x 155
Machine Incline Press
warms x 2, 8 x 225, 7 x 240, 6 x 255
Cable Crossovers
17 x 70, 17 x 70, 16 x 70
Pushups
30, 21
Weighted Tricep Dip
9 x 30, 9 x 30, 9 x 30
Rope Pressdowns
12 x 110, 12 x 115, 10 x 120
Single Reverse Grip Pressdowns
12 x 40, 12 x 50
SSC 25 Minutes
warms x 2, 5 x 145, 5 x 155, 5 x 170, 19 x 170, 15 x 155
Machine Incline Press
warms x 2, 8 x 225, 7 x 240, 6 x 255
Cable Crossovers
17 x 70, 17 x 70, 16 x 70
Pushups
30, 21
Weighted Tricep Dip
9 x 30, 9 x 30, 9 x 30
Rope Pressdowns
12 x 110, 12 x 115, 10 x 120
Single Reverse Grip Pressdowns
12 x 40, 12 x 50
SSC 25 Minutes
Saturday, August 20, 2011
Routine B - Rotation 4 - Back, Calves, Cardio
Lat Pulldowns - Palms In
warms x 3
6 x 250, 6 x 205, DS: 5 x 210 - 10 x 130
DB Bent Over Rows
warms x 2, 10 x 105, 8 x 11, 6 x 115, 20 x 80
Close Grip Seated Rows
warms x 1, 10 x 180, 9 x 180, 10 x 170
Bent Over Bar Rows 4/reps
warms x 1, 12 x 205, 10 x 205, 20 x 135
Donkey Calf Raises
warms x 3, 15 x Rack +150,13 x Rack +150, 12 x Rack +150
SSC 20 Minutes
warms x 3
6 x 250, 6 x 205, DS: 5 x 210 - 10 x 130
DB Bent Over Rows
warms x 2, 10 x 105, 8 x 11, 6 x 115, 20 x 80
Close Grip Seated Rows
warms x 1, 10 x 180, 9 x 180, 10 x 170
Bent Over Bar Rows 4/reps
warms x 1, 12 x 205, 10 x 205, 20 x 135
Donkey Calf Raises
warms x 3, 15 x Rack +150,13 x Rack +150, 12 x Rack +150
SSC 20 Minutes
Friday, August 19, 2011
Routine B - Rotation 4 - Quads, Abs & Cardio
Squats - 5/3/1 - Rt4/Wk3
warms x 3, 5 x 230, 3 x 260, 1 x 290, 3 x 290, 20 x 205
Hack Squats
warms x 2, 6 x 230, 5 x 240
Leg Extensions
warms x 1, 12 x 195, 12 x 195, 11 x 200, 17 x 130
Roman Chair Squats
12 x 50, 12 x 50, 12 x 50, 20 x BW
Hanging Flags w/Rev. Crunch
15, 14, 13
SSC 20 Minutes
warms x 3, 5 x 230, 3 x 260, 1 x 290, 3 x 290, 20 x 205
Hack Squats
warms x 2, 6 x 230, 5 x 240
Leg Extensions
warms x 1, 12 x 195, 12 x 195, 11 x 200, 17 x 130
Roman Chair Squats
12 x 50, 12 x 50, 12 x 50, 20 x BW
Hanging Flags w/Rev. Crunch
15, 14, 13
SSC 20 Minutes
Thursday, August 18, 2011
Routine B - Rotation 3 - Delts, Bis & Cardio
Machine Delt Press
warms x 3, 8 x 230, 6 x 245, 6 x 255
Barbell Shrugs
warms x 2, 8 x 235, 8 x 245, 7 x 255, 30 x 135
Superset
Bar Front Raises
12 x 60, 12 x 60, 12 x 60
-------------------------
Bent Over Lateral Raise
12 x 30, 12 x 30, 12 x 30
Barbell Curls
warms x 3, DS:6 x 100 - 6 x 70, DS:6 x 100 - 6 x 80
Alt DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45
Single Con. DB Curls
warms x 1, 12 x 40, 8 x 45
Sprints Elliptical 10 Minutes
SSC 20 Minutes
------------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes
warms x 3, 8 x 230, 6 x 245, 6 x 255
Barbell Shrugs
warms x 2, 8 x 235, 8 x 245, 7 x 255, 30 x 135
Superset
Bar Front Raises
12 x 60, 12 x 60, 12 x 60
-------------------------
Bent Over Lateral Raise
12 x 30, 12 x 30, 12 x 30
Barbell Curls
warms x 3, DS:6 x 100 - 6 x 70, DS:6 x 100 - 6 x 80
Alt DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45
Single Con. DB Curls
warms x 1, 12 x 40, 8 x 45
Sprints Elliptical 10 Minutes
SSC 20 Minutes
------------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes
Wednesday, August 17, 2011
Routine B - Rotation 3 - Hammies, Abs & Cardio
Deads - 5/3/1 - Rt4/Wk3
warms x 3, 5 x 285, 3 x 325, 1 x 360, 4 x 360, 15 x 255
Glute/Ham Raises
10, 10, 9, 9
Split Squats
warms x 1, 10 x 145, 10 x 155
Good Mornings
warms x 1, 10 x 165, 10 x 165
Cable Crunches
19 x 150, 14 x 160, 12 x 160, 11 x 160
SSC 20 Minutes
--------------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes
warms x 3, 5 x 285, 3 x 325, 1 x 360, 4 x 360, 15 x 255
Glute/Ham Raises
10, 10, 9, 9
Split Squats
warms x 1, 10 x 145, 10 x 155
Good Mornings
warms x 1, 10 x 165, 10 x 165
Cable Crunches
19 x 150, 14 x 160, 12 x 160, 11 x 160
SSC 20 Minutes
--------------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes
Tuesday, August 16, 2011
Routine B - Rotation 3 - Chest, Tris & Cardio
Bench - 5/3/1 - Rt4/Wk3
warms x 3, 5 x 180, 3 x 205, 1 x 230, 3 x 230, 20 x 155
Machine Incline Bench
warms x 2, 12 x 175, 10 x 210, 6 x 255
Cable Crossovers to Failure
18 x 70, 16 x 70, 14 x 70
Weighted Tri Dips to Failure
12 x 30, 11 x 30, 10 x 30
Rope Pressdowns
12 x 110, 12 x 115, 11 x 120
Single Reverse Grip Pushdowns
13 x 40, 12 x 50
Sprints Elliptical 10 Minutes
SSC 20 Minutes
------------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes
warms x 3, 5 x 180, 3 x 205, 1 x 230, 3 x 230, 20 x 155
Machine Incline Bench
warms x 2, 12 x 175, 10 x 210, 6 x 255
Cable Crossovers to Failure
18 x 70, 16 x 70, 14 x 70
Weighted Tri Dips to Failure
12 x 30, 11 x 30, 10 x 30
Rope Pressdowns
12 x 110, 12 x 115, 11 x 120
Single Reverse Grip Pushdowns
13 x 40, 12 x 50
Sprints Elliptical 10 Minutes
SSC 20 Minutes
------------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes
Monday, August 15, 2011
Routine B - Rotation 3 - Back, Calves & Cardio
Lat Pulldowns - Palms in
warms x 3, 6 x 200, 6 x 205, 5 x 210
DB Bent Over Rows
warms x 2, 9 x 105, 8 x 110, 7 x 115, 20 x 80
Close Grip Seated Cable Rows
warms x 1, 12 x 175, 12 x 180, 10 x 190
Bent Over Bar Rows for Reps
warms x 1, 17 x 205, 14 x 205, 20 x 135
Donkey Calf Raises
warms x 3, 15 x Rack +150, 14 x Rack +150, 13 x Rack +150
Sprints Elliptical 7 Minutes
SSC 20 Minutes
----------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes
warms x 3, 6 x 200, 6 x 205, 5 x 210
DB Bent Over Rows
warms x 2, 9 x 105, 8 x 110, 7 x 115, 20 x 80
Close Grip Seated Cable Rows
warms x 1, 12 x 175, 12 x 180, 10 x 190
Bent Over Bar Rows for Reps
warms x 1, 17 x 205, 14 x 205, 20 x 135
Donkey Calf Raises
warms x 3, 15 x Rack +150, 14 x Rack +150, 13 x Rack +150
Sprints Elliptical 7 Minutes
SSC 20 Minutes
----------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes
Saturday, August 13, 2011
Routine C - Rotation 2 - Quads, Abs & Cardio
Squats - 5/3/1 - Rt4/Wk2
warms x 3, 3 x 215, 2 x 245, x 275, 6 x 275, 20 x 205
Hack Squats
warms x 2, 6 x 230, 6 x 240
Leg Extensions
warms x 1, 12 x 195, 12 x 195, 11 x 195
Roman Chair Squats
12 x 50, 12 x 50, 12 x 50
Hang Leg Raises
warms x 1, 10, 10, 8
SSC 20 Minutes
warms x 3, 3 x 215, 2 x 245, x 275, 6 x 275, 20 x 205
Hack Squats
warms x 2, 6 x 230, 6 x 240
Leg Extensions
warms x 1, 12 x 195, 12 x 195, 11 x 195
Roman Chair Squats
12 x 50, 12 x 50, 12 x 50
Hang Leg Raises
warms x 1, 10, 10, 8
SSC 20 Minutes
Friday, August 12, 2011
Routine B - Rotation 2 - Delts, Bis & Cardio
Machine Delt Press
warms x 3, 11 x 185, 12 x 185, 12 x 185
Bar Shrugs
warms x 2, 8 x 315, 8 x 235, 8 x 245
Superset
Front Raises
12 x 60, 12 x 60, 12 x 60
-----------------------------
Bent Over Lat Raises
12 x 30, 12 x 30, 12 x 30
Bar Curls
warms x 3, 8 x 70, 8 x 70
Alt. DB Curls
warms x 1, 6 x 45, 6 x 45
SSC 20 Minutes
warms x 3, 11 x 185, 12 x 185, 12 x 185
Bar Shrugs
warms x 2, 8 x 315, 8 x 235, 8 x 245
Superset
Front Raises
12 x 60, 12 x 60, 12 x 60
-----------------------------
Bent Over Lat Raises
12 x 30, 12 x 30, 12 x 30
Bar Curls
warms x 3, 8 x 70, 8 x 70
Alt. DB Curls
warms x 1, 6 x 45, 6 x 45
SSC 20 Minutes
Thursday, August 11, 2011
Routine B - Rotation 2 - Hammies, Abs & Cardio
Sinuses are holding back from really pushing. I'm going to the Dr tomorrow after work.
Deads - 5/3/1 - Rt4/Wk2
warms x 4, 3 x 265, 3 x 305, 3 x 345, 7 x 345, 12 x 225
Glute/Ham Raises
10, 10, 9, 8
Split Squat
warms x 1, 10 x 135, 10 x 155
Good Mornings
warms x 1, 10 x 155, 10 x 165
Abs - ran late
SSC 15 Minutes
Deads - 5/3/1 - Rt4/Wk2
warms x 4, 3 x 265, 3 x 305, 3 x 345, 7 x 345, 12 x 225
Glute/Ham Raises
10, 10, 9, 8
Split Squat
warms x 1, 10 x 135, 10 x 155
Good Mornings
warms x 1, 10 x 155, 10 x 165
Abs - ran late
SSC 15 Minutes
Tuesday, August 9, 2011
Routine B - Rotation 2 - Chest, Tris & Cardio
The shoulder sucked today.
Bench - 5/3/1 - Rt4/Wk2
warms x 3, 3 x 175, 3 x 195, 3 x 215, 4 x 215
Slight Incline DB Press
warms x 2, 15 x 70, 13 x 65
Cable Crossovers for Reps
20 x 60, 15 x 70, 12 x 70
Tri Pressdowns
25 x 150, 20 x 170, 21 x 170
Rope Pressdowns
12 x 105, 12 x 110, 12 x 110
Single Arm Reverse Pressdown
12 x 40, 12 x 40
SSC 25 Minutes
Bench - 5/3/1 - Rt4/Wk2
warms x 3, 3 x 175, 3 x 195, 3 x 215, 4 x 215
Slight Incline DB Press
warms x 2, 15 x 70, 13 x 65
Cable Crossovers for Reps
20 x 60, 15 x 70, 12 x 70
Tri Pressdowns
25 x 150, 20 x 170, 21 x 170
Rope Pressdowns
12 x 105, 12 x 110, 12 x 110
Single Arm Reverse Pressdown
12 x 40, 12 x 40
SSC 25 Minutes
Routine B - Rotation 2 - Back, Calves & Cardio (8-8-2011)
Lat Pulldowns (Palms In)
warms x 3, 7 x 195, 6 x 200, 6 x 200
DB Bent Over Rows
warms x 2, 8 x 100, 8 x 105, 7 x 110, 20 x 70
Close Grip Seated Row
warms x 1, 12 x 170, 11 x 180, 9 x 190
Bent Over Bar Rows for reps
warms x 1, 15 x 205, 12 x 205
Donkey Calf Raises
warms x 3, 15 x Rack + 150, 13 x Rack + 150, 13 x Rack + 150
SSC 20 Minutes
warms x 3, 7 x 195, 6 x 200, 6 x 200
DB Bent Over Rows
warms x 2, 8 x 100, 8 x 105, 7 x 110, 20 x 70
Close Grip Seated Row
warms x 1, 12 x 170, 11 x 180, 9 x 190
Bent Over Bar Rows for reps
warms x 1, 15 x 205, 12 x 205
Donkey Calf Raises
warms x 3, 15 x Rack + 150, 13 x Rack + 150, 13 x Rack + 150
SSC 20 Minutes
Saturday, August 6, 2011
Routine B - Rotation 2 - Quads, Abs & Cardio
Okay, I must have a sinus infection. When doing my high rep squats my head felt like it was going to explode. I stopped at 17 reps. The same thing happened the other day doing high rep deads.
Squats - 5/3/1 - Rt4/wK1
warms x 4, 5 x 200, 5 x 230, 5 x 260, 7 x 260, 17 x 205
Hack Squats (I didn't drop weight. Previously I was adding 45 for the bar..DUH!!)
warms x 2, 6 x 220, 6 x 230
Leg Extensions
warms x 1, 12 x 195, 12 x 195, 12 x 195
Roman Chair Squats
12 x 50, 12 x 50, 12 x 50
Flags w/Reverse Crunches
warms x 1, 15, 13, 12
SSC 20 Minutes
Squats - 5/3/1 - Rt4/wK1
warms x 4, 5 x 200, 5 x 230, 5 x 260, 7 x 260, 17 x 205
Hack Squats (I didn't drop weight. Previously I was adding 45 for the bar..DUH!!)
warms x 2, 6 x 220, 6 x 230
Leg Extensions
warms x 1, 12 x 195, 12 x 195, 12 x 195
Roman Chair Squats
12 x 50, 12 x 50, 12 x 50
Flags w/Reverse Crunches
warms x 1, 15, 13, 12
SSC 20 Minutes
Thursday, August 4, 2011
Routine B - Rotation 1 - Delts, Bis & Cardio
DB Press
warms x 3, DS:10 x 75-10 x 55, DS:11 x 70-10 x 55
Bar Shrugs
warms x 2, 8 x 315, 8 x 325, 8 x 325
SuperSet
Barbell Front Raises
12 x 60, 12 x 60, 12 x 60
----------------------------
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 30
Barbell Curls
warms x 3, DS:6 x 100-6 x 70, DS:6 x 100-6 x 70
Alt. DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45
Cont. Curls
warms x 1, 12 x 35, 10 x 40
SSC 20 Minutes
warms x 3, DS:10 x 75-10 x 55, DS:11 x 70-10 x 55
Bar Shrugs
warms x 2, 8 x 315, 8 x 325, 8 x 325
SuperSet
Barbell Front Raises
12 x 60, 12 x 60, 12 x 60
----------------------------
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 30
Barbell Curls
warms x 3, DS:6 x 100-6 x 70, DS:6 x 100-6 x 70
Alt. DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45
Cont. Curls
warms x 1, 12 x 35, 10 x 40
SSC 20 Minutes
Wednesday, August 3, 2011
Routine B - Rotation 1 - Hammies, Abs & Cardio
Deads - 5/3/1 - Rt4/Wk1
warms x 4, 5 x 250, 5 x 285, 5 x 325, 10 x 325, 20 x 265
Glute/Ham Raises
10, 8, 10, 9
Split Squats
warms x 1, 10 x 135, 10 x 135
Good Mornings
warms x 1, 10 x 145, 10 x 165
Machine Crunches
17 x 12, 17 x 13, 16 x 15, 15 x 15
Sprints Elliptical 10 Minutes
SSC 20 Minutes
warms x 4, 5 x 250, 5 x 285, 5 x 325, 10 x 325, 20 x 265
Glute/Ham Raises
10, 8, 10, 9
Split Squats
warms x 1, 10 x 135, 10 x 135
Good Mornings
warms x 1, 10 x 145, 10 x 165
Machine Crunches
17 x 12, 17 x 13, 16 x 15, 15 x 15
Sprints Elliptical 10 Minutes
SSC 20 Minutes
Tuesday, August 2, 2011
Routine B - Rotation 1 - Chest, Tris & Cardio
Bench - 5/3/1 - Rt4 / Wk 1
warms x 3, 6 x 160, 5 x 1 80, 5 x 205, 12 x 205, 10 x 185, 18 x 155
Slight Incline DB Press
warms x 3, 12 x 80, 10 x 80
Chest Dips
12 x 30, 11 x 30, 9 x 30
Machine Incline Press x reps
18 x 70, 19 x 90
Weighted Tri Dips
11 x 30, 9 x 30, 8 x 30
Rope Pressdowns
14 x 100, 12 x 105, 12 x 110
Reverse Grip Pushdown
12 x 130, 12 x 140
SSC 20 Minutes
warms x 3, 6 x 160, 5 x 1 80, 5 x 205, 12 x 205, 10 x 185, 18 x 155
Slight Incline DB Press
warms x 3, 12 x 80, 10 x 80
Chest Dips
12 x 30, 11 x 30, 9 x 30
Machine Incline Press x reps
18 x 70, 19 x 90
Weighted Tri Dips
11 x 30, 9 x 30, 8 x 30
Rope Pressdowns
14 x 100, 12 x 105, 12 x 110
Reverse Grip Pushdown
12 x 130, 12 x 140
SSC 20 Minutes
Monday, August 1, 2011
Routine B - Rotation 1 - Back, Calves & Cardio
Lat Pulldowns - Palms In
warms x 3, 6 x 195, 5 x 200, 5 x 200
DB Bent Over Rows
warms x 2, 8 x 100, 8 x 100, 8 x 105
Close Grip Seated Row
warms x 1, 12 x 170, 10 x 180, DS:10 x 180-10 x 135
Bent Over Barbell Rows w/Chains
warms x 1, 10 x 205, 10 x 205
Donkey Calf Raises
warms x 3, 15 x 380, 12 x 425, 11 x 450
SSC 20 Minutes
warms x 3, 6 x 195, 5 x 200, 5 x 200
DB Bent Over Rows
warms x 2, 8 x 100, 8 x 100, 8 x 105
Close Grip Seated Row
warms x 1, 12 x 170, 10 x 180, DS:10 x 180-10 x 135
Bent Over Barbell Rows w/Chains
warms x 1, 10 x 205, 10 x 205
Donkey Calf Raises
warms x 3, 15 x 380, 12 x 425, 11 x 450
SSC 20 Minutes
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