Slight Incline DB Press
warms x 3, 8 x 90, 8 x 90, DS:8 x 90-8 x 65
Bench
warms x 2, DS:7 x 195-7 x 165, DS:6 x 195-7 x 165-9 x 135
Weighted Chest Dips
18 x 25, 12 x 45, DS:8 x 55-8 x BW
Incline DB Press x Reps
17 x 55, 12 x 55, 10 x 55
Sprints Bike 30 Minutes
SSC 20 Minutes
========================
PM Cardio
Sprints Bike 30 Minutes
SSC 20 Minutes
Tuesday, July 31, 2012
Monday, July 30, 2012
Routine B - Rotation 4 - Quads, Abs & Cardio
Leg Press
warms x 4, DS: 7 x 650-7 x 610, DS: 7 x 650-7 x 610-10 x 380
Squats
warms x 2, DS:6 x 225-6 x 185, DS:6 x 225-6 x 185-10 x 135
Leg Extension
10 x 160, 11 x 160, 11 x 160
Sissy Squats
12 x 35, 12 x 35, 10 x 35
Hanging Leg Raises
warms x 1, 12, 12, 11
Sprints Bike 20 Minutes
===================
PM Cardio
Sprints Bike 30 Minutes
SSC 30 Minutes
warms x 4, DS: 7 x 650-7 x 610, DS: 7 x 650-7 x 610-10 x 380
Squats
warms x 2, DS:6 x 225-6 x 185, DS:6 x 225-6 x 185-10 x 135
Leg Extension
10 x 160, 11 x 160, 11 x 160
Sissy Squats
12 x 35, 12 x 35, 10 x 35
Hanging Leg Raises
warms x 1, 12, 12, 11
Sprints Bike 20 Minutes
===================
PM Cardio
Sprints Bike 30 Minutes
SSC 30 Minutes
Sunday, July 29, 2012
Saturday, July 28, 2012
Routine B - Rotation 3 - Arms & Cardio
Bar Curls
warms x 3, DS:6 x 95-6 x 75, DS:6 x 95-6 x 75
Alt. DB Curls
8 x 0, 8 x 50, DS:8 x 50-8 x 35
Concentrated DB Curl
12 x 35, 12 x 3, 11 x 35
Weighted Tricep Dips
DS:17 x 45-14 x 25, DS:15 x 45-10 x 25, DS:10 x 45-8 x 25-6 x BW
Rope Pressdowns
12 x 120, 10 x 120, DS:10 x 115-10 x 90
Reverse Grip Pressdowns
12 x 120, 12 x 125
Sprints Bike 40 Minutes
SSC 40 Minutes
===========================
PM Cardio
Sprints Bike 40 Minutes
SSC 30 Minutes
warms x 3, DS:6 x 95-6 x 75, DS:6 x 95-6 x 75
Alt. DB Curls
8 x 0, 8 x 50, DS:8 x 50-8 x 35
Concentrated DB Curl
12 x 35, 12 x 3, 11 x 35
Weighted Tricep Dips
DS:17 x 45-14 x 25, DS:15 x 45-10 x 25, DS:10 x 45-8 x 25-6 x BW
Rope Pressdowns
12 x 120, 10 x 120, DS:10 x 115-10 x 90
Reverse Grip Pressdowns
12 x 120, 12 x 125
Sprints Bike 40 Minutes
SSC 40 Minutes
===========================
PM Cardio
Sprints Bike 40 Minutes
SSC 30 Minutes
Friday, July 27, 2012
Routine B - Rotation 3 - Delts, Hammies, Abs & Cardio
Seated DB Press
warms x 3, DS:8 x 70-8 x 0, DS:9 x 70-9 x 0
Bar Shrugs
warms x 2, DS:8 x 315-8 x 275, DS:8 x 315-8 x 275
Superset
Front Raises - Bar
12 x 40, 12 x 40, 12 x 40
---------------------------
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 30
Glute/Ham Raises
12, 11, 11, 11
DB Leg Curl
warms x 1, DS:10 x 60-10 x 40, DS:10 x 65-10 x 4
Cable Crunch
17 x 140, 1 x 140, 12 x 140, 12 x 140
Sprints Bike 30 Minutes
warms x 3, DS:8 x 70-8 x 0, DS:9 x 70-9 x 0
Bar Shrugs
warms x 2, DS:8 x 315-8 x 275, DS:8 x 315-8 x 275
Superset
Front Raises - Bar
12 x 40, 12 x 40, 12 x 40
---------------------------
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 30
Glute/Ham Raises
12, 11, 11, 11
DB Leg Curl
warms x 1, DS:10 x 60-10 x 40, DS:10 x 65-10 x 4
Cable Crunch
17 x 140, 1 x 140, 12 x 140, 12 x 140
Sprints Bike 30 Minutes
Thursday, July 26, 2012
Routine B - Rotation 3 - Back, Calves & Cardio
Pulldowns
warms x 3, DS:6 x 180-6 x 150, DS:6 x 180-6 x 160
DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:6 x 110-7 x 90
Close Grip Seated Row
12 x 140, 11 x 145, 11 x 145
Bent Over Bar Row w/ Chains
15 x 145, 14 x 145, 13 x 145
Donkey Calf Raises
warms x 2, 13 x rack+90, 12 x rack+90, 12 x rack+90
Sprints Elip 20 Minutes (20 sprints)
SSC 35 Minutes
==========================================
PM Cardio
Sprints Bike 40 Minutes
SSC 20 Minutes
warms x 3, DS:6 x 180-6 x 150, DS:6 x 180-6 x 160
DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:6 x 110-7 x 90
Close Grip Seated Row
12 x 140, 11 x 145, 11 x 145
Bent Over Bar Row w/ Chains
15 x 145, 14 x 145, 13 x 145
Donkey Calf Raises
warms x 2, 13 x rack+90, 12 x rack+90, 12 x rack+90
Sprints Elip 20 Minutes (20 sprints)
SSC 35 Minutes
==========================================
PM Cardio
Sprints Bike 40 Minutes
SSC 20 Minutes
Wednesday, July 25, 2012
Routine B - Rotation 3 - Chest & Cardio
Slight Incline DB Press
warms x3, 10 x 80, 8 x 85, 9 x85
Bench
warms x 2, DS:7 x 195-7 x 165, DS:8 x 185-8 x 165-9 x 135
Weighted Chest Dips
17 x 25, 13 x 45, DS:12 x 45-12 x bw
Incline DB Press x Reps
20 x 55, 17 x 55, 13 x 55
Sprints Bike 40 Minutes
SSC 20 Minutes
=========================
PM Cardio
Sprints Bike 30 Minutes
SSC 20 Minutes
warms x3, 10 x 80, 8 x 85, 9 x85
Bench
warms x 2, DS:7 x 195-7 x 165, DS:8 x 185-8 x 165-9 x 135
Weighted Chest Dips
17 x 25, 13 x 45, DS:12 x 45-12 x bw
Incline DB Press x Reps
20 x 55, 17 x 55, 13 x 55
Sprints Bike 40 Minutes
SSC 20 Minutes
=========================
PM Cardio
Sprints Bike 30 Minutes
SSC 20 Minutes
Monday, July 23, 2012
Routine B - Rotation 3 - Quads, Abs & Vardio
Leg Press
warms x 4, DS:8 x 630-8 x 590, DS:7 x 650-7 x 610
Squats
warms x 2, DS: 4 x 265-4 x 235, DS:5 x 235-5 x 225-7 x 145
Leg Extensions
12 x 210, 11 x 210, 10 x 210
Sissy Squats
12 x 25, 12 x 25, 10 x 45
Hanging Leg Raises
warms x 1, 13, 12, 10
Sprints Bike 40 Minutes
SSC 35 Minutes
warms x 4, DS:8 x 630-8 x 590, DS:7 x 650-7 x 610
Squats
warms x 2, DS: 4 x 265-4 x 235, DS:5 x 235-5 x 225-7 x 145
Leg Extensions
12 x 210, 11 x 210, 10 x 210
Sissy Squats
12 x 25, 12 x 25, 10 x 45
Hanging Leg Raises
warms x 1, 13, 12, 10
Sprints Bike 40 Minutes
SSC 35 Minutes
Monday, July 16, 2012
Saturday, July 14, 2012
Routine B - Rotation1 - Arms & Cardio
Barbell Curls
warms x 3, DS6 x 95-6 x 75, DS:6 x 95-6 x 75
Alt. DB Curls
8 x 50, 8 x 50, DS:8 x 50-8 x 30
Concentrated Curls
12 x 35, 12 x 40, DS: 10 x 40-10 x 25
Weighted Tri Dips
DS:20 x 45-16 x 25, DS:15 x 55-12 x 35,DS:11 x 55-8 x 35-8 x BW
Rope Pressdowns
12 x 115, 11 x 120, 10 x 120
Reverse Grip Pressdowns
12 x 120, 12 x 125
Sprints Bike 30 Minutes
SSC 35 Minutes
warms x 3, DS6 x 95-6 x 75, DS:6 x 95-6 x 75
Alt. DB Curls
8 x 50, 8 x 50, DS:8 x 50-8 x 30
Concentrated Curls
12 x 35, 12 x 40, DS: 10 x 40-10 x 25
Weighted Tri Dips
DS:20 x 45-16 x 25, DS:15 x 55-12 x 35,DS:11 x 55-8 x 35-8 x BW
Rope Pressdowns
12 x 115, 11 x 120, 10 x 120
Reverse Grip Pressdowns
12 x 120, 12 x 125
Sprints Bike 30 Minutes
SSC 35 Minutes
Friday, July 13, 2012
Routine B - Rotation 1 - Delts, Hammies, Abs & Cardio
DB Seated Press
warms x 3, DS: 8 x 70-8 x 50, DS:8 x 70-8 x 50
Bar Shrugs
warms x 2, DS:8 x 385-8 x 285, DS:6 385-8 x 285-8 x 225
Superset
Front Raise w/Bar
12 x 40, 12 x 40, 12 x 40
=============================
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 30
Glute/Ham Raises
12, 11, 10, 9
DB Leg Curls
warms x 1, DS:10 x 60-10 x 40, DS: 10 x 60-10 x 40
Cable Crunches
17 x 120, 15 x 140, 12 x 140, 10 x 140
SSC 35 Minutes
===========================
PM Cardio
Sprints Bike 30 Minutes
warms x 3, DS: 8 x 70-8 x 50, DS:8 x 70-8 x 50
Bar Shrugs
warms x 2, DS:8 x 385-8 x 285, DS:6 385-8 x 285-8 x 225
Superset
Front Raise w/Bar
12 x 40, 12 x 40, 12 x 40
=============================
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 30
Glute/Ham Raises
12, 11, 10, 9
DB Leg Curls
warms x 1, DS:10 x 60-10 x 40, DS: 10 x 60-10 x 40
Cable Crunches
17 x 120, 15 x 140, 12 x 140, 10 x 140
SSC 35 Minutes
===========================
PM Cardio
Sprints Bike 30 Minutes
Thursday, July 12, 2012
Routine B - Rotation 1 - Back, Calves & Cardio
Lat Pulldowns
warms x 3, DS: 6 x 170-6 x 150, DS:5 x 180-5 x 160
DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:7 x 110-7 x 90
Close Grip Seated Rows
12 x 140, 12 x 145, 11 x 150
Bent Over Bar Rows w/Chains
15 x 145, 13 x 145, 14 x 145
Donkey Calf Raises
warms x 2, 13 x 15+90, 12 x 15+90, 11 x 15+90
Sprints Bike 30 Minutes
SSC 35 Minutes
warms x 3, DS: 6 x 170-6 x 150, DS:5 x 180-5 x 160
DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:7 x 110-7 x 90
Close Grip Seated Rows
12 x 140, 12 x 145, 11 x 150
Bent Over Bar Rows w/Chains
15 x 145, 13 x 145, 14 x 145
Donkey Calf Raises
warms x 2, 13 x 15+90, 12 x 15+90, 11 x 15+90
Sprints Bike 30 Minutes
SSC 35 Minutes
Tuesday, July 10, 2012
Routine B - Rotation 1 - Chest & Cardio
Slight Incline DB Press
warms x 3, 10 x 90, 10 x 90, DS:8 x 90-6 x 60
Bench
warms x 2, DS:7 x 195-7 x 165, DS:6 x 195-6 x 165-7 x 135
Weighted Chest Dips
17 x 25, 12 x 45, DS:10 x 45-8 x BW
Incline DB Press X Reps
21 x 50, 17 x 50, 13 x 55
Sprints Bike 30 Minutes
SSC 35 Minutes
warms x 3, 10 x 90, 10 x 90, DS:8 x 90-6 x 60
Bench
warms x 2, DS:7 x 195-7 x 165, DS:6 x 195-6 x 165-7 x 135
Weighted Chest Dips
17 x 25, 12 x 45, DS:10 x 45-8 x BW
Incline DB Press X Reps
21 x 50, 17 x 50, 13 x 55
Sprints Bike 30 Minutes
SSC 35 Minutes
Monday, July 9, 2012
Routine B - Rotation 1 - Quads, Abs & Cardio
Leg Press
warms x 4, DS:8 x 610-8 x 540, DS:7 x 630-8 x 590
Squats
warms x 2, DS: 6 x 265-6 x 235, DS:5 x 265-6 x 235
Leg Extensions
12 x 210, 11 x 210, 10 x 210
Roman Chair Squats
12 x 25, 12 x 25, 12 x 25
Hanging Leg Raises
warms x 1, 12, 12, 11
Sprints Bike 30 Minutes
SSC 35 Minutes
warms x 4, DS:8 x 610-8 x 540, DS:7 x 630-8 x 590
Squats
warms x 2, DS: 6 x 265-6 x 235, DS:5 x 265-6 x 235
Leg Extensions
12 x 210, 11 x 210, 10 x 210
Roman Chair Squats
12 x 25, 12 x 25, 12 x 25
Hanging Leg Raises
warms x 1, 12, 12, 11
Sprints Bike 30 Minutes
SSC 35 Minutes
Sunday, July 8, 2012
Saturday, July 7, 2012
Routine A - Rotation 4 - Arms & Cardio
Hammer Curls
warms x 2, DS:6 x 75-6 x 55, DS:6 x 75-6 x 55
Close Grip Curl
warms x 2, 8 x 90, DS:8 x 90-8 x 50
Tricep Pressdown
warms x 2, DS:8 x 250-8 x 230, DS:8 x 250-8 x 230-8 x 200
French Press
warms x 1, 12 x 80, 11 x 80, CS:9 x 80-9 x 80 (close grip bench)
One Arm Rope Pressdown
12 x 70, 11 x 75
SSC 35 Minutes
warms x 2, DS:6 x 75-6 x 55, DS:6 x 75-6 x 55
Close Grip Curl
warms x 2, 8 x 90, DS:8 x 90-8 x 50
Tricep Pressdown
warms x 2, DS:8 x 250-8 x 230, DS:8 x 250-8 x 230-8 x 200
French Press
warms x 1, 12 x 80, 11 x 80, CS:9 x 80-9 x 80 (close grip bench)
One Arm Rope Pressdown
12 x 70, 11 x 75
SSC 35 Minutes
Friday, July 6, 2012
Routine A - Rotation 4 - Delts, Hammies, Abs & Cardio
Side Lateral Raises
warms x 3, DS:6 x 40-6 x 35, DS:4 x 45-5 x 35-5 x 25
Incline DB Delt Press
warms x 1, 11 x 70, 10 x 75, DS:8 x 80-8 x 55
Upright Rows
warms x 1, 12 x 90, 11 x 90, 10 x 90
Front Raise w/Plate
12 x 45, 12 x 45
Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:13 x 100-13 x 80
Lying leg Curl
warms x 2, 12 x 120, DS:11 x 120-11 x 80
Machine Crunches
16 x 100, 16 x 110, 15 x 120, 12 x 130
Sprints Bike 30 Minutes
SSC 35 Minutes
warms x 3, DS:6 x 40-6 x 35, DS:4 x 45-5 x 35-5 x 25
Incline DB Delt Press
warms x 1, 11 x 70, 10 x 75, DS:8 x 80-8 x 55
Upright Rows
warms x 1, 12 x 90, 11 x 90, 10 x 90
Front Raise w/Plate
12 x 45, 12 x 45
Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:13 x 100-13 x 80
Lying leg Curl
warms x 2, 12 x 120, DS:11 x 120-11 x 80
Machine Crunches
16 x 100, 16 x 110, 15 x 120, 12 x 130
Sprints Bike 30 Minutes
SSC 35 Minutes
Thursday, July 5, 2012
Routine A - Rotation 4 - Back & Cardio
Wide Grip Pulldowns
warms x 3, DS:8 x 170-8 x 150, DS:6 x 170-5 x 150
Bent Over Bar Rows
warms x 2, DS: 8 x 215-8 x 195, DS:7 x 225-7 x 205, DS:7 x 225-7 x 205
Standing Single Arm Cable Row
12 x 125, 12 x 130, 12 x 140
Deads with Chains
16 x 225, 12 x 235
Sprints Bike 30 Minutes
SSC 35 Minutes
warms x 3, DS:8 x 170-8 x 150, DS:6 x 170-5 x 150
Bent Over Bar Rows
warms x 2, DS: 8 x 215-8 x 195, DS:7 x 225-7 x 205, DS:7 x 225-7 x 205
Standing Single Arm Cable Row
12 x 125, 12 x 130, 12 x 140
Deads with Chains
16 x 225, 12 x 235
Sprints Bike 30 Minutes
SSC 35 Minutes
Wednesday, July 4, 2012
Routine A - Rotation 4 - Chest & Cardio
Bench
warms x 3, DS:6 x 205-6 x 175, DS:5 x 215-6 x 185, DS:5 x 215-6 x 195-10 x 135
Incline DB Press
warms x 1, 9 x 75, 9 x 75, DS:9 x 75-9 x 50
Slight Incline DB Fly
12 x 50, 12 x 50, 12 x 50
Uneven Push Ups
10-10-22, 10-10-13, 10-10-10
Sprints Bike 30 Minutes (did a few extra. I figured it couldn't hurt)
SSC 30 Minutes
warms x 3, DS:6 x 205-6 x 175, DS:5 x 215-6 x 185, DS:5 x 215-6 x 195-10 x 135
Incline DB Press
warms x 1, 9 x 75, 9 x 75, DS:9 x 75-9 x 50
Slight Incline DB Fly
12 x 50, 12 x 50, 12 x 50
Uneven Push Ups
10-10-22, 10-10-13, 10-10-10
Sprints Bike 30 Minutes (did a few extra. I figured it couldn't hurt)
SSC 30 Minutes
Tuesday, July 3, 2012
Routine A - Rotation 4 - Quads, Abs & Cardio
Squats
warms x 3, DS:5 x 265-5 x 235, DS:5 x 265-5 x 235, 4 x275-3 x 245
Leg Press
warms x 1, 10 x 450, 10 x 520, 10 x 530
Leg Extensions
warms x 1, 11 x 210, 11 x 210, 10 x 210
DB Step Ups
12 x 35, 12 x 35, 11 x 40
Dragon Flags
warms x 1, 17, 13, 11
SSC 30 Minutes
warms x 3, DS:5 x 265-5 x 235, DS:5 x 265-5 x 235, 4 x275-3 x 245
Leg Press
warms x 1, 10 x 450, 10 x 520, 10 x 530
Leg Extensions
warms x 1, 11 x 210, 11 x 210, 10 x 210
DB Step Ups
12 x 35, 12 x 35, 11 x 40
Dragon Flags
warms x 1, 17, 13, 11
SSC 30 Minutes
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