Seated Military Machine Press
warms x 3, DS:6 x 180-6 x 150, DS:6 x 210-6 x 180-6 x 150
Side Laterals
10 x 30, 10 x 30, 10 x30
Superset
Bent Over Laterals
12 x 35, 12 x 40, 12 x 40
=====================
DB Shrugs
12 x 115, 12 x 115, 12 x 115
Single Standing Leg Curl
warms x 2, 10 x 60, 10 x 60
Lying Leg Curl
warms x 2, DS:, 10 x 120-10 x 100, DS:10 x 120-10 x 100
Rope Crunches w/Alt Sides
15 x 100, 14 x 100, 11 x 100, 11 x 100
SSC 45 minutes
Friday, August 31, 2012
Thursday, August 30, 2012
Routine C - Rotation 4 - Back, Calves & Cardio
Pull Ups
warms x 2, 12, 11, 10, 9
Deads
warms x 2, DS:6 x 265-6 x 235, DS:8 x 265-7 x 235 (back strain skipped last DS)
Seated Cable Rows
12 x 145, 12 x 145, 10 x 150
High Cable Pulldowns
15 x 105, 14 x 110, 10 x 110
Standing Calf
warms x 3, 12 x 400, 10 x 425, 10 x 475
Sprints Eliptical 10 Minutes
SSC 30 Minutes
warms x 2, 12, 11, 10, 9
Deads
warms x 2, DS:6 x 265-6 x 235, DS:8 x 265-7 x 235 (back strain skipped last DS)
Seated Cable Rows
12 x 145, 12 x 145, 10 x 150
High Cable Pulldowns
15 x 105, 14 x 110, 10 x 110
Standing Calf
warms x 3, 12 x 400, 10 x 425, 10 x 475
Sprints Eliptical 10 Minutes
SSC 30 Minutes
Wednesday, August 29, 2012
Routine C - Rotation 4 - Cardio
Sprints Bike 20 Minutes (1 min)
SSC 45 Minutes
========================
PM Cardio
SSC 40 Minutes
SSC 45 Minutes
========================
PM Cardio
SSC 40 Minutes
Tuesday, August 28, 2012
Routine C - Rotation 4 - Chest & Cardio
Flat DB Press
warms x 3, 9 x 90, 8 x 95, DS:8 x 95-8 x 65
Weighted Chest Dips
10 x 45, 8 x 55, 8 x 55, DS:7 x 55-7 x BW
Incline DB Press
12 x 70, 11 x 70, 11 x 70
Bench Press for Reps
16 x 135, 14 x 135, 13 x 135
Sprints Bike 20 Minutes (1 Min)
SSC 40 Minutes
warms x 3, 9 x 90, 8 x 95, DS:8 x 95-8 x 65
Weighted Chest Dips
10 x 45, 8 x 55, 8 x 55, DS:7 x 55-7 x BW
Incline DB Press
12 x 70, 11 x 70, 11 x 70
Bench Press for Reps
16 x 135, 14 x 135, 13 x 135
Sprints Bike 20 Minutes (1 Min)
SSC 40 Minutes
Monday, August 27, 2012
Routine C - Rotation 4 - Quads, Abs & Cardio
Leg Extensions
warms x 1, 10 x 235, 10 x 235, 10 x 235
Front Squat
warms x 3, DS: 4 x 175-4 x 155, DS: 3 x 175-4 x 155
Sumo
warms x 1, 8 x 185, 8 x 195, 8 x 205
Bar Lunge
12 x 85, 12 x 95, 12 x 105
Dragon Flags
warms x 1, 15, 13, 12
Sprints Bike 20 Minutes (1 min sprints)
SSc 20 Minutes
warms x 1, 10 x 235, 10 x 235, 10 x 235
Front Squat
warms x 3, DS: 4 x 175-4 x 155, DS: 3 x 175-4 x 155
Sumo
warms x 1, 8 x 185, 8 x 195, 8 x 205
Bar Lunge
12 x 85, 12 x 95, 12 x 105
Dragon Flags
warms x 1, 15, 13, 12
Sprints Bike 20 Minutes (1 min sprints)
SSc 20 Minutes
Tuesday, August 21, 2012
Routine C - Rotation 3 - Chest & Cardio
Flat DB Press
warms x 3, 8 x 90, 8 x 90, 8 x 90
Weighted Chest Dips
9 x 45, 8 x 45, 8 x 45, 8 x 45
Incline DB Press
18 x 65, 15 x 65, 13 x 65
Bench X Reps
15 x 135, 14 x 135, 13 x 135
Sprints Bike 20 Minutes
SSC 20 Minutes
warms x 3, 8 x 90, 8 x 90, 8 x 90
Weighted Chest Dips
9 x 45, 8 x 45, 8 x 45, 8 x 45
Incline DB Press
18 x 65, 15 x 65, 13 x 65
Bench X Reps
15 x 135, 14 x 135, 13 x 135
Sprints Bike 20 Minutes
SSC 20 Minutes
Saturday, August 18, 2012
Routine C - Rotation2 - Bis & Tris
Seated DB Curls
warms x 2 , DS: 6 x 50-6 x 35, DS: 6 x 50-6 x 35
Cable Curls
warms x2, 10 x 140, DS:10 x 140-10 x 110
One Arm Preacher
12 x 30, 12 x 35, 10 x 40
Tri Pressdown
warms x 2, DS:8 x 235-8 x 200, DS:8 x 245-8 x 225-8 x 190
Dbl Kickback
12 x 40, 12 x 40, DS:12 x 40-12 x 30
Single Arm Pressdown
12 x 85, 12 x 90
Rope Pressdowns
11 x 110
warms x 2 , DS: 6 x 50-6 x 35, DS: 6 x 50-6 x 35
Cable Curls
warms x2, 10 x 140, DS:10 x 140-10 x 110
One Arm Preacher
12 x 30, 12 x 35, 10 x 40
Tri Pressdown
warms x 2, DS:8 x 235-8 x 200, DS:8 x 245-8 x 225-8 x 190
Dbl Kickback
12 x 40, 12 x 40, DS:12 x 40-12 x 30
Single Arm Pressdown
12 x 85, 12 x 90
Rope Pressdowns
11 x 110
Thursday, August 16, 2012
Routine C - Rotation 2 - Delts, Hammies & Cardio
Seated Military Machine Press
warms x 3, DS:6 x 215-6 x 180, DS:4 x 245-5 x 200
Side Lateral Raises
10 x 30, 10 x 30, 10 x 30
Superset
12 x 35, 12 x 35, 12 x 40
===================
12 x 115, 12 x 115, 12 x 115
Cybex Single Standing Leg Curl
warms x 2, 10 x 70, 10 x 80
Lying Leg Curl
warms x 2, DS:10 x 120-8 x 100, DS:10 x 100-10 x 80
Rope Crunch w/ Alt Sides
15 x 100, 13 x 100, 11 x 100, 10 x 100
Sprints Bike 20 Minutes
warms x 3, DS:6 x 215-6 x 180, DS:4 x 245-5 x 200
Side Lateral Raises
10 x 30, 10 x 30, 10 x 30
Superset
12 x 35, 12 x 35, 12 x 40
===================
12 x 115, 12 x 115, 12 x 115
Cybex Single Standing Leg Curl
warms x 2, 10 x 70, 10 x 80
Lying Leg Curl
warms x 2, DS:10 x 120-8 x 100, DS:10 x 100-10 x 80
Rope Crunch w/ Alt Sides
15 x 100, 13 x 100, 11 x 100, 10 x 100
Sprints Bike 20 Minutes
Wednesday, August 15, 2012
Routine C - Rotation 2 - Back, Calves & Cardio
Pull Ups
warms x 1, 12, 10, 10, 8
Deads
warms x 2, DS:6 x 265-6 x 235, DS:8 x 265-8 x 235, DS:6 x 265-6 x 235
Seated Cable Rows
12 x 135, 12 x 140, DS:11 x 145-11 x 110
High Cable Pulldowns
15 x 100, 14 x 105, 11 x 105
Donkey Calf Raises
warms x 3, 12 x 470, 11 x 470, 11 x 470
Sprints Elip 10 Minutes
SSC 20 Minutes
warms x 1, 12, 10, 10, 8
Deads
warms x 2, DS:6 x 265-6 x 235, DS:8 x 265-8 x 235, DS:6 x 265-6 x 235
Seated Cable Rows
12 x 135, 12 x 140, DS:11 x 145-11 x 110
High Cable Pulldowns
15 x 100, 14 x 105, 11 x 105
Donkey Calf Raises
warms x 3, 12 x 470, 11 x 470, 11 x 470
Sprints Elip 10 Minutes
SSC 20 Minutes
Tuesday, August 14, 2012
Routine C - Rotation 2 - Chest & Cardio
Flat DB Press
warms x 3, 7 x 95, 8 x 85, DS:7 x 85-8 x 65
Weighted Chest Dips
10 x 45, 9 x 45, 8 x 45, DS:8 x 45- 8 x BW
Incline DB Press
15 x 65, 13 x 65, 12 x 65
Bench w/Chains
10 x 135, 11 x 115, 10 x 115
Sprints Bike 20 Minutes
warms x 3, 7 x 95, 8 x 85, DS:7 x 85-8 x 65
Weighted Chest Dips
10 x 45, 9 x 45, 8 x 45, DS:8 x 45- 8 x BW
Incline DB Press
15 x 65, 13 x 65, 12 x 65
Bench w/Chains
10 x 135, 11 x 115, 10 x 115
Sprints Bike 20 Minutes
Monday, August 13, 2012
Routine C - Rotation 2 - Quads, Abs & Cardio
Leg Extensions
warms x 2, 10 x 200, 10 x 210, 10 x 220
Front Squats
warms x 3, DS:6 x 175-6 x 155, DS:6 x 175-6 x 155-6 x 145
Sumo Squats
warms x 1, 8 x 195, 8 x 195, 8 x 205
Bar Lunge
12 x 85, 12 x 90, 12 x 95
Dragon Flags
warms x 1, 15, 12, 10
SSC 45 Minutes
warms x 2, 10 x 200, 10 x 210, 10 x 220
Front Squats
warms x 3, DS:6 x 175-6 x 155, DS:6 x 175-6 x 155-6 x 145
Sumo Squats
warms x 1, 8 x 195, 8 x 195, 8 x 205
Bar Lunge
12 x 85, 12 x 90, 12 x 95
Dragon Flags
warms x 1, 15, 12, 10
SSC 45 Minutes
Saturday, August 11, 2012
Routine C - Rotation 1 - Bis, Tris & Cardio
Seated DB Curls
warms x 2, DS:6 x 50-6 x 35, DS:6 x 50-6 x 40
Cable Curls
warms x 2, 10 x 140, DS:10 x 140-10 x 110
One Arm Preacher
12 x 35, 12 x 35, 10 x 40
Tri Pressdown
warms x 2, DS:8 x 245-8 x 225, DS:8 x 245-8 x 225-8 x 180
Dbl DB Kickbacks
12 x 40, 12 x 40, DS:12 x 40-10 x 30
Single Arm Pressdown
12 x 85, 12 x 85
Sprints Bike 20 Minutes
SSC 15 Minutes
warms x 2, DS:6 x 50-6 x 35, DS:6 x 50-6 x 40
Cable Curls
warms x 2, 10 x 140, DS:10 x 140-10 x 110
One Arm Preacher
12 x 35, 12 x 35, 10 x 40
Tri Pressdown
warms x 2, DS:8 x 245-8 x 225, DS:8 x 245-8 x 225-8 x 180
Dbl DB Kickbacks
12 x 40, 12 x 40, DS:12 x 40-10 x 30
Single Arm Pressdown
12 x 85, 12 x 85
Sprints Bike 20 Minutes
SSC 15 Minutes
Friday, August 10, 2012
Routine C - Rotation 1 - Delts, Hammies & Cardio
Machine Military Press
warms x 3, DS:6 x 195-6 x 165, DS:6 x 210-6 x 180
Side Lateral Raises
10 x 30, 10 x 30, 10 x 30
Superset
Bent Over Laterals
12 x 35, 12 x 35, 12 x 35
======================
DB Shrugs
12 x 115, 12 x 115, 12 x 115
Single Standing Leg Curl
warms x 2, 10 x 60, 10 x 60
Lying Leg Curl
warms x 2, DS:10 x 120-10 x 100, DS:10 x 120-10 x 100
Rope Crunches w/Alt Sides
17 x 100, 10 x 110, 10 x 110, 10 x 110
Sprints Bike 20 Minutes
SSC 45 Minutes
warms x 3, DS:6 x 195-6 x 165, DS:6 x 210-6 x 180
Side Lateral Raises
10 x 30, 10 x 30, 10 x 30
Superset
Bent Over Laterals
12 x 35, 12 x 35, 12 x 35
======================
DB Shrugs
12 x 115, 12 x 115, 12 x 115
Single Standing Leg Curl
warms x 2, 10 x 60, 10 x 60
Lying Leg Curl
warms x 2, DS:10 x 120-10 x 100, DS:10 x 120-10 x 100
Rope Crunches w/Alt Sides
17 x 100, 10 x 110, 10 x 110, 10 x 110
Sprints Bike 20 Minutes
SSC 45 Minutes
Thursday, August 9, 2012
Routine C - Rotation 1 - Back, Calves & Cardio
Pull Ups
warms x 1, 11, 10, 8, 8
Deads
warms x 2, DS:5 x 285-5 x 235, DS:6 x 265-7 x 215, DS:6 x 265-6 x 215
Seated Cable Rows
12 x 145, 11 x 145, DS:10 x 145-10 x 110
High Cable Pulldowns
15 x 100, 14 x 105, 11 x 105
Stand Calf Raises
warms x 3, 12 x 375, 11 x 400, 10 x 425
Sprints Eliptical 10 Minutes
SSC 45 Minutes
==========================
PM Cardio
Sprints Bike 20 Minutes
SSC 20 Minutes
warms x 1, 11, 10, 8, 8
Deads
warms x 2, DS:5 x 285-5 x 235, DS:6 x 265-7 x 215, DS:6 x 265-6 x 215
Seated Cable Rows
12 x 145, 11 x 145, DS:10 x 145-10 x 110
High Cable Pulldowns
15 x 100, 14 x 105, 11 x 105
Stand Calf Raises
warms x 3, 12 x 375, 11 x 400, 10 x 425
Sprints Eliptical 10 Minutes
SSC 45 Minutes
==========================
PM Cardio
Sprints Bike 20 Minutes
SSC 20 Minutes
Tuesday, August 7, 2012
Routine C - Rotation 1 - Chest & Cardio
DB Press
warms x 3, 8 x 95, 6 x 95, DS:6 x 90-6 x 70-6 x 50
Weighted Chest Dips
15 x 25, 8 x 55, 8 x 55, 8 x 55, 7 x 55
Incline DB Press
15 x 65, 12 x 65, 11 x 65
Bench Press
12 x 135, 12 x 135, 10 x 135
Sprints Bike 20 Minutes (20 - 10 sec sprints)
SSC 45 Minutes
warms x 3, 8 x 95, 6 x 95, DS:6 x 90-6 x 70-6 x 50
Weighted Chest Dips
15 x 25, 8 x 55, 8 x 55, 8 x 55, 7 x 55
Incline DB Press
15 x 65, 12 x 65, 11 x 65
Bench Press
12 x 135, 12 x 135, 10 x 135
Sprints Bike 20 Minutes (20 - 10 sec sprints)
SSC 45 Minutes
Monday, August 6, 2012
Routine C - Rotation 1 - Quads, Abs & Cardio
Leg Extensions
warms x 1, 11 x 235, 10 x 280, 10 x 290
Front Squats
warms x 3, DS:4 x 175-4 x 155, DS:4 x 175-4 x 155-5 x 135
Sumo Squats
warms x 1, 8 x 185, 8 x 195, 8 x 195
Bar Lunge
12 x 80, 12 x 85, 10 x 90
Flags
warms x 1, 15, 14, 12
Vacs
1 x 60sec, 1 x 60 sec, 1 x 80 sec
Sprints Bike 20 Minutes / 20 Sprints x 10 Sec
SSC 20 Minutes
=================================
PM Cardio
SSC 45 Minutes
warms x 1, 11 x 235, 10 x 280, 10 x 290
Front Squats
warms x 3, DS:4 x 175-4 x 155, DS:4 x 175-4 x 155-5 x 135
Sumo Squats
warms x 1, 8 x 185, 8 x 195, 8 x 195
Bar Lunge
12 x 80, 12 x 85, 10 x 90
Flags
warms x 1, 15, 14, 12
Vacs
1 x 60sec, 1 x 60 sec, 1 x 80 sec
Sprints Bike 20 Minutes / 20 Sprints x 10 Sec
SSC 20 Minutes
=================================
PM Cardio
SSC 45 Minutes
Saturday, August 4, 2012
Routine B - Rotation 4 - Arms & Cardio
Bar Curls
warms x 3 < DS:7 x 90-8 x 50, DS:6 x 90-8 x 50
Alt DB Curls
8 x 50, 8 x 50, DS:8 x 50-8 x 35
Con Curls
12 x 35, 12 x 35, 12 x 35
Weighted Tricep Dips
DS:18 x 45-14 x 25, DS:12 x 45-9 x 25, DS:11 x 45-8 x 25-6 x BW
Rope Pressdowns
12 x 105, 11 x 110, 10 x 110
Reverse Grip Pressdowns
12 x 120, DS: 12 x 125-10 x 100
Sprints Bike 34 Minutes
SSC 30 Minutes
warms x 3 < DS:7 x 90-8 x 50, DS:6 x 90-8 x 50
Alt DB Curls
8 x 50, 8 x 50, DS:8 x 50-8 x 35
Con Curls
12 x 35, 12 x 35, 12 x 35
Weighted Tricep Dips
DS:18 x 45-14 x 25, DS:12 x 45-9 x 25, DS:11 x 45-8 x 25-6 x BW
Rope Pressdowns
12 x 105, 11 x 110, 10 x 110
Reverse Grip Pressdowns
12 x 120, DS: 12 x 125-10 x 100
Sprints Bike 34 Minutes
SSC 30 Minutes
Routine B - Rotation 4 - Delts, Hammies & Cardio - 8/3/12
DB Press
warms x 3, DS:8 x 75-8 x 50, DS:7 x 75-7 x 55
Bar Shrugs
warms x 2, DS:8 x 315-8 x 275, DS:8 x 315-8 x 275
Superset
Front Bar Raises
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, 10
DB Leg Curl
warms x 1, DS:10 x 65-10 x 45, DS:9 x 65-9 x 45
Cable Crunches
17 x 140, 15 x 140, 12 x 140, 11 x 140
Sprints Bike 30 Minutes
warms x 3, DS:8 x 75-8 x 50, DS:7 x 75-7 x 55
Bar Shrugs
warms x 2, DS:8 x 315-8 x 275, DS:8 x 315-8 x 275
Superset
Front Bar Raises
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, 10
DB Leg Curl
warms x 1, DS:10 x 65-10 x 45, DS:9 x 65-9 x 45
Cable Crunches
17 x 140, 15 x 140, 12 x 140, 11 x 140
Sprints Bike 30 Minutes
Thursday, August 2, 2012
Routine B - Rotation 4 - Back, Calves & Cardio
Lat Pulldowns
warms x 3 , DS: 3 x 180-6 x 150, DS:5 x 170-5 x 150
DB Bent Over Row
warms x 2, DS:8 x 100-8 x 80, DS:7 x 100-7 x 80
Close Grrip Seated Row
12 x 140, 12 x 140, 10 x 145
Bent Over Rows x Reps
16 x 145, 16 x 145, 16 x 145
Seated Calf Raises
warms x 3, 16 x 70, 16 x 70, 16 x 90
Sprints Bike 40 Minutes
SSC 20 Minutes
========================
PM Cardio
Sprints Bike 30 Minutes
SSC 30 Minutes
warms x 3 , DS: 3 x 180-6 x 150, DS:5 x 170-5 x 150
DB Bent Over Row
warms x 2, DS:8 x 100-8 x 80, DS:7 x 100-7 x 80
Close Grrip Seated Row
12 x 140, 12 x 140, 10 x 145
Bent Over Rows x Reps
16 x 145, 16 x 145, 16 x 145
Seated Calf Raises
warms x 3, 16 x 70, 16 x 70, 16 x 90
Sprints Bike 40 Minutes
SSC 20 Minutes
========================
PM Cardio
Sprints Bike 30 Minutes
SSC 30 Minutes
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