Tuesday, April 15, 2014

Legs

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3
170lb x 2

Trap bar deadlift
170lb x 5
260lb x 5, 5, 5

Leg extensions
100lb x 10, 10
100lb/62.5lb/37.5lb x 10/8/9

Straight leg deadlifts
135lb x 12, 12, 12

Single leg curls
30lb x 8, 10, 10 per leg

Traveling lunges
40s x 10, 10 per leg

Monday, April 14, 2014

Shoulders, traps and triceps

Seated dumbbell shoulder press
30s x 12, 9, 8

Dumbbell front raise, alternating
25s x 12, 12, 12 per arm

Dumbbell lateral raise (burn)
15s x 40

Seated French press25lb x 20, 15, 15

Dumbbell skullcrusher
25s x 10, 10, 8

Close grip push up
15, 14, 12

Saturday, April 12, 2014

Chest and calves

My left bicep has been painful for a few days, so I'm staying away from any movements that might make it worse.

Bench press
125lb x 5, 5, 5, 3

Incline bench press
95lb x 9, 8, 7, 5

Cable flies
30s x 15, 11, 9, 8

Push ups
21, 15, 13, 11

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Seated calf raises
70lb x 25, 25, 25

45 degree calf raises (burn)
170lb x 40, 40, 40

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1 mile run

Wednesday, April 9, 2014

Legs

Back squats
95lb x 5, 5
135lb x 5
185lb x 5, 5, 5

Front squats, a2g with pause
115lb x 5, 5, 5

Dumbbell sumo squats
100lb x 12, 12, 12

Leg extensions
100lb x 10, 10, 10

Straight leg deadlifts
135lb x 10, 10, 10

Leg curls
50lb x 15, 15, 15

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Leg raises
15, 15, 15

Swiss ball push-ups/tucks
10, 9, 9

Monday, April 7, 2014

Chest and biceps

Better.

Deadlifts
135lb x 10
205lb x 8, 8, 8

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Bench press
95lb x 10
125lb x 5, 4, 4, 4

Incline bench press
100lb x 10, 8, 7

Machine flies
80lb x 13, 12, 11

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Rotating dumbbell curls
30s x 10, 10, 10 per arm

Standing barbell curls
65lb x 12, 12, 12

Barbell preacher curls
55lb x 10, 10, 10

Sunday, April 6, 2014

Arms

No breakfast, no energy. Should have skipped today's workout.

Death by power cleans @ 85lb
9 minutes plus 9 reps

Wasn't even close to getting that 10th rep.

Barbell wrist curls
45lb x 20, 15, 13

Roll-ups
3 sets x 2 @ 5lb

Static barbell holds
170lb x 2
120lb x 2

Shouldn't have skipped breakfast, but I had a busy day so this was the only time I could get to the gym.

Wednesday, April 2, 2014

Quads and hams



My bike ride to the gym definitely helped this afternoon, as my legs were good and warmed up by the time I got there.

Box back squats
135lb x 5
185lb x 3
205lb x 3
225lb x 3
245lb x 3

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3

Dumbbell sumo squats
100lb x 10, 10, 10

Leg extensions
100lb x 10, 10, 10
37.5lb x 12, 12 single leg, per leg

Straight leg deadlifts
135lb x 12, 12, 12

Leg curls
62.5lb x 12, 12
30lb x 6, 7 single leg, per leg

I was going to finish with some sprints in the parking lot, but it was too frigging cold. Still, I had a good bike ride home, though.