Wednesday, April 23, 2014

Chest and biceps

Deadlifts
140lb x 10
210lb x 8, 8, 8

======

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

Decline bench press
90lb x 12, 12
100lb x 7

Incline dumbbell bench press
35s x 12, 11, 9

Machine flies
80lb x 12, 10, 10

======

Dumbbell curls
20s x 15, 15, 15

Wide grip barbell curls
70lb x 10, 10, 9

Machine preacher curls, neutral grip
37.5lb x 13, 13, 11

Monday, April 21, 2014

Back and calves

Bench press
110lb x 8, 8, 8, 8
Feet anchored, powering arms up!

======

Wide grip pull ups
12, 10, 8

Deadlifts
130lb x 10
230lb x 5, 5, 5

Neutral grip pull downs
90lb x 12, 12, 12
90lb/70lb/50lb x 12/7/8

Machine rows, wide grip
80lb x 10, 10, 10

======

Barbell calf raises on step
155lb x 15, 15, 15

45 degree calf raises
175lb x 40, 40

Sunday, April 20, 2014

Legs

Push press
70lb x 5
90lb x 8, 8, 8

======

Back squats
100lb x 10
140lb x 8
170lb x 6, 8, 8

Front squats
120lb x 10, 10, 10

Leg extensions
75lb x 15, 15, 15

Leg curls
62.5lb x 15, 15, 11

======

1.5 mile run
Time = 13:09

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

======

Seated calf raises
70lb x 25, 25, 25

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

======

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

======

Leg raises
15, 15, 15

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