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7/23/2011
Saturday upper body
***bench
65
4set 8reps
75
3set 6reps
***incline bench
65
3set 6

7/22/2011
Friday
***total rest

7/21/2011
Thursday
***rest/cardio

7/20/2011
Wednesday full body
***incline bench 65
3set 8reps
***bench 75
3set 8-6-6
***21curls 20/15/12
3set 21reps
*** triceps 12
3set 10-8-8

7/19/2011
Tuesday
***rest/cardio

7/18/2011
Friday full body
***plate swing 25
3set 15reps
***2/2 pull up push ups
10sets
***low pull ups
2set 10reps
***squats
135

7/18/2011
Friday full body
***plate swing 25
3set 15reps
***2/2 pull up push ups
10sets
***low pull ups
2set 10reps
***squats
135

7/17/2011
Sunday upper body
***cardio/bike ride
***bench
90
1set 2reps
75
3set 8reps
85
3set 5reps

7/16/2011
Saturday
***rest

7/17/2011
Sunday upper body
***cardio/bike ride
***bench
90
1set 2reps
75
3set 8reps
85
3set 5reps

7/16/2011
Saturday
***rest

7/15/2011
Friday light lower/upper body
***squats
135
2set 8-5
165
1set 5
***tip toe lunges 45
2set 10
***calf raises

7/15/2011
Friday light lower/upper body
***squats
135
2set 8-5
165
1set 5
***tip toe lunges 45
2set 10
***calf raises

7/14/2011
Thursday light upper body & cardio arms/triceps/shoulders
***21s (25/20/15/10)
3set 21/15/15
***bench 75
3set 8-8-6
***triceps
2sets 8reps
***shoulders 8
3set 8reps

7/14/2011
Thursday light upper body & cardio arms/triceps/shoulders
***21s (25/20/15/10)
3set 21/15/15
***bench 75
3set 8-8-6
***triceps
2sets 8reps
***shoulders 8
3set 8reps

7/13/2011
wedensday lowerbody
***squats
135
2set 12reps
165
2set 10reps
185
1set 8set
225

7/12/2011
Tuesday
***cardio/rest

7/13/2011
wedensday lowerbody
***squats
135
2set 12reps
165
2set 10reps
185
1set 8set
225

7/12/2011
Tuesday
***cardio/rest

7/11/2011
Monday heavy upper body
***10min circuit training
Woodchopper
Cable pulls
Step ups
Stairs
Dive push ups
Mountain climbers
Broad jumps