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Back Workout

warm-up
5 minute bike
Hanging Leg Raises - 2x15xbw
Crunches - 1x20xbw
Hyperextensions - 2x20 - bw/45

Back
BB Rows - 3x20/16/12 - 100/120/135

Arm Workout

warm-up
5 minute bike
Foam Roll
Static Stretching

Arms
Hanging Leg Raises - 2x15xbw
Decline Crunches - 2x20xbw

Leg Workout

warm-up
5 minute bike
Foam Roll
Static Stretching

Legs
Standing Calf Raises - 3x20/20/20 - 143/154/165
Squats - 4x20/16/12/8 - 135/225/275/320

Chest Workout

warm-up
5 minute bike
Static Stretching

Abs
Hanging Leg Raises - 2x15/15 - bw/bw
Decline Crunches -2x20/20 - bw/bw

Rest

Thoughts
A much needed rest day. Looking forward to getting back at it tomorrow and hitting up the chest.

Leg (Volume) Workout

warm-up
5 minute bike
Foam Roll
Static Stretching

Legs
Squats - 3x20/20/20 - 145/195/235
Good Mornings - 3x20/16/10 - 55/105/145

Shoulder Workout

warm-up
5 minute bike
Hanging Leg Raises - 2x15
Decline Crunches - 2x20


Shoulders
DB Shoulder Presses - 3x20/16/12 - 45/60/75

Back Workout

warm-up
5 minute bike
Hanging Leg Raises - 2x15
Crunches - 1x20
Hyperextensions - 2x20 - bw/45

Back
BB Rows - 3x20/16/12 - 95/115/135

Arm Workout

warm-up
5 minute bike
Foam Roll
Static Stretching

Arms
BB Curls - 3x12/12/8 - 95/95/95
Decline EZ Bar Tricep Extension - 3x18/16/14 - EZ Bar +50/EZ Bar +50/EZ Bar +50

Leg Workout

warm-up
5 minute bike
Foam Roll
Static Stretching

Legs
Standing Calf Raises - 3x20/20/20 - 132/143/154
Squats - 3x20/20/8 - 185/225/315

Chest Workout

warm-up
5 minute bike
Static Stretching

Abs
Hanging Leg Raises - 3x15/15/15 - bw/bw/bw
Decline Crunches -3x20/20/20 - bw/bw/bw

Rest

Thoughts
Had a long but good week this week. Going to prepare my workout routines for my clients today then rest up the rest of the day. Chest day tomorrow!!!

Leg (Volume) Workout

warm-up
5 minute bike
Foam Roll
Static Stretching

Legs
Squats - 3x20/16/12 - 135/185/225
Good Mornings - 3x20/16/12 - bar/95/135

Shoulder Workout

warm-up
5 minute bike
Hanging Leg Raises - 2x15
Decline Crunches - 2x20
Hyperextensions - 2x20

Shoulders
DB Shoulder Presses - 3x20/16/12 - 40/55/70

Hey Nick, the interview went well. Pretty much gave me different scenarios of what might happen when a customer comes in with an interest in signing up for training sessions. Then I had to do a...

Back Workout

warm-up
5 minute bike
Hanging Leg Raises - 2x12
Crunches - 1x20
Hyperextensions - 2x20

Back
DB Rows - 3x20/16/12 - 60/70/80

Cardio Workout

Flexibility
Static Stretching

Cardio/SAQ
30 sec Jump Rope Intervals w/ 30 sec active rest - 10 total
10 minute Stepper
10 minute Concept Row
10 minute Treadmill

Tuesday January 11, 2011

Back/Bis/Legs

Flexibility
Static Stretching

Core
Hanging Leg Raises - 2x12
Crunches - 2x12

Chest/Shoulders/Tris

Flexibility
Static Stretching
Foam Roll

Core
Hanging Leg Raises - 2x12
Crunches - 2x12

SICK

Been real sick this week. Starting to feel a lot better, almost 100%. Today is Sunday and I feel that I will be ready to get back in the gym tomorrow. I will start off the next phase of my...