Registered User
Wednesday 3/14/2012
12 min elliptical
Shoulders
Rev Pec Deck
30 x 20
50 x 15
80 x 10
80 x 10
80 x 10
Seated DB Press
15 x 20
40 x 15
60 x 12
60 x 10
60 x 8
60 x 7
One arm DB lateral raise
10 x 12
15 x 10
15 x 10
15 x 10
15 x 6
Registered User
Thursday 3/15/2012
Arms
PWO
Hammer curls
20 x 15
40 x 4
30 x 12
35 x 10
35 x 8
BB Scott Curls
30 x 20
50 x 10
50 x 8
50 x 6
50 x 7
Skull Crusher
30 x 20
50 x 20
80 x 12
100 x 12
120 x 5 x 6CGBP
100 x 10
Rope pushdown
80 x 12
80 x 12
80 x 10
80 x 8
Registered User
Sunday 3/18/2012
10 min elliptical
shoulder warm up
Chest
BB Bench Press
45 x 20
45 x 15
135 x 15
185 x 10
225 x 10
244 x 5
244 x 5
244 x 5
244 x 5
Incline BB Bench
135 x 10
185 x 10
225 x 5
225 x 4
225 x 5
Dip
45 x 20
90 x 8
90 x 8
Registered User
Monday 3/19/2012
11 min elliptical
Back
pullups
8
6
6
6
7
5
DB Row on bench
50 x 10
70 x 8
70 x 6
70 x 6
70 x 6
Deadlift
45 x 10
90 x 10
135 x 10
155 x 10
185 x 8
185 x 8
185 x 8
185 x 8
BB Shrug
135 x 9
135 x 9
135 x 10
Registered User
Tuesday 3/20/2012
10 min elliptical
Legs
Leg Press
1 pps x 20
2 pps x 15
3 pps x 10
4 pps x 10
4 pps x 10
4 pps x 10
4 pps x 10
4 pps x 10
4 pps x 10
4 pps x 12
Hack Squat
25 ps x 15
45 ps x 10
45 ps x 10
45 ps x 10
Leg Curl
40 x 15
50 x 12
60 x 10
70 x 7
Registered User
Wednesday 3/21/2012
calf
free motion seated calf
5 sets x 5 sets calf raises
Standing calf raise
100 x 10
120 x 10
100 x 10
100 x 10
Shoulders
Bent over flys
5 x 20
10 x 20
15 x 10
15 x 10
15 x 10
15 x 10
Seated BB Press
45 x 20
95 x 20
135 x 10
135 x 10
135 x 10
135 x 10
135 x 8
One arm side lateral
10 x 10
15 x 10
15 x 10
15 x 10
15 x 10
Registered User
Thursday 3/22/2012
Arms
Hammer Curl
5 x 20
15 x 12
35 x 10
35 x 10
35 x 10
Scott Curl
30 x 15
50 x 10
50 x 8
50 x 8
French Press
30 x 20
80 x 15
80 x 12
80 x 10
Rope pushdown
60 x 15
80 x 12
80 x 10
80 x 10
1 hour Power Yoga.(kicked my ass)
Registered User
Sunday 3/25/2012
Chest
BB incline press
45 x 20
90 x 15
135 x 12
185 x 10
225 x 5
225 x 5
225 x 5
225 x 5
HS wide chest
1 pps x 15
2 pps x 12
2 1/2 pps x 7
2 1/2 pps x 7
2 pps x 10
Flat DB fly
20 x 15
30 x 12
40 x 10
Registered User
Monday 3/26/2012
Back
Pullup
9
6
6
6
4
4
4
HS iso-lateral rowing
1 pps x 10
2 pps x 10
2 pps x 10
2 pps x 10
2 pps x 8
DB row in bench
50 x 12
70 x 6
70 x 6
60 x 10
60 x 8
Seated cable row
60 x 10
1 hour power yoga
Registered User
Tuesday 3/27/2012
10 min elliptical
Legs
seated leg curls
25 x 12
50 x 10
75 x 4
50 x 10
50 x 10
lying leg curl
50 x 10
60 x 10
70 x 10
70 x 10
leg ext
60 x 10
70 x 10
80 x 10
Squats
135 x 15
185 x 10
185 x 10
225 x 8
wimpy,wimpy,wimpy
Registered User
Wednesday 3/28/2012
Shoulders
Calf raise SS with Body weight raises
60 x 15 x 15
80 x 12 x 15
100 x 10 x 10
100 x 10 x 10
100 x 8 x 15
100 x 7 x 10
Seated shoulder press
warm up
135 x 12
155 x 10
155 x 8
155 x 6
155 x 7
155 x 4
low cable lateral
10 x 15
20 x 10
20 x 10
20 x 10
Rev Pec Deck
60 x 13
70 x 10
70 x 10
70 x 10
Registered User
Thursday 3/29/2012
Arms
Cross body hammer curls
30 x 12
35 x 12
40 x 10
45 x 6
40 x 10
BB curl
70 x 10
80 x 6
80 x 4
70 x 8
70 x 9
Dip machine
60 x 20
100 x 15
140 x 12
160 x 10
icarian tricep ext
70 x 20
100 x 12
110 x 10
rope pushdown
80 x 10
v-bar pushbown
50 x 10
50 x 8
Registered User
Monday 4/02/2012
Chest
45 x 20
45 x 10
95 x 10
135 x 15
185 x 10
225 x 6
245 x 4
275 x 1
315 x fail (Too much fun this weekend..paying the price..try again in a week or two)
225 x 10
BB Incline Bench
135 x 12
185 x 10
185 x 8
185 x 10
Dips
BW x 40
45 x 12
Pec Deck
50 x 15
70 x 12
70 x 10
Registered User
Med-Wide pulldowns
70 x 15
110 x 10
120 x 10
120 x 8
110 x 10
HS Iso -Lat Front lat pulldown
45 ps x 15 rev grip
45 ps x 15 reg grip
70 ps x 10 rev
70 ps x 10 reg
55 ps x 10 rev
55 ps x 10 reg
Seated row
60 x 12
90 x 10
90 x 10
90 x 10
DB row on incline bench with fixed seat around 45*(jacked up yoga style)
60 x 12
70 x 8
70 x 6
Registered User
Wed 4/04/2012
Legs
Leg Press(fulcrum action)
1 pps x 20
3 pps x 15
4 pps x 10
5 pps x 10
5 pps x 10
6 pps x 10
6 pps x 10
6 pps x 10
6 pps x 10
6 pps x 10
Leg ext
40 x 12
60 x 12
60 x 10
60 x 10
Seated leg curl
30 x 15
45 x 10
45 x 10
45 x 10
Registered User
Thursday 3/05/2012
Shoulder / Calf
freemotion calf
7 working sets, high reps up to 160 /BW calf raises
Face pulls ( first time)
7 sets trying to get the feel of it
HS shoulder press
25 ps x 15
50 ps x 12
50 ps x 12
85 ps x 10
85 ps x 7
85 ps x 4
50 ps x 12
cable lateral on free motion bicep curl
15 x 15
15 x 15
20 x 12
20 x 12
20 x 12
Registered User
Friday 04/06/2012
5 min elliptical
Arms
Incline bench DB Curl
10 x lots
15 x 15
25 x 10
35 x 10
35 x 8
35 x 8
Scott Curls(Slow with big squeeze and pause at top)
30 x 15
50 x 10
50 x 8
50 x 8
50 x 8
50 x 7
Skull Crusher x CGBP
30 x 20 x 15 cgbp
50 x 15 x 15
80 x 12 x 12
100 x 10 x 10
100 x 8 x 8
100 x 6 x 6
Rope pushdown
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
Registered User
Monday 4/09/2012
7 min elliptical
shoulder warm up
Chest
Incline BB Bench Press
45 x 15
90 x 15
135 x 15
185 x 10
225 x 6
225 x 6
225 x 6
225 x 5
225 x 4
Flat DB Bench
50 x 15
70 x 10
80 x 10
90 x 10
90 x 8
80 x 10
Dips
45 x 12
45 x 12
45 x 11
Pec Deck
2 sets light weight
Registered User
Wednesday 4/18/2012
Tooks some time off with a cold and man It was hard getting back in the gym.
Chest
HS iso wide chest
45 ps x 20
90 ps x 15
135 ps x 10
135 ps x 5
115 ps x 6
90 ps x 5
Dips
bw x 17
bw x 20
Back
HS pulldown
45 ps x 15
70 ps x 10
70 ps x 10
70 ps x 10
wide grip pulldown
90 x 14
100 x 8
100 x 8
100 x 7
DB Shrug
60 x 14
70 x 10
DB flys
15 x 15
20 x 10
20 x 10
Very fast paced workout, feels good too be back.
Registered User
Thursday 4/19/2012
11 mins. elliptical
Legs/Arms
Freemotion calf
3 sts of 20 x 10 BW raises
Pause at top and bottom
Leg ext
40 x 20
50 x 15
60 x 17
leg curl
30 x 20
40 x 15
50 x 15
Leg Press
1 pps x 20
3 pps x 20
4 pps x 13
Cross body Hammer curl
10 x 15
20 x 15
25 x 10
BB Curl (in squat rack)
45 x 12
65 x 7
65 x 8
French press
30 x 20
50 x 20
50 x 15
Little rest between sets with strict form. Felt good
Registered User
Monday April 23
Chest
DB incline press
30 x 15
50 x 15
70 x 20
80 x 8
80 x 6
80 x 6
Dips
BW x 15
45 x 12
90 x 6
45 x 10
45 x 10
45 x 8
Incline DB flys
20 x 10
25 x 10
30 x 10
40 x 10
Registered User
Tuesday 4/24/2012
Back
pullup
10
6
5
4
BB BOR
45 x 15
65 x 10
95 x 10
115 x 10
135 x 10
135 x 8
135 x 12
Seated cable row
80 x 10
90 x 10
100 x 10
100 x 8
DB Shrug
70 x 13
80 x 8
80 x 6
70 x 10
Registered User
Wednesday 4/25/2012
Legs
Squats
45 x 20
135 x 15
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Leg Press
3 pps x 20
5 pps x 10
5 pps x 10
Leg ext
60 x 15
60 x 10
60 x 10
60 x 10
Seated Leg Curls
25 x 20
50 x 10
50 x 10
50 x 10
Registered User
Thursday 4/26/2012
calf
calf raises 60 x 15
seated calf raises 60 x 10
CR 80 x 10
SCR 60 x 10
CR 80 x 10
SCR 60 x 10
CR 80 x 8
SCR 60 x6
Shoulders
Rev DB flys on incline bench
10 x 20
15 x 10
15 x 10
15 x 10
BB Seated Shoulder Press
45 x 20
65 x 15
135 x 10
135 x 10
135 x 10
135 x 8
135 x 7
seated lateral on freemotion bicep
15 x15
15 x 10
15 x 10
15 x 10
Registered User
friday 4/27/2012
Arms
Hammer curl
10 x 20
15 x 15
20 x 15
25 x 15
30 x 10
35 x 8
Scott curls
30 x 20
50 x 10
50 x 8
50 x 8
Scull crusher
30 x 20
50 x 20
80 x 12
100 x 8 x 8 cgbp
100 x 8 x 8 cgbp
100 x 6 x 6 cgbp
icain tricep hammer grip
80 x 15
100 x 10
100 x 8
100 x 7 very slow negs..held the last for a long time.. good burn.
Registered User
Sunday 4/29/2012
Chest
BB Bench Press
45 x 20
95 x 15
135 x 10
185 x 10
225 x 8
225 x 6
225 x 6
225 x 6
225 x 6
Incline DB incline
60 x 12
80 x 10
80 x 8
80 x 7 1/2
80 x 6 1/2
Dips
45 x 10
90 x 7 1/2
90 x 6 1/2
45 x 10
45 x 12
Registered User
Monday 4/30/2012
Back
Pulldowns
120 x 10
120 x 10
120 x 10
120 x 8
HS iso-lat high row
45 ps x 10 overhand
45 ps x 10 underhand
70 ps x 10 over
70 ps x 10 under
70 ps x 10 over
70 ps x 10 under
HS iso-lat Rowing
2 pps x 10
2 pps x 10
2 pps x 10
2 pps x 9
DB shrugs
60 x 15
70 x 12
80 x 10
80 x 10
Registered User
Tuesday 5/01/2012
6 min elliptical
Legs
Squats
45 x 20
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10
225 x 10
HS Leg Press
3 pps x 15
5 pps x 10
5 pps x 10
leg ext
50 x 15
50 x 10
50 x 10
leg curls
50 x 10
Registered User
Wednesday 5/02/2012
Shoulders
Rev Pec Deck( deck with pad not handles,different animal)
20 x 15
30 x 15
40 x 8
35 x 10
35 x 10
Seated shoulder press
45 x 20
65 x 10
135 x 10
155 x 10
155 x 8
155 x 7.5
155 x 4.5
lateral raise on freemotion bicep
25 x 15
30 x 9
30 x 9
30 x 9
Registered User
Thursday 5/03/2012
Arms
Hammer curls
10 x 20
20 x 12
30 x 10
40 x 5
35 x 10
Scott Curls
50 x 12
60 x 10
60 x 8
60 x 4 x 10 standing curls
Scull crusher
30 x 20
50 x 15
80 x 12
100 x 12
120 x 2 x 8 ccbp
100 x 8
Rope pushdown
80 x 10
90 x 10
90 x 10
90 x 8
rope pushdowns overhead 50 x 10
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