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Thursday 5/17/2012
Back / Trap

Med grip pulldown
7 sets up to 120

seated cable row
60x 10
90 x 10
90 x 10

Wednesday 5/16/2012
Chest

BB incline
45 x 20
95 x 15
135 x 12
185 x 10
185 x 10
185 x 10

Saturday 5/12/2012
Arms

Cross body hammer curl
5 x lots
20 x 15
30 x 12
40 x 8
40 x 6
40 x 6

Thursday 5/10/2012
Shoulders / Calf

Freemotion seated calf
70 x 50 x BW calf raises 15
140 x 15 x15
200 x 12 x 12
200 x 10 x 12
200 x 10 x 10
200 x 10 x 8

Wednesday 5/09/2012
Legs

Seated leg curls
25 x 20
50 x 15
50 x 12
50 x 10
50 x 9

Tuesday 5/08/2012
Back

HS front lat pulldown
25 ps x 20
45 ps x 20
90 ps x 15
115 ps x 8
115 ps x 8
100 ps x 8

Monday 5/07/2012
chest

Incline BB Bench Press
45 x 20
45 x 8
95 x 15
135 x 10
185 x 10
225 x 5

I shave above the legs.. feels good

Thursday 5/03/2012
Arms

Hammer curls
10 x 20
20 x 12
30 x 10
40 x 5
35 x 10

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

Tuesday 5/01/2012
6 min elliptical

Legs

Squats
45 x 20
135 x 10
185 x 10
225 x 10

Monday 4/30/2012

Back

Pulldowns
120 x 10
120 x 10
120 x 10
120 x 8

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

friday 4/27/2012

Arms

Hammer curl
10 x 20
15 x 15
20 x 15
25 x 15
30 x 10

The peanuts are a good start.

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

Wednesday 4/25/2012

Legs

Squats
45 x 20
135 x 15
185 x 10
185 x 10
185 x 10

Tuesday 4/24/2012

Back

pullup

10
6
5
4

Monday April 23

Chest

DB incline press
30 x 15
50 x 15
70 x 20
80 x 8
80 x 6

Thursday 4/19/2012

11 mins. elliptical

Legs/Arms

Freemotion calf
3 sts of 20 x 10 BW raises
Pause at top and bottom