Veggie fitness

[LPMNDCTE]

Workout A
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4x10 Weighted pushups
3xamap dips
3x10 push press
4x10 db flies
3x10 jm press
3x 10 abs

Workout B
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4x10 Weighted pushups
3x10 Oh press
4x10 db press
4x15 lat raises
4x10 db skulls
3x 10 abs

Workout C
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2x8 pendlay rows
1x15 lawnmowers
2x15 biceps
3x8 rack pulls
2x15 seated good morning
1x10 standard step ups
2x20 calf raises

Workout D
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4x6 chins
2x15 biceps
2x10 squats
1x10 lat step ups
1x10 SLDL
1x10 hypers
2x20 calf raises

[LPMNDCTE]

Workout D
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4x6 chins body weight
2x15 biceps30
2x10 squats89
1x10 lat step ups30
1x10 SLDL179
1x10 hypers 115
2x20 calf raise93

[LPMNDCTE]

Workout A
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4x10 Weighted pushups 15
3xamap dips 10, 8, 7
3x10 push press 50, 60, 70
4x10 db flies 35,40,45,45
3x10 jm press 40
3x 10 abs knee lifts

[LPMNDCTE]

Workout C
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2x8 pendlay rows 110
1x15 lawnmowers 35
2x15db biceps 30
3x8 rack pulls 2 plates, +50, 3 plates
2x15 seated good morning 50
1x10 standard step ups 30
2x20 calf raises ssb 20

[LPMNDCTE]

Workout B
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4x10 Weighted pushups 22
3x10 Oh press 30, 40, 50
4x10 db press 40, 45, 50, 55,
4x15 lat raisesx15x2,x12 x2
4x10 db skulls 30
3x 10 abs pulldowns

[LPMNDCTE]

Workout B
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4x10 Weighted pushups 22
3x10 Oh press 30, 40, 50
4x10 db press 40, 45, 50, 55
4x15 lat raises 10x15x2,x12x2
4x10 db skulls 30x10x2, 9x2
3x abs

[LPMNDCTE]

Workout D
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4x6 chins 5 lbs
2x15 biceps 30 on barx15,x12
2x10 squats 20 on bar
1x10 lat step ups 35
1x10 SLDL 144 on bar
1x10 hypers 2 plates+35
2x20 calf raises+20

[LPMNDCTE]

Workout A
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4x10 Weighted pushups 35 plate
3xamap dips 10x3
3x10 push press 50, 60, 70
4x10 db flies 35,40,45,45x6
3x10 pushdown rope,straight bar, vbar50
3x 10 abs wheel

[LPMNDCTE]

Next workout goals
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2x8 pendlay rows 120
1x15 lawnmowers 40
2x15db biceps 30
3x8 rack pulls 2 plates+50, 3 plates, 3 plates+20
2x15 seated good morning 90
1x10 standard step ups 35
2x20 calf raises ssb 30

[LPMNDCTE]

For all reps except biceps, dropped step ups from routine
2x8 pendlay rows 130
1x15 lawnmowers 40
2x15db biceps 30x15,x11
3x8 rack pulls 2 plates+50, 3 plates, 3 plates+30
2x15 seated good morning 90
2x20 calf raises ssb 30

[LPMNDCTE]

Goals for Workout B
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4x10 Weighted pushups 44
3x10 Oh press 35, 45, 55
4x10 db press 45, 50, 55, 60
4x15 lat raises 10
4x10 db skulls 30
3x 10 abs

[LPMNDCTE]

[QUOTE=LPMNDCTE;944793173]Workout A
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4x10 Weighted pushups 50
3xamap dips 7,6,6 5lb
3x10 push press 60, 70, 80x8
4x10 db flies 35,40,45,45x10
3x10 pushdown rope,straight bar, 55x10,x9,x10
3x 10 abs skipped today

[LPMNDCTE]

2x8 pendlay rows 130 on barx8x2
1x15 lawnmowers 45x15
2x15 db biceps 30x15,x2
3x8 rack pulls 3 plates, 3 plates+30, 3 plates+50
2x15 seated good morning 90, 100 on bar
2x20 calf raises ssb 40x20, x16

--------------------------------------------

Goals for next workout
2x8 pendlay rows 135 on bar
1x15 lawnmowers 50
2x15 db biceps 35
3x8 rack pulls 3 plates+30, 3 plates+50, 3 plates+70 on bar
2x15 seated good morning 95, 110 on bar
2x20 calf raises ssb 45

[LPMNDCTE]

Workout A
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4x10 Weighted pushups 80 lbs
3x10 dips 10 lbs
3x8 push press 65, 75, 85
4x10 db flies 35, 40, 45, 50
3x10 Pushdowns 50, 55, 65
3x 10 abs

Workout B
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4x10 Weighted pushups 90 lbs
3x10 Oh press 50, 60, 70
4x10 db press 45, 50, 55, 60
4x15 lat raises
4x10 db skulls
3x 10 abs

Workout C
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2x8 pendlay rows 140 on bar
1x15 lawnmowers 45
2x15 biceps BB Curls 30 on bar
3x8 rack pulls 3 Plates, 3 Plates+50, 4 Plates
2x20 calf raises SSB 60

Workout D
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4x6 chins 20 lbs
2x15 biceps 30 db curls
1x8 Trap Bar Deadlifts 3 Plates+70
1x10 hypers 3 plates+10
2x20 calf raises SSB 60

[LPMNDCTE]

Workout B
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4x10 Weighted pushups 90 lbsx9 last set same
3x8 Oh press 50, 60, 70x4 same (with belt)
4x10 db press 45, 50, 55, 60x10 add 5
3x15 lat raises 10 lbsx15 (add 2.5 lbs)
4x10 db skulls 30x10 (add 2.5 lbs)
3x15 abs unwieghted vertical knees

[LPMNDCTE]

Rack pullS 468.5 lbsx1 (strong lockout with belt and straps

Chins 20 lbs
Bb curls 32+bar1x15, db hammer curl 30x12
Seated hammer incline 1x12
2x20 single leg Calf raises single no weight

[LPMNDCTE]

Pull & Legs One
4x6 Chins
1x15 BB Biceps
1x15 DB Biceps
3x8 Rack Pulls
3x10 Pull Throughs
1x20 SSB Calf Raises (Speed)
1x20 Paused Calf Raises (slow) 50%

Pull & Legs Two
2x8 Pendlay Rows
1x8 Lawnmowers
2x8 Bottom Up Zercher Squats
2x10 DB Step Ups
2x10 Hyper Extensions
3x15 Single Leg Calf Raises

Push & Abs One
4x10 Pushups 2 Max Sets (50%,50%, 100%, 100%)
4x8 OH Press Ramping (70%, 80%, 90%, 100%)
4x8 Abs
2x8 DB Press
2X8 DB Flies
4x10 Triceps (rope, rope, str. Bar, v-bar)

Push & Abs Two
4x10 2 Max Sets Pushups (50%,50%, 100%, 100%)
4x8 Push Press (80%, 85%, 90%, 95%)
4x8 Dips
4x8 Abs
4x10 Lat Raises
4x10 Triceps (EZ Bar, DB Skulls)


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October 2012 Current Stats -
Chins - 20 lbsx6x4
Pendlay Rows - 145 lbsx8x2
Rack Pulls - 468.5 lbsx1
Pushups - 100 lbsx10x2
Bottom Up Zerchers - 135 lbsx8x2
OH Press - 100 lbsx8
Push Press - ??????
Dips - ????

[LPMNDCTE]

Pushups
100 lbsx10 initial set
105 lbsx10 max set

OH Press 70 lbs+45 lb vbar = 115 lbsx8 (max set)
Abs - 35 lb Plate
DB Press - 70 lbs each hand
DB Flies - 40 lbs each hand
Triceps - 50 lbs Rope, Rope, 60 lbs Str. Bar, 65 lbs V-Bar

[LPMNDCTE]

Rack pulls 465 lbs x3, 325x 10
110 lbs sldlx8x3
Calf raises 80 lbsx20x 3
Pendlay rows 135 lbsx8x3

[LPMNDCTE]

Push ups 2x10 50, 60
Push press 4x8 80, 85, 90, 95 (+45 bar)
Db bench 1x8, 1x7 85
Flies 2x8 55
Lat raises 2x15 10
Abs 3x8 44
EZ bar 1x10, 1x8 90
Db skulls 2x8 30

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1x3, 1x10 Rack Pulls 500 lbs, 3 plates+50 hooks

2x8 SLDL 140 lbs on bar
WO1 3x8 Pendlay rows 98 on bar
WO2 2x10 WG pull downs 90 lbs
WO2 2x10 NG pull downs 140 lbs
3x15 biceps 20
3x15 calf raises 90

[LPMNDCTE]

Rack pulls 510 lbsx3 (belt and hooks)
335 lbsx10 (hooks only)

[LPMNDCTE]

Rack pulls 510 lbsx3 (belt and hooks)
335 lbsx10 (hooks only)