Trained at around 4:45 PM till 6:20 PMish.
JUNE 1,2010
BACK/TRAPS
PULL-UPS
BW X 12,12,12
BARBELL SHRUGS
135 LBS.X 15, 225 LBS. X 12, 315 LBS. X 8,8, 8 DROPSET-->225 LBS. X 20, 135 LBS. X 25
BARBELL ROWS
135 LBS. X 12, 185 LBS. X 8, 205 LBS. X 5, 225 LBS. X 5, 185 LBS. X 9
LAT PULLDOWNS
90 LBS. X 15, 120 LBS. X 10, 144 LBS. X 8,8
--SUPERSET WITH SEATED CABLE ROWS--
SEATED CABLE ROWS
90 LBS. X 12, 125 LBS. X 12, 160 LBS. X 8, 135 LBS. X 10
DUMBBELL PULLOVERS
50 LBS. X 12, 60 LBS. X 12,9
JUNE 1,2010
BACK/TRAPS
PULL-UPS
BW X 12,12,12
BARBELL SHRUGS
135 LBS.X 15, 225 LBS. X 12, 315 LBS. X 8,8, 8 DROPSET-->225 LBS. X 20, 135 LBS. X 25
BARBELL ROWS
135 LBS. X 12, 185 LBS. X 8, 205 LBS. X 5, 225 LBS. X 5, 185 LBS. X 9
LAT PULLDOWNS
90 LBS. X 15, 120 LBS. X 10, 144 LBS. X 8,8
--SUPERSET WITH SEATED CABLE ROWS--
SEATED CABLE ROWS
90 LBS. X 12, 125 LBS. X 12, 160 LBS. X 8, 135 LBS. X 10
DUMBBELL PULLOVERS
50 LBS. X 12, 60 LBS. X 12,9
Trained from 3:25 till about 4:40ish.
JUNE 2,2010
LEGS/CORE
WARM-UP ON BIKE FOR 5 MINUTES
BACK SQUATS
135 LBS. X 10, 185 LBS. X 5, 225 LBS. X 5, 245 LBS. X 5
FRONT SQUATS
45 LBS. X 10, 115 LBS. X 8, 135 LBS. X 7
HACK SQUATS
1 PPS X 10, 2 PPS X 12,12,12
--SUPERSET WITH SLDL--
DUMBBELL SLDL
50'S X 12, 80'S X 10
STANDING CALF RAISES
225 LBS. X 12,12,12
--SUPERSET WITH TOE PRESS--
TOE PRESS ON LEG PRESS SLED
2 PPS X 25,25,20, 3 PPS X 15, 4 PPS X 12
HANGING LEG RAISES
15,15,15
DECLINE SIT-UPS
+45 LB. PLATE X 12,12
WOOD CHOPS
40 LBS. X 10
JUNE 2,2010
LEGS/CORE
WARM-UP ON BIKE FOR 5 MINUTES
BACK SQUATS
135 LBS. X 10, 185 LBS. X 5, 225 LBS. X 5, 245 LBS. X 5
FRONT SQUATS
45 LBS. X 10, 115 LBS. X 8, 135 LBS. X 7
HACK SQUATS
1 PPS X 10, 2 PPS X 12,12,12
--SUPERSET WITH SLDL--
DUMBBELL SLDL
50'S X 12, 80'S X 10
STANDING CALF RAISES
225 LBS. X 12,12,12
--SUPERSET WITH TOE PRESS--
TOE PRESS ON LEG PRESS SLED
2 PPS X 25,25,20, 3 PPS X 15, 4 PPS X 12
HANGING LEG RAISES
15,15,15
DECLINE SIT-UPS
+45 LB. PLATE X 12,12
WOOD CHOPS
40 LBS. X 10
June 4,2010
shoulders/biceps workout
standing barbell military press
45 lbs. X 10, 115 lbs. X 5
push press
135 lbs. X 5,4,4
dumbbell side laterals
25's x 12, 30's x 10, 35's x 8, 40's x 6, dropset: 30's x 8, 20's x 10
barbell front raises
45 lbs. X 10, 65 lbs. X 10,8
life fitness shoulder press machine
40 lbs. X 15, 100 lbs. X 12, 90 lbs. X 10
barbell curl
65 lbs. X 10,10
life fitness preacher curl machine
90 lbs. X 12, 110 lbs. X 8,6, 90 lbs. X 10
swiss ball crunch
15,15
shoulders/biceps workout
standing barbell military press
45 lbs. X 10, 115 lbs. X 5
push press
135 lbs. X 5,4,4
dumbbell side laterals
25's x 12, 30's x 10, 35's x 8, 40's x 6, dropset: 30's x 8, 20's x 10
barbell front raises
45 lbs. X 10, 65 lbs. X 10,8
life fitness shoulder press machine
40 lbs. X 15, 100 lbs. X 12, 90 lbs. X 10
barbell curl
65 lbs. X 10,10
life fitness preacher curl machine
90 lbs. X 12, 110 lbs. X 8,6, 90 lbs. X 10
swiss ball crunch
15,15
JUNE 6,2010
FULL BODY WORKOUT
60 SECONDS REST IN BETWEEN EXERCISES DURING SUPERSETS
SUPERSET A
BACK SQUATS
135 LBS. X 10 (WU), 225 LBS. X 8,8,8,8
BARBELL ROWS
135 LBS. X 10 (WU), 185 LBS. X 8,8,8,8
SIDE PLANKS
1 MIN PER SIDE FOR 4 SETS
SUPERSET B
BULGARIAN SPLIT SQUATS
30'S X 8,8,8,8
DUMBBELL INCLINE BENCH PRESS
40'S X 12 (WU), 50'S X 8,8,8,8
SWISS BALL CRUNCH
15,15,15,15
CARDIO:
4 MINUTES ON EXERCISE BIKE WITH 10 SECONDS SPRINT, 20 SECONDS NORMAL IN INTERVALS.
FULL BODY WORKOUT
60 SECONDS REST IN BETWEEN EXERCISES DURING SUPERSETS
SUPERSET A
BACK SQUATS
135 LBS. X 10 (WU), 225 LBS. X 8,8,8,8
BARBELL ROWS
135 LBS. X 10 (WU), 185 LBS. X 8,8,8,8
SIDE PLANKS
1 MIN PER SIDE FOR 4 SETS
SUPERSET B
BULGARIAN SPLIT SQUATS
30'S X 8,8,8,8
DUMBBELL INCLINE BENCH PRESS
40'S X 12 (WU), 50'S X 8,8,8,8
SWISS BALL CRUNCH
15,15,15,15
CARDIO:
4 MINUTES ON EXERCISE BIKE WITH 10 SECONDS SPRINT, 20 SECONDS NORMAL IN INTERVALS.
JUNE 8,2010
UPPER BODY POWER
BARBELL ROWS AT 70% OF 5RM
135 LBS. X 10 (WU), 155 LBS. X 5 (WU), 160 LBS. X 5,5,5,5
LAT PULLDOWNS
90 LBS. X 15, 132 LBS. X 10,10,8
BARBELL BENCH PRESS AT 70% OF 5RM (HAVE NOT BARBELL BENCH PRESSED IN ABOUT 8 MONTHS. I HAVE BEEN DOING DUMBBELLS SO IT WAS A STRANGE READJUSTMENT)
135 LBS. X 5,5,5,5
DUMBBELL FLIES
40'S X 10, 50'S X 8, 40'S X 10
SEATED DUMBBELL SHOULDER PRESS AT 70% OF 5RM
40'S X 5,5,5,5
DUMBBELL LATERAL RAISES
30'S X 10, 35'S X 10,9
DUMBBELL CURL
30'S X 10, 40'S X 7, 35'S X 8
V-BAR PUSHDOWNS
90 LBS. X 15 (WU), 120 LBS. X 8, 150 LBS. X 7, 130 LBS. X 8
I felt a lot of pain in my right trap area. It's been sore for awhile now and the dumbbell shoulder presses didn't help. I'm gonna have to start stretching it out a lot more before I train upper body.
UPPER BODY POWER
BARBELL ROWS AT 70% OF 5RM
135 LBS. X 10 (WU), 155 LBS. X 5 (WU), 160 LBS. X 5,5,5,5
LAT PULLDOWNS
90 LBS. X 15, 132 LBS. X 10,10,8
BARBELL BENCH PRESS AT 70% OF 5RM (HAVE NOT BARBELL BENCH PRESSED IN ABOUT 8 MONTHS. I HAVE BEEN DOING DUMBBELLS SO IT WAS A STRANGE READJUSTMENT)
135 LBS. X 5,5,5,5
DUMBBELL FLIES
40'S X 10, 50'S X 8, 40'S X 10
SEATED DUMBBELL SHOULDER PRESS AT 70% OF 5RM
40'S X 5,5,5,5
DUMBBELL LATERAL RAISES
30'S X 10, 35'S X 10,9
DUMBBELL CURL
30'S X 10, 40'S X 7, 35'S X 8
V-BAR PUSHDOWNS
90 LBS. X 15 (WU), 120 LBS. X 8, 150 LBS. X 7, 130 LBS. X 8
I felt a lot of pain in my right trap area. It's been sore for awhile now and the dumbbell shoulder presses didn't help. I'm gonna have to start stretching it out a lot more before I train upper body.
JUNE 10,2010
LOWER BODY POWER
DEADLIFTS AT 70% OF 5RM
135 LBS. X 10, 195 LBS. X 5,5,5,5
GHR
BW X 5,5,5,5
STANDING CALF RAISES
225 LBS. X 8,8,8
TOE PRESS
2 PPS X 10,10,10, 3 PPS X 8,8,8
LEG EXTENSIONS
130 LBS. X 12, 210 LBS. X 10, 255 LBS. X 8, 220 LBS. X 10
LOWER BODY POWER
DEADLIFTS AT 70% OF 5RM
135 LBS. X 10, 195 LBS. X 5,5,5,5
GHR
BW X 5,5,5,5
STANDING CALF RAISES
225 LBS. X 8,8,8
TOE PRESS
2 PPS X 10,10,10, 3 PPS X 8,8,8
LEG EXTENSIONS
130 LBS. X 12, 210 LBS. X 10, 255 LBS. X 8, 220 LBS. X 10
JUNE 11,2010
BACK/SHOULDERS HYPERTROPHY
SEATED DUMBBELL SHOULDER PRESS WITH 65% OF 10RM
35'S X 10,10,10
DUMBBELL SIDE LATERAL RAISES
20'S X 12, 25'S X 12. 30'S X 11,10
CABLE LATERALS
10PS X 12, 20 PS X 13,12
BENT OVER DUMBBELL LATERALS
15'S X 15,15, 20'S X 15
BARBELL ROWS WITH 65% OF 10RM
125 LBS. X 10,10,10
CHEST SUPPORTED T-BAR ROWS
45 LBS. X 12, 70 LBS. X 10,10
CHEST SUPPORTED DUMBBELL ROWS
35'S X 15,12
LAT PULLDOWNS
90 LBS. X 12, 120 LBS. X 12,11
DUMBBELL PULLOVERS
60 LBS. X 12,10
HANG FROM PULL-UP BAR
60 SECONDS
HANGING LEG RAISES
15,15,15
DECLINE CRUNCHES WITH 8 LB. MEDICINE BALL
25
Decided this time around that my Hypertrophy days will be a bit lighter than I did them lat time to prevent injury and burnout and promote recovery. Had my yearly heart doctors appointment and he said that everything looks stable :). knock on wood.
:D
BACK/SHOULDERS HYPERTROPHY
SEATED DUMBBELL SHOULDER PRESS WITH 65% OF 10RM
35'S X 10,10,10
DUMBBELL SIDE LATERAL RAISES
20'S X 12, 25'S X 12. 30'S X 11,10
CABLE LATERALS
10PS X 12, 20 PS X 13,12
BENT OVER DUMBBELL LATERALS
15'S X 15,15, 20'S X 15
BARBELL ROWS WITH 65% OF 10RM
125 LBS. X 10,10,10
CHEST SUPPORTED T-BAR ROWS
45 LBS. X 12, 70 LBS. X 10,10
CHEST SUPPORTED DUMBBELL ROWS
35'S X 15,12
LAT PULLDOWNS
90 LBS. X 12, 120 LBS. X 12,11
DUMBBELL PULLOVERS
60 LBS. X 12,10
HANG FROM PULL-UP BAR
60 SECONDS
HANGING LEG RAISES
15,15,15
DECLINE CRUNCHES WITH 8 LB. MEDICINE BALL
25
Decided this time around that my Hypertrophy days will be a bit lighter than I did them lat time to prevent injury and burnout and promote recovery. Had my yearly heart doctors appointment and he said that everything looks stable :). knock on wood.
:D
JUNE 12,2010
UPPER MAX EFFORT
BARBELL BENCH PRESS (SECOND TIME BARBELL BENCHING IN 6 MONTHS OR SO) WORK TO 3-5RM
45 LBS. X 20 (WU), 135 LBS. X 6, 155 LBS. X 5, 165 LBS. X 3 (3RM LOL), 145 LBS. X 3, 135 LBS. X 8
DUMBBELL BENCH (2 SETS OF MAX REPS)
45'S X 21,16
SEATED CABLE ROW
90 LBS. X 12, 125 LBS. X 10,11,10
--SUPERSET WITH--
FACE PULLS
90 LBS. X 15, 110 LBS. X 12, 120 LBS. X 10,100 LBS. X 12
DUMBBELL SHRUGS
90'S X 15,12,10
BARBELL CURL
45 LBS. X 12, 65 LBS. X 10,10,8
UPPER MAX EFFORT
BARBELL BENCH PRESS (SECOND TIME BARBELL BENCHING IN 6 MONTHS OR SO) WORK TO 3-5RM
45 LBS. X 20 (WU), 135 LBS. X 6, 155 LBS. X 5, 165 LBS. X 3 (3RM LOL), 145 LBS. X 3, 135 LBS. X 8
DUMBBELL BENCH (2 SETS OF MAX REPS)
45'S X 21,16
SEATED CABLE ROW
90 LBS. X 12, 125 LBS. X 10,11,10
--SUPERSET WITH--
FACE PULLS
90 LBS. X 15, 110 LBS. X 12, 120 LBS. X 10,100 LBS. X 12
DUMBBELL SHRUGS
90'S X 15,12,10
BARBELL CURL
45 LBS. X 12, 65 LBS. X 10,10,8
JUNE 15,2010
DYNAMIC EFFORT LOWER BODY
RODE EXERCISE BIKE FOR 10 MINUTES
BOX JUMPS
3,3,3,3,3,3,3,3
BULGARIAN SPLIT SQUATS WITH FRONT FOOT ELEVATED
30'S X 10,10,8
GHR
BW X 12,10,10
HANGING LEG RAISES
15,12,15,15
Tomorrow is Upper Dynamic day.
DYNAMIC EFFORT LOWER BODY
RODE EXERCISE BIKE FOR 10 MINUTES
BOX JUMPS
3,3,3,3,3,3,3,3
BULGARIAN SPLIT SQUATS WITH FRONT FOOT ELEVATED
30'S X 10,10,8
GHR
BW X 12,10,10
HANGING LEG RAISES
15,12,15,15
Tomorrow is Upper Dynamic day.
JUNE 16,2010
DYNAMIC EFFORT UPPER BODY
BARBELL BENCH PRESS (MAX REPS @ 50% OF 1RM)
45 LBS. X 20 (WU), 95 LBS. X 26,21,20
LAT PULLDOWNS
90 LBS. X 12 (WU), 120 LBS. X 11, 132 LBS. X 10,10, 120 LBS. X 11
--SUPERSET WITH--
FACE PULLS
100 LBS. X 12, 120 LBS. X 12,12,11
DUMBBELL SIDE LATERAL RAISES
30'S X 11,10, 40'S X 9,8
DUMBBELL SHRUGS
90'S X 10,10,10
--SUPERSET WITH--
V-BAR TRICEPS PUSHDOWNS
90 LBS. X 12 (WU), 120 LBS. X 10, 130 LBS. X 10,10
HEAVY DUMBBELL HOLDS
90'S X 45 SECONDS, 40 SECONDS
SWISS BALL CRUNCHES
15,15
DECLINE SIT-UPS
15,15
Fun workout. Tomorrow will be Max Effort Lower Body.
DYNAMIC EFFORT UPPER BODY
BARBELL BENCH PRESS (MAX REPS @ 50% OF 1RM)
45 LBS. X 20 (WU), 95 LBS. X 26,21,20
LAT PULLDOWNS
90 LBS. X 12 (WU), 120 LBS. X 11, 132 LBS. X 10,10, 120 LBS. X 11
--SUPERSET WITH--
FACE PULLS
100 LBS. X 12, 120 LBS. X 12,12,11
DUMBBELL SIDE LATERAL RAISES
30'S X 11,10, 40'S X 9,8
DUMBBELL SHRUGS
90'S X 10,10,10
--SUPERSET WITH--
V-BAR TRICEPS PUSHDOWNS
90 LBS. X 12 (WU), 120 LBS. X 10, 130 LBS. X 10,10
HEAVY DUMBBELL HOLDS
90'S X 45 SECONDS, 40 SECONDS
SWISS BALL CRUNCHES
15,15
DECLINE SIT-UPS
15,15
Fun workout. Tomorrow will be Max Effort Lower Body.
JUNE 17,2010
MAX EFFORT LOWER BODY
BARBELL SQUAT (WORK TO 3-5 RM)
135 LBS. X 10, 225 LBS. X 5, 275 LBS. X 5, 315 LBS. X 3 (3RM), 225 LBS. X 8
BULGARIAN SPLIT SQUAT WITH FRONT FOOT ELEVATED
30'S X 10, 40'S X 10,10
SWISS BALL BACK BRIDGE WITH LEG CURL
12,10,10
AB CIRCUIT (SPRINTER SIT-UPS, V-UPS, TOE TOUCHES, HIP UPS)
20 (EACH) ,15 (EACH)
SEATED CALF RAISES
90 LBS. X 12, 135 LBS. X 10,10
Off day tomorrow. I have a baseball game.
MAX EFFORT LOWER BODY
BARBELL SQUAT (WORK TO 3-5 RM)
135 LBS. X 10, 225 LBS. X 5, 275 LBS. X 5, 315 LBS. X 3 (3RM), 225 LBS. X 8
BULGARIAN SPLIT SQUAT WITH FRONT FOOT ELEVATED
30'S X 10, 40'S X 10,10
SWISS BALL BACK BRIDGE WITH LEG CURL
12,10,10
AB CIRCUIT (SPRINTER SIT-UPS, V-UPS, TOE TOUCHES, HIP UPS)
20 (EACH) ,15 (EACH)
SEATED CALF RAISES
90 LBS. X 12, 135 LBS. X 10,10
Off day tomorrow. I have a baseball game.
Left trap is in a lot of pain today. Feels tight like a pinched nerve so I went light on the neutral grip presses.
JUNE 20,2010
UPPER BODY
WIDE GRIP CABLE ROW
90 LBS. (WU) X 12, 125 LBS. X 8, 155 LBS. X 8,8,8
--60 SEC REST IN BETWEEN, SUPERSET WITH--
DUMBBELL FLAT BENCH PRESS
40'S X 15 (WU), 60'S X 8,8,8,8
CHIN-UPS
BW X 8,8,8,8
--60 SEC REST IN BETWEEN, SUPERSET WITH--
STANDING NEUTRAL GRIP SHOULDER PRESS
15'S X 15 (WU), 30'S X 8,8,8,8
REVERSE CRUNCHES
15,15
--SUPERSET WITH--
PLANKS
60 SECONDS
Tuesday will be Lower Body.
JUNE 20,2010
UPPER BODY
WIDE GRIP CABLE ROW
90 LBS. (WU) X 12, 125 LBS. X 8, 155 LBS. X 8,8,8
--60 SEC REST IN BETWEEN, SUPERSET WITH--
DUMBBELL FLAT BENCH PRESS
40'S X 15 (WU), 60'S X 8,8,8,8
CHIN-UPS
BW X 8,8,8,8
--60 SEC REST IN BETWEEN, SUPERSET WITH--
STANDING NEUTRAL GRIP SHOULDER PRESS
15'S X 15 (WU), 30'S X 8,8,8,8
REVERSE CRUNCHES
15,15
--SUPERSET WITH--
PLANKS
60 SECONDS
Tuesday will be Lower Body.
JUNE 22,2010
LEGS
FREE SQUATS
30,30,25,25,30
--SUPERSET WITH--
BACK SQUATS
135 LBS. X 10, 225 LBS. X 5, 245 LBS. X 5, 275 LBS. X 3, 245 LBS. 5
LEG CURL
120 LBS. X 12, 165 LBS. X 10, 180 LBS. X 8
DUMBBELL SLDL
60'S X 10,10, 80'S X 8
--SUPERSET WITH--
BOX JUMPS (ON A HIGH BENCH)
3,3,3
DECLINE SIT-UPS
40,25
HANGING LEG RAISES
20,20
TOE PRESS ON LEG PRESS SLED
2 PPS X 20,15,15
THOUGHTS: Fun workout. It was like 100 degrees at the gym.
LEGS
FREE SQUATS
30,30,25,25,30
--SUPERSET WITH--
BACK SQUATS
135 LBS. X 10, 225 LBS. X 5, 245 LBS. X 5, 275 LBS. X 3, 245 LBS. 5
LEG CURL
120 LBS. X 12, 165 LBS. X 10, 180 LBS. X 8
DUMBBELL SLDL
60'S X 10,10, 80'S X 8
--SUPERSET WITH--
BOX JUMPS (ON A HIGH BENCH)
3,3,3
DECLINE SIT-UPS
40,25
HANGING LEG RAISES
20,20
TOE PRESS ON LEG PRESS SLED
2 PPS X 20,15,15
THOUGHTS: Fun workout. It was like 100 degrees at the gym.
Rp = rest pause
ds = drop set
ps = per side
pps = plates per side.
june 24,2010
chest/calves
incline barbell bench press (haven't done incline bb in a year or so)
45 lbs. X 15, 95 lbs. X 10,8, 115 lbs. X 5, 125 lbs. X 2
flat dumbbell bench press
45's x 10, 60's x 6, 70's x 5 rp 2 rp 3
incline dumbbell flies
35's x 8, 40's x 8, 45's x 8 ds 35's x 4
cable crossovers
20 ps x 15, 40 ps x 10, 40 ps x 23
standing calf raises
135 lbs. X 15, 225 lbs. X 12,10, 315 lbs. X 14 ds 225 lbs. X 16 ds 135 lbs. X 22
toe press on leg press sled
3 pps x 10, 4 pps x 10,10,10,10,10,10,10,10,10,10
ds = drop set
ps = per side
pps = plates per side.
june 24,2010
chest/calves
incline barbell bench press (haven't done incline bb in a year or so)
45 lbs. X 15, 95 lbs. X 10,8, 115 lbs. X 5, 125 lbs. X 2
flat dumbbell bench press
45's x 10, 60's x 6, 70's x 5 rp 2 rp 3
incline dumbbell flies
35's x 8, 40's x 8, 45's x 8 ds 35's x 4
cable crossovers
20 ps x 15, 40 ps x 10, 40 ps x 23
standing calf raises
135 lbs. X 15, 225 lbs. X 12,10, 315 lbs. X 14 ds 225 lbs. X 16 ds 135 lbs. X 22
toe press on leg press sled
3 pps x 10, 4 pps x 10,10,10,10,10,10,10,10,10,10
JUNE 25,2010
DEADLIFT/DELTS/TRAPS
DEADLIFT
135 LBS. X 10, 225 LBS. 5, 5, 5
LIFE FITNESS MACHINE SHOULDER PRESS
40 LBS. X 15, 90 LBS. X 7 RP 6 RP 4
DUMBBELL SIDE LATERAL
30'S X 8, 40'S X 8, 45'S X 4 RP 3 RP 3
ONE ARM CABLE LATERAL
10 PS X 12, 10 PS X 23
BARBELL SHRUG
135 LBS. X 12, 225 LBS. X 10, 315 LBS. X 7 DS 225 LBS. X 8 DS 135 LBS. X 10
DUMBBELL SHRUG
80'S X 22
SWISS BALL CRUNCHES
20,15
NOTES: I don't go past 225 lbs. on deadlifts because I have aortic stenosis in my heart. Also, my left trap was giving me some trouble again today especially on the shoulder press..
DEADLIFT/DELTS/TRAPS
DEADLIFT
135 LBS. X 10, 225 LBS. 5, 5, 5
LIFE FITNESS MACHINE SHOULDER PRESS
40 LBS. X 15, 90 LBS. X 7 RP 6 RP 4
DUMBBELL SIDE LATERAL
30'S X 8, 40'S X 8, 45'S X 4 RP 3 RP 3
ONE ARM CABLE LATERAL
10 PS X 12, 10 PS X 23
BARBELL SHRUG
135 LBS. X 12, 225 LBS. X 10, 315 LBS. X 7 DS 225 LBS. X 8 DS 135 LBS. X 10
DUMBBELL SHRUG
80'S X 22
SWISS BALL CRUNCHES
20,15
NOTES: I don't go past 225 lbs. on deadlifts because I have aortic stenosis in my heart. Also, my left trap was giving me some trouble again today especially on the shoulder press..
JUNE 27,2010
BACK
ACTIVITY: BASEBALL GAME
BENT OVER ROWS
135 LBS. X 12, 185 LBS. X 6 RP 5 RP 5
REVERSE GRIP LAT PULLDOWN
90 LBS. X 15, DROPSET --> 144 LBS. X 8, 120 LBS. X 8, 90 LBS. X 9
CHEST SUPPORTED T-BAR ROWS
45 LBS. X 10, 90 LBS. X 9 RP 6 RP 5
WIDE GRIP SEATED CABLE ROW
120 LBS. X 10, DROPSET --> 175 LBS. X 8, 150 LBS. X 8, 120 LBS. X 10, 95 LBS. X 6
DUMBBELL PULLOVER
45 LBS. X 26
BENT OVER DUMBBELL LATERAL
20'S X 15, 25'S X 12 RP 8 RP 6
Notes: Was in a bit of a rush today. I had a baseball game right after my workout so I had to fly through the workout. Our team lost the game because I dropped a throw at first base in the last inning and they scored two runs. LOL!
BACK
ACTIVITY: BASEBALL GAME
BENT OVER ROWS
135 LBS. X 12, 185 LBS. X 6 RP 5 RP 5
REVERSE GRIP LAT PULLDOWN
90 LBS. X 15, DROPSET --> 144 LBS. X 8, 120 LBS. X 8, 90 LBS. X 9
CHEST SUPPORTED T-BAR ROWS
45 LBS. X 10, 90 LBS. X 9 RP 6 RP 5
WIDE GRIP SEATED CABLE ROW
120 LBS. X 10, DROPSET --> 175 LBS. X 8, 150 LBS. X 8, 120 LBS. X 10, 95 LBS. X 6
DUMBBELL PULLOVER
45 LBS. X 26
BENT OVER DUMBBELL LATERAL
20'S X 15, 25'S X 12 RP 8 RP 6
Notes: Was in a bit of a rush today. I had a baseball game right after my workout so I had to fly through the workout. Our team lost the game because I dropped a throw at first base in the last inning and they scored two runs. LOL!
JUNE 29,2010
ARMS
ACTIVITY: BASEBALL GAME
TRICEPS V-BAR PRESSDOWNS
70 LBS. X 15, 100 LBS. X 10, 130 LBS. X 8, DROPSET---> 170 LBS. X 6, 140 LBS. X 5, 110 LBS. X 5
SKULLCRUSHERS
65 LBS. X 10,10, 75 LBS. X 6 RP 4 RP 3
OVERHEAD DUMBBELL EXTENSION
45 LBS. X 21
BARBELL CURL
45 LBS. X 12, 65 LBS. X 10, 75 LBS. X 8 RP 5 RP 5
DUMBBELL PREACHER CURL
25 LBS. X 10,10
CABLE CURL
50 LBS. X 10,10,10,10,10,10,10,10
BARBELL WRIST CURL
45 LBS. X 15, 95 LBS. X 12,10
DECLINE SIT-UPS
25
Notes: Almost blacked out after my eighth set of cable curls. My vision got all crossed up and I couldn't see straight. I have no idea what it was. Had a baseball game tonight as well. We lost 17-10 lol. Tomorrow is Legs and I can't wait to destroy them! OH and my Vanilla Solution 5 came in the mail today! Gonna try it out before bed tonight as my last meal!
ARMS
ACTIVITY: BASEBALL GAME
TRICEPS V-BAR PRESSDOWNS
70 LBS. X 15, 100 LBS. X 10, 130 LBS. X 8, DROPSET---> 170 LBS. X 6, 140 LBS. X 5, 110 LBS. X 5
SKULLCRUSHERS
65 LBS. X 10,10, 75 LBS. X 6 RP 4 RP 3
OVERHEAD DUMBBELL EXTENSION
45 LBS. X 21
BARBELL CURL
45 LBS. X 12, 65 LBS. X 10, 75 LBS. X 8 RP 5 RP 5
DUMBBELL PREACHER CURL
25 LBS. X 10,10
CABLE CURL
50 LBS. X 10,10,10,10,10,10,10,10
BARBELL WRIST CURL
45 LBS. X 15, 95 LBS. X 12,10
DECLINE SIT-UPS
25
Notes: Almost blacked out after my eighth set of cable curls. My vision got all crossed up and I couldn't see straight. I have no idea what it was. Had a baseball game tonight as well. We lost 17-10 lol. Tomorrow is Legs and I can't wait to destroy them! OH and my Vanilla Solution 5 came in the mail today! Gonna try it out before bed tonight as my last meal!
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