Workouts From May 2010

Quick update with my results from my May workouts in 2010:

MAY 5,2010
PUSH WORKOUT

DUMBBELL BENCH PRESS
45'S X 10, 60'S X 8, 70'S X 6,6

--SUPERSET WITH--

DIPS
BODYWEIGHT X 17,15,12,10

INCLINE DUMBBELL FLIES
35'S X 12, 40'S X 10, 45'S X 10

--SUPERSET WITH--

PUSH-UPS
INCLINE X 20, NO INCLINE X 20, INCLINE X 20

ROPE PUSHDOWNS
90 LBS. X 15, 100 LBS. X 12, 120 LBS. X 10 DROPSET..100 LBS. X 6, 80 LBS. X 10, 60 LBS. X 10, 20 LBS. X 15

--SUPERSET WITH--

HAMMER STRENGTH DIP MACHINE
1 PPS X 15, 1PPS + 25 LBS. PS X 12, 12

SEATED CALF RAISES
110 LBS. X 15,15,15

SPRINTER SIT-UPS
15,15

REVERSE CRUNCHES
15,15

MAY 6,2010
PULL WORKOUT

DEADLIFTS
135 LBS. X 10, 225 LBS. X 5,5, 275 LBS. X 3, 225 LBS. X 5

--SUPERSET WITH--

WIDE GRIP LAT PULLDOWNS
90 LBS. X 15, 120 LBS. X 12,10,10

DUMBBELL REAR DELT FLYES
20'S X 10, 25'S X 10,8

DUMBBELL CURL
30'S X 10, 40'S X 8, 35'S X 10

DUMBBELL HAMMER CURL
35'S X 12, 45'S X 10,10

STANDING CALF RAISES
135 LBS. X 15, 225 LBS. X 10, 275 LBS. X 10

WEIGHTED DECLINE SIT-UPS
+8 LB. BALL X 15,15

DECLINE RUSSIAN TWISTS
+8 LB. BALL X 15,15

May 8,2010
legs workout

squat
135 lbs. X 10, 225 lbs. X 5,5, 245 lbs. X 5,4

sldl
135 lbs. X 10, 225 lbs. X 5,5,5

leg curl
105 lbs. X 12, 120 lbs. X 10, 150 lbs. X 10, 180 lbs. X 10, 150 lbs. X 8

free squats
50,25

standing calf raises
225 lbs. X 12, 275 lbs. X 12,10

box jumps
3,3,3

MAY 10,2010
UPPER WORKOUT

Started using the program from Nate Green's Built for Show book.

SEATED CABLE ROW
120 LBS. X 12(WARM-UP), 152 LBS. X 8, 172 LBS. X 8,8, 162 LBS. X 8

--60 SEC. REST AND SUPERSET WITH--

DUMBBELL BENCH PRESS
45'S X 15 (WARM-UP), 60'S X 8,8,8,8

CHIN-UPS
BW X 8,8,8,8

--60 SEC. REST AND SUPERSET WITH--

STANDING NEUTRAL GRIP SHOULDER PRESS
30'S X 12 (WARM-UP), 45'S X 8, 40'S X 8,8,8

REVERSE CRUNCHES
15,15

--SUPERSET WITH--

PLANKS
60 SECONDS.

May 12,2010
lower workout

front squats
45 lbs. X 12(wu), 135 lbs. X 5, 185 lbs. X 3, 155 lbs. X 5, 135 lbs. X 5, 115 lbs.x 5,5

--rest 90 secs. After each set then superset with--

barbell step-ups

45 lbs. X 12(wu), 95 lbs. X 5,5,5,5,5

supine hip extension/leg curl with exercise ball
8

wood chops
40 lbs. X 12, 60 lbs. X 12

side planks
30 sec. Each side

dips
bw x 20

standing calf raises
135 lbs. X 12, 225 lbs. X 12,12

May 14,2010
upper workout

seated cable row
120 lbs. X 12 (wu), 163 lbs. X 5,5,5,5, 175 lbs. x 5

--after each set 90 secs. Rest then superset with--

dumbbell flat bench press
45's x 15 (wu), 70's x 5,5,5,5,5

chin-ups
bw x 5,5,5,5,5

--after each set 90 secs. Rest then superset with--

standing neutral grip shoulder press
30's x 10 (wu), 45's x 5,5,5,5,5

reverse crunches
15,15

--after each set 30 secs. Rest then superset with--

planks
60 secs.

Toe press
3 plates per side x 10,10,10,10,10,10,10

A1,A2 etc done with 60 secs rest in between exercises to make a sorta superset.

MAY 19,2010
CHEST/BICEPS

A1 - Flat Dumbbell Bench Press - 45's x 15, 65's X 5, 70's X 5, 80's X 5 PR!, 70's X 6
A2 - Barbell Curl - 45 LBS. X 12, 95 LBS. X 6, 75 LBS. X 8,8

B1 - Incline Dumbbell Fly - 35'S X 12, 40'S X 10,10 45'S X 10
B2 - Dumbbell Hammer Curl - 35'S X 10, 40'S X 10, 45'S X 10

C1 - Cable Crossovers - 40 LBS. X 10,10 60 LBS. X 10,10 80 LBS. X 10,10 60 LBS. X 10
C2 - Cable Curl - 90 LBS. X 10

Dumbbell Curl - ONE SUPERSET - 40'S X 8, 30'S X 8, 20'S X 10

D - Planks - 1 X 60 SECONDS

DECLINE SIT-UPS WITH 8 LB. MEDICINE BALL - 20,15

MAY 20,2010
Day Two - Hamstrings/Quads/Calves

A1 - Back Squat - 135 LBS. X 10, 185 LBS. X 8, 225 LBS. X 5, 245 LBS. X 5, 275 LBS. X 5, 225 X 1 (JUST TO GET A NICE STRETCH)
A2 - SLDL - 135 LBS. X 10, 225 LBS. X 5,5,5

B1 - GHR - BW X 12,12,12
NO STEP-UPS TODAY. DID THEM 3 DAYS AGO AND STILL SORE.

C1 - Bulgarian Split-Squats - 30'S X 10,10,10
C2 - Hip Extension/Leg Curl with Exercise Ball - 8,8

D - Standing Calf Raises - 225 LBS. X 10,10,10,10,10,10,10

E - Hanging Leg Raises - 15,15,15

ALSO HAD A BASEBALL GAME TODAY. WE LOST 3-1.

MAY 22,2010
BACK/TRICEPS

A1 - Close Grip Bench Press
45 LBS. X 20, 135 LBS. X 10, 155 LBS. X 5,5
A2 - Pull-Ups
BW X 12,10,10

B1 - Skullcrushers
65 LBS. X 12,10, 85 LBS. X 6,3, 65 LBS. X 12
B2 - Barbell Rows
135 LBS. X 12, 155 LBS. X 8, 185 LBS. X 5, 195 LBS. X 5

C1 - Rope Cable Pushdowns
90 LBS. X 15, 120 LBS.X 10,10, DROPSET: 150 LBS. X 6, 120 LBS. X 6, 90 LBS. X 5, 60 LBS. X 12
C3 - Lat Pulldowns
90 LBS. X 12, 120 LBS. X 10, 144 LBS. X 8,8

D - Hanging Leg Raises
BW X 15,12,10

MAY 23,2010
DELTS/CALVES

A1 - SEATED DUMBBELL SHOULDER PRESS
45'S X 12, 50'S X 10,10,10 (MOVING UP NEXT WEEK)

A2 - SIDE LATERAL RAISES
25'S X 12, 35'S X 12,10,12

B - DUMBBELL REAR DELT RAISES
20'S X 12, 25'S X 12,12

C- TOE PRESS ON LEG PRESS SLED
3 PPS X 10,10,10,10,10,10,10

D1 - HANGING LEG RAISES
15,15

D2 - CABLE WOOD CHOPS
30 LBS. X 12, 40 LBS. X 12

D3 - DECLINE SIT-UPS WITH 45 LB. PLATE
15,15

HAD A BASEBALL GAME AS WELL. WE WON 2-0. I WENT 0-2, TWO STRIKEOUTS :(

After a week or so of Olympic weightlifting, I am back with a Push/Pull/Shoulders/Legs split.

Here we go!

MAY 30,2010
PUSH WORKOUT

DUMBBELL BENCH PRESS
45'S X 12, 60'S X 6, 70'S X 6,6

DIPS
BW X 15,12,12

INCLINE DUMBBELL FLY
30'S X 20, 35'S X 20, 40'S X 15

PUSH-UPS
30

INCLINE PUSH-UPS
25,25

HAMMER STRENGTH DIP MACHINE
1 PPS X 20, 1PPS + 25 LB. X 15, 1PPS + 35 LB. X 12,12

TRICEPS ROPE PUSHDOWNS
90 LBS. X 15, 110 LBS. X 12, 120 LBS. X 8 -->DROPSET: 90 LBS. X 10, 70 LBS. X 8, 40 LBS. X 8

DECLINE SIT-UPS
BW X 15, +45 LB. X 15,12, BW X 15

HANGING LEG RAISES
15,15,15