Wednesday 3/31...end of quarter leg workout!

A1)Lying Leg Curls: 80 lbs for 3 sets of 10 reps...followed by:
A2)Leg Extensions: 130 lbs for 2 sets of 15 , 140 for 1 set of 12 reps
B1)Barbell Squats: 225 lbs for 3 sets of 15 reps...followed by:
B2)Smith Machine Calf Raise: 185 lbs for 3 sets of 16-19 reps
C1)Romanian (stiff leg) Deadlift (DB's): 50 lbs for 3 sets of 12 reps...followed by:
C2)Slanted Calf Machine(heavy!): 3 sets of 10-11 reps

TOMORROW: PUSH DAY

Tuesday 3/20...Back/Biceps

NO Hamstrings today....I'll add them to thigh/calf workout tomorrow...

Back:
Wide Grip Pullups: 2 sets of 10 reps with bodyweight only
1-Arm DB Row: 50 for 3 sets of 8, 40 lbs for 1 set of 12 (ea. arm)
Seated Close Grip Cable Rows: 120 lbs for 3 sets of 12... immediately followed by:
Seated DB Shrugs: 50 lbs for 3 sets of 15 reps
Underhand Lat Pulldowns: 120 lbs for 3 sets of 10 reps

Biceps:
Alternate DB Hammer Curls: 30 lbs for 3 sets of 10 reps
Straight Bar Curls: 70 lbs for 2 sets of 10 reps ea (using a wide grip on bar)

Monday 3/29 .... Chest/Shoulders/Triceps

Bench Press: 185 lbs x 8 reps, 205 for 2 sets of 8 reps, 185 x 10 reps
Flat DB Bench Press: 70 lbs for 3 sets of 10 reps
Pushups between medicine balls: bodyweight for 3 sets of 10 reps

Front Barbell raises (straight bar): 45 lbs for 3 sets of 10,10,8 reps and 30 lbs for 1 set of 15
Rear Delt DB Raises (face down on incline bench): 20 lbs for 3 sets of 10 reps...followed by:
Lying EZ Bar Skullcrushers: 75 lbs for 3 sets of 10 reps
Tricep Pressdowns: 60 lbs for 3 sets of 12 reps

** TOMORROW: Back/Biceps/Hamstrings

Sunday 3/28...Legs!

Coming off a rest day, this morning we did Legs!

Thighs:
Leg Extensions as a warm-up: 75 lbs for 2 sets of 20 reps
Leg Press: 450 lbs for 15, 500 for 2 sets of 15, 540 for 12 reps
Leg Extension: 110 lbs for 4 sets of 12 reps
Seated Hamstring Curls: 135lbs for 3 sets of 13-14 reps
Calves:
Toe Press on Leg Press: 270lbs for 3 sets of 15 reps
Smith Machine Calf Raise: 155lbs for 5 sets of 10-11 reps

**TOMORROW: Chest/Shoulders

Friday...3/26....Back/Arms

Back/Triceps:
A)Wide Grip pull-ups: bodyweight for 3 sets of 10 reps
B1)Close Grip (V-handle) Pulldowns: 135 lbs for 3 sets of 12,11,8 reps..followed by:
B2)Tricep Pressdown (w/Rope handle): 90 lbs for 2 sets of 10 reps, 80 lbs for 1 set of 10
C1)Wide Grip Seated Cable Rows: 120 lbs for 3 sets of 10..followed by:
C2)Tricep Pressdown (w/straight bar): 120 lbs for 2 sets of 12 reps, 130lbs for 1 set of 8
D1)Hammer Strength Iso-Row: 185 lbs for 3 sets of 10 reps
D2)Lying DB Skullcrushers: 27.5 lbs for 3 sets of 10 reps
Biceps:

Thursday 3/25...Chest/Shoulders

CHEST:
Bench Press: 185lbs x 8 reps, 205lbs x 8 reps, 225lbs x 5 reps, 185lbs for 11 reps
Flat DB Bench Press: 65lbs x 12 reps, 70 lbs for 2 sets of 10 reps
Hammer Strength Iso-Incline Press: 185 lbs for 3 sets of 8, 8, 9 reps
SHOULDERS:

Wednesday 3/24...Legs!

Leg Extensions: 115 lbs for 3 sets of 12,12,11 reps
Leg Press: 450 lbs for 3 sets of 15 reps
Hack Squats: 275 for 3 sets of 15 reps
Toe Press on Leg Press: 270 lbs for 2 sets of 15, 290 lbs for 2 more sets of 15 reps
Standing Calf Raises: 4 sets of 12-15 reps

**TOMORROW: Chest/Shoulders/Triceps

Tuesday 3/23 ... Back/Biceps/Hamstrings

Tuesday, March 23, 2010

Tuesday 3/23 ... Back/Biceps/Hamstrings

Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps
Wide Grip Seated Cable Rows: 120 lbs for 3 sets of 10 reps...followed by:
Lying Hamstring Curls: 80 lbs for 3 sets of 8 reps
Reverse Grip Bent Over Rows: 95 lbs for 2 sets of 12 reps

Barbell Curls: 75 lbs for 3 sets of 10 reps
Alternated DB Hammer Curls: 25 lbs for 4 sets of 10 reps
DB Romanian Deadlifts: 45 lbs for 12, 50 lbs for 2 sets of 10 reps

**TOMORROW: Quads/Calves

Monday 3/22...Chest/Shoulders/Triceps

CHEST:
Incline Barbell Press: 185 lbs for 2 sets of 8,6 reps...drop set...immediately drop to 155x6 reps
Flat Bench Press: 185 lbs for 6 reps
Incline DB Press: 70 lbs for 3 sets of 10 reps
Push-ups: (between medicine balls): bodyweight for 4 sets of 12 reps

SHOULDERS/TRICEPS:
Front/Side DB Raises: 15 lbs for 3 sets of 12, 12, 10 reps...Followed by:
Overhead DB Tricep Extensions: 25 lbs for 3 sets of 12 reps
Rear Delts on Pec Dec Machine: 115 lbs for 3 sets of 15, 13,12 reps...followed by:
Triceps Pressdowns (Rope): 80 lbs for 3 sets of 10 reps

Tricep Pressdowns (Curved Bar): 110 lbs for 2 sets of 14 reps, 120 lbs for 1 sets of 10 reps

**TOMORROW: Pulling: Back/Biceps

Sunday 3/21...Legs!

LEGS:
Stationary Bike: 5 min. warm-up
Leg Extensions: 125 lbs for 3 sets of 12,12,11 reps (last set was drop set..125 for 11 reps..then immediately dropped to 75 lbs for 12 reps)
Barbell Squats: 225 lbs for 3 sets of 12 reps
Hack Squat Machine: 275 lbs for 3 sets of 12 reps
Smith Machine Calf Raise: 185 lbs for 4 sets of 15, 14, 14, 13 reps
Standing Calf Machine: 4 sets of 15 reps

**TOMORROW: Pushing muscles (Chest/Shoulders/Triceps)

Wednesday OFF....Thursday--PUSH/Friday/PULL

Wednesday was OFF day!

Yesterday/Thursday was Push day (still having pain in my left shoulder/read delt area which subsides once I am warmed up, go figure!)...

A)Incline DB Press: 55 lbs for 2 sets of 12 reps, 65 for 12, 70 for 3 sets of 12 reps
B)Push-ups between 2 medicine balls (palms on medicine balls): bodyweight for 3 sets of 10 reps
C)Flat DB Flys: 40 lbs for 2 sets of 15 reps

D1)Rear Delt DB Raises, face down on incline bench: 20 lbs for 3 sets of 10 reps...followed by:
D2)Wide Grip Upright Rows: 60 lbs for 3 sets of 10 reps
E) Side/Front DB Raises: 15 lbs for 2 sets of 10 reps (ea direection)

FRIDAY:
Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps (ea. arm)
Close Grip Pulldowns (V-Grip): 135 lbs for 3 sets of 10 reps
Hammer Strength Iso-Row: 185 lbs for 3 sets of 10 reps

Tricep Pressdowns: 90 lbs for 12 reps, 100 lbs for 3 sets of 12,10,10 reps
1-arm Cable Curls: 40 lbs for 4 sets of 12 reps
Lying DB Skullcrushers: 30 lbs for 3 sets of 10 reps
DB Hammer Curls: 30 lbs for 3 sets of 10 reps

Tuesday 3/16...Legs

(Note: I did not sleep well last night and this workout suffered tremendously. my partner Oly and i couldn't get dialed in. Tomorrow we're making a rest day...In fact, every Wednesday is a rest day!)

LEGS:
Angled Leg Press: 360 lbs for 15 reps, 450 lbs for 15 reps, 540 lbs for 2 sets of 15 reps
Hack Squats: 275 lbs for 3 sets of 15 reps
Leg Extensions: 100 lbs for 3 sets of 12 reps
Standing Calf Raises: 4 sets of 20,20, 17,16 reps
Toe Press on Leg Press machine: 275 lbs for 4 sets of 12 reps

MOnday 3/15 ....PULL DAY (delayed in posting!)

I apologize but this week is very hectic and I failed to post yesterday's workout...which was back/hamstrings/biceps...

Back:
Wide Grip Pull-ups (as a warmup): Bodyweight for 2 sets of 10 reps ea.
1-Arm DB Rows: 50 lbs for 12 reps, 55 lbs for 3 sets of 10 reps
Wide (Parallel/Neutral-Grip) Pulldowns: 135 lbs for 3 sets of 10 reps
Seated Cable Rows: 120 lbs for 3 sets of 10 reps
Underhand (Palms Up) seated Cable Rows: 120 lbs for 3 sets of 10 reps

Hamstrings:
Seated Hamstring Curls: 140 lbs for 3 sets of 12 reps each

Biceps:
Alternate DB Curls: 35 lbs for 12 reps, 37.5 lbs for 2 sets of 10 reps, 40 lbs for 1 set of 8 reps
Preacher Curls (straight bar): 65 lbs for 3 sets of 8 reps

Sunday 3/14...PUSH DAY

PUSHING MUSCLES (Chest,Shoulders, Triceps):
Chest:
Flat DB Bench Press: 75 lbs for 3 sets of 15, 15, 10 reps....90 sec rest between sets
Hammer Strength Iso-Incline: 185 lbs for 3 sets of 10,10,9 reps...45 sec rest between
Incline DB Flys: 45 lbs for 3 sets of 10 reps...45 sec rest between

Shoulder/Tricep Supersets:
A1)Side Lateral Raises: 20 lbs for 3 sets of 12 reps....followed by:
A2)Lying Skullcrushers (EZ Curl Bar): 70 lbs for 3 sets of 12 reps, rest 30 sec/repeat
B1)Rear Delts on Pec Dec Machine: 90 lbs for 3 sets of 12,12,10 reps..followed by:
B2) Tricep Extension Machine: 70 lbs for 3 sets of 10 reps
C) 1-Arm Overhead DB Extensions: 20 lbs for 2 sets of 12 reps

TOMORROW: Pulling Muscles..Back/Biceps
TUESDAY: Legs

Saturday 3/13 REST DAY!!!

Much needed R&R!

Friday...3/12 ARMS

Today I did a quick 20 min. Tricep/Bicep (superset) workout...

A1) Tricep Pressdowns (w/Rope Handle): 90 lbs for 4 sets of 12 reps, followed by:
A2) Alternate DB Curls (seated): 35 lbs for 4 sets of 10 reps (8 reps on last set)
B1) 1-Arm Overhead DB Extension: 25 lbs for 3 sets of 15 reps (ea arm)..followed by:
B2) Straight bar Curls: 75 lbs for 3 sets of 9,9,8 reps
C1) Diamond pushups (hands on medicine ball): bodyweight...3 sets of 14, 14, 12 reps..then:
C2) Alternate DB Hammer Curls: 25 lbs for 3 sets of 12 reps

NO Cardio today....NEXT WORKOUT: Sunday morning (7 AM)...Chest/Shoulders

Thursday 3/11 .... Legs!

Boy, your endurance gets slammed when you miss a couple of gym days due to illness! My endurance was shot as I cannot recall ever needing 2 minutes rest between sets of squats....

LEGS:
A1) Lying Leg Curls: 80 lbs for 3 sets of 8 reps...followed by:
A2) Leg Extensions: 120 lbs for 3 sets of 12 reps...rest 30 sec, repeat
B1) Barbell Squats: 225 for 2 sets of 15 reps, 250 lbs for 1 set of 10 reps...followed by:
B2) Calf Riases on Smith Machine: 185 lbs for 3 sets of 15, 15, 14 reps...rest 2 min, repeat
C) Slanted Calf Machine: (no recording weight)...4 heavy sets of 12 reps

CARDIO:
Repeat of yesterday's 15 minute workout on the Precor Elliptical Machine

3/10 BACK/BICEPS

Back:
Wide-Grip Pullups: bodyweight for 3 sets of 10 reps
Close grip Pulldowns (using V-grip): 140 lbs for 4 sets of 8 reps
1-Arm DB Rows: 45 lbs for 3 sets of 10 reps (ea. arm)
Wide Grip Seated Cable Rows (straight bar): 120 lbs for 3 sets of 10 reps
**1 min. rest between ea. set of back exercises

Biceps:
straight bar curls: 65 lbs for a set of 10 reps, 75 lbs for 3 sets of 10 reps (45 sec. rest between)
Preacher curl machine: 60 lbs for 3 sets of 11 reps

CARDIO:
Precor Elliptical: 15 min ladder workout***

***Ladder workout...5 min ascending in resistance...5 min steady at targeted max level, 5 min. descending....total of 15 min..... Today for instance, I started at level 5 and increased it one level per minute until level 10, then stayed at level 10 for 5 minutes, before descending one level per minute back to my original level 5.... THIS IS MY PREFERRED CARDIO WORKOUT... note: I am already lean so this works for me.... for heavier users you'll need to keep your target level for a longer duration (like 15 minutes) before descending.... this workout can be performed everyday for maximum benefit.... For heavy users you'll want to alternate this type of workout with normal long duration (60 minutes), low intensity cardio workouts.... your target heart rate should equal 180 minus your age....

OUT SICK....

Yesterday morning I awoke at 5 AM vomiting. Apparently there is a stomach virus going around and I caught it! Needless to say I took yesterday off as well as today. My stomach feels better but I am weak and need to rehydrate today and replenish calories.
I should be good to go tomorrow morning, tomorrow's workout will be BACK DAY/PULL DAY!

Sunday 3/7...PUSH DAY

PUSH DAY:
Incline DB Press: 75 lbs for 3 sets of 12, 12, 11 reps
Flat DB Bench Press: 75 lbs for 3 sets of 8 reps
Flat DB Flys: 40 lbs for 4 sets of 15 reps
Close Grip Bench Press: 135 lbs for 3 sets of 10 reps
Lying DB Skullcrushers: 30 lbs for 3 sets of 10,10, 9 reps
Side/Fron DB Raises: 15 lbs for 3 sets of 12 reps
Tricep Pressdowns: 60 lbs x 15 reps, 70 lbs for 2 sets of 10 reps
Rear Delt DB Raises on incline bench: 20 lbs for 3 sets of 10 reps, 15 lbs for 1 set of 14 reps

Friday 3/5 ...Heavy Legs!!!

CALVES:
3 separate exercises (did not record weight)
Standing Calf Raise Machine: 4 sets of 12 reps (heavy!)
Toe Press on Leg Press Machine: 3 sets of 15 reps
Standing Calf Raises in Smith Machine: 3 sets of 19-20 reps

THIGHS:
Leg Press: 360 lbs x 15, 450 x 15, 540 x 12 reps, 590 for 2 sets of 10 reps
Front Squats: 185 lbs for 3 sets of 10 reps
Leg Extensions: 115 lbs for 2 sets of 10 reps, 95 lbs for 15 reps

LOWERBACK/HAMSTRINGS:
Weighted Hyperextensions: 30 lbs for 3 sets of 12, 12, 11 reps

TOMORROW: REST DAY!!!!!! SUNDAY: Chest/Shoulders

Thursday 3/4... Back/Arms

Low energy day today, light workout.

BACK:
A)Front Pulldowns: 135lbs for 4 sets of 10 reps
B)Close Grip (V-Handle) Pulldowns: 120 lbs for 3 sets of 11 reps
C)Hammer Strength Iso-Rows: 185 lbs for 4 sets of 10 reps
D)1-Arm DB Rows: 50 lbs for 3 sets of 8 reps

TRICEP/BICEP SUPERSETS:
E1)Lying Skullcrusher (EZ Bar): 70 lbs for 3 sets of 15 reps
E2)Alternate DB Curls: 32.5 lbs for 3 sets of 10 reps
F1)DB Extenstions: 27.5 lbs for 3 sets of 10 reps
F2)DB Hammer Curls: 30 lbs for 3 sets of 10 reps
G1)1-Arm Cable Curls: 40 lbs for 3 sets of 12 reps
G2)Tricep Pressdowns: 70 lbs for 3 sets of 12 reps

TOMORROW: Legs!!!

Wednesday 3/3 ... Chest/Shoulders

My left shoulder is aggravated again. After today's workout I have to come up with a conservative approach to training Chest, like possibly using machines exclusively. I am also looking into hiring a deep tissue massage therapist, there must be scar tissue in there!

CHEST:
Incline Barbell Press: 185 lbs for 3 sets of 8,8,6 reps
Hammer Strength Iso-incline Chest: 185 lbs for 3 sets of 12 reps
Flat DB Flys: 45 lbs for 3 sets of 10 reps

SHOULDERS:
Straight bar Upright Rows (Wide Grip): 60 lbs for 4 sets of 10 reps
Side/Front DB Raises: 15 lbs for 3 sets of 12 reps (ea direction)
Rear Delt DB Raises (face down on incline bench): 20 lbs for 3 sets of 8 reps

TOMORROW:
Back/Biceps/Triceps

Tuesday 3/2 ... Legs!!! (and a little cardio!)

Legs:
Standing Calf Raise Machine: ....... (no record of weight) .... 4 sets of 15 reps
Toe Press on Leg Press Machine: 230 lbs for 3 sets of 15
Standing Calf Raises/DB's: 25 lbs for 2 sets of 25 reps
Seated Hamstring Crunch Machine: 135 lbs for 15 reps, 145 lbs for 2 sets of 12, 11 reps
Leg Extension Machine: 120 lbs for 3 sets of 12 reps
Barbell Full Squats: 225 lbs for 2 sets of 15 reps
Hack Squats: 275 lbs for 3 sets of 15 reps

Cardio:
You cardio junkies will laugfh at me but keep in mind, this is the very first cardio session I have performed in at least 2 months....
Jogging on Precor Treadmill: elevation 2.5 grade, 5.5 mph ...... 3/4 of a mile

Monday 3/1 ... a new month, a new workout!

Shoulders/Triceps today....
Delts:
Warm-up: (bodyweight) of Wide Grip Pull-ups (behind the neck) .... 2 sets of 8 reps
Rear Delts on Pec Dec Machine: 105 lbs for 3 sets of 15,15,14 reps
Rear Delt DB Raises (face down on incline bench): 20 lbs for 4 sets of 10 reps
Front Barbell Raises: 40 lbs for 2 sets of 12 reps, 50 lbs for 1 set of 10 reps
Triceps:
Tricep Pressdowns: 70lbs for 4 sets of 10 reps
Lying DB Skullcrushers: 30 lbs for 3 sets of 9, 8, 8 reps
Diamond push-ups: (bodyweight) 3 sets of 10 reps
1-Arm Cable Reverse Pressdowns: 2 sets of 15 reps

TOMORROW: Legs!!!