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Post by kevin55 on Jan 22, 2012 14:36:45 GMT -5
1-22-12 Speed bench blue bands (100lbs tension) 135-5 185-5 225-3 275-9-3(1min break) Decline bench 135-10 185-10 225-2-10 275-8 225-8 135-15 Standing Cable flyes 40-2-12 30-2-12 Shoulders Superset Dumbell lateral raise 30-4-10 Standing overhead dumbell press 30-4-10 Seated bent over lateral raise 15-4-10 Superset non stop Barbell upright row 85-10 65-5-10 Standing overhead barbell press 85-10 65-5-10 Dumbell shrugs 90-4-26
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Post by kevin55 on Jan 25, 2012 23:29:59 GMT -5
1-25-12 Squat 135-8 185-5 225-5 315-3 405-3 455-2 485-2 505-1 w/wraps 525-1 w/ wraps 405-5 Leg extensions 150-4-10 Leg curls 70-4-10 40-25 Hack squat 135-5 225-2-5 275-2-5 One legged alternating curls 10-10 20-3-10 Calf raises 115-35 165-3-35
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Post by kevin55 on Feb 2, 2012 11:06:59 GMT -5
2-1-12 Box squat (black bands and blue bands) 135-3 185-3 225-3 255-5-2 (1 min breaks) 275-1 Leg extensions 150-4-10 Leg Curls 70-4-10 Calf raises on leg press 270-4-35
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Post by kevin55 on Feb 2, 2012 21:40:55 GMT -5
2-2-12 Bench 135-8 185-6 225-6 315-3 365-2 405-1 315-9-3 (1 min intervals) Seated incline nosebreakers 70-20 90-20 110-20 120-2-20 Pec Flye machine 90-4-25 Tate presses 25-20 45-4-20 Shrugs 60-2-51 ABS
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Post by kevin55 on Feb 4, 2012 17:24:49 GMT -5
2-4-12 Deadlift 135-10 225-10 315-5 405-5 495-1 535-1 Lying Barbell rows 110-12 130-12 140-12 160-2-12 110-12 Lat Pulls 90-10 115-10 140-2-10 115-10 90-12 Goodmornings 135-8 185-8 225-5 275-5 315-5 365-6 Barbell Curls 95-10 115-10 135-3-8 Rope cable curls 40-4-15 20-25
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Post by kevin55 on Feb 6, 2012 20:57:29 GMT -5
2-5-12 Incline bench 135-8 185-6 225-6 275-3-5 295-5 315-3 225-10 Floor press 135-10 225-5 315-3-5 365-3 275-10 Decline bench 135-10 185-10 225-10 245-9 225-8 135-8 Shoulders Cable raises 5-5-30 Plate raises 35-3-20 35-25 Kettlebell shoulder press 40-4-20 Face pulls 45-4-20 55-15 Shrugs 315-21 365-21 385-21 405-21 Reverse tricep extensions 40-20 50-20 60-20 70-20 ABS
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Post by kevin55 on Feb 8, 2012 22:55:14 GMT -5
2-8-12 Squat 135-8 185-6 225-6 315-5 405-5 455-4 495-2 510-1 525-1 545-1 (wraps) 405-8 315-8 Leg curls 70-4-10 Leg press 540-5 630-5 720-5 810-5 Pullthroughs 70-10 80-10 90-10 100-10 Leg extension 150-3-10 Standing calf raises 120-4-35 Best leg workout since catching the virus a couple of weeks ago. power starting to come back.
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Post by kevin55 on Feb 14, 2012 9:44:23 GMT -5
ý2-9-12 Bench 135-8 185-6 225-6 ... 315-3 365-3-5 375-5 315-5(pause) Skull crushers(75 lbs band) 70-5-11 Cable flyes 30-5-14 Floor tricep extensions 45-15 70-4-10 Shrugs 60-2-51 ABS
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Post by kevin55 on Feb 14, 2012 9:44:52 GMT -5
ý2-11-12 Pull ups BW-3-12 Rack pulls (5 hole) 135-10 225-8 315-5 405-5 495-5 545-3 585-4-2 635-2 405-10(no belt) 315-10(no belt) Front lat pulls 90-12 115-12 140-12 165-2-12 115-12 Row machine W/ lat pull bar 120-12 150-12 180-12 210-2-10 Low back machine 135-20 160-20 180-20 205-2-20 Seated cable curls 40-20 50-20 60-20 70-2-20 40-19 Hammer curls 45-10 55-3-10 30-20
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Post by kevin55 on Feb 14, 2012 9:48:57 GMT -5
2-12-12 Bench (bands 150lbs. tension) 135-7 185-7 225-5 275-6-3(45 secs intervals) 315-3 365-1 Incline bench 135-8 185-6 225-6 275-5 315-5 335-3 275-10 Decline bench 135-10 185-10 225-10 245-10 275-6 Tricep extensions 45-20 70-20 80-20 70-20 Dumbell shrugs 90-4-26 ABS
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Post by kevin55 on Feb 16, 2012 17:01:55 GMT -5
2-15-12 box squats (black bands) 135-3 185-3 225-3 275-7-2 (1 min intervals) 315-2 Leg extensions 150-4-10 Leg curls 60-2-12 70-2-12 50-12 Seated calf raises (toes out) 135-4-35
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Post by kevin55 on Feb 17, 2012 18:06:25 GMT -5
2-16-12 Bench 135-8 185-6 225-6 315-3 365-2 385-3-5 405-2 315-10 Standing barbell tricep extensions 85-20 115-2-20 125-18 125-15 Flat bench flyes 25-3-20 25-30 Kickbacks 45-4-14 ABS
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Post by kevin55 on Feb 19, 2012 12:15:21 GMT -5
2-18-12 Deadlift 135-10 225-10 315-5 405-1 495-1 545-1 515-4 495-3 405-3 3" box no belt 315-10 3" box no belt T-bar rows 90-10 115-10 135-2-10 160-10 115-10 Close grip lat pulls 90-10 115-10 140-2-10 165-10 115-15 Goodmornings 135-10 185-10 2256- 275-5 315-5 365-3 405-1 455-1 505-1 Preacher curl 70-12 90-12 105-2-5 90-8 70-10 Incline dumbell curl 25-12 30-4-12 25-12
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Post by kevin55 on Feb 21, 2012 15:18:31 GMT -5
2-19-12 Pin press (10 hole) 225-10 315-7 365-7 405-5 435-5 455-3 475-3 500-3 525-1 405-10 Dumbell Incline 45-20 60-15 80-12 100-3-10 60-12 Pushups BW-4-20 Shoulder press kettlebells 40-3-20 Upright row kettlebells 40-3-20 Face pulls 45-20 55-2-15 65-12 Cable shrugs 110-21 120-4-21 ABS
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Post by kevin55 on Feb 22, 2012 22:03:20 GMT -5
2-22-12 Squat 135-10 185-6 225-6 315-5 405-5 455-2 495-3-2 530-1 555-1 w/wraps 405-5 pause 315-5 pause Hack squat 135-5 185-5 225-5 275-5 315-5 Dumbell stiff legs 60-2-10 70-2-10 Leg extensions 150-3-10 Leg curls 50-5-10 Calf raises (leg press) 410-4-30
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