Thursday 5/16/13
Deadlift
Bar x 12
190 x 5
240 x 5
285 x 5
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
355 x 11
Leg Press – 315 x 19 / 315 x 19 /315 x 19 /315 x 19 /315 x 20
Leg Curls – 60 x 19 / 60 x 19 /60 x 19 /60 x 19 /60 x 20
Calf Press – 150 x 19 / 150 x 19 /150 x 19 /150 x 19 /150 x 20
Cardio
300kcal treadmill
…EASY!!!
Tuesday 5/14/13
Bench
Bar x 12
110 x 5
140 x 5
170 x 5
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3
210 x 8
DB Inlcine – 40 x 19/ 40 x 18/ 40 x 18/40 x 17/ 40 x 20
T-Bar Rows – 120 x 19/ 120 x 19/ 120 x 19/ 120 x 19/ 120 x 20
Overhead Extensions – 100 x19/100 x19/100 x19/100 x19/100 x20
HS Preacher Curls – 45 x 19/ 45 x 19/ 45 x 19/ 45 x 19/ 45 x 20
Cardio
200 kcal treadmill
,,,,EASY!!!
Monday 5/13/13
Squats
Bar x 12
165×5
205 x 5
250 x 5
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 6
Hypers = BW X 19 / BW X 18/ BW X 15 / BW X 18 / BW X 18
Hack Squat= 135 x 19 / 135 x 19/135 x 18/135 x 18 /135 x 20 /
Calf Raise= 75 x 19/ 75 x 19/ 75 x 18 /75 x 19/ 75 x 16
Cardio
200kcal on treadmill
,,,,EASY!!!!
Thursday 5/9/13
Deadlifts
Bar x 12
185 x 5
230 x 5
275 x 5
BB Rows – 135 x 15 / 135 x 15
DB Rows – 55 x 15 / 55 x 15
Pulls Downs – 90 x 15 / 90 x 15
Cardio
400 kcal treadmill
…EASY!!!!
Tuesday 5/7/13
Bench
Bar x 12
110 x 5
135 x 5
165 x 3
DB Incline – 55 x 15 / 55 x 15
Dips – BW x 15/ BW X 15
Skulls – 50 x 15 / 50 x 15
Cardio
400 kcal Stepmill @ 12%
…EASY!!!
Monday 5/6/13
Squats
Bar x 12
160 x 5
200 x 5
245 x 5
Hack Squats – 185 x 15/ 185 x 15
DB SLDL – 55 x 15 / 55 x 15
EZ Curls – 40 x 15 / 40 x 15
DB Curls – 20 x 15 / 20 x 15
Calf Raise – 90 x 15 / 90 x 15
Cardio
400 kcal sessions Stepmill @12%
…EASY!!!
Thursday 5/2/13
Push Press
Bar x 12
95 x 5
115 x 5
140 x 3
165 x 2
175 x 1
190 x 1
200 x 7
DB Lateral – 30 x 15/ 40 x 12/ 45 x 10/ 50 x 8/ 55 x 12
DB Reverse – 20 x 15/ 25 x 12/ 30 x 10/ 40 x 8/ 45 x 12
DB Shrug – 80 x 15 / 95 x 12/ 105 x 10/ 115 x 8/ 130 x 12
Calf Press – 150 x 15/ 180 x 12/ 210 x 12 / 240 x 15
Cardio
350 kcal Stepmill
…EASY!!!
Wednesday 5/1/13
Deadlifts
Bar x 12
185 x 5
230 x 5
275 x 3
325 x 2
350 x 1
370 x 1
395 x 9
BB Rows – 185 x 15/ 205 x 12/ 225 x 10/ 245 x 8/ 260 x 12
DB Rows – 65 x 15/ 75 x 12/ 90 x10/ 105 x 8/ 110 x 12
Pull Up – BW X 13/ BW X 12/ BW X 10/ BW X 9/ BW X 12
Cardio
250 kcal cyber
…EASY!!!!
Tuesday 4/30/13
Bench
Bar x 12
110 x 5
135 x 5
165 x 3
190 x 2
205 x 1
220 x 1
235 x 8
DB Incline – 50 x 15/ 65 x 12/ 80 x 10/ 95 x 4 / 110 x 6 —-> 50 x 9
Dips – BW x 15/ 15 x 12/ 35 x 10/ 45 x 8/ 55 x 10
Skulls – 60 x 15/ 70 x 12/ 80 x 10/ 90 x 8/ 100 x
Cardio
300 kcal Stepmill @ 12%
…EASY!!!
Monday 4/29/13
Squats
Bar x 12
160 x 5
200 x 5
245 x 3
285 x 2
305 x 1
325 x 1
345 x 8
Hack Squats – 185 x 15/ 225 x 12/ 275 x 10/ 315 x 8/ 365 x 12
DB SLDL – 80 x 15/ 90 x 12 / 100 x 10 / 110 x 8 / 110 x 12
EZ Curls – 600 x 15/ 700 x 12/ 80 x 10/ 80 x 8/ 90 x 10
DB Curls – 20 x 16/ 25 x 12/ 30 x 10/ 35 x 8/ 40 x 10
Calf Raise – 105 x 15/ 135 x 12/ 165 x 10/ 180 x 8/ 195 x 10
Cardio
300kcal sessions Stepmill @12%
…EASY!!!
