Back (lower chain)

Good Mornings with Safety bar

135 X 10
135 X 10
225 X 8
315 X 5 or 6 cannot recall
225 X 7

Pull thru's
130 X 8
150 X 8

reverse hypers with band
10 X 3

Pull overs
1 set both arms 150 X 8
1 set each arm solo
60 X 8
1 set both arms 100 X 15

Hammer curls
80 X 6 each side
immediately followed by strict dumbbell curls 32.5 X 12
75 X 8 each side
immediately followed by strict dumbbell curls 27.5 X 12

Shoulders Thursday Dec 27, 2007

Just did a recovery work out today for the old shoulders

Then did some recovery triceps work

It felt good to get the blood flowing over the triceps soreness.

Chest Wednesday Dec 26, 2007

Worked Chest today heavy.

Decline Bench medium grip.

Warm up
225 X 10
275 X 8
315 X 6
365 X 6

Hammer Bench
225 X 21
225 X 12

Dips
Body Weight only
12 X 3

Various triceps accsy work high rep

Christmas week, I will start updating again after xmas.

Friday Dec 14, 2007 Back

Safety bar Good Mornings
135 X 15
135 X 12
225 X 8
275 X 7
315 X 6
405 X 2

Speed Deadlift @ 40%

275 X 3 X 10 (30 second breaks)

pull downs
275 X 10 X 3

high pulls
100 X 8
110 X 8
130 X 5

glute ham raises with a 30lb dumbbell
10 X 3

abs 100 reps no crunches

Wednesday Dec 12, 2007 Bench!!

Heavy Tricep work

Bench lockouts 9th pin
warm ups
315 X 10
405 X 8
420 X 5

triceps extensions
130 X 8
140 X 8
150 X 7

triceps extensions on smith machine
4th pin X 10
4th pin X 8
3rd pin X 8

forget what else

glute ham raises 3 X 10 with hand resistance

Tuesday Dec 11, 2007 Cardio stamina

1 hour cardio on an incline at 3.0mph

drill work with Rileigh. She loves me picking her up and moving her around in different planes and the 15lbs she provides adds resistance to our playtime.

Monday Dec 10, 2007 Shoulders

Seated Military Press
135 X 15
185 X 12
225 X 8
225 X 8
275 X 4
275 X 4

Arnold Presses (light weight assistance reps focusing on anterior deltoids)
65lb dumbbells X 10
75lb dumbbells X 8
80lb dumbbells X 8

str8 bar lateral raises
bar (45lbs) X 15
55lbs X 10
75lbs X 8

rotator cuf work
100 reps light weight from different angles

farmers walk
150lbs X 100ft X 3

core work 100 reps no crunches (transverse plane)

Friday Dec 7 Back

Started with Rack pulls and worked up to 485 for 2 sets of 5.

I was a little hung over, so wasted a completely good workout in my opinion.

Pulldowns
250 X 8
275 X 7

Single arm dumbell rows
70 X 8
75 X 7

curls

Opps!!

Well I slacked off on updating for a little bit, but am back on track now.

Monday I did legs and have decided that I need to stay away from heavy glute and hamstring excercises for awhile as it is making it difficult in the apparel department.

So I did the following leg workout and it was pretty tough...

Feet close together hack squats
180 X 10
270 X 8
360 X 5 X 3

Single leg deadlifts
40lb dumbbell X 10 X 3

Single leg squats
10 X 3

bodyweight squats with a bar mostly for shoulder flexibility
50 as deep as I could go

hindi squats
50

leg extensions double and single leg
200 X 10 X 3

75 X 10 X 3

lunges twice around the track