15 July 2014

dips: 15, 15, 13
biceps curl: 8,8,6,6 @ 65, 65, 75, 75
shoulder rows: 4x10 @ 40, 50, 60, 70
leg extensions: 3x10 @ 90
triceps pulldown: 12, 10, 8, 6, 2@ 100, 110, 120, 130, 135
hammer curls and neutral grip shoulder press: 2x8, 2x6 @ 60, 60, 60, 70
leg curls: 3x10 @ 95
diamond pushups: 3x20

20 minute run at 6 MPH pace for 250 calories

30Jun14

barbell bench press (7,5,3,3,2,2) @ 185, 190, 190, 195, 195, 195
pull ups 20, 7, 5, 2
push ups 30 seconds on, 30 seconds rest, 15 seconds on, 15 seconds rest, 7 seconds on, 7 seconds rest
wide grip pull up 4 w/ 25 pounds and 2 unweighted, 4 w/25 pounds and 2 unweighted, 4 w/25 pounds and 2 unweighted

30 minute run

Chest and back

pullups (15,13,10)

dumbbell bench press with static hold 3x8 @100

commando pullups 3x5 2 counts

pushup failure set 1x incline, 1x regular 1x full chest (40, 35, 18)

35 leg lifts, 105 crunches

07MAY chest and back

Pullups 3x failure (19, 9, 6)

Hanging arm knee-chest raises (9)

barbell bench press 8,6,4,2,1@155, 165, 175, 185, 195

wide grip pullups 3x8

pushups with 1' planks between sets 40,30,20,10

scapular retraction 3x3

spiderman pushups 3x10

ab crunches 30,15,10

PRT

78 sit ups

91 pushups

10:10 1.5 mile run

Chest and back

bench press 3x4 @ 185, 185, 185

pullups 1,2,3,4,5,6,7,6,5,4,3,2,1,1

military press 3x12 @ 110

seated bench press 3x5 @170

wide grip static hang 4x30'

Arms

dips 3x20

static curl up hangs 4x30'

triceps pulldowns 12,10,8,6,4,2 @ 110, 120, 130, 140, 150, 160

Zottman curls 3x8 @ 50, 50, 50

one arm triceps extension 10, 8, 6@ 50, 50, 50

incline biceps curls 3x8@ 40, 40, 40