4-23-12 Chest, Back and Triceps
DB Floor Press
Set 1- 80 lbs x 8 reps
Set 2- 85 lbs x 3 reps
Set 3- 95 lbs x 5 reps
Inverted Row
Set 1- BW x 15 reps
Set 2- BW x 10 reps
Set 3- BW x 10 reps
Precor Incline Chest Press
Set 1- 120 lbs x 10 reps
Set 2- 120 lbs x 10 reps
Set 3- 120 lbs x 10 reps
Set 4- 120 lbs x 7 reps
Set 5- 110 lbs x 9 reps
Set 6- 110 lbs x 6 reps
Set 7- 100 lbs x 8 reps
Lying Cable Pushdown supersetted with Pushups
Set 1- 110 lbs x 15 reps x BW x 10 reps
Set 2- 110 lbs x 15 reps x BW x 10 reps
Set 3- 110 lbs x 15 reps x BW x 10 reps
4-26-2012 Back, Shoulders and Biceps
WideGrip Pulldowns
Set 1- 245 lbs x 5 reps
Set 2- 265 lbs x 3 reps
Set 3- 280 lbs x 3 reps
WideGrip Pulldowns supersetted w/ One-Sided DB Shoulder Press
Set 1- 140 lbs x 15 reps x 35 lbs x 10 reps on the left side
Set 2- 140 lbs x 15 reps x 35 lbs x 10 reps on the right side
Set 3- 150 lbs x 15 reps x 35 lbs x 10 reps on the left side
Set 4- 150 lbs x 15 reps x 35 lbs x 10 reps on the right side
Seated Cable Row(Rope Attachment)
Set 1- 210 lbs x 10 reps
Set 2- 210 lbs x 10 reps
Set 3- 210 lbs x 10 reps
Set 4- 210 lbs x 10 reps
Set 5- 210 lbs x 10 reps
Set 6- 210 lbs x 10 reps
Set 7- 210 lbs x 10 reps
DB Pullover supersetted with DB Hammer Curls
Set 1- 55 lbs x 15 reps x 40 lbs x 8 reps
Set 2- 55 lbs x 15 reps x 40 lbs x 8 reps
Set 3- 55 lbs x 15 reps x 40 lbs x 8 reps
4-27-2012 Shoulders, Traps and Abs
Shoulder Press w/ Chains
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 7 reps
Set 3- 50 lbs x 7 reps
Front Plate Raises supersetted w/ Chain Side Laterals
Set 1- 25 lbs x 15 reps x 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps x 25 lbs x 15 reps
Ab Circuit: 2 circuits completed
Russian Twists- 9 lb medball x 20 seconds
Situps- 10 reps
Russian Twists- 9 lb medball x 20 seconds
Crunches- 10 reps
Shrugs supersetted w/ BPA
Set 1- 75 lbs x 12 reps x 10 BPA
Set 2- 75 lbs x 15 reps x 10 BPA
4-28-2012 Cardio
A.M. Cardio Functional Rope HIIT: 20 rounds of 50 power slaps each round with 20 seconds of rest between each set.
4-29-2012 Cardio
A.M. HIIT Functional Rope: 20 rounds of 50 power slaps each round with 20 seconds of rest between each set.
P.M. HIIT Functional Rope: 15 rounds of 50 power slaps each round with 20 seconds of rest between each set.
4-30-2012 Chest, Back and Triceps
DB Floor Press
Set 1- 80 lbs x 8 reps
Set 2- 90 lbs x 3 reps
Set 3- 95 lbs x 5 reps
Inverted Rows
Set 1- BW x 15 reps
Set 2- BW x 12 reps
Set 3- BW x 10 reps
Precor Incline Machine Press
Set 1- 120 lbs x 10 reps
Set 2- 120 lbs x 10 reps
Set 3- 120 lbs x 10 reps
Set 4- 120 lbs x 7 reps
Set 5- 110 lbs x 7 reps
Set 6- 100 lbs x 8 reps
Set 7- 100 lbs x 8 reps
Lying Cable Pushdowns supersetted with pushups
Set 1- 110 lbs x 15 reps x 10 reps
Set 2- 110 lbs x 15 reps x 10 reps
Set 3- 110 lbs x 15 reps x 10 reps
5-2-2012 Back, Shoulders and Biceps
WideGrip Pulldowns
Set 1- 245 lbs x 5 reps
Set 2- 260 lbs x 2 reps
Set 3- 280 lbs x 3 reps
WideGrip Pulldowns supersetted with 1 Sided DB Shoulder Press
Set 1- 145 lbs x 15 reps x 35 lbs x 10 reps on Left Side
Set 2- 145 lbs x 15 reps x 35 lbs x 10 reps on Right Side
Set 3- 150 lbs x 12 reps x 35 lbs x 10 reps on Left Side
Set 4- 150 lbs x 8 reps x 35 lbs x 10 reps on Right Side
Cable Rows
Set 1- 210 lbs x 10 reps
Set 2- 210 lbs x 10 reps
Set 3- 210 lbs x 10 reps
Set 4- 210 lbs x 10 reps
Set 5- 210 lbs x 10 reps
Set 6- 210 lbs x 10 reps
Set 7- 210 lbs x 10 reps
DB Pullover supersetted with DB Hammer Curls
Set 1- 60 lbs x 15 reps x 45 lbs x 8 reps
Set 2- 60 lbs x 15 reps x 45 lbs x 8 reps
Set 3- 60 lbs x 15 reps x 45 lbs x 8 reps
5-3-2012 Cardio
Functional Rope HIIT: 20 rounds of 50 power slaps each round…took 23 minutes…burned 386 calories
5-4-2012 Cardio
Functional Rope HIIT: 20 rounds of 50 power slaps each round with 20 seconds of rest between rounds. Took 20 minutes to complete. Burned 332 calories
5-5-2012 Delts, Traps, Abs and Cardio
30 min prior to training session: Pre-training supplements taken: Animal Rage, OxyElite Pro
During Training Supplements: Atomic 7 by Universal
Post Training Supplements: Surge Recovery by Biotest and 4 grams of Glutamine.
Chain Shoulder Press
Set 1- 50 lbs x 10 reps
Set 2- 50 lbs x 8 reps
Set 3- 50 lbs x 7 reps
Front Plate Raises supersetted with Chain Side Laterals
Set 1- 25 lbs x 15 reps x 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps x 25 lbs x 15 reps
Set 3- 25 lbs x 15 reps x 25 lbs x 15 reps
Ab Circuit completed twice.)
Round 1:
Russian Twists- 9 lb medball x 20 seconds
Situps- 11 reps
Russian Twists- 9 lb medball x 20 seconds
Crunches- 15 reps
Round 2:
Russian Twists- 9 lb medball x 20 seconds
Situps- 6 reps
Russian Twists- 9 lb medball x 20 seconds
Crunches- 15 reps
Shrugs
Set 1- 75 lbs x 15 reps
Set 2- 75 lbs x 15 reps
Cardio(done 6 hours after training)
Functional Rope HIIT: 15 rounds of 50 power slams with 20 seconds of rest between each set.
5-7-2012 Chest, Back and Triceps
30 min prior to training session: Pre-training supplements taken: Animal Rage, OxyElite Pro
During Training Supplements: Atomic 7 by Universal
Post Training Supplements: Surge Recovery by Biotest and 4 grams of Glutamine.
DB Floor Press
Set 1- 75 lbs x 7 reps
Set 2- 90 lbs x 3 reps
Set 3- 95 lbs x 2 reps
Set 4- 110 lbs x Missed Lift
Inverted Row
Set 1- BW x 15 reps
Set 2- BW x 15 reps
Set 3- BW x 10 reps
Precor Incline Press
Set 1- 120 lbs x 10 reps
Set 2- 120 lbs x 10 reps
Set 3- 120 lbs x 10 reps
Set 4- 120 lbs x 7 reps
Set 5- 110 lbs x 7 reps
Set 6- 100 lbs x 8 reps
Set 7- 100 lbs x 9 reps
Laying Cable Pushdowns supersetted with Pushups
Set 1- 110 lbs x 15 reps x BW x 10 reps
Set 2- 110 lbs x 15 reps x BW x 10 reps
Set 3- 110 lbs x 15 reps x BW x 10 reps
5-9-2012 Back, Shoulders and Biceps
Widegrip Pulldowns
Set 1- 245 lbs x 5 reps
Set 2- 260 lbs x 2 reps
Set 3- 280 lbs x 2 reps
Widegrip Pulldowns supersetted with 1 arm DB Shoulder Press
Set 1- 160 lbs x 15 reps x 35 lbs x 10 reps Left Hand
Set 2- 160 lbs x 15 reps x 35 lbs x 10 reps Right Hand
Set 3- 180 lbs x 12 reps x 40 lbs x 6 reps Left Hand
Set 4- 180 lbs x 12 reps x 40 lbs x 6 reps Right Hand
Seated Cable Row with Rope Attachment
Set 1- 210 lbs x 10 reps
Set 2- 210 lbs x 10 reps
Set 3- 210 lbs x 10 reps
Set 4- 210 lbs x 10 reps
Set 5- 210 lbs x 10 reps
Set 6- 210 lbs x 10 reps
Set 7- 210 lbs x 10 reps
DB Pullovers
Set 1- 60 lbs x 15 reps
Set 2- 60 lbs x 15 reps
Set 3- 60 lbs x 15 reps
DB Hammer Curls
Set 1- 45 lbs x 8 reps
Set 2- 45 lbs x 8 reps
Set 3- 45 lbs x 8 reps
5-10-2012 Cardio
Functional Rope HIIT: 20 rounds of 50 power slaps each round with 20 seconds of rest between each round
5-11-2012 Shoulders, Traps and Abs
Chain Shoulder Press
Set 1- 50 lbs x 8 reps
Set 2- 50 lbs x 5 reps
Set 3- 50 lbs x 3 reps
Plate Raises supersetted with Side Laterals
Set 1- 25 lbs x 15 reps x 25 lbs x 15 reps
Set 2- 25 lbs x 15 reps x 25 lbs x 15 reps
Set 3- 25 lbs x 15 reps x 25 lbs x 15 reps
Ab Circuit:
Set 1
Medball Russian Twist- 9 lbs x 20 seconds
Assisted Situps- 15 reps
Medball Russian Twist- 9 lbs x 20 seconds
Crunches- 15 reps
Set 2
Medball Russian Twist- 9 lbs x 20 seconds
Assisted Situps- 15 reps
Medball Russian Twist- 9 lbs x 20 seconds
Crunches- 15 reps
Shrugs
Set 1- 75 lbs x 15 reps
Set 2- 75 lbs x 15 reps
5-13-2012 Cardio
Functional Rope HIIT: 25 rounds of functional Rope in 25 minutes. Burned 410 calories
Functional Rope HIIT round 2: 25 rounds of 50 power slaps each round with 20 seconds rest between each round.
5-14-2012 Chest, Back and Triceps
Incline Smith Machine Pin Presses
Set 1- 180 lbs x 4 reps
Set 2- 160 lbs x 5 reps
Set 3- 160 lbs x 5 reps
Incline DB Row
60 lbs x 15 reps
75 lbs x 15 reps
75 lbs x 10 reps
Incline Cable Flye DB Press
Set 1- 50 lb DB, 30 lb on cable x 8 reps
Set 2- 40 lb DB, 30 lb on cable x 10 reps
Set 3- 35 lb DB, 30 lb on cable x 10 reps
Set 4- 30 lb DB, 30 lb on cable x 10 reps
Cable Pushdown
Set 1- 130 lbs x 15 reps
Set 2- 130 lbs x 15 reps
Set 3- 130 lbs x 15 reps
5-15-2012 Cardio
Functional Rope HIIT: 10 rounds of 50 power slaps each round with 20 seconds of rest between each set.
I’m just now seeing your log for some reason.
That’s a killer rope workout. Keep up the great work!
5-16-2012 Back, Delts and Biceps
Assisted 1 Hand Pullups
Set 1- BW x 5 reps with left hand
Set 2- BW x 5 reps with right hand
Set 3- BW x 5 reps with left hand
Set 4- BW x 5 reps with right hand
Pullups supersetted with DB Shoulder Press
Set 1- BW x 17 reps x 25 lbs x 10 reps
Set 2- BW x 15 reps x 25 lbs x 10 reps
Set 3- BW x 10 reps x 25 lbs x 10 reps
Cable Rows
Set 1- 90 lbs x 10 reps
Set 2- 90 lbs x 10 reps
Set 3- 90 lbs x 10 reps
Set 4- 90 lbs x 10 reps
Set 5- 90 lbs x 10 reps
Set 6- 90 lbs x 10 reps
Set 7- 90 lbs x 10 reps
He-Man Curls
Set 1- 40 lbs x 15 reps
Set 2- 40 lbs x 15 reps
Set 3- 40 lbs x 15 reps
5-17-2012 Cardio
Functional Rope HIIT: 30 rounds of 50 power slaps each round with 20 seconds of rest between each set. Took 30 minutes and burned 495 calories.