12/23/09
CIRCUITS
I lost the paper but it went something like this…
KETTLE BELL Figure 8s 59lbs/10 59/10 59/10 59/10
RING DIPS - 40 Total (usually average 4 - 5 a set)
RING PUSHUPS - 20 / 20 w chain
ROPE KB CURLS - 59/12 59/12
PUSHUPS - 60 total
ROPE CHINS - 15 total
Merry Festivus to any one who actually looks at this other than me. I truly doubt this has been viewed 700 times.
Mr XL
12/27/09
SHOULDERS / TRICEPS
S H O U L D E R S
BB MILLITARY PRESS 135/15 155/9 175/4 135/12
UPRIGHT BB ROW 135/10 155/7
JAVELIN PRESS 45/25 65/7
LEANING LATERAL RAISE 30/20 40/12 50/6
DB REAR RAISE 40/15 45/10 55/7
HANEY SHRUG 1PLT/12 2PLT/10 2PLT/10
REVERSE BB SHRUG 135/12 135/10
T R I C E P S
WEIGHTED DIPS - 0/20 25/10 45/5 (35 total)
CABLE PD - RACK/20 RACK+25/15 RACK+25/15 RACK+25/12
ROPE PD - RACK/11 RACK/10 57/11
M
X
L
12/29/09
Starting a new split program from the article…im bored
Upper Body
BENCH PRESS 225/15 315/3 335/2 315/4 225/15
DECLINE DB PRESS 100/12 100/9 100/8 100/8
PULLUPS 8/8/6/7/6/8/7 (50 total)
BODY WEIGHT ROW 25 / 25
NAUTILUS ISO LATERAL ROW 3PLT/11 3PLT/9 3PLT/6 (REST PAUSE)
FRONT RAISE 50/8 MILLITARY PRESS 50/10 SIDE RAISE 50/7 MILLITARY PRESS 50/9 FRONT RAISE 50/7 MILL PRESS 50/8 SIDE RAISE 50/6 MILLITARY PRESS 50/7 (COMPOUND SET)
SEATED DIPS 3PLT/10 3PLT/11 3PLT/12
ROPE CABLE PD 57/20 RACK/8 80/8
STRAIGHT BAR CURL 95/12 135/5 135/3
I like I like makes me feel fuzzy
12/30/09
LOWER BODY
PRISONER SQUAT 45/20 45/20 45/20
BB SQUAT BTB 135/20 225/15 225/10 315/6
DEADLIFT 135/20 225/10 315/5
RENEGADE ROW 40/10 40/12 50/10
BB CALF RAISE 225/19 225/19 315/10
NITRO AB MACHINE 50/20 80/15
M L
x
1/1/10
UPPER BODY
BB MILLITARY PRESS 135/19 155/12 175/7
NAUTILUS OVERHEAD PRESS 3PLT/14 4PLT/4
DB UPRIGHT ROW 45/12 45/12 60/11 (SUPERSET)
DB REAR RAISE 45/10 45/11 55/11 (SUPERSET)
RACK PULL 315/15 405/5 405/5
BB SHRUG 315/13 405/5 405/6 315/12
BENT OVER ROW 135/15 185/8 225/3 225/3 225/4
WEIGHTED CHINS 0/11 25/5 45/4 0/10 25/5 45/3 3
HAMMER CURL 50/11 60/7 70/5 85/3
MXL
1/3/10
UPPER BODY
WEIGHTED PUSHUPS 0/40 45/25 45/21 45/20 (106 total)
WEIGHTED DIPS 0/15 25/10 45/5 0/12 25/12 70/3 (57 total)
INCLINE DB PRESS 100/14 125/6 125/4 125/6
CABLE HIGH LOW 35/20
CABLE FLYE 35/14 35/11 35/10
FRENCH PRESS 100/12 100/10
ROPE CABLE PD RACK/10
CABLE KICKBACK 25/12 30/9
PULLUPS 8/8/6/5/4/4/4/3 (42 total)
DEADLIFT 135/18 135/11 225/10 315/1
GOBLET SQUAT 40/20
Mxl
1/4/10
UPPER BODY
BENCH PRESS 225/15 315/4 335/2 315/3 225/19
DB LATERAL RAISE 50/10 50/9 50/8 25/11
DB PRESS 50/10 50/10 50/8 (SUPER SET W LATERAL RAISE)
TBAR ROW 3PLT/15 4PLT/10 5PLT/3 3PLT/12
WEIGHTED CHINS 0/12 25/5 45/4 25/5 25/3 0/8 (37 total)
WEIGHTED DIPS 20 25/10 45/5 70/1 11 (47 total)
Matthew Extra Cool
1/5/10
LOWER and CORE
PRISONER SQUAT - 45/20 45/20
BB RAISE SQUAT - 45/20 90/16 90/14
GOBLET SQUAT - 65/15
LEG RAISE - 19/20/15
LEG RAISE ON DIP BAR - 12/10
SITUPS ON DIP BAR - 8/8
WEIGHTED PUSHUPS ON BOSU - 0/30 45/14 45/15 45/20
RENEGADE ROWS - 70/12 70/12 70/12
BB SHRUGS - 315/12 315/11 405/4
DB ROWS - 125/12 125/12
tired
1/7/10
SHOULDERS
I wanted to do a thorough shoulder workout so i did…
PULLUPS 7/7/5/4 (I ususally do 40 - 50 but it felt like someone stabbed me in the bicep with an xacto blade)
KETTLE BELL PUSH PRESS - 35/20 35/20 52/15 52/8
KETTLEBELL SNATCH - 32/12 32/10 70/4 70/4
BOTTOM UP KB CLEAN - 32/4 32/4 15/10
UPRIGHT ROW W FAT BAR - 96/10 96/15 118/12 138/5
DB LATERAL RAISE - 40/12 55/6 55/8 40/14
TRAP BAR SHRUGS - 1PLT/15 2PLT/13 3PLT/7
ROPE PUSHUPS WITH 45lb CHAIN - 40/20 45/15 45/15 45/15
Bless u
1/8/10
UPPER
FLAT BENCHPRESS 225/15 315/3 315/2
FLAT DB PRESS 70/20 100/14 100/12
DECLINE DB PRESS 100/11 100/8
RACK PULL 225/12 315/15 405/6 495/fail
CLOSE GRIP BENCH 135/20 225/9 225/10
CABLE PD ROPE 50/20 72/12 95/7
DB FRENCH PRESS 110/11 110/9 110/9
SEATED DIPS 2PLT/20 3PLT/12 3PLT/10
PULLUPS 8/6/4/4/5 (27 total)
TOWEL CHINS 3/3/2 (8 total)
mxl
1/11/10
UPPER BODY
FLAT BENCH PRESS 225/15 275/7 315/4 335/3
DB FLAT PRESS 110/15 110/12 100/13
LOW CABLE ROW 195/16 195/13 195/13 195/12
TRICEP CABLE PULLDOWN RACK/20 RACK+25/19 RACK+25//16 RACK+25/20
DUMBELL SHRUG (2SEC PAUSE) 125/12 125/7 125/9
DB LATERAL RAISE 40/14 40/14 40/12
DEADLIFT 225/10 225/9
BENTOVER ROW 135/14 185/9
BB MILLITARY PRESS 135/10 155/8
Tryin this Defranco stuff
LOWER AND UPPER
SQUAT BHN 135/15 225/12 275/10 315/5
LOW BACK RAISES 45/11 45/11 45/11
RENEGADE ROW DB - 70/15 70/15 70/15
CRUNCHES W MED BALL 8lb - 20 / 20
SLIDE UPS - 10 / 10
PULLUPS - 8/6/7/8/5/4/4/4/4 (50 total)
UPRIGHT ROWS - 135/12 155/8 175/4 135/12
WEIGHTED DIPS - 0/15 25/10 45/4 70/2 0/9 (40 totAL)
MXL
1/14/10
UPPER & CORE
WEIGHTED CHINS - 0/10 25/5 45/3 0/8 25/4 45/3 0/7 (40 total)
HAMMER CURLS - 55/8 55/9 65/7 70/6
HAMMER STRENGTH INCLINE PRESS - 2PLT/16 3PLT/9 3PLT/8
FREE MOTION FLYE - 60/12 70/12 70/9 60/12
LAT PULL DOWN - 145/19 145/15
STANDING DB MILL PRESS - 70/8 50/18 50/14
ROLLING TRICEPS EXTENSIONS DB - 50/4 40/8 40/8
TOE TOUCHES - 30/20/20
LEG RAISES - 12/10/10
WTD PUSHUPS - 0/20 45/20 45/20
1 MILE on TREADMILL - 16min (lol)
mx
l
1/16/10
UPPER AND LOWER
SQUAT - 135/15 225/12 315/6 315/6
RACK PULL - 315/12 405/9 405/7 305/11
DB FLAT PRESS - 100/15 100/12 100/13
PULLUPS - 7/7/8 - (23 total)
LEANING DB SHRUG - 100/12 100/12 (pronated and neutral grip b2b) 100/11 100/11 (" ")
Rear Delt DB Raise - 40/14 40/11 40/13
DB LATERAL RAISE - 40/12 40/11
1 mile steadystate cardio on treadmill - 17:00
1/18/10
UPPPER BODY
BENCH PRESS - 225/15 275/8 315/3 335/1
DECLINE DB PRESS - 110/12 110/11 110/10
CABLE ROWS - 165/20 225/12 300/4
TRICEP PD - rack/20 rack+25/12 rack+25/12 rack+25/11
BB SHRUGS - 315/12 405/7
DB SHRUGS - 110/15 110/15
DB LATERAL RAISE - 40/15 40//15 40/15
PUSH PRESS - 135/14 135/12 135/10
BO ROW - 135/15 185/10
JAVELIN PRESS - 45/15 55/12
…
1/20/10
Lower and Core
WEIGHTED DIPS - 00/15 25/10 45/5 70/3 0/12 25/7 45/3 (60 TOTAL)
SQUAT - 135/15 185/12 225/10 285/8 315/4
BACK RAISE - 0/12 45/12 45/12
UPRIGHT ROWS - 135/12 155/8 175/3
RENEGADE ROWS - 50/17 75/12 75/10
HAMMER CURLS - 35/18 50/10 50/10
PULLUPS - 6/5/5/5/5/5/5 (36 TOTAL)
STRAIGHT BAR CURL - 75/11 75/10 45/20
LEG RAISE - 12/11/10
TOE TOUCH - 10/20
SLIDE UPS - 12/10/20
1/22/10
UPPER
DB INCLINE PRESS - 80/14 100/12 125/5 125/4
FREE MOTION FLYE - 60/15 70/13 80/13 90/6
ROLLING TRICEP EXTENSIONS - 30/15 40/8 40/8 40/8
lAT PULL DOWN - 145/16 145/11
CHINS - 0/10 25/5 45/3 0/9 25/4 45/3 0/10 25/5 45/4 = 54 TOTAL
STANDING DB PRESS - 50/20 65/10 75/4
REVERSE FLYE - 145/12 130/13 100/14
REAR DELT DB RAISE - 50/10 50/7
YAHTZEE
1/23/10
WEIGHTED PU - 0/40 45/20 45/20 45/20 (100 total)
SQUAT - 135/20 225/15 285/10 315/4
DEADLIFT - 135/15
TBAR ROW - 2PLT/15 3PLT/12 4PLT/9 5PLT/3
BB SHRUG - 315/12 315/12 405/6
PULLUPS - 7/8/7/6/4 (32 total)
CABLE PD - RACK/13 RACK+25/10 RACK+25/10
Mr.extra large
1/25/10
UPPER
Feeling tired as fuck…need to get my diet right.
BENCH PRESS - 225/15 275/8 315/3 335/fail
DB BENCH PRESS - 100/14 110/9 110/8
OVERHAND CABLE ROWS - 165/20 180/13 180/13 180/12
SEATED DIPS - 3PLT/15 3PLT/13 3PLT/10 2PLT/20
DB SHRUGS - 125/14 125/13 125/11
DB LATERAL RAISE - 50/10 40/15 40/15
DEAD LIFT - 135/12 225/10 315/3
BENT OVER ROW - 225/5 185/10 135/15
PUSH PRESS - 135/15 155/10
MXL
1/27/10
WEIGHTED DIPS - 0/20 25/12 45/4 70/3 0/20 25/10 45/5 70/1 (75 Total)
WEIGHTED PUSHUPS - 45/30 45/18 45/20 45/15 (83 Total)
BTN SQUAT - 135/20 225/15 285/10 315/5
ZURCHER SQUAT - 135/11 185/7 135/12 135/12
SEATED CALF RAISE - 2PLT/15 2PLT/15 3PLT/15 3PLT/12
UPRIGHT ROWS - 135/12 155/8
PULLUPS - 9/7/7/5/5/4/5 (42 Total)
STRAIGHT BAR CURL - 95/12 95/12 115/9 135/7
OKOKCMON