pullups
8 sets of 2
J pulldowns
4x8
chest supported row
3 sets of 18 did 3 sets of 6 with differing grips inside of each set
lateral raise machine
4 sets of 8 last set 2 drop sets
machine shrugs with 3 count hold
3 sets of 8
31 mins treader
Gun Show
Seated dbell curls
3x8
cable rope curls
3x10
Hammer machine incline curls
3x8
1 mile on the elliptical
squat
225x5
275x3
315x1x3
leg press
265x100
back extension
3x10x25lbs
low back machine
3x15
standing abs
4x10
Hammer Bench
4x6 with mini band 175lbs
1a)incline fly
4x8 25,30,30,30
1b)incline press
12,9,6,6 95,115,135,135
2a)pec deck
4x10 w/2 sec pause 70 for 3 sets 75 for 1
2b) pec minor dips
4x8
2c)dips
3x to failure 5,5,3,3,
incline smith mach skull crushers
4x8 95x1 145x3
rear delt flyes w/cable
3x15 12.5 lbs
partials 2x30 on reverse pec deck 40lbs and 25 lbs
lat pull down neutral grip
50x20
65x17
70x14
85x11
90x8
30mins treader
Meadows Rows
2x5 2 quarters
2x5 2 qrtrs and 1 10
rack pulls w/shrug
185x5
225x5
275x5
315x5
wide pullups
2,3,3,3
j pulldowns
3x10 112.5
back machine
3x15
Ran a mile
prone rear delt swings
3x25x22.5lbs
cable side raise
1x10x12.5
3x10x17
palms in press
40lbsx20
50x20
45x20
40x20
seated partial side raise
4x25x30lbs
standing cable flies
4x15x25lbs
20mins bike
weighht 268
Seated db curls
3x10 20, 22.5,25
barbell curl
6x6 2 dimes per side
cybex preacher
3x15 30
rope pushdowns
4x15 60
seated dip machine
4x8 135
extension machine
4x10 85
33 mins treader
Squat
225x2x2
245x2x2
265x2x4
back extensions
4x10x10lbx
crunch machine
3x10
Machine chest press
4x10
machine lat pull down
4x10
face pulls
4x8
overhead tricep extensions w/rope
4x8
floor flies
4x8
Gironda crunch
4x10
tricep extension machine
3x15
bench
185x8
205x8
215x8
225x8
pullups
6x2
face pulls
4x10
decline flies
4x10
27 mins treader run/walk 1.42 miles
deadlift
205x5
225x5
245x5
275x5
295x5
bacl extensions
5x5
good mornings
4x8
standing abs
4x10
high pulley obliques
3x10
hanging leg raises
3x6
pullups
4 sets of 3
lat pulldown machine
90x20
100x15
machine lateral raise
40x20
60x15
rolling tricep extension
30x4x8
hammer curls
30x4x8
Martin Rooney pushup of the day
alternating grip pushup 5x12
Martin Rooney Pushup of the day
modified pushup
4x14
Bench Press
205x7
225x5
245x3
1)flat DB Press
40x25
50x20
2a)seated row overhand row
105x4x12
2b)rope pushdowns
62.5x12
75x3x12
machine lateral raise
70x3x12
reverse pec deck
40x12
55x2x12
timed pec deck ply
70x1:00x38reps
30 mins treader
Week 2 day 2 BLAB
Dbell Squat jumps
15lbx4x6
Deadlift
250x7
275x5x
295x3
45 degree back extensions
3 sets of 12 x 10lb
seated calf press
270x20
seated MB twist
3x15 each side 10lb med ball
Day 3 week 2 BLAB
Pullups
3sets of 3
2 sets of 2
Martin Rooney Pushup of the day
Incline with single knee raise
4 sets of 17
Strive machine pulldowns
90x20
100x18
face pulls
60x20
70x15
rolling tri extensions
5 sets of 8 35 lbs
hammer curls
5 sets of 8 30 lbs
1:00 of pec deck flies with 70 lbs 40 reps
Running
5:00 walk
30 secs on
45 secs walk
45 secs run
60 secs walk
60 sec run
90 sec walk
5:00 walk
3 sets increased speed each set 4.8, 4.9, 5.0 total 1.55 miles
week 3 day 1
Bench
210x6
230x4
250x2
Incline dbell bench
40x25
50x18
Dbell rows
60x4x10
super setted with rope pushdowns
75x4x10
Hammer Overhead press
1 plate per side x3x10
supersetted with pec deck reverse fly
85x3x12
deadlift
275x6
295x4
315x2
split squat jumps
4x5xbw
swiss ball leg curls
3x15
spread eagle situps
6sets of 5
fwd lunges onto elevated step
2 sets of 45secs 18 reps on each set
Running
5:00 walk
45 secs run
60secs walk
60 secs run 1:30 walk
90 secs run 2:00 walk
3 sets speeds of 4.8, 4.9, 5.0
5:00 cool down after last set
total 1.97 miles