11/27/11
Pullups 6, 6, 6
Lat pulldowns 120x12, 180x5, 240x6
HammerStrength iso-lat row 90x15, 180x10 x3
DB hammer curls 25x15, 35x10 x3
Leg press 90x20, 180x10 x10
REJ
11/28/11
Warm up:
Jog 800 meters
Jog 400 meters backwards
Pullups, chinups, jumping pullups
Jog 400 meters
Workout:
5 minutes ab work
4 circuits of:
Run 100 meters
4 pullups
Run 100 meters
10 burpees
Run 100 meters
20 air squats
Run 100 meters
10 sit ups
REJ
11/29/11
Lat pulldown 120x10 x10
DB hammer curls 27.5x10 x10
DB shrugs 70x10 x10
REJ
11/30/11
Leg press 180x15, 230x10 x10
Standing DB calf raises 120x25 x3
DB lateral raises 20x10 x10
1 arm tricep pressdown 30x12, 40x10 x3, 50x6 x2
REJ
12/02/11
Lat pulldowns 75x10, 135x10 x10
DB hammer curls 25x15, 35x8, 40x5 x5
40yd farmer walks w/40lb DBs/20 jumping jacks x5
DB shrugs 50x20, 70x12, 80x8, 90x5
Widegrip seated cable rows 90x12, 120x8, 135x6
Run 1 mile (10:34)
REJ
12/03/11
AM
Squat 135x10, 185x10 x2
Standing calf raises (DB) 100x20, 120x20, 140x20
Wide grip assisted pullups 7, 7, 7
Leg press machine 90x12, 270x10 x10
Seated calf machine (1 leg) 60x15 x3
PM
25 minute walk/jog with 30lb weight vest
REJ
12/04/11
Widegrip assisted pullups 4, 4, 4, 4
DB hammer curls 25x15, 35x8 x3
HammerStrength iso lat row 90x15, 180x10, 230x5, 250x5, 270x5
BB curls 50x12 x3
DB lateral raises 20x10 x10
Tri pressdown (rope) 40x20, 60x12, 80x10
One arm tri pressdown 40x12 x2
DB shrugs 50x20, 60x15, 70x10, 80x8
REJ
12/05/11
Warm up:
30 jumping jacks
With 30lb weight vest: Walk 400m, run 400m, walk 800m
Workout:
18, 12, 6 rep circuits of:
40m sprint
45lb squat
GHD situps
45lb military press
DB hammer curls 40x5 x5
EZ bar 21s 55x21 x2
Pullups 4, 4
REJ
12/06/11
40 minutes treadmill (walk/jog) w/30lb weight vest
Lat pulldowns 105x12 x3
Tricep pressdowns 50x20, 70x12, 90x10, 110x6
REJ
12/07/11
Inverted rows 7, 7, 7
Lat pulldowns 120x10, 180x5, 210x5, 240x5, 270x3
Wide grip assisted pullups 3, 3, 3
DB hammer curls 25x15, 35x5, 40x5, 45x5
EZ bar 21s 45x21, x3
DB shrugs 45x25, 60x15, 75x10
DB front raises 10x10 x10
DB lateral raises 10x15, 15x12, 20x10
REJ
12/08/11
20 minute walk with 30lb weighted vest
12/09/11
Squat 135x10, 185x5, 205x5
Seated calf raise 45x20, 90x15, 135x8 x3
Leg press 180x12, 360x10 x10
Incline press 135x1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1
Tricep pressdowns 60x20, 80x15, 100x10, 120x6
DB hammer curls 25x12, 30x12, 35x10
EZ bar 21s 45x21 x3
Dip machine 106x20, 151x10, 180x5
REJ
12/10/11
Inverted rows 7, 7, 7
Widegrip assisted pullups 3, 3, 3, 3
Lat pulldowns 90x15, 135x10 x10
DB shrugs 50x25, 70x10, 80x8 x2, 50x25
REJ
12/12/11
Inverted rows 8, 8, 8
Lat pulldowns 105x10, 150x10 x10
HammerStrength iso lateral row 90x15, 180x10, 270x5 x3
DB hammer curls 25x15, 35x10, 40x6 x3
EZ bar 21s 45x21, 55x21
DB shrugs 45x25, 80x8 x3, 45x12
12 minutes HIIT (treadmill)
REJ
12/13/11
Smith machine squat 135x10, 185x10, 235x5, 245x5
Leg press 180x12, 380x10 x10
Seated calf machine 100x20, 120x20, 140x15
40 yd farmer walks w/50lb DBs x5
15 minutes Marpo machine
Roman chair knee raises 12, 12, 12
REJ
12/14/11
Military press 45x10, 85x1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1
DB front raises 12.5x10 x10
DB lateral raises 15x10, 20x10, 25x5 x2
Pullups 5, 5, 3, 3, 2, 3
W/30lb vest:
30 seconds plank x2
Pushups 8, 8
REJ
12/16/11
Inverted rows 8, 8, 8
Lat pulldowns 160x10 10
HammerStrenght iso lat row 90x12, 180x10, 270x5 x3, 290x3
DB hammer curls 25x5, 35x5, 45x5 x5
5 minutes jump rope
REJ
12/17/11
Incline bench 135x1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1
Dip machine 106x15, 150x8, 180x5 x2
Tri pressdowns 30x15, 40x10, 50x8, 60x5 x3
DB shrugs 50x20, 60x15, 75x10, 85x8 x2
EZ bar curls 45x15, 65x10, 75x6 x2
1 mile run 10:44
REJ
12/19/11
With 30lb weight vest:
Walk 400 yards
2 pullups
Run 400 yards
2 pullups
Walk 400 yards
2 pullups
Run 400 yards
2 pullups
EZ bar curls 45x15, 65x10 x3
Deadlifts 135x8 x8
REJ
12/20/11
Leg press 90x12, 180x12, 400x10 x10
Squat 45x12 x2, 135x10 x2
Seated calf raise 60x25, 100x20, 140x15
DB lat raise 10x12, 15x12, 20x10, 25x6 x4
DB front raise 10x12 x3, 20x6 x3
15 minutes Marpo machine
REJ
12/21/11
Inverted rows 8, 8, 8, 8
Lat pulldowns 105x12, 165x10 x10
HammerStrength iso lat row 90x5, 180x5, 270x5 x5
DB hammer curls 25x15, 30x10, 35x10, 45x5
EZ bar 21s 45x21 x2, 55x21
20 minutes HIIT (treadmill)
REJ