04/15/12
Squat 45x12, 135x12, 185x8, 205x5
Leg press 270x20 x5
Seated calf machine 80x20, 120x15, 160x10
Decline situps w/25lb plate 13, 13, 13
Leg extensions 90x12, 135x12, 180x12
8 rounds Marpo machine tabatas
30 minutes stationary bike (6.80 miles)
REJ
04/17/12
Close grip decline press 45x20 x2, 95x10 x2, 115x8 x2
Incline press 135x5 x5
Cable fly 35x15, 45x12, 50x10
Tricep pressdown 70x20, 90x15, 120x8 x3
Run 1 mile (9:18)
REJ
04/20/12
2 hours boxing
REJ
04/22/12
(My hands are aching from Fridays boxing/sparring, so I only used a moderate weight for my pull workout leaving out my normal deadlifts and bent over rows.)
HammerStrength iso lat row 90x15, 180x10, 270x5 x5
HammerStrength iso lat front pulldown 90x12, 180x5 x2, 200x4
Decline situps w/25lb plate 15, 15, 15
DB hammer curls 30x15, 40x8 x3
Pullups 5
20 minutes stationary bike (4.6 miles)
5 rounds of 30 seconds jumprope w/30 seconds rest
REJ
04/23/12
Bought a pair of Fat Gripz and used them on the deadlifts and curls…
Deadlift (FG) 45x12 x2, 135x10, 185x5 x5
Leg press 180x20, 270x20, 360x15, 450x10
EZ bar curls (FG) 45x12, 65x8 x4
Seated calf raise 45x20, 90x15, 135x10
Leg extension 90x12, 135x12, 180x10
20 minutes elliptical machine
REJ
04/24/12
Incline press 45x12, 135x6 x4
Cable fly 35x15, 45x12, 60x7
DB kickbacks (FG) 15x15 x3, 20x10 x2
DB hammer curls (FG) 20x12, 25x10, 30x8 x3
Decline situp w/25lb plate 15, 15, 15
REJ
04/27/12
HammerStrenght iso lat row 90x20, 180x10, 270x5, 290x3, 310x3, 320x3, 340x3, 360x2
Pullups w/15lb DB 3, 3, 3
DB hammer curls (FG) 25x12, 30x8, 35x5 x5
EZ bar curls (FG) 45x12, 65x8 x3
Decline situps w/35lb plate 12, 12, 12
20 minutes elliptical machine
REJ
04/28/12
DB front raise 10x20, 15x12, 20x10, 25x5
DB lateral raise 10x15, 15x10, 20x8, 25x5
Military press 45x10, 65x5, 85x5, 105x3, 3, 2
DB shrugs 45x20, 60x15, 75x10
DB kickbacks (FG) 17.5x15, 22.5x8 x3
DB shrugs (FG) 45x13, 12, 11, 10
8 rounds jumprope tabatas
20 minutes stationary bike (4.38 miles)
REJ
04/29/12
Squat 45x10, 135x10, 185x5, 205x5
Deadlift 45x12, 135x12, 185x3, 235x3, 255x3, 265x3
Seated calf raise 45x20, 90x15, 135x10
Cable fly 35x20 x3
35 minutes elliptical machine
REJ
04/30/12
40 minutes incline treadmill walk
REJ
05/01/12
HammerStrength iso lat row 90x20, 180x10, 270x5 x5
Pullups 4, 4, 3, 3
DB hammer curls (FG) 25x12, 30x10, 35x5 x5
EZ bar curls (FG) 45x12, 65x5, 75x5, 85x3 x3
Decline situps w/35lb plate 12, 12, 12
REJ
05/06/12
Hammer Strength iso lat row 90x20, 180x10, 270x6 x3
Wide grip dead hang pullups 4, 3, 3, 3
DB hammer curls (FG) 25x15, 30x10, 35x7 x3
EZ bar curls (FG) 45x12, 65x8 x2
Hammer Strength iso lat front pull 90x12 x3
Run 1/2 mile (4:30)
15 minutes stationary bike (3.92 miles)
REJ
05/07/12
DB lateral raise 10x15, 15x12, 25x5 x3
DB front raise 10x25, 15x15
Military press 45x12, 65x5, 85x5, 105x3 x3, 65x8 x2
BB shrug 45x20, 135x15, 185x10 x2
Jog 1 mile (11:06)
REJ
05/09/12
Deadlift 45x15, 135x12, 225x5, 245x5, 265x3 x2
Leg press 180x20, 270x20, 360x15 x3
Seated calf machine 100x20, 120x15, 140x12
Widegrip pullups 3, 3, 4, 3
Decline situps w/35lb plate 15, 15, 15
REJ
05/10/12
Incline press 45x20, 135x7 x2, 145x5 x2
Cable fly 35x15, 40x12, 50x10, 60x6
DB kickbacks (FG) 15x15, 20x20, 25x8 x3
DB hammer curls (FG) 25x15, 30x10, 35x8 x2
15 minutes elliptical machine
REJ
05/11/12
AM
Widegrip deadhang pullups 3, 3, 3, 3, 3
HammerStrenght iso lat row 90x20, 180x10, 270x6 x3
DB hammer curls (FG) 35x7 x5
Lat pulldowns 135x12 x3
PM
1 1/2 hours boxing
REJ
05/14/12
Military press 45x12, 65x5, 85x5, 95x5, 105x3, 65x8 x3
DB front raise 10x20, 15x15, 20x10
DB lateral raise 10x15, 15x10, 20x10
DB shrugs 45x20, 60x15, 70x10
Smith Machine upright rows 45x12, 65x12, 85x12, 105x5
Widegrip pullups 3, 3, 3
25 minutes elliptical machine
REJ
05/15/12
Squat 45x12 x2, 135x12 x3
Leg press 180x20, 270x20, 360x12 x3
Seated calf raise 47.5x20, 92.5x15, 140x10 x3
Decline situps w/35lbs 15, w/45lbs 15, 15
15 minutes Marpo machine
REJ
05/16/12
DB hammer curls (FG) 25x12, 35x8 x5
HammerStrength iso lat row 90x20, 180x10, 270x5 x5
Widegrip pullups 3, 3, 3
Inverted rows 8, 8, 8
DB curls (FG) 20x12 x3
20 minutes elliptical machine
REJ
05/18/12
AM
Jumprope 100 reps
Incline press 45x15 x2, 135x5 x3
Decline press 45x12, 95x12, 115x8, 135x7, 155x6
DB kickbacks (FG) 25x8, 30x5, 5, 6, 6,
Low cable fly 30x12, 40x10, 50x8
PM
2 hours boxing
REJ