05/20/12
Bentover row 45x15, 95x10, 145x8, 165x5, 185x3, 195x3
Widegrip pullups 3, 3, 3
Pullups 4, 4, 2
DB hammer curls (FG) 30x10, 40x4 x3
EZ bar curls (FG) 60x10 x3
20 minutes elliptical machine
REJ
05/21/12
Leg press 180x20, 270x20, 360x10 x10
SmithMachine squat 135x20
Seated calf raise 45x20, 90x15, 135x10
Decline situps w/45lb plate 15, 15, 15
Crunch machine 30x15 x3
REJ
05/24/12
Deadlift 45x12, 135x10, 185x5, 235x5, 255x3 x2, 135x10 x3
Pullups 5, 3, 3
DB hammer curls (FG) 25x12, 35x8, 40x5 x3
EZ bar curls (FG) 65x8 x3
Run 1 mile (10:33)
REJ
05/25/12
Incline press 45x15, 135x5 x5
Cable fly 30x15, 40x12, 50x10
Dips 5, 5, 5
DB kickbacks (FG) 22.5x10, 32.5x5 x5
REJ
05/28/12
Leg press 180x20, 270x20, 360x15, 450x10 x5
Seated calf raise 45x20, 90x15, 135x10, 145x8 x3
Leg extension 90x10, 120x10, 150x10, 180x10, 210x8
REJ
05/29/12
Military press 45x12, 65x5, 85x5 x3, 95x5 x2
DB front raise 15x15, 25x5 x5
DB lat raise 15x10, 20x10, 25x5 x3
DB shrugs 75x10 x3
Run 1 mile (10:27)
REJ
05/30/12
HammerStrength iso lat row 90x20, 180x10, 270x5, 320x3 x3
Widegrip pullups 3, 3, 3
HammerStrength iso front pulldown 90x15 x3
DB hammer curls (FG) 25x15, 35x8 x3
Decline situps w/45lbs 15, 15
Bicep curl machine 70x10, 85x6 x4
REJ
05/31/12
40 minutes elliptical machine (3.04 miles)
REJ
06/01/12
Leg press 90x20, 180x20, 270x20, 360x15, 450x10
Seated calf raise 45x20, 90x15, 135x10, 145x10
Leg extension 120x10, 150x10, 180x10, 210x8
Weighted step ups 35x20 x3
15 minutes swimming
06/03/12
Incline press 45x15, 95x10, 135x7 x2, 155x3 x2
Cable fly 30x15, 40x12, 50x10
Dips 6, 6, 6
DB kickbacks (FG) 20x10, 25x8, 30x5
DB hammer curls (FG) 30x10, 35x8, 40x5
Tricep pressdown 80x15, 100x12, 120x8
Run 2 miles (22:52)
REJ
06/05/12
HammerStrength iso lat row 90x20, 180x10, 270x5, 320x3, 340x3, 90x15
Widegrip pullups 2, 2, 2, 2, 2
Widegrip assisted pullups 5, 5, 5
DB curls (FG) 15x15, 20x15, 25x10, 30x8
Cable curls 25x15, 35x12, 45x8
HammerStrength iso lat high row 90x15, 180x10, 270x5 x2
Decline situps 20, 20
REJ
06/06/12
Run 2.25 miles (25:25)
REJ
06/08/12
Deadlift 45x12, 135x12, 185x5, 235x5, 255x3, 275x2, 135x12
Leg press 180x20, 270x20, 360x15, 450x10 x2
Standing DB calf raise 120x25 x3
Seated calf raise 45x0, 90x15, 135x10, 145x10
Leg extension 90x12, 150x12, 180x10
REJ
06/10/12
DB front raise 10x20, 15x15, 20x10, 25x5 x5
Military press 45x10, 65x8, 85x5, 105x3 x3
HammerStrength shoudler press 90x8 x3
DB lateral raise 10x12, 15x10, 20x10
KB swings 20kgx10 x3
Jump rope four 30 sec rounds
REJ
06/12/12
Bentover row 45x15, 135x8 x3, 155x5, 175x4, 185x3 x3
HammerStrength row 90x20, 180x10, 270x5, 320x3, 360x2
DB hammer curls (FG) 25x12 x3
EZ bar curls (FG) 55x10 x3
Widegrip lat pulldown 90x12 x3
Run 1 mile (9:41)
REJ
06/14/12
Incline press 45x12, 95x12, 135x7, 155x3 x3
Low cable fly 30x12, 40x10, 50x10
Dips 5, 5, 5
DB kickbacks (FG) 25x8 x3
Tri pressdown 80x15, 100x12, 120x10
Run 2 miles (23:40)
REJ
06/16/12
Deadlift 45x12 x2, 135x12, 185x8, 225x5, 245x5, 135x12
Leg press 90x20, 180x20, 270x20, 360x15, 450x10
Leg extension 90x12, 150x10, 180x10
Seated calf machine 45x20 x5
REJ
06/18/12
AM
8 miles mountain bike
PM
Military press 45x10, 65x8, 85x5, 105x3 x3
HammerStrength shoulder press 90x10 x3
DB front raise 12.5x20, 15x15 x2
DB lateral raise 10x15, 15x12 x2
DB shrugs 50x20, 60x15, 70x10, 75x10
15 minutes elliptical machine
REJ
06/20/12
Bentover row 45x15 x2, 135x8 x3, 155x5, 175x5, 195x1 x3
Pullups 5
HammerStrength row 90x20, 180x10, 270x6 x3
Wide-grip pullups 3, 2, 2
Narrow-grip lat pulldown 90x12, 120x10, 150x6
DB curls (FG) 25x10 x3
REJ
06/21/12
30 minutes elliptical machine
Incline press 45x15, 135x8, 155x5 x2, 115x10
Cable fly 30x15, 40x10, 50x10, 60x6
REJ
06/22/12
1 1/2 hours boxing
REJ