09/15/12
Bench 120x5, 140x5, 155x8
Bench 115x10 x5
Chin-ups 5, 3, 3, 2, 3, 4
REJ
09/17/12
Squat 140x5, 160x5, 185x8
Squat 135x10 x2, 115x10, 95x10 x2
Crunches 15, 15, 15, 15
09/18/12
Row 3k (14:56)
Run 1 mile (10:20)
REJ
09/19/12
Press 75x3, 90x3, 105x5
Press 65x10 x2, 55x10, 45x10 x2
Chin-ups 6, 3, 3, 2, 3, 2, 2
DB side raise 12.5x10 x5
DB front raise 12.5x12 x4
REJ
09/20/12
40 minutes elliptical machine (2.75 miles)
REJ
09/21/12
Deadlift 215x3, 250x3, 280x6
Deadlift 135x10 x5
Roman chair knee raise 15, 15, 12, 12
DB curls 20x15, 25x12, 30x10 x3
REJ
09/22/12
1 hour elliptical machine (4.15 miles)
REJ
09/24/12
Bench 145x3, 165x3, 185x3
Bench 115x10 x3, 125x10 x2
Chin-ups 6, 5, 4, 3, 3
Tricep pressdowns 80x12 x5
DB shrugs 60x15 x3
REJ
09/25/12
20 minutes HIIT treadmill w/32lb vest (1.39 miles)
Run 400 meters (2:25)
REJ
09/28/12
Squat 170x3, 195x3x, 220x4
Squat 135x10 x2, 115x10 x3
Crunches 15, 15, 15, 15
Standing DB calf raises 120x20 x3
REJ
09/30/12
Press 75x5, 95x3, 105x6
Press 65x10 x2, 55x10, 45x10 x2
Chin-ups 7, 4, 3, 2, 1, 4, 1
DB side raise 15x10 x5
DB front raise 10x15 x3
REJ
10/01/12
15 minutes Marpo machine
20 minutes elliptical machine (1.34 miles)
REJ
10/02/12
Deadlift 235x5, 265x3, 295x5
Deadlift 145x10 x5
Roman chair knee raises 15, 15, 15, 12
DB curls 25x10, 30x10, 35x10, 40x7
REJ
10/04/12
Bench 155x5, 175x3, 195x1
Bench 115x15, 125x10 x2, 115x10 x2
Pull-ups 4, 3, 3, 3, 3, 2, 2, 3
DB shrugs 65x15, 70x10 x2
Jump-rope 3 30 sec rounds
REJ
10/05/12
Back extensions 12, 12, 12, 12
1 hour elliptical machine (4.13 miles)
REJ
10/07/12
Squat 180x5, 205x3, 230x3
Squat 135x10 x2, 115x10 x3
Decline situps 20, 20, 20
Seated calf machine 100x20 x3
REJ
10/08/12
Deload week
Press 45x5, 55x5, 65x5
Chin-ups 6
DB lateral raise 15x10 x3
DB shrugs 55x15 x3
Tricep ext 75x20 x3
Row 2k (10:06)
20 minutes incline treadmill walk
REJ
10/11/12
Deadlift 135x5, 155x5, 185x5
Chin-ups 5
Hanging knee raises 15, 15, 15, 15
Pull-ups 4, 3, 2
DB hammer curls 20x15, 25x12, 30x10, 35x8
EZ bar curls/jumping 55x10/30, 10/30, 10/30
REJ
10/13/12
Bench 95x5, 115x5, 125x5
HammerStrenth lat row 90x15, 180x10, 270x5, 290x3, 310x3
Tricep machine 60x20 x3
Incline bench 95x5, 115x5, 125x5
DB shrugs 60x10, 70x10, 80x10
Run 1 mile (9:39)
REJ
10/14/12
Squat 95x5, 115x5, 145x5
Seated calf raise 45x20, 90x15, 135x10 x3
10 minutes Marpo machine
20 minutes elliptical machine
REJ
10/15/12
Cycle 2 Week 1
Press 75x5, 85x5, 100x7
Press 65x10, 65x6, 55x10 x4
Chin-ups 6, 5, 4, 4, 4
DB front raises 12.5x15 x3
DB side raises 12.5x10, 17.5x8 x2
REJ