04/12/11
20 minutes Marpo machine
40 minutes elliptical machine
REJ
05/15/11
Deadlift 135x3, 155x3, 175x10
Bent over BB rows 135x7 x3, 155x x2
DB hammer curls 20x15, 25x12, 30x10, 35x8, 40x5 x3
45 minutes elliptical machine
REJ
05/16/11
(fasted cardio)
60 minutes stationary bike (14.55 miles)
REJ
05/18/11
Military press 85x5, 100x3, 110x4, 65x10
DB shrugs 45x30, 60x20, 75x12, 90x8 x2
DB lateral raises 10x15, 15x12, 20x10, 25x8 x2
Run 1 mile (11:26)
REJ
05/19/11
(fasted cardio)
45 minutes stationary bike (11.12 miles)
REJ
05/20/11
AM
Squat 185x5, 210x3, 235x6
Leg press 180x15, 270x15, 360x10, 450x6 x4
Seated calf machine 100x20, 120x20, 140x10 x3
DB hammer curls 20x15, 25x12, 30x10, 35x8, 40x5 x5
PM
30 minutes elliptical machine
EZ bar curls 45x12, 65x8 x8
REJ
05/21/11
1 hour mountain bike
REJ
05/22/11
Bench press 135x5, 160x3, 175x6
Incline bench press 135x5 x3, 155x3 x3
FreeMotion chest fly 30x15 x3, 40x10 x2
DB kickbacks 15x12, 20x12, 25x8, 30x5
Tricep pressdowns (v bar) 70x15, 90x12, 110x10 x5
30 minutes elliptical machine
REJ
05/23/11
60 minutes stationary bike (13.7 miles)
REJ
05/24/11
60 minutes elliptical trainer
10 minutes Marpo machine
REJ
05/25/11
60 minutes stationary bike (20.77 miles)
DB lateral raises 12.5x15, 17.5x12, 22.5x8 x5
REJ
05/27/11
Deadllift 135x5, 155x3, 175x12
Bent over row 135x8 x2, 155x5 x3
Wide grip lat pulldowns 90x12, 105x10, 120x8, 150x5
DB hammer curls 20x15, 25x12, 30x10, 35x8, 40x5 x3, 45x5
Reverse grip EZ bar curls 45x10 x5
30 minutes elliptical machine
REJ
05/28/11
AM
13.9 miles mountain bike
PM
Tricep pressdown (v bar) 80x12 x4, 120x6 4
1 arm tricep pressdown 40x10 x4
DB hammer curls 25x12, 35x8 x3, 40x5 x3
1 arm cable curl 25x12 x7
REJ
05/29/11
(Deload week)
Military press 45x5, 65x5, 75x5
DB shrugs 50x20, 60x20, 70x10, 85x8, 90x7, 45x20
DB lateral raises 10x15, 15x12, 20x10, 25x6 x3
DB front raises 10x12 x2, 15x10 x3
BB clean & press 45x10, 65x8 x4
REJ
05/30/11
Squat 105x5, 135x5, 155x5
Leg press 180x20, 270x15, 360x12, 450x8 x3
Standing calf raises (DB) 120x30, 130x20, 140x20, 150x15
Seated calf raises 40x40, 60x30, 80x20, 100x10, 120x15
60 minutes treadmill
REJ
05/31/11
(fasted cardio)
60 minutes stationary bike (19.57 miles)
DB curls 20x15, 25x12, 30x10, 35x8, 40x5 x3
Cable curls (rope) 50x12, 60x12, 70x12, 80x8
REJ
06/02/11
60 minutes stationary bike (20.33 miles)
Bench 85x5, 95x5, 115x5
Incline bench 115x5, 135x5 x3
Low cable flys 30x15, 40x12, 50x10 x3
DB kickbacks 15x12, 20x10, 25x8
REJ
06/03/11
Deadlift 85x5, 95x5, 115x5
HammerStrength iso-lateral row 90x15, 180x8 x4, 200x7, 220x5 x3
DB hammer curls 20x15, 25x12, 30x12, 35x8 x3
30 minutes stationary bike (6.43 miles)
REJ
06/04/11
(Start of 4th 5/3/1 cycle)
Military press 80x5, 90x5, 105x5
Clean & press 65x8 x3
DB shrugs 50x20, 60x20, 70x12, 80x8, 90x5 x2
DB lateral raise 10x15, 15x12, 20x10, 25x6, 30x4
DB front raise 10x15, 15x10 x3
REJ
06/05/11
(fasted cardio)
60 minutes stationary bike (19.25 miles)
REJ