06/07/11
Squat 175x5, 195x5, 220x9
Seated calf raise 45x20, 90x12 x3
Leg press 270x12, 360x12 x3, 450x10
60 minutes elliptical machine
REJ
06/11/11
Bench 135x5, 145x5, 165x6
Incline bench 135x5, 155x5 x2, 175x5
Pec deck 105x20, 135x15, 180x10 x2
DB kickbacks 12.5x12, 17.5x10 x2, 22.5x8 x2
Tricep pressdown (v bar) 60x15, 80x15, 100x10, 120x8
30 minutes stationary bike (9.44 miles)
REJ
06/12/11
2 1/4 hours mountain bike (23.16 miles)
REJ
06/14/11
30 minutes stationary bike (9.13 miles)
EZ bar curls 45x12, 65x8, 75x5 x5
DB hammer curls 20x12, 25x12, 30x10, 35x8, 40x5
Bicep curl machine 45x15, 70x8 x4
15 minutes Marpo machine
REJ
06/15/11
30 minutes elliptical machine
DB lateral raises 12.5x12 x2, 22.5x6 x5, 25x5 x2
DB front raises 12.5x12 x2, 22.5x3 x3
REJ
06/17/11
Deadlift 135x5, 155x5, 175x9
HammerStrength iso-lateral row 90x15, 180x8, 230x5 x3, 250x5, 270x3 x2, 270x5
DB hammer curls 20x15, 30x10, 40x5 x5
30 minutes stationary bike (9.46 miles)
REJ
06/18/11
Military press 85x3, 95x3, 110x4
Hang clean 65x5 x3
Clean 'n press 65x5 x3
DB lateral raises 10x15, 15x12, 20x8 x4
DB shrugs 45x20, 60x15, 70x10, 90x5 x5, 25x30
DB front raises 12.5x12 x4
50 minutes elliptical machine
REJ
06/19/11
1 1/2 hours mountain bike (15.63 miles)
REJ
06/20/11
Squat 185x3, 205x3, 230x8
Leg press 180x15, 270x15, 360x12, 450x8 x3
Seated calf machine 80x15 x4
Weighted step-ups 40x10 x4
Single leg seated calf extension 60x12 x3
30 minutes elliptical machine
REJ
06/21/11
Bench 135x3, 155x3, 175x5
Incline bench 135x8, 155x5, 175x2 x2
Pec deck 90x15, 135x12, 180x10, 225x6
Low cable fly 30x12, 40x10 x3
Tri press downs (rope) 40x20, 60x12, 80x10, 80x8 x2
DB kickbacks 15x12, 20x8, 25x6 x2
30 minutes stationary bike (6.82 miles)
REJ
06/25/11
Deadlift 135x3, 160x3, 180x10
HammerStrength iso-lat row 90x15, 180x10, 230x6, 250x5 x3
DB hammer curls 20x12, 25x12, 30x12, 35x8, 40x6 x4
BB curls 45x12, 65x8 x3
30 minutes elliptical machine
15 minutes stationary bike
REJ
06/26/11
Military press 90x5, 105x3, 115x3
Push press 115x5, 95x8 x2
Hang clean 95x5 3
DB shrugs 50x20, 70x15, 80x10 x3
DB lat raises 12.5x12, 17.5x12, 22.5x8 x3
DB front raises 12.5x12 x5
1 arm DB curl/overhead press 22.5x5 x3, 27.5x5 x2
15 minutes jogging (1.25 miles)
REJ
06/27/11
60 minutes stationary bike (12.82 miles)
REJ
06/28/11
Squat 190x5, 215x3, 245x5
Leg press 180x15, 270x15, 360x12, 450x10 x2
Weighted step-ups 50x15 x4
Standing DB calf raises 100x20, 120x15 x3
DB hammer curls 20x15, 25x12, 35x8 x3
Bi curl machine 60x12 x4
20 minutes Marpo machine
REJ
06/30/11
Bench 145x5, 160x3, 180x3
Incline bench 135x10, 155x5, 175x3 x2
Cable fly 30x15, 40x12, 50x10, 60x8
Tricep press down (bar) 60x20, 80x15, 100x10 x2
DB kickbacks 15x10, 20x10, 25x8
10 minutes rowing machine
20 minutes stationary bike (4.62 miles)
REJ
07/01/11
Deadlift 145x5, 165x3, 185x8
HammerStrength iso-lat row 90x15, 180x10, 230x6 x2, 250x5 x2
Widegrip lat pulldown 90x12 x4
BB curls 45x12, 65x8 x3, 85x4 x2
DB hammercurls 20x12, 25x12, 30x12, 40x5 x2, 45x3 x3
REJ
07/02/11
(Deload week)
Military press 45x5, 65x5, 75x5
BB shrugs 45x20, 135x15 x2, 185x10 x3
DB shrugs 50x20, 70x10 x3
DB lateral raises 12.5x12, 17.5x10, 22.5x6 4
DB front raises 12.5x12 x3
1 arm DB curl/press 22.5x5, 27.5x5, 32.5x5
15 minutes Marpo machine
REJ
07/04/11
Squat 115x5, 135x5, 155x5
Leg press 180x15, 270x12, 360x12, 450x10, 500x5 x4
Weighted step ups 60x15 x4
Seated calf raises 55x15, 110x10, 155x6 x3
15 minutes Marpo machine
REJ
07/06/11
Bench press 85x5, 105x5, 125x5
Incline DB press 40x15, 50x10, 60x10
Cable fly 30x15, 40x12, 50x12, 60x8 x3
Low cable fly 30x15 x3
Dip machine 75x25, 106x20, 137x12, 151x8 x4
Tri extension machine 40x20, 65x12, 80x12, 95x10, 110x8
15 minutes HIIT (treadmill)
REJ
07/09/11
I sprained my thumb a couple days ago, so I will just be doing light DB and machine based workouts until I can grip a BB again.
DB lateral raises 12.5x12, 17.5x10, 22.5x7 x3
DB front raises 12.5x12, 17.5x10 x2
DB hammer curls 17.5x20, 27.5x12 x3, 32.5x10 x2
Leg press machine 179x35, 259x20, 307x15 x2
Seated calf machine 80x16, 100x10, 140x12 x2
Pec deck 90x12 x4
Chest press machine 75x15, 90x15, 105x10, 120x10
Dip machine 75x15, 90x15, 105x10, 120x10
REJ