Squat Day | ||||
---|---|---|---|---|
Exercise | 10/1 2010 | 10/8 2010 | Week Three | Week Four |
Bench Press | 135x10 | 135x10 | ||
185x10 | 185x10 | |||
275x5 | 295x4 | |||
275x5 | 295x4 | |||
275x5 | 295x4 | |||
275x5 | 305x4 | |||
Incline Dumbbell Press | 75x12* | 75x12* | ||
80x12* | 80x12* | |||
80x12* | 85x11* | |||
Smith Tricep Press | 90x12** | 130x12** | ||
110x12** | 140x12** | |||
130x12** | 145x9** | |||
Seated Tricep Extension w/Rope | 120x12 (P) | 130x12 (P) | ||
130x12 (P) | 140x12 (P) | |||
130x11 (P) | 145x9 (P) | |||
* Weight is per arm ** Not counting weight of bar (P) Machine used at the PRO Club |
Friday, October 8, 2010
Day Three, Week Two: Heavy Bench Press
Thursday, October 7, 2010
Day Two, Week Two: Squats
Squat Day | ||||
---|---|---|---|---|
Exercise | 9/30 2010 | 10/7 2010 | Week Three | Week Four |
Squat | 135x10 | 135x10 | ||
185x8 | 185x8 | |||
360x5 | 390x4 | |||
360x5 | 390x4 | |||
360x5 | 390x4 | |||
360x5 | 390x4 | |||
V-Bar Pulldown | 170x12 (Y) | 175x12 (P) | ||
180x12 (Y) | 185x12 (P) | |||
190x10 (Y) | 195x7 (P) | |||
Romanian Deadlift | 275x12 | 280x12 | ||
295x12 | 300x12 | |||
315x10 | 320x10 | |||
Front Squat | 360x12 | |||
360x12 | ||||
360x12 | ||||
Leg Press | 360x12* | |||
410x12* | ||||
450x12* | ||||
* Includes plates but not the sled itself (Y) Machine used at the YMCA (P) Machine used at the PRO Club |
Tuesday, October 5, 2010
Day One, Week Two: Light Bench Press
Speed Bench Day | ||||
---|---|---|---|---|
Exercise | 9/28 2010 | 10/5 2010 | Week Three | Week Four |
Pin Press (Explosive) | 135x10 | 135x10 | ||
185x5 | 185x5 | |||
245x1 | 255x1 | |||
245x1 | 255x1 | |||
245x1 | 255x1 | |||
245x1 | 255x1 | |||
245x1 | 255x1 | |||
245x1 | 255x1 | |||
245x1 | 255x1 | |||
245x1 | 255x1 | |||
Pushups | 30 | 35 | ||
24 | 24 | |||
15 | 16 | |||
Military Press | 85x12 | 105x12 | ||
95x12 | 105x12 | |||
105x12 | 115x9 | |||
Dumbbell Triceps Extensions | 30x12* | 30x12* | ||
30x12* | 32.5x12* | |||
30x12* | 35x11* | |||
* Weight is per arm |
Monday, October 4, 2010
Day Four, Week One: Deadlifts
Deadlift Day | ||||
---|---|---|---|---|
Exercise | 10/4 2010 | Week Two | Week Three | Week Four |
Deadlift | 135x5 | |||
225x3 | ||||
315x2 | ||||
405x1 | ||||
455x1 | ||||
505x1 | ||||
525x1 | ||||
Wide Grip Overhand Pulldown | 165x12 (P) | |||
170x12 (P) | ||||
175x8 (P) | ||||
Box Squats (Explosive) | 225x3 | |||
255x3 | ||||
275x3 | ||||
295x2 | ||||
315x2 | ||||
Lying Hamstring Curls | 25x12* | |||
35x12* | ||||
40x12* | ||||
* Weight is per leg (P) Machine used at the PRO Club |
Day Three, Week One: Heavy Bench Press
Squat Day | ||||
---|---|---|---|---|
Exercise | 10/1 2010 | Week Two | Week Three | Week Four |
Bench Press | 135x10 | |||
185x10 | ||||
275x5 | ||||
275x5 | ||||
275x5 | ||||
275x5 | ||||
Incline Dumbbell Press | 75x12* | |||
80x12* | ||||
80x12* | ||||
Smith Tricep Press | 90x12** | |||
110x12** | ||||
130x12** | ||||
Seated Tricep Extension w/Rope | 120x12 (P) | |||
130x12 (P) | ||||
130x11 (P) | ||||
* Weight is per arm ** Not counting weight of bar (P) Machine used at the PRO Club |
Day Two, Week One: Squats
Squat Day | ||||
---|---|---|---|---|
Exercise | 9/30 2010 | Week Two | Week Three | Week Four |
Squat | 135x10 | |||
185x8 | ||||
360x5 | ||||
360x5 | ||||
360x5 | ||||
360x5 | ||||
V-Bar Pulldown | 170x12 (P) | |||
180x12 (P) | ||||
190x10 (P) | ||||
Romanian Deadlift | 275x12 | |||
295x12 | ||||
315x10 | ||||
Front Squat | 360x12 | |||
360x12 | ||||
360x12 | ||||
(P) Machine used at the PRO Club |
Back On The Wagon: Light Bench Press
I've got about 10 weeks to go and I've got to again lose the weight I lost leading up to the YMCA meet, one of the unfortunate consequences of falling off the wagon for so long. So please keep me in your prayers, I'll start tracking my weight tomorrow morning, and I'll be posting my workouts again as I used to do. Here was day one of week one of my new routine, which I did last Tuesday:
Speed Bench Day | ||||
---|---|---|---|---|
Exercise | 9/28 2010 | Week Two | Week Three | Week Four |
Pin Press (Explosive) | 135x10 | |||
185x5 | ||||
245x1 | ||||
245x1 | ||||
245x1 | ||||
245x1 | ||||
245x1 | ||||
245x1 | ||||
245x1 | ||||
245x1 | ||||
Pushups | 30 | |||
24 | ||||
15 | ||||
Military Press | 85x12 | |||
95x12 | ||||
105x12 | ||||
Dumbbell Triceps Extensions | 30x12* | |||
30x12* | ||||
30x12* | ||||
* Weight is per arm |
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