Monday 1/20/14, Chest - Feeling Good/Strong
Flat Bench Press:
135 x 16, 12
185 x 5, 7
195 x 5
205 x 5
205 x 5
135 x 12
Cable stations all occupied, so – Machine Flys:
140 x 18
150 x 16
160 x 10
160 x 12
Barbell Pullovers:
70 x 12, 12, 12, 12
45 minutes, 16 sets
Tuesday 1/21, Legs - Feeling Good/Strong
45 Degree Leg Press:
270 x 12, 12
360 x 10
450 x 6
500 x 5, 5
450 x 7
360 x 10
Calf Press on Leg Press Machine:
270 x 16, 15, 15
Prone Leg Curls:
70 x 15, 13 – WEAK!
Foam rolling, 15 minutes on elliptical.
45 minutes, 13 sets + cardio
Wednesday, 1/22, Cardio
40 minutes on elliptical, hill interval, level 10.
Thursday, 1/23, Shoulders – Feeling un-enthused, front delts still sore from Monday.
Standing OHP:
45 x 25, 20
95 x 6, 8, 7, 8, 8
45 x 15
Dumbbell Reverse Flys:
20 x 12
17.5 x 12, 12
15 x 13
Dumbbell Shrugs:
75 x 12, 15, 12, 12
40 minutes, 16 sets
Friday, 1/24, Back – Feeling: Okay
Deadlifts
135 x 10, 10
205 x 5, 5
225 x 5, 5
245 x 5, 5
Cable Seated Row:
90 x 12
100 x 10, 9, 9
Lat Pull Down: (because the High Row machine was occupied)
100 x 12
HS Iso Lateral High Row:
160 x 12, 12, 12
50 minutes, 16 sets.
Sunday 1/26, Chest[/b] – Feeling: Pretty Good/Strong
Start with quick Cardio, 15 minutes on elliptical.
Flat Bench Press:
135 x 12, 12
195 x 5
205 x 5, 5
185 x 6, 7
135 x 12
Cable machines occupied again, so over to the Machine Flys:
150 x 18
160 x 13
170 x 10
160 x 13
150 x 15
Barbell Pullovers:
70 x 15, 12, 12
60 minutes, 16 sets + cardio
Monday 1/27, Cardio
40 minutes on elliptical, hill interval, level 10.