Gym
4/26/05
Biceps & shoulders
3 sets standing bicep bb curls 52lbs x 8
3 sets standing db curls 22lbs x 8
3 sets db shrugs 42lbs x 10
3 sets seated cable shoulder press 50lbs x 8
3 sets preacher curls 42lbs x 8
3 sets military press 45lbs x 8, 8, 7
30 mins cardio
4/27/05
Leg/calves
10 minute cardio warm-up
3 sets squats 115lbs x 8
3 sets incline leg press 320lbs x 10, 10, 8
4 sets seated calf raises 60lbs x 12
3 sets standing knee lifts 100lbs x 10
3 sets cable leg extensions 60lbs x 8
3 sets good mornings 65lbs x 8
4/28/05
Chest and abs
3 sets seated cable flys 60lbs x 8
3 sets iso wide chest cable press 90lbs x 8
3 sets reclined cable ab tucks 30lbs x 12
3 sets seated machine chest press 60lbs x 10 (1), 70lbs x 8 (2)
3 sets seated ab tucks/press 67lbs x 10
30 mins cardio
4/29/05 OFF (Pulled neck muscle)
4/30/05 OFF (Pulled neck muscle)
5/01/05 OFF (Pulled neck muscle)
5/02/05
Tris & back
3 sets db kick backs 15lbs x 8
3 sets db rows 42lbs x 8
3 sets seated db extensions 35lbs x 10 (2), 35lbs x 9
3 sets reversed seated cable flys 60lbs x 8
3 sets seated machine rows 100lbs x 10 (2), 120lbs x 8 (1)
3 sets seated cable extensions 50lbs x 10
3 sets back extension holding 25lbs plate
3 sets standing cable tricep press 40lbs x 10 (1); 50lbs x 9 (2)
20 mins HIIT
5/03/05
Biceps & shoulders
3 sets standing bicep bb curls 52lbs x 8
3 sets standing db curls 22lbs x 8
3 sets db shrugs 47lbs x 10
3 sets seated cable shoulder press 60lbs x 8
3 sets preacher curls 42lbs x 8
3 sets military press 45lbs x 8 (2), 45lbs x 7 (1)
3 sets concentration curls 22lbs x 8
5/04/04
Legs & calves
3 sets squats 115lbs x 8
3 sets incline leg press 340lbs x 8
3 sets standing calf raises 385lbs x 10
3 sets standing knee lifts 120lbs x 8
3 sets cable leg extensions 70lbs x 8
3 sets magnum squat machine 60lbs x 10 (first time I have ever used it...the motion is a little weird so I took it easy)
30 mins cardio
5/05/05
Chest and abs
3 sets seated incline db flys 25lbs x 8
3 sets iso wide chest cable press 110lbs x 8
3 sets decline sit-ups x 20
3 sets flat bench press 95lbs x 8, 7, 6
3 sets seated ab crunches 75lbs x 20
3 sets seated machine flys 70lbs x 8
05/06/05
Tris & back
3 sets db kick backs 17lbs x 8
3 sets seated db extensions 42lbs x 8
3 sets bent over row bar 70lbs x 8
3 sets seated cable extensions 70lbs x 7
3 sets seated cable rows 90lbs x 8
3 sets seated cable pull downs 100lbs x 8
30 mins cardio
5/07/05 OFF
5/08/05
Biceps & shoulders - TENTATIVE
3 sets standing bicep machine curls 80lbs x 8
3 sets standing db raises 17lbs x 10
3 sets standing db curls 22lbs x 8
3 sets seated cable shoulder press 60lbs x 8
3 sets concentration curls 22lbs x 8
3 sets military press 55lbs x 8
4/26/05
Biceps & shoulders
3 sets standing bicep bb curls 52lbs x 8
3 sets standing db curls 22lbs x 8
3 sets db shrugs 42lbs x 10
3 sets seated cable shoulder press 50lbs x 8
3 sets preacher curls 42lbs x 8
3 sets military press 45lbs x 8, 8, 7
30 mins cardio
4/27/05
Leg/calves
10 minute cardio warm-up
3 sets squats 115lbs x 8
3 sets incline leg press 320lbs x 10, 10, 8
4 sets seated calf raises 60lbs x 12
3 sets standing knee lifts 100lbs x 10
3 sets cable leg extensions 60lbs x 8
3 sets good mornings 65lbs x 8
4/28/05
Chest and abs
3 sets seated cable flys 60lbs x 8
3 sets iso wide chest cable press 90lbs x 8
3 sets reclined cable ab tucks 30lbs x 12
3 sets seated machine chest press 60lbs x 10 (1), 70lbs x 8 (2)
3 sets seated ab tucks/press 67lbs x 10
30 mins cardio
4/29/05 OFF (Pulled neck muscle)
4/30/05 OFF (Pulled neck muscle)
5/01/05 OFF (Pulled neck muscle)
5/02/05
Tris & back
3 sets db kick backs 15lbs x 8
3 sets db rows 42lbs x 8
3 sets seated db extensions 35lbs x 10 (2), 35lbs x 9
3 sets reversed seated cable flys 60lbs x 8
3 sets seated machine rows 100lbs x 10 (2), 120lbs x 8 (1)
3 sets seated cable extensions 50lbs x 10
3 sets back extension holding 25lbs plate
3 sets standing cable tricep press 40lbs x 10 (1); 50lbs x 9 (2)
20 mins HIIT
5/03/05
Biceps & shoulders
3 sets standing bicep bb curls 52lbs x 8
3 sets standing db curls 22lbs x 8
3 sets db shrugs 47lbs x 10
3 sets seated cable shoulder press 60lbs x 8
3 sets preacher curls 42lbs x 8
3 sets military press 45lbs x 8 (2), 45lbs x 7 (1)
3 sets concentration curls 22lbs x 8
5/04/04
Legs & calves
3 sets squats 115lbs x 8
3 sets incline leg press 340lbs x 8
3 sets standing calf raises 385lbs x 10
3 sets standing knee lifts 120lbs x 8
3 sets cable leg extensions 70lbs x 8
3 sets magnum squat machine 60lbs x 10 (first time I have ever used it...the motion is a little weird so I took it easy)
30 mins cardio
5/05/05
Chest and abs
3 sets seated incline db flys 25lbs x 8
3 sets iso wide chest cable press 110lbs x 8
3 sets decline sit-ups x 20
3 sets flat bench press 95lbs x 8, 7, 6
3 sets seated ab crunches 75lbs x 20
3 sets seated machine flys 70lbs x 8
05/06/05
Tris & back
3 sets db kick backs 17lbs x 8
3 sets seated db extensions 42lbs x 8
3 sets bent over row bar 70lbs x 8
3 sets seated cable extensions 70lbs x 7
3 sets seated cable rows 90lbs x 8
3 sets seated cable pull downs 100lbs x 8
30 mins cardio
5/07/05 OFF
5/08/05
Biceps & shoulders - TENTATIVE
3 sets standing bicep machine curls 80lbs x 8
3 sets standing db raises 17lbs x 10
3 sets standing db curls 22lbs x 8
3 sets seated cable shoulder press 60lbs x 8
3 sets concentration curls 22lbs x 8
3 sets military press 55lbs x 8
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