11/22/11

Set 1
Cable Crossovers @ 10#/side (15/3)
Leg Press @ 180# (20/3)

Set 2
Walking Lunges w/Leg Kick Back @ 15#/hand
Iron Crosses @ 5#/hand (15/3)

Set 3
Bench Press w/Leg Raise @ Texas Squat Bar (15/3)
Bent Over Row Palm Up @ 40# (15/3)

Set 4
Squat Curls @ 20# (12/3)
Weight Side Bends @ 35# (15/side/3)

elliptical

11/17/11

easy day

Leg Set
no rest in between
Incline Leg Press @ 150# (20/3)
Wall Sit w/Curls @ 10#/hand (15/3)
Incline Squats @ 50# (20/3)
Alternating Fwd Lunges (until Incline Squat is finished - about 10/leg)

Elliptical 30 mins

11/15/11

WU elliptical

Set 1
Squats @ 85# (20/3)
Plank Variation with a Push Up (until squats are done...about 15)
Renegade Row @ 15# (20/3)
Lunge Twist and Press @ #15 (15/3)

Set 2
Deadlifts @ 30# (15/2)
Upright Rows @ #30 (15/2)
weighted Knee Strikes w/press @ 15# (25/leg/3) - kickboxing move done fast

Set 3
static Sumo Squat with Jabs @ 5#/hand (35/3)
superset w/no rest in between
static Sumo Squat with Military Press palms facing in @ 5#/hand (35/3)
Negatives in the chin up bar (10/1)
Squat Curls @ 15# (12/2)

Various abs

11/10/11

Set 1 (supersets)
Squats @ 75# (20/3)
Single Leg Step-Ups @ 20# (15/3 - each leg)
Crossbody Single Arm Press with a Twist @10# (15/2)
Bent Over Row w/Clean & Press @ 40# (15/2)
Renegade Row @10# (15/side)
Upright Row @30# (15)

Set 2 (superset)
Dips (25/3)
Kickbacks @10#/hand (15/3)
Smith Machine Pull Ups (12/3)
Standing Curls @ 15# (12/3)

11/8/11

Set 1
Cable Crossovers @ 10#/side (15/3)
Leg Press @ 140# (20/3)

Set 2
Walking Lunges w/Leg Kick Back @ 15#/hand
Iron Crosses @ 5#/hand (15/3)

Set 3
Bench Press w/Leg Raise @ Texas Squat Bar (15/3)
Bent Over Row Palm Up @ 30# (15/3)

Set 4
Single Arm Curls on cable pulley @ ??#/side (15/3)
Press Downs on straight pulley bar @ 35# (15/3)
Tricep Pull Downs on rope pulley @ 20# (15/3)
a mix of V-Sit Leg Extensions, Cross Body Mountain Climbers and Jack Push-Ups

11/3/11

Set 1
Crossbody Medicine Ball Squats @ 8lbs (??/3)
V-Sit & Bicep Curl @ 10lbs (15/3)

Set 2
Single Leg Deadlifts @ 20lbs/arm (15/4)
Renegade Row w/push up @ 15lbs (10/2)
Fast Arnolds @ 5lbs/arm (20/2)

Set 3
Sumo Squats @ 30lbs (15 or 20?/3)
Wall Crunches with Exercise Ball (??/3)

Elliptical (25 mins)

11/1/11

Workout

Set 1
Curls on cable pulley @ 10lbs/side (15/3)
Press Downs on straight pulley bar @ 30lbs (15/3)
Tricep Pull Downs on rope pulley @ ??lbs (15/3)
Set 2
Clean & Press w/Texas Squat Bar (10/3)
Seated Row on pulley system @ 40lbs (15/3)
Seated Crunch/Leg Pull until Set 1 is complete

Set 3
Jabs @ 5lb dumbells/hand (50/2)
Forward Lunge (isolated leg) and Curl @ 12lbs (15/2)
Set 4
Deadlift @ 30lbs (20/2)
Bent Over Row @ 30lbs (20/2)

*In between 3 & 4
1 - Cross Body Mountain Climbers (50)
3 - Seated Crunch/Leg Pull (25)

Elliptical