1/24/12

SB Chest Press @20#DB/hand (15/3)
KB Swings @25# (20/3)
Squat (step up to box) and Knee Lift (round 1 R, round 2 L, Round 3: Squat Pulse w/alternating Knee Lift)
BOSU Squat Press @15# (12/3)

Arc Trainer

1/19/12

WU

Assisted Pull-up (as many as you can/3)
Seated Low Row @40# (15/3)
Leg Raises on Incline Bench (15/3)
Straight Arm Standing Lat Pull-Downs @25# (15/3)
Cable Machine Curls @20# (15/3)

Smith Machine Inverted Pull-up (as many as you can/2)
Smith Machine Dips (20/2)
Straight Bar Curls @30# (12/2)
Burpees (as many as you can/2)
Tricep Push-ups (12/3)

Run 2 miles

12/15/11

WU Arc Trainer

Step Ups @ 20#DB/hand (15/2)
last set Sumo Squat @ 25# (15/1)
Lunge Twist and Press @ #12.5 (15/3)
10 High Knees + 10 Mountain Climbers (as many as you can until other sets are complete)

20 Dips + 10 push ups (2)
DB Skull Crusher and Sit Up @ 12.5/hand (15/2)
V sit with DB Curls @ 10#/hand (15/2)

Treadmill 10 mins

12/8/11

Squats w/TX Squat Bar (20/3)
Straight Leg Deadlifts (40/3)
Side Walking Lunges (together) down gym and back

Jump Squats (25/2)
Exercise Ball Pull-ins for Hamstrings (20/2)

Leg Press @ 180# (20/3)
alternating Wall Sits and Leg Lifts on bench

Ark Trainer

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

11/15/11

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)