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

12/13/11

Bench Press on riser @ 40# (15/3)
Arnolds @ 7.5# (20/3)
Burpees until other sets are done
Standing Lateral Raises @ 7.5# (15/3)

Lying DB Flyes (on riser) @ 10# (15/3)
Rear Delt DB Row (single arm) @ 25# (15/2 - 1/side)
alternate on last set with Assited Pullup (15/1)
Reverse Flyes @ 7.5# (15/3)
Pushups until other sets are done

TRX
Pullups (15/2)
Knee Tucks (10)
Knee Tucks w/Pushup (10)
Knee Tucks (10)

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

11/17/11

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