Vince

Wednesday, January 18, 2012

01/17/12 Day 2: Chest

db flat bench:

12 x 81 lbs
10 x 96 lbs
8 x 112.5 lbs
5 x 117.5 lbs

db incline bench:

10 x 73.5 lbs
8 x 81 lbs
4 x 96 lbs

cable flys:

9 x 35 lbs
9 x 55 lbs
10 x 45 lbs
11 x 25 lbs
9 x 40 lbs

cardio: 30 minutes

01/16/12 Day 1: Legs

Squat:

10 x 135 lbs
10 x 225 lbs
3 x 305 lbs
4 x 305 lbs

narrow-stanced squat with smyth machine:

10 x 90 lbs
6 x 90 lbs
8 x 90 lbs
4 x 90 lbs

leg raises:

14 x 100 lbs
15 x 100 lbs
15 x 100 lbs

hamstring curls:

12 x 90 lbs
12 x 105 lbs
10 x 105 lbs

cardio: 30 minutes

Saturday, January 14, 2012

01/14/12 Day 6: Shoulders

DB shoulder press:

12 x 27 lbs
10 x 33 lbs
10 x 66 lbs
10 x 78.5 lbs
4 x 88.5 lbs

Front raises:

10 x 15 lbs
10 x 20 lbs
10 x 30 lbs
Dropset

10 x 35 lbs
7 x 25 lbs
7 x 15 lbs

Seated lateral raises:

10 x 25 lbs
10 x 35 lbs
Dropset

10 x 35 lbs
8 x 25 lbs
5 x 10 lbs

Cable Lateral raises:

10 x 35 lbs
10 x 25 lbs

Face Pulls:

14 x 40 lbs
14 x 40 lbs
14 x 40 lbs

Cardio: 25 minutes

01/13/12 Day 5: Legs

Leg Press:

12 x 180 lbs
12 x 360 lbs
12 x 540 lbs
10 x 720 lbs
Dropset

10 x 540 lbs
10 x 360 lbs
10 x 180 lbs
10 x 180 lbs

Leg raises:

12 x 100 lbs
12 x 120 lbs
10 x 140 lbs
10 x 140 lbs

Hamstring curls:

12 x 90 lbs
10 x 105 lbs
10 x 105 lbs

Seated calf raises:

16 x 90 lbs
20 x 90 lbs
20 x 90 lbs
15 x 90 lbs

Seated leg press calf raises:

20 x 135 lbs
14 x 200 lbs
12 x 200 lbs

Cardio: 25 minutes

Thursday, January 12, 2012

01/11/12 Day 3: Back

Deadlifts:

10 x 135 lbs
10 x 225 lbs
10 x 315 lbs
4 x 405 lbs

Lat Pull Down:

12 x 100 lbs
10 x 140 lbs
10 x 170 lbs
10 x 200 lbs
Dropset

10 x 170 lbs
10 x 140 lbs
10 x 100 lbs

Bent over rows (smyth machine)

12 x 90 lbs
10 x 140 lbs
10 x 140 lbs

Close Grip Pull-downs:

10 x 100 lbs
Dropset

10 x 150 lbs
9 x 120 lbs
8 x 80 lbs

one-arm db row

10 x 96 lbs
10 x 96 lbs
10 x 96 lbs

-missed cardio that day; left side of my back was acting up and couldn't walk without limping

Tuesday, January 10, 2012

01/10/12 Day 2: Chest

BB flat bench:

10 x 135 lbs
10 x 205 lbs
8 x 225 lbs
5 x 235 lbs
5 x 245 lbs
3 x 255 lbs
7 x 225 lbs

BB incline bench:

10 x 135 lbs
10 x 185 lbs
6 x 205 lbs
3 x 225 lbs
10 x 135 lbs

Cable cross flys:

10 x 35 lbs
10 x 50 lbs
10 x 50 lbs

Seated cable cross flys:

10 x 40 lbs
10 x 40 lbs
9 x 40 lbs

Cardio: 25 minutes

Monday, January 9, 2012

01/09/12 Day 1: Legs

Squats:

10 x 135 lbs
10 x 225 lbs
3 x 315 lbs
Dropset

2 x 315 lbs
5 x 225 lbs
4 x 135 lbs

Leg Extensions:

10 x 100 lbs
12 x 100 lbs
12 x 100 lbs
12 x 110 lbs

Hamstring Curls:

10 x 90 lbs
10 x 90 lbs
10 x 90 lbs

Seated Calf Raises:

20 x 90 lbs
20 x 90 lbs
20 x 90 lbs

Cardio: 25 minutes

*Note to self* Felt good doing 315 lbs squats without a spotter. Hope to hit 1-2 more reps next time.