11/19/2013

Legs

Warm up - 11 min walk

Squats
70 x 10 x 4

Romanian deadlift
70 x 12 x 3

Lunges
3's x 12
5's x 12
10's x 12

Leg curl
40 x 12
45 x 10
50 x 7

Leg extension
55 x 12
60 x 8

Have to play some catch up here are my last few workouts..

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11/20/2013

Shoulders & arms

Military press
50 x 10
55 x 10
60 x 10
65 x 10

Barbell shrugs
70 x 12
75 x 12
80 x 12

Dumbbell side raise
10's x 12
10's x 11 x 2

Dumbbell rear delt raise
5's x 20 x 3

1 arm tricep pushdown
15 x 12
20 x 9
20 x 8
20 x 7

Hammer curl
25's x 10 x 4

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11/22/2013

Chest & triceps

Flat barbell bench press
95 x 8
95 x 6
90 x 6
85 x 10

Incline barbell bench press
75 x 12 x 2
75 x 10

dumbbell floor press
40's x 7
40's x 8
40's x 9

Dumbbell flyes
15's x 13 x 3

Tricep pushdown
40 x 12 x 2
40 x 8

Skullcrushers super setted with close grip bench press
30 x 12/30 x 6
30 x 12/30 x 6
30 x 10/30 x 6

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Pull day

Deadlift
145 x 5

Hammer grip pullups
5 x 7 x 2

Barbell row
65 x 12 x 3

Face pulls
15 x 15
20 x 15
25 x 25

Seated DB curl
15's x 12 x 2

Hammer curls
25's x 11 x 3

11/27/2013

Push day

Barbell floor press
80 x 11
85 x 12
90 x 10
95 x 9

Military press
55 x 10
60 x 10
65 x 8
70 x 7

Dumbbell flyes
15's x 14 x 3

Dumbbell side raise
10's x 12,12,11

Tricep push down
40 x 12,12,9

11/29/2013

Legs

Warm up - 3 min walk

Squats
75 x 9 x 4

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12/2/2013

Pull day

Warm up - 4 min walk

Deadlift
150 x 3

Hammer grip pullups
5 x 8 x 2

Barbell row
70 x 6
70 x 7
70 x 8

Face pulls
20 x 16
25 x 17
30 x 12

Barbell curls
40 x 11
40 x 10
40 x 7
40 x 6