Cardio Intervals on Bike
L6 6 intervals high intensity 20 seconds each
Thursday, March 27, 2014
Wednesday March 26th, 2014
Legs
Leg Press 3x8,8,7 95lbs each side, 100lbs each side, 100lbs each side
BB Back Squats 4x7,6,5,6 95lbs,100lbs,95lbs,95lbs
BB stiff legged deadlifts 4x8,7,6,6 85lbs,95lbs,95lbs,95lbs
Walking DB lunges 3x10 each leg 30lbs
Prone leg curl 3x10,10,10 25lbs
*really focused on my depth on the squats, as the weight is hard to continue to progress with, but keeping my form and getting to parallel or below are starting to really improve.
Leg Press 3x8,8,7 95lbs each side, 100lbs each side, 100lbs each side
BB Back Squats 4x7,6,5,6 95lbs,100lbs,95lbs,95lbs
BB stiff legged deadlifts 4x8,7,6,6 85lbs,95lbs,95lbs,95lbs
Walking DB lunges 3x10 each leg 30lbs
Prone leg curl 3x10,10,10 25lbs
*really focused on my depth on the squats, as the weight is hard to continue to progress with, but keeping my form and getting to parallel or below are starting to really improve.
Tuesday, March 25, 2014
Tuesday, March 25th, 2014
Back & Shoulders
WG pull-up assisted machine 30lbs assisted weight 4x6,6,5,5
BB bent over row 3x6,8,8 60,50,50
Rope pulldown 3x10,10,10 55,55,55
DB stg laterals 3x7,7,6 17.5,17.5,17.5
Upright row 3x11,10,10 40,45,40
Bent over rev fly 3x10,10,10 10,10,10
Cardio intervals on bike L11
6 sets 20 second intervals
WG pull-up assisted machine 30lbs assisted weight 4x6,6,5,5
BB bent over row 3x6,8,8 60,50,50
Rope pulldown 3x10,10,10 55,55,55
DB stg laterals 3x7,7,6 17.5,17.5,17.5
Upright row 3x11,10,10 40,45,40
Bent over rev fly 3x10,10,10 10,10,10
Cardio intervals on bike L11
6 sets 20 second intervals
Monday, March 24, 2014
Monday, March 24th, 2014
Chest & Arms
Flat BB press 3x5,4,6 100,100,95
Chest Dips bodyweight 4x7,6,6,5
Flat DB press 2x10,10 30,30
BB curl 3x6,6,6 50,50,50
Rope pressdowns 3x8,8,7 60,60,60
Rope curl 2x9,10 50,40
DB kickbacks 2x10,11 12.5,12.5
Cardio intervals 6x 20 sec each
Precor L8
Flat BB press 3x5,4,6 100,100,95
Chest Dips bodyweight 4x7,6,6,5
Flat DB press 2x10,10 30,30
BB curl 3x6,6,6 50,50,50
Rope pressdowns 3x8,8,7 60,60,60
Rope curl 2x9,10 50,40
DB kickbacks 2x10,11 12.5,12.5
Cardio intervals 6x 20 sec each
Precor L8
Friday, March 21, 2014
Friday, March 21st, 2014
Legs
DB walking lunges 3x10 each leg 27.5lbs
BB Back Squats 4x7,6.6.6 95lbs
BB stiff legged deadlifts 4x7,7,7,6 75lbs
Leg press 3x8,8,8 90lbs each side, 95lbs each side, 100lbs each side (each side for the weight)
Prone leg curl 3x11,10,11 20lbs
Cardio high intensity intervals on bike
6 sets 20 seconds each L11
DB walking lunges 3x10 each leg 27.5lbs
BB Back Squats 4x7,6.6.6 95lbs
BB stiff legged deadlifts 4x7,7,7,6 75lbs
Leg press 3x8,8,8 90lbs each side, 95lbs each side, 100lbs each side (each side for the weight)
Prone leg curl 3x11,10,11 20lbs
Cardio high intensity intervals on bike
6 sets 20 seconds each L11
Thursday, March 20, 2014
Wednesday, March 19th 2014
Cardio steady state 30 minutes
Treadmill incline walk 3.5 speed 14.0 incline
Treadmill incline walk 3.5 speed 14.0 incline
Tuesday March 18th, 2014
Back and Shoulders
WG Assisted Pull-ups 4x7,6,5,5 36lbs,36lbs,30lbs,30lbs assisted weight
BB bent over row 3x7,7,6,6 60lbs
Rope pulldowns 3x11,10,10 50lbs,55lbs,55lbs
DB lat raise 1 arm 3x8,5,8 15,20,15
Upright row 3x11 40lbs
Bent over fly 3x8,10,11 12.5,10,10
Cardio intervals 7x on precor 20 sec each level 8
WG Assisted Pull-ups 4x7,6,5,5 36lbs,36lbs,30lbs,30lbs assisted weight
BB bent over row 3x7,7,6,6 60lbs
Rope pulldowns 3x11,10,10 50lbs,55lbs,55lbs
DB lat raise 1 arm 3x8,5,8 15,20,15
Upright row 3x11 40lbs
Bent over fly 3x8,10,11 12.5,10,10
Cardio intervals 7x on precor 20 sec each level 8
Tuesday, March 18, 2014
Monday, March 17th, 204
Chest & Arms
Flat BB bench press 3x6,4,4 100lbs
Chest Dips 4x7,6,5,5
Flat DB press 2x11,10 30lbs
BB curl 3x6,6,6 50lbs
Rope pressdowns 3x7,7,6 50lbs
Cable curl 2x10,10 40lbs
DB kickbacks 2x11,10 10lbs, 12.5lbs
Cardio intervals on Precor 20 seconds each 7x L8
Flat BB bench press 3x6,4,4 100lbs
Chest Dips 4x7,6,5,5
Flat DB press 2x11,10 30lbs
BB curl 3x6,6,6 50lbs
Rope pressdowns 3x7,7,6 50lbs
Cable curl 2x10,10 40lbs
DB kickbacks 2x11,10 10lbs, 12.5lbs
Cardio intervals on Precor 20 seconds each 7x L8
Friday, March 14, 2014
Friday, March 14th, 2014
Legs
DB walking lunges 3x10ea 27.5lbs
BB squats 4x6,7,6,6 95lbs
BB stiff legged deadlifts 4x7,6,7,7 75lbs
Leg press 3x8,8,8 90lbs each side/180lbs both sides
Prone leg curl 3x10,10,10 20lbs
This workout is so hard. I wanted to die after the lunges....but I didn't haha.
DB walking lunges 3x10ea 27.5lbs
BB squats 4x6,7,6,6 95lbs
BB stiff legged deadlifts 4x7,6,7,7 75lbs
Leg press 3x8,8,8 90lbs each side/180lbs both sides
Prone leg curl 3x10,10,10 20lbs
This workout is so hard. I wanted to die after the lunges....but I didn't haha.
Thursday, March 13, 2014
Tuesday, March 11, 2014
Tuesday, March 11th, 2014
Back & Shoulders
WG assisted pull-ups 4x6,6,5,5 36lbs assistance each set
BB bent over row 3x8,6,6 50,60,60
Rope pulldown 3x10,10,10 50lbs
DB standing side lateral 3x7,7,7 15lbs
BB upright rows 3x10,10,10 40lbs
Bent over DB rear delt fly 3x10,10,10 10lbs
Cardio Intervals
Precor L7 high intensity intervals 20 sec. each 7x
WG assisted pull-ups 4x6,6,5,5 36lbs assistance each set
BB bent over row 3x8,6,6 50,60,60
Rope pulldown 3x10,10,10 50lbs
DB standing side lateral 3x7,7,7 15lbs
BB upright rows 3x10,10,10 40lbs
Bent over DB rear delt fly 3x10,10,10 10lbs
Cardio Intervals
Precor L7 high intensity intervals 20 sec. each 7x
Monday, March 10, 2014
Monday, March 10th, 2014
Chest & Arms
Flat BB press 3x6,6,4 95,95,100
Chest dips bodyweight 4x7,6,5,5
Flat DB press 2x11,10 30,30
BB curl 3x6,7,6 50,45,45
Rope pressdowns 3x6,7,6 50,50,50
Rope curl 2x9,10 50,40
DB kickbacks 2x10,10 12.5,12.5
Cardio intervals
Precor high intensity intervals L7 20 second intervals 7x
Flat BB press 3x6,6,4 95,95,100
Chest dips bodyweight 4x7,6,5,5
Flat DB press 2x11,10 30,30
BB curl 3x6,7,6 50,45,45
Rope pressdowns 3x6,7,6 50,50,50
Rope curl 2x9,10 50,40
DB kickbacks 2x10,10 12.5,12.5
Cardio intervals
Precor high intensity intervals L7 20 second intervals 7x
Friday, March 7, 2014
Friday March 7th, 2014
LEGS
VERY HARD!!
FEELING IT RIGHT AFTER THIS WORKOUT!
DB walking lunges 25lbs 3x10 ea.
BB back squats 4x5,5,5,6 95lbs
BB stiff legged deadlifts 4x8,8,8,7 65,65,65,70
Leg press 3x10,8,8 140,165,165 (70ea.,85 ea.,85ea. per side)
Leg curl 3x6,10,10 40,30,30
surprisingly I was exhausted by the time I did leg curls. 30lbs seemed like 90lbs!
VERY HARD!!
FEELING IT RIGHT AFTER THIS WORKOUT!
DB walking lunges 25lbs 3x10 ea.
BB back squats 4x5,5,5,6 95lbs
BB stiff legged deadlifts 4x8,8,8,7 65,65,65,70
Leg press 3x10,8,8 140,165,165 (70ea.,85 ea.,85ea. per side)
Leg curl 3x6,10,10 40,30,30
surprisingly I was exhausted by the time I did leg curls. 30lbs seemed like 90lbs!
Thursday, March 6, 2014
Wednesday, March 5th, 2014
Cardio intervals on Precor
5 minutes warm up
7 high intensity intervals Level 8 20 seconds
2 minutes cooldown
5 minutes warm up
7 high intensity intervals Level 8 20 seconds
2 minutes cooldown
Tuesday, March 4, 2014
Tuesday, March 4th, 2014
Back & Shoulders
Assisted Pull-ups wide grip 4x4,5,5,4 *assisted amount of weight 30lbs,36lbs,36lbs,36lbs
BB bent over row 3x9,7,8 45, 50,50
Rope pulldown 3x5,10,10 60lbs,50lbs,50lbs
DB side laterals 3x9,7,7 12.5,15,15
BB upright row 3x11,10,10 30,30,40
Db rear delt fly 3x10,10,10 7.5,7.5,10
Cardio intervals
Precor 2 minutes warm up L4. 7 high intensity intervals 20 seconds each at L7. 2 minutes cooldown.
Chest and shoulders are sore already from yesterdays workout. Noticing front and middle delts much more defined than rear delts. However, definition is improving in all areas of the body. Yeayy
Assisted Pull-ups wide grip 4x4,5,5,4 *assisted amount of weight 30lbs,36lbs,36lbs,36lbs
BB bent over row 3x9,7,8 45, 50,50
Rope pulldown 3x5,10,10 60lbs,50lbs,50lbs
DB side laterals 3x9,7,7 12.5,15,15
BB upright row 3x11,10,10 30,30,40
Db rear delt fly 3x10,10,10 7.5,7.5,10
Cardio intervals
Precor 2 minutes warm up L4. 7 high intensity intervals 20 seconds each at L7. 2 minutes cooldown.
Chest and shoulders are sore already from yesterdays workout. Noticing front and middle delts much more defined than rear delts. However, definition is improving in all areas of the body. Yeayy
Monday, March 3, 2014
Monday, March 3rd, 2014
Chest & Arms
*first day of workout B
BB flat bench 3x5,5,5 95lbs
Chest dips Bodyweight 4x7,5,6,6
DB flat bench press 2x7,10 35lbs, 32.5lbs
BB bicep curl 3x6,6,6 40lbs
Cable tricep pressdowns 3x6,7,7 50lbs
Rope cable curl 2x8,10 50lbs,40lbs
DB kickbacks 2x10,11 10lbs
*enjoyed the change up today, but noticed the flat db bench was much harder than expected after the dips and flat bb bench. for my motivation to finish that 2nd set of flat bench press I literally had my music on full blast, and thought "imagine Joe Franco is standing behind you on this set." Mental toughness is an incredible thing :)
*first day of workout B
BB flat bench 3x5,5,5 95lbs
Chest dips Bodyweight 4x7,5,6,6
DB flat bench press 2x7,10 35lbs, 32.5lbs
BB bicep curl 3x6,6,6 40lbs
Cable tricep pressdowns 3x6,7,7 50lbs
Rope cable curl 2x8,10 50lbs,40lbs
DB kickbacks 2x10,11 10lbs
*enjoyed the change up today, but noticed the flat db bench was much harder than expected after the dips and flat bb bench. for my motivation to finish that 2nd set of flat bench press I literally had my music on full blast, and thought "imagine Joe Franco is standing behind you on this set." Mental toughness is an incredible thing :)
Sunday, March 2, 2014
Sunday, March 2nd, 2014
Cardio steady state
30 minutes on bike L5
Next 4 week Phase of Training starts tomorrow :)
30 minutes on bike L5
Next 4 week Phase of Training starts tomorrow :)
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