Wednesday, September 26, 2007

Treadmill
5 min warmup
10 min @ 5.0 mph

Weights
36 x 35 lbs/hand Seated Chest Press
30 x 80 lbs Straight Arm Pull Downs
30 x 35 lbs/hand Hammer Curls
30 x 55 lbs/hand Shoulder Shrugs
30 x 235 lbs Quads

Saturday, September 22, 2007

Treadmill
5 min warmup
10 min @ 5 mph

Weights
30 x 35 lbs/hand Hammer Curls
20 x 75 lbs Straight Arm Pulldowns
10 x 80 lbs Straight Arm Pulldowns
30 x 35 lbs/hand Chest Press
30 x 235 lbs Quads
40 x 250 lbs Hip Adduction
2 x 25 lbs/hand 21's (bicep curls, 7 reps lower motion, 7 reps higher motion, 7 reps full motion)

Thursday, September 20

Cardio
5 1:1 (1 min lvl 1, 1 min lvl 20)

Weights
30 x 30 lbs/hand Bicep Curl
20 x 120 lbs Seated Row
30 x 45 lbs Front Plate
30 x 35 lbs/hand Chest Press

September 17, 2007

Cardio
5 min warmup
10 1:1 lvl1/lvl20

Weights
36 x 75 lbs Straight Arm Pulldowns
30 x 35 lbs/hand Seated Chest Press
30 x 235 lbs Quads
150 crunches

September 12, 2007

Bike
4 min warmup
3 min @ lvl 10 > 115 RPM
3 min @ lvl 20 > 45 RPM
3 min @ lvl 1 > 155 RPM

Weights
30 x 35 lbs/hand Bicep Curl
30 x 55 lbs/hand Shoulder Shrugs
10 x 35 lbs/hand Cables
20 x 40 lbs/hand Cables
30 x 310 lbs Leg Press
30 x 235 lbs Quads

Tuesday, September 4

Cardio
10 min @ 4.9

Weights
30 @ 35 lbs/hand Bicep Curl
30 @ 75 lbs SAPD
30 @ 230 lbs Quads
30 @ 35 lbs/hand Seated Military Press