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Post by fit on Feb 21, 2010 11:15:54 GMT -5
Shoulders-Traps
Standing DB Press 45x10 45x10
Military Press 95x10 95x10
Front DB Raise 15x12 15x12
Superset with:
Side DB Raise 15x12 15x12
DB Shrug 75x15 80x13 85x9
Misc back stabilaztion exercises, foam roller, stretching etc
25 minutes treadmill 15° @ 3.7
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Post by fit on Feb 22, 2010 19:48:34 GMT -5
Back
Strength coming back well. Faked myself out a bit judging weight at first.
Bent reverse-grip cable rows 150x20 170x15 200x11
lat pulldowns 120x12 120x11 120x10
Seatec cable rows 160x12 160x10
Hyper-extensions BWx20 BWx20
Misc back stabilaztion exercises, foam roller, stretching etc
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Post by fit on Feb 23, 2010 7:26:47 GMT -5
45 minutes fasted cardio, treadmill 8° @ 3.7 Evening off
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Post by fit on Feb 24, 2010 7:27:23 GMT -5
45 minutes fasted cardio, treadmill 8° @ 3.7 Evening off
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Post by fit on Feb 25, 2010 19:58:21 GMT -5
Legs
Donkey Calf Raises 400x15 400x15 400x12
Seated Calf Raises 135x15 135x15 135x15
Leg Press 540x10 540x10 540x10
Seated Leg Extensions 150x12 150x12 150x10
Standing cuffed 1-leg ham curls 30x12ea 30x12ea
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Post by fit on Feb 26, 2010 7:45:47 GMT -5
50 minutes fasted cardio, treadmill 10° @ 3.7
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Post by fit on Feb 26, 2010 20:00:26 GMT -5
Chest
Incline DB Press 65x10 65x10 65x9
Flat DB Press 65x12 65x12 65x11
Decline Barbell Press 155x12 155x10 155x10
Flat DB Fly 35x12 35x11
Low Cable Crossover 40x12 40x12
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Post by fit on Feb 27, 2010 11:30:35 GMT -5
Arms Cannot recall the last time I did tri's first.
^-grip pressdown 160x15 160x15 160x15
Dips-Bodyweight x12x12x12
Incline Close-grip press to skullcrusher combo 65x10 65x10 65x10
Cable Curls 110x12 110x12 110x12
Hammer curls 25x12 25x12 25x11
Forearm/wrist curls 45x15 45x15
Reverse grip 1-arm cable curls 40x12ea 40x12ea
25 minutes treadmill 10° @ 3.7
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Post by fit on Feb 28, 2010 12:14:11 GMT -5
Shoulders-Traps-Calves
Military Press 95x12 100x11 105x9
Front-Sode combo DB Raise 15x12x1ea2
DB Shrug Dropset 85x10 80x10 75x9
plus
15x15
Donkey Calf raises 400x15 400x15 400x12
Seated Calf raises 135x15 135x15 135x15
Standing Calf raises - using smith rack and a step 225x15 225x15 225x15
20 minutes treadmill 10° @ 3.7
Misc back stabilaztion exercises, foam roller, stretching etc
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Post by fit on Mar 1, 2010 7:31:34 GMT -5
50 minutes fasted cardio, treadmill 10° @ 3.7
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Post by fit on Mar 2, 2010 18:45:29 GMT -5
Back
lat pulldowns 120x12 120x12 120x12
superset with
DB pullovers 80x8 80x8 80x8
DB rows 75x10 75x10
Stiff-arm pulldowns 60x18 70x15 80x13
Bent reverse-grip cable rows 210x12 210x12 210x10
30 minutes treadmill 10° @ 3.7
Misc back stabilaztion exercises, foam roller, stretching etc
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Post by fit on Mar 3, 2010 20:36:14 GMT -5
Legs
Mixing it up... tested light squats... no pain! Let's see what the next 48 hrs brings.
Seated Leg Extensions 130x15 140x12 150x10
Squats 145x12 145x12 145x12
One-Leg Press 180x10 180x10 180x10
Lying curls 130x12x12x12
20 minutes treadmill 10° @ 3.7
Misc back stabilaztion exercises, foam roller, stretching etc
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Post by fit on Mar 5, 2010 17:26:30 GMT -5
FDFS Pwer Week #1 -Chest
Flat DB Press 3-0-X 85x4 85x4
Incline DB Press 6-1-1 65x6 65x5
Incline DB Flye 2-4-1 40x7 40x7
Flat Machine Press 1-0-1 No lockout 40x24
Incline Smith Press 1-0-1 No lockout 95x25
Cable Crossover 1-0-1 No lockout Med-high 50x20 superset Low 40x20
25 minutes treadmill 10° @ 4.0
Misc back stabilaztion exercises, foam roller, stretching etc
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Post by fit on Mar 6, 2010 11:04:37 GMT -5
FDFS Power Week #1 - Arms
Cable curl X-0-3 160x4 160x4
Preacher curl 1-1-6 75x6 75x6
Hammer curl 1-4-2 35x7 35x6
Rope cable curl 1-0-1 No lockout 50x40
Concentration curl 1-0-1 No lockout 15x30
Reverse-grip curl 1-0-1 No lockout 25x27
Decline close-grip press 3-0-X 195x4 205x3
Overhead dumbell extension 6-1-1 80x6 80x5
Dips 2-4-1 bodyweightx7 bodyweightx6
Rope pressdown 1-0-1 No lockout 50x40
1-arm reverse-grip pressdown 1-0-1 No lockout 20x30
dumbell kickback 1-0-1 No lockout 10x30
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Post by fit on Mar 7, 2010 12:17:56 GMT -5
FDFS Power Week #1 - Delts-Traps
Military Press X-0-3 Did the press motion like coming out of a clean, so I guess a "cheat" press. 125x4 135x3
Barbell Shrug X-0-3 325x3 325x3
Front Cable Raise 1-1-6 30x6 30x6
Side Cable Raise 1-4-2 20x8 25x7
Dumbell Shrug 1-4-2 90x6 90x5
Seated Cable Shoulder Press 1-0-1 No lockout 30x40
Standing Arnold Press 1-0-1 No lockout 10x30
Front Dunbell Raise 1-0-1 No lockout 3x40
20 minutes treadmill 10° @ 3.7
Misc back stabilaztion exercises, foam roller, stretching etc
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Post by fit on Mar 8, 2010 7:40:41 GMT -5
45 minutes fasted cardio, treadmill 10° @ 3.7
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Post by fit on Mar 8, 2010 19:49:03 GMT -5
FDFS Power Week #1 - Back
Rack Deads X-0-3 325x3 325x3
Underhand Pulldowns 1-1-6 160x6 160x5
Dumbell Pullovers 1-4-2 70x7 75x7
Seated Cable Rows 1-0-1 No lockout 100x40
Stiff-arm Pulldowns 1-0-1 No lockout 20x40
Hyperextensions 1-0-1 bodyweightx40
20 minutes stairstepper
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Post by fit on Mar 9, 2010 20:05:13 GMT -5
FDFS Power Week #1 - Legs
Leg Press 3-0-X 720x3+1 720x3 720x3 720x2+1
Hack Squat 6-1-1 270x6 270x6 270x5
Leg Extension 1-4-2 180x7 180x7
1-leg Machine Press 1-0-1 No lockout 90x40ea
1-leg Extension 1-0-1 No lockout 60x23
Lying Curl X-0-3 170x4 170x4 170x4
Standing Ham Curl X-0-6 40x6 40x6
Prone Curl X-0-3 90x25
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Post by fit on Mar 10, 2010 19:35:53 GMT -5
FDFS Week #2 -Chest
Flat DB Press 3-0-X 85x4 85x4
Incline DB Press 6-1-1 65x6 65x6
Incline DB Flye 2-4-1 40x8 40x8
Flat Machine Press 1-0-1 No lockout 40x32 40x30
Incline Smith Press 1-0-1 No lockout 95x25 95x20
Cable Crossover 1-0-1 No lockout Med-high 50x20 superset Low 40x20
25 minutes treadmill 12° @ 3.7
Misc back stabilaztion exercises, foam roller, stretching etc
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Post by fit on Mar 13, 2010 7:32:56 GMT -5
Friday
FDFS Week #2 - Arms
Cable curl X-0-3 165x4 170x3
Preacher curl 1-1-6 75x6 75x6
Hammer curl 1-4-2 35x7 35x7
Rope cable curl 1-0-1 No lockout 60x37
Concentration curl 1-0-1 No lockout 15x35
Reverse-grip curl 1-0-1 No lockout 25x35
Decline close-grip press 3-0-X 205x4 205x3
Overhead dumbell extension 6-1-1 80x6 80x6
Dips 2-4-1 bodyweightx7 bodyweightx7
Rope pressdown 1-0-1 No lockout 60x40
1-arm reverse-grip pressdown 1-0-1 No lockout 20x35
dumbell kickback 1-0-1 No lockout 10x35
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