CHEST
M21 CHEST PRESS-145X12 165X10 175X8 190X6X6 NL
W15 INC HS-160X10 170X10 210X5 NL
BI
ZCURL-45X12 50X9X9 55X6
CCURL 22X20 32X10 35X10 40X4
30 AER
11 27 09 sat (quad delts)
DELTS
DeltPress m14 95x12 110x12 125x8 130x6x
D lat rise 17x12x12 20x12x12
QUADS
Hack 90x10 140x18 180x8 230x4
DeltPress m14 95x12 110x12 125x8 130x6x
D lat rise 17x12x12 20x12x12
QUADS
Hack 90x10 140x18 180x8 230x4
11 26 09 thur CHEST BI
Chest
M21 chest press 135x12 145x12 165x10x10 175x6x6
w15 inc hs 90x12 140x12 160x10 180x5 140x8 90x12 110x10 130x
BI
Bid curl 37x12 45x8 40x8x8
Pcurl 50x 12 60x10
27 aer
M21 chest press 135x12 145x12 165x10x10 175x6x6
w15 inc hs 90x12 140x12 160x10 180x5 140x8 90x12 110x10 130x
BI
Bid curl 37x12 45x8 40x8x8
Pcurl 50x 12 60x10
27 aer
11 19 09 thurs chest bi
CHEST
INCLINE FLYS 45x12 60x6x6 65x6 60x6
Inc hs 180x10 230x8 270x4x4 180x10
BI
BiZurls 42xe10 52x8 47x10
Pcurl 30x12 40x12 50x 12 60x10
27 aer
INCLINE FLYS 45x12 60x6x6 65x6 60x6
Inc hs 180x10 230x8 270x4x4 180x10
BI
BiZurls 42xe10 52x8 47x10
Pcurl 30x12 40x12 50x 12 60x10
27 aer
11 18 09 wed Legs delts
QUADS
Hack 90x12 140x8x8 180x6x645
leg press 90x12 3x12 4x8
Delts
M14 machine press 80w 125x6 110x6 95x10 80x10
30 aer
Hack 90x12 140x8x8 180x6x645
leg press 90x12 3x12 4x8
Delts
M14 machine press 80w 125x6 110x6 95x10 80x10
30 aer
11 11 2009 WED (BACK TRI)
BACK
WIDE GRP PULL DOWN M18 170X12 190X12 210X8X9
HS ROW M-5 50X12 60X10 70X8 50X12
TRI
MACHINE DIPS 155X14 140X10X9
MACHINE TRI EXT M8 80X8 70X8 50X12
WIDE GRP PULL DOWN M18 170X12 190X12 210X8X9
HS ROW M-5 50X12 60X10 70X8 50X12
TRI
MACHINE DIPS 155X14 140X10X9
MACHINE TRI EXT M8 80X8 70X8 50X12
10 31 09 Sat (chest bi)
CHEST
INC FLY 45X10 55X8 65X6X6 35X12-FULL RANGE
MACHINE BENCH M21 160X8 175X8 185X6X6 140X12X10-FULL RANGE
BI
(START ONE MONTH HEAL-RIGHT ELBOW)
Z CURLS 30X20 32X15 40X10
SEATED D CURLS 27X12X10X12
HITT 28 MIN
TREADMILL RIGHT HIP FLEXOR TOO SORE
INC FLY 45X10 55X8 65X6X6 35X12-FULL RANGE
MACHINE BENCH M21 160X8 175X8 185X6X6 140X12X10-FULL RANGE
BI
(START ONE MONTH HEAL-RIGHT ELBOW)
Z CURLS 30X20 32X15 40X10
SEATED D CURLS 27X12X10X12
HITT 28 MIN
TREADMILL RIGHT HIP FLEXOR TOO SORE
10 29 09 Mon (QUAD DELTS)
Quad
HACK 90x12 140x8 180x10x8x6 140x8
Leg press w6 90x10x13 140x15x15
Delts
M14 press 140x10 155x10 170x5 140x
M15 L raise 70x12 80%x11 85%x8 80x8
28 HITT
HACK 90x12 140x8 180x10x8x6 140x8
Leg press w6 90x10x13 140x15x15
Delts
M14 press 140x10 155x10 170x5 140x
M15 L raise 70x12 80%x11 85%x8 80x8
28 HITT
10 22 2009 THURS (QUAD - DELTS)
Quad
HACK 90x12 140x8 180x6x6x6
Leg press w6 50x10 100x8 150x8x10
Delts
M14 press 95x12 140x8 155x6 170x5x4 160%x4
M15 L raise 50x12 70x12x12x12 80%x7 85%x5
28 hitt
HACK 90x12 140x8 180x6x6x6
Leg press w6 50x10 100x8 150x8x10
Delts
M14 press 95x12 140x8 155x6 170x5x4 160%x4
M15 L raise 50x12 70x12x12x12 80%x7 85%x5
28 hitt
10 20 2009 TUES (BACK TRI)
BACK
M18 21@x15 230x10 250x6 230x6 x6 190x8
M17 seat row 135x6 100x8 115x8 135x8
TRI
Tbench 90x15 140x6 100x10 105x9
M10 tri ext 80x15 95x
28 HITT
M18 21@x15 230x10 250x6 230x6 x6 190x8
M17 seat row 135x6 100x8 115x8 135x8
TRI
Tbench 90x15 140x6 100x10 105x9
M10 tri ext 80x15 95x
28 HITT
10 19 2009 Mon (CHEST-BI)
CHEST
HS BENCH 40x15 50x15 60x12 70x12 80x10 seat at bottom
M21 m bench 175x6x6 160x8x8 145x12
Bi
Dumb curl 37x15 45x10x8
Preacher 45x10 55x10 65x7x8
25 hit done by book
HS BENCH 40x15 50x15 60x12 70x12 80x10 seat at bottom
M21 m bench 175x6x6 160x8x8 145x12
Bi
Dumb curl 37x15 45x10x8
Preacher 45x10 55x10 65x7x8
25 hit done by book
10 15 09 Fri (Quad Delts)
Quads
Hacks 90x12 140x10 180x6x7 230x4 140x10
HS Leg press 70x10x10
Delts
M14 delt press 140x9 155x6x6 140x5 125x10 110x10
M15 lat raise 50x12 70x8x12
22 HITT
10 3.3 each min +.1
30 jog 5.6 15 6.6
tense legs
Hacks 90x12 140x10 180x6x7 230x4 140x10
HS Leg press 70x10x10
Delts
M14 delt press 140x9 155x6x6 140x5 125x10 110x10
M15 lat raise 50x12 70x8x12
22 HITT
10 3.3 each min +.1
30 jog 5.6 15 6.6
tense legs
10-14-09 WED (BACK TRI)
BACK
PULLDOWN M18 190x15 210x12 230x6x6
HS ROWING M5 50x15 60x12d 70x10d 80x8d
Tri
Tbench 90x15 140x6x4 110x10 100x15x10
TRI-EXT M10 40x25 65x12 (seat 5) 85x12 sore already ..do strech
35 hit in morn
20 hit eve
PULLDOWN M18 190x15 210x12 230x6x6
HS ROWING M5 50x15 60x12d 70x10d 80x8d
Tri
Tbench 90x15 140x6x4 110x10 100x15x10
TRI-EXT M10 40x25 65x12 (seat 5) 85x12 sore already ..do strech
35 hit in morn
20 hit eve
10 12 09 Mon (chest bi)
CHEST
Inc flys 45x15 50x12 55x10 60x6x6
m21 bench 130x15 145x12 160x10 175x8x8
Bi
Dumb curl 37x15x12x12
HITT 22 MIN
Physiquetransformations@yahoo.com
Inc flys 45x15 50x12 55x10 60x6x6
m21 bench 130x15 145x12 160x10 175x8x8
Bi
Dumb curl 37x15x12x12
HITT 22 MIN
Physiquetransformations@yahoo.com
OCT 09 FRI (QUAD-DELTS)
Delts
M14 press 95x15 110x12 125x9 140x9 155x6x6 140x
M15 later raise 50x15 70x12 90x6 70x10x1@
Quad
Hack 90x12 180x
M14 press 95x15 110x12 125x9 140x9 155x6x6 140x
M15 later raise 50x15 70x12 90x6 70x10x1@
Quad
Hack 90x12 180x
OCT 06 TUES (CHEST-BI)
CHEST
m21 chest press115x12 130x10 145x8
BI CURLS 37.5x10x10x10 45x6x6 37x10X10
m21 chest press115x12 130x10 145x8
BI CURLS 37.5x10x10x10 45x6x6 37x10X10
10-05-09 Mon (DELTS QUAD)
DELTS
DUMBBELL PRESS 30X18 42X12 47X11 50X10 42X12
MACHINE PRESS (M14) 65X12 95X12 110X6X6
QUADS
HACK 90X12 140X10 160X7X7 180*X5
HITT 25 MIN
LENGTH 1HR 5 MIN
DUMBBELL PRESS 30X18 42X12 47X11 50X10 42X12
MACHINE PRESS (M14) 65X12 95X12 110X6X6
QUADS
HACK 90X12 140X10 160X7X7 180*X5
HITT 25 MIN
LENGTH 1HR 5 MIN
10 03 09 sat (LAT TRI)
LAT
HAMMER LAT 180X11X10 230X6 200X12 180X11 200X10
LAT PULLDOWN (M18) 190X10 230X7 170X10X10
TRI
TBENCH 100X12 110X10 120X8X8 130X5 110X8 90X12
PUSHDOWN SS MACHINE CRUNCHES 4 CYC
HITT 22
HAMMER LAT 180X11X10 230X6 200X12 180X11 200X10
LAT PULLDOWN (M18) 190X10 230X7 170X10X10
TRI
TBENCH 100X12 110X10 120X8X8 130X5 110X8 90X12
PUSHDOWN SS MACHINE CRUNCHES 4 CYC
HITT 22
9/27/09 Mon Lat Tri
LAT
WGP 170X12 190X12 210X10 230X6
CGP 170X15 190X10 210X10X8
TRI
PUSHDOWN 90X19 105X12 120X6X6
TBENCH 90X10X10 100X8 110X6 120X4 90X4
HITT 20
WGP 170X12 190X12 210X10 230X6
CGP 170X15 190X10 210X10X8
TRI
PUSHDOWN 90X19 105X12 120X6X6
TBENCH 90X10X10 100X8 110X6 120X4 90X4
HITT 20
9/26/09 chest bi Sat
Chest
decline 240x10x10 270x7x6x6
incline flys 50x8x8 55x6x6
BICEP
DUMBBELL CURL 40X10 45X7X7
PREACHER 45X15 55X12 65X8 75X6
decline 240x10x10 270x7x6x6
incline flys 50x8x8 55x6x6
BICEP
DUMBBELL CURL 40X10 45X7X7
PREACHER 45X15 55X12 65X8 75X6
09 22 2009 tues quads bi
Quad hack
90x10 x10 140x6 x6 x6
BICEP barbell curl
90x8 x6 too sore
Bi dumdbell alt curl
42x10 x10 47x8x6
Aerobic
90x10 x10 140x6 x6 x6
BICEP barbell curl
90x8 x6 too sore
Bi dumdbell alt curl
42x10 x10 47x8x6
Aerobic
09_14_2009 chest bi
Chest
Dec hs
180 15 .230 10.270 6 4.180 11
Inc hs
180 10. 200 10.220 4 6
Bicep
Bicep inc with aerbic
85 10.95 8.100 6 6
Dec hs
180 15 .230 10.270 6 4.180 11
Inc hs
180 10. 200 10.220 4 6
Bicep
Bicep inc with aerbic
85 10.95 8.100 6 6
09 13 09 lat tri sun
Lat pull m18
190 12
210 10
230 6 6
Close grip
150 15
170 12
190 10
210 5
""""""""""
Tri
90 12
100 10
110 10
120 6 3
190 12
210 10
230 6 6
Close grip
150 15
170 12
190 10
210 5
""""""""""
Tri
90 12
100 10
110 10
120 6 3
09_05_09 quads traps saturday
Quad
Hack squat
90 8
90 8
140 6 x6
Leg press 170 20
35 traps
Aerboic stair
All 3 superset
done 4 times
Treadmill level 4 heart rate 140 I was quickly walking and not running
You need to incorparated this
Also onstairmaster level 3 trying jogging for 20 steps evey few minites. Helps keep heartrate up.
Hack squat
90 8
90 8
140 6 x6
Leg press 170 20
35 traps
Aerboic stair
All 3 superset
done 4 times
Treadmill level 4 heart rate 140 I was quickly walking and not running
You need to incorparated this
Also onstairmaster level 3 trying jogging for 20 steps evey few minites. Helps keep heartrate up.
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