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

9/26/09 chest bi Sat

Chest
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

09-18-09 Chest Bi Friday

decline bench
190x15 240x 10 270x5x5 190x12


inc bench
180x10 230x8x4 180x6

09-16-09 quads delts wed

hack squat
90x12 x10x9/140x 7 x6 x6


new 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

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

09_09_09 chest bi ham wed

180 12  230 10  230 10
6  45 _ 6 6 decline

Inc w12
140 8 8  9
9

09_07_09 lat tri del Monday

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.

09_03_09 chest bi delts

tricep
Testing
120 10
150 8
Pushdown

09-02-09 lats tri

09-03-2009
Chest
decline



incline flyes