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
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
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