A1: Pullups 5 x1
A2: Single-leg lunge with one leg on bench 5 x 5 with 30 lbs.
B1: One-leg deadlifts 5 x 5 with 50 lbs.
B2: Bench press 68-lb. bar
60 second rest between sets
C1: Side bends 5×3 with 35-lb db
Two-pack and some chocolate-covered raisins
August 30, 2008
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August 27, 2008
A1: Squat press 2 x 4 with 65 lbs., 1 x 5 with 55 lbs., 2 x 5 with 60 lbs.
B1: Jackknives 5 x 15
B2: One-arm rows 5 x 5 with 45 lbs.
C1: Deadlifts 5 x 5 with 125 lbs.
C2: One-arm tricep extension 5 x 5 with 15 lbs.
60 sec. rests between sets
• • •
August 25, 2008
A1: Sqauts 5 x 5 w/ 105 lbs.
A2: Double-arm tricep extension 5 x5 w/ 30 lbs.
B1: Lunges 5 x 5 with 60 lbs. (dbs)
B2: Wide-grip pulldown 5 x 5 (6th plate)
C1: Stability ball transfer 3 x 8
60 sec. rest between sets
• • •
August 23, 2008
A1: Lunge with one leg on bench 5 x 5 with 33-lb. plate
A2: Pullup 5 x 1
B1: DB, one-legged deadlift with 50 lbs. 5 x 5
B2: DB bench press with 65 lbs.
C1: Plank 3 x 2 minutes
60 sec. rest between each set
• • •
August 20, 2008
A1: Pullups 5 x 1
B1: Squats 5 x 5 with 105 lbs.
B2: Jacknives 5 x 15
C1: Step ups 5 x 5 with five risers + platform and 60 lbs. (dbs)
C2: Turkish getups 5 x 2 with 20 lb. db
60 sec. rest between sets.
• • •
August 18, 2008
A1: Deadlifts 5 x 5 with 120 lbs.
B1: Single-arm db rows 5 x 5 with 40 lbs.
B2: Reverse lunge off step 5 x 5 with 60 lbs. (dbs)
C1: Tricep kickback 5 x 5 with 15-lb. db
C2: Back hyperextension 5 x 5 with 25-lb. plate
60 sec. rest between each set
• • •
August 16, 2008
A1: Squats 5 x 5 with 105.5 lbs.
B1: Pull up 5 x 1 (I did real ones!!)
B2: Single leg squat with leg on bench 5 x 5 with 30 lbs.
C1: Torso rotation 5 x 20 with 25-lb. plate
D1. DB bench press with 62.5 lbs.
90 sec. rest between A1 sets. 60 sec. rest between B-C sets.
• • •
August 13, 2008
A1: Deadlifts 5 x 5 with 115 lbs.
B1: Pushups 5 x 15 on 14-in. step
B2: Step-ups 5 x 5 with 60 lbs.
C1: Pulldowns 5 x 5 with 7 plate
C2: Jackknives 15 x 5
D: Tricep kickback 2 x 5
60 sec. rest btw sets
• • •
August 12, 2008
A1 – Squats 5 x 5 with 100 lbs.
A2 – DB bench press 5 x 6 with 60 lbs.
B1 – Lunges 5 x 5 with 70 lbs.
B2 – Assisted pull ups (2 plates) 5 x 1
C1 – Back Hyperextension with 25-lb. plate – 5 x 5
C2 – Woodchop – 5 x 5 with 40 lbs
Rested 60 sec. between each set
• • •
August 9, 2008
Weights
A1: Deadlifts 5 x 5 with 115 lbs.
A2: Pullups 5 x 1
B1: Push press 3 x 5 with 54 lbs., then 50 lbs.
B2: Turkish getup 3 x 3 each side
C: Jackknives
60 sec rest between each set.
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