Log

2/11/13
Weighted lunges 2×20 1xF each leg
Leg press 2×10 1xF
Leg extension 2×8 with isometric holds 1xF
Leg curls 2×10 1xF
Hanging leg raises 2×15 1×20
Weighted planks 2×60 sec 1×100 secs
2.5 mile run
30 min walk

2/12/13
Assisted pull ups 2×10 1xF
DB shoulder press 2×10 1xF
Arnold press 1×8 1xF
Lat pull down 1×8
Seated row 2×8 with isometric holds 1xF
Front and lat raises 2×8 1xF
Biceps-21’s x3

2/3/13
Close grip assisted pullups 2×8 1xfailure
Seated row 2×8 1xfailure
Pinwheel curls 2×8 1xfailure
Calf leg press 3×10 2xfailure
Lat pull down 2×8 1xfailure

15 mins interval sprints

2/2/13
30 minute walk
Chest/shoulders/tris
Low incline bench press 2×8, 1x failure
Military press 2×8 1xfailure
Lateral raises 2×8 1xfailure
Straight arm pulldowns 2×10 1xfailure
Machine chest press 1×8,1xfailure
Skull crushers 2×8 1xfailure
Tricep extensions 1×8, 1xfailure

2/1/13
60secs 5mph
40secs 8mph
40secs 5mph
50secs 8mph
20secs 5mph
60secs 8mph
REPEAT X2

Seated lat raises 3×10
Shoulder press 3×10
Front and lat raises 3×10
BB overhead press 4×10
Machine reclined shoulder press 4×10
Russian twists 3×20
Leg raises 3×20

1/30/13
2/1/13
60secs 5mph
40secs 8mph
40secs 5mph
50secs 8mph
20secs 5mph
60secs 8mph
REPEAT X4

1/29/13

10 min jog

Goblet squats 4×10

Leg Extension (dropsets) 4×10

Leg Curls (dropsets) 4×10

Sled Hack Press 4×10

1/28/13
BB rear selt row 4×10
Wide grip assisted pullups 4×10
Cable bicep curls 4×10
Close grip lat pull down 4×10
Seated row 4×10
20 mins jog

1/27/13

20 min jog *

1/26/13
Around the worlds 4×10
Db bench press dropsets 4×10 4×12
Tricep extension dropsets 2×8 2×10
Pec flyes 4×10
Russian twist 3×20
Plank 3 x 60 secs
10 mins cardio work

1/25/13
20 min jog
Clean and press 3×5 1×7
Front raises 4×7
BB overhead press 2×7 2×5
Lat raises 4×10
Russian twists 3×21
Leg raises 3×20

1/23/13
22min cardio
(4min jog,6min hill sprint intervals,12 min intervals)
+3:45 minutes of ab work

1/22/13
10 min jog
4 min metabolic circuit (20 sec on, 10 sec off)
2 min jog, 2 min sprints

DB rear delt row 4×7
Wide grip pull-up assisted 4×7
Lat pull down 4×7
Cable bicep curls 4×8
Hammer curls 2×7

1/21/13

10 min jog

DB Pile Squat 4×7

Goblet Squat 4×5

DB Pile Squat 4×12

Leg Press 2×7

Leg Extension 4×7

Leg Curls 4×7

Sled Hack press 4×7

;

1/20/13
20 min jog
DB bench press 4×7
Chest flyes 4×7
Tricep extension 4×7
Tricep pushdown 2×10, 2×7
Pec flyes 2×10,2×7
DB Russian twists 3×20
Leg raises 3×20

1/18/13
17 mins cardio (7 mins jog,10 mins intervals)

1/17/13

20 min jog

Arnold press 2×20

Lat raises drop sets 2×8, 2×12, 2×15

Front raises drop sets 2×8, 2×12, 2×15

Shoulder Press drop sets 2×12, 2×15

Wide grip pullups 2×20, 1×17

Russian Twists 3×20

Planks 3x 1:20 mins

;

1/16/13

23 min Interval Run

1/15/13

10 minute jog

Goblet squats 2 x20

Leg Press drop sets 2×15, 2×20

Right leg lunges 2×20

Left leg lunges 2×20

Leg Extension dropsets 2×15, 2×20

Leg curls dropsets 2×15, 2×20

1/14/13
14 mins HIIT

Seated row 2×20
Reverse grip pulldowns dropsets 2×15 2×20
Straight arm pull downs dropsets 2×15 2×20
Bicep curls 2×20
Cable bicep curls 2×20
Wide grip assisted pullups 2×20

01/12/13

13 mins HIIT

Machine chest press dropsets 2×12, 2×15, 2×20

Tricep pushdown 3×20

DB Bench press 3×20

Tricep extension dropsets 2×12, 2×15, 2×20

Russian Twists 3×20

Planks 3×1 minute

01/11/13

20 minute Incline interval run

01/10/13

20 min jog

Seated lat raises 3×10

Seated shoulder press 3×10

BB overhead press 4×10

Machine shoulder press 4×10

Front raises 3×12

Lat raises 3×12

Russian twists 3×20

Plank 3x 1 minute

01/09/13

20 minute Interval run

01/08/13

10 min jog

Goblet Squats 4×10

Leg Press 4×10

Leg Curls 4×10

Leg Extension 4×10

01/07/13

13 mins HIIT

DB bent over row 4×10

Wide grip assisted pullups 4×10

Seated row close grip 4×10

Wide grip lat pull down 4×10

Cable bicep curls 4×10

01/05/13

20 minute jog

Bench Press 1×10, 3×8

Around the worlds 4×10

Chest Press machine 4×10

Tricep extension drop sets: 2×10, 2×12

Russian Twists 3×20

Plank 3×1 minute

01/04/13

23 minute HIIT Run

01/03/12

20 minute jog

Front raises 4×7

Clean and Press 4×7

Lat Raises 4×7

BB Overhead Press 4×7

Russian Twists 3×20

Leg Raises 3×20

01/02/13

13 mins HIT

BB rear delt row 4×7

Lat Pull Down 4×7

Reverse flyes 4×7

Bicep curls 4×7

Hammer curls 2×7

12/31/12

10 min jog

Leg Extension 2×7

Goblet Squats 4×7

Leg Press 4×7

Leg Extension 5×7

Leg Curls 5×7

BW squats x50

12/29/12

5 min jog, 15 mins HIIT

12/28/12

10 mins Interval Run

Bench Press 4×7

Machine Chest Press 4×7

Tricep pushdown 4×10

Tricep extension 4×10

Chest Flyes 4×7

Russian twists 3×20

Leg Raises 3×20

Plank 1 minute x2

12/27/12

20 minute jog

Shoulder Press

2×8

2×12

3×12

Seated Row

5×10

Lat Pull Down

4×10

Russian Twists

2×20

12/26/12

25 minutes cardio

(5 mins interval sprints x2

5 mins interval inclines x2

5 mins jog)

12/23/12

13 mins HIIT

Leg Press- Dropsets

2×10

2×12

2×15

Weighted Lunges Right Leg 3×12

Weighted Lunges Left Leg 3×12

Leg Extension- Dropsets

2×8

2×10

3×12

12/22/12

20 mins jog (2x 1 min sprints incorporated)

Leg Press-Dropsets

2×8

2×10

2×12

Leg Curl-Dropsets

2×8

2×10

2×12

Goblet Squats- Dropsets

2×8

2×12

2×15

12/21/12

27 minute Incline Treadmill Interval workout

12/20/12

20 mins jog

Front raises 3×20
With lat raises 3×20
Pushups 5×12

Assisted pullups 3×8

Arnold Press 3×15

Tricep extension 3×12

Bicep curls 3×12

Chest Press Machine 3×15

12/18/12
30 mins running (sprints incorporated)

12/17/12
BB rear delt row 4×8
Bench press 4×8
Seated row 4×8
Barbell overhead press 4×8
Shoulder press x50

1 min 5mph
1min 8 mph
1 min 6mph
30 sec 9mph
X3

12/16/12
20 min run
DB hang cleans 3×15 each side
Goblet squats 3×15
Leg press dropsets 2×8,2×10
Leg extension dropsets 2×8,2×10
50 BW squats

12/15/12
20 min HIIT run

12/13/12
Goblet squats 5×8
Weighted right lunges 3×10
Weighted left lunges 3×10

5 min cardio (1 min 5mph, 1 min 8mph alternating)

Leg press ( sled machine) dropsets:
2×8
2×10
2×12

Leg extension dropsets:
2×8
2×10
1×12,1×15

5 mins jogging

12/12/12
2 mile jog
Leg raises 3×15
Left leg raises 3×10
Right leg raises 3×10

12/11/12
20 min jog
Front raises 3×20
With lat raises 3×20
Pushups 3×12

Assisted pullups 3×10
Bicep curls 3×20

Shoulder press 3×15
Tricep extension 3×10

12/10/12
BB rear delt row 4×10
Reverse flyes 4×10

Chest press 4×10
Lat pull down 4×10

Shoulder press x50

11mins HIIT

12/9/12
Kettlebell hang cleans 3×15 each side
Leg press dropsets 2×8 2×12
Goblet squats 3×15
Leg extension dropsets 2×8 2×12
Bodyweight squats x50

20 mins jogging

12/8/12
22 min HIIT run

12/6/12
10 min jog
Goblet squats 6×8
Clean and press 5×8
DB right lunges 2×8
DB left lunges 2×8
Deadlifts 5×8

12/5/12
20 min jog

12/4/12
10 min jog 10 min intervals
Front raises 3×20
Lat raises 3×20
Pushups 3×12

Pullups 3×8
Bicep curls 1×6 2×15
Skull crushers 3×20

Shoulder press 2×6 2×6 2×10 dropsets

12/3/12
BB rear delt row 4×8
DB bench press 4×10

Lat pull down 4×8
Reverse flyes 4×8

50 reps shoulder press

12 mins HIIT treadmill

12/2/12
20 min jog + 10 mins intervals

12/1/12
DB hang cleans 3×20 each side
Leg press x4 dropsets
Leg extension x4 dropsets
Goblet squats 3×20
50 BW squats

20 min jog

11/29/2
Barbell squats 5×8
DB lunges right 5×12
DB lunges left 5×12
Romanian deadlifts 5×8

11/28/12
23 min jog with intervals, 7 min incline walk

11/27/12
20 min jog
Front and lat raises 3×20
Pushups 3×12
Shoulder press 3×20

Bicep curls 3×8
Skull crushers 3×20

Assisted pullups 3×8
Bicep curls 3×20

11/26/12
BB rear delt row 4×8
DB bench press 4×8

Seated row 4×8
Reverse flyes 4×12

50 reps shoulder press
13 mins HIIT

11/24/12
20 min jog
Alternating dumbbell hang clean 3×20 each side
DB squats 3×20

Hamstring leg curl 2×8, 2×12
Leg extension 2×10, 2×12

50 BW squats

11/23/12
40 min jog

11/21/12
20 min jog
Romanian deadlifts x4 dropsets
Goblet squats x4 dropsets

Leg extension x4 dropsets
Hamstring leg curl x4 dropsets

11/20/12
30 min jog
Bicep curls 3×10
Tricep extension 3×15

Skull crushers 2×15, 1×20
Hammer curls 2×15, 1×10

11/19/12-upper
20 min jog
Shoulder press 3×8
Chest press 3×10
Front and lat raises 3×12

Lat pull down 3×10
Around the worlds 3×12
Bent over row 3×15

11/17/12
40 min jog

11/16/12
30 min jog, 1 suicide and 1 champion sprints

11/14/12
40 min cardio (32 jog 8 bball)

11/13/12
30 min jog
Clean and press 2×15, 2×8

Leg raises 2×20
One legged raises 2×10 each leg
Leg raise and twist 2×10
Russian twist 2×15
Weighted crunch 2×15

11/12/12
20 mins jog, 5 min row,5 min plyos
Shoulder press 2×12,1×15
Front raises 3×12
Lat raises 3×12

Arnold press 3×15
Front and lat raises 3×15

11/10/12
30 min jog, 10 min walk

11/8/12-deload week
30 min jog
Romanian deadlifts 2×16 1×15
Goblet squats 3×20

Leg press 3×15
Leg extension 3×20

11/7/12-deload week
30 min jog

11/6/12-deload week
Chest press 3×15
Chest flyes 3×15

Chest press machine 3×12
Around the worlds 3×12

11/5/12-deload week
20 mins cardio

11/4/12
25 min run, 5 min plyos
Shoulder press 3×15
Front raises 3×15
Lat raises 3×15

Palms in shoulder press 3×15
Front and lat raises 3×15

11/3/12
25 min run 5 min plyos
Ab circuit x3

11/2/12
10 min jog, 10 min HIIT
Seated row 3×15
Lat pull down 3×15
Reverse flyes 3×15

Pushups 3×15
Lat pull down 4×15
Back extensions 2×12

10/31/12
20 mins cardio

10/30/12
10 min jog, 10 min fast past bball shooting
Supersets: romanian deadlifts 2×8,3×15
Goblet squats 3×12
Leg press 2×15
Leg extension 2×15

10/29/12
30 mins running
Dropsets: chest press machine x2, chest flyes x2
Supersets: bench press 3×10, bicep curls 3×8

10/28/12
20 minute interval run

10/27/12
10 min jog 5 min plyos
Shoulder press 3×10, 3×15
Front raises 3×12
Lat raises 3×10
Pushups 2×8

10/26/12
30 min run
Seated row 4×8
Reverse grip barbell row 4×12
Triple dropsets lat pull down x2
Reverse flyes 3×10

10/24/12
10 mins HIIT , 10 min jog
Plank 1x 2 min 2x 1:30 min
Russian twists 3×20
25lb weighted sit-ups 3×10

10/23/12
10 min jog, 25 mins basketball shooting (constantly moving)

Bench press 6×8
Around the worlds 4×10
Chest flyes 4×10

10/22/12
10 min HIIT 10 min jog

Reverse grip deadlift (supinated and pronated) 4×8
Superset with one arm rows 2×6, bicep curls 2×8

Leg press 4×8
Superset with leg extension 4×12

10/21/12
40 min run, 10 min walk

10/18/12
10 mins running
Seated row 4×8
Reverse grip lat pull down 4×8
Tricep extensions 2×8
Leg press 4×10
Chest press 4×8
Leg extension 2×8

10/17/12
30mins running
Romanian deadlift 4×8
Superset with goblet squats 4×8
Shoulder press 4×8
Superset with front raises 4×8 and lat raises 4×8

10/16/12
50 mins cardio

10/15/12
30 mins cardio (20 mins HIIT)
Leg raises, russian twist 3×20
Bicep curls dropsets x2
Plank 1x 2 min 2 x 1:30 with walking plank intervals

10/14/12
2 mile run

10/12/12
25 min jog; 5 min incline walk
Dropsets: lat pull down x2, seated row x2
Upright rows 3×10
Reverse flyes 3×8
Back extensions 3×10

10/11/12
30 mins running
Dropsets: shoulder press x2, seated lat raises x2
Supersets: arnold press 3×8, front raise 3×8, bicep curls 3×8

10/10/12
20 min run, 5 min incline walk, 1000m row
Dropsets: chest press machine x2
Supersets:bench press 1×8 2×6, chest flyes 3×10

Around the worlds 3×8

Pushups 1×12

10/9/12
30 mins cardio
Plank, leg raises, russian twist, bicep curls, tricep extensions

10/8/12
25 min run, 1000m row
Triple dropsets: goblet squats x3
Romanian deadlifts 3×8

Triple dropsets: leg press x1
Leg extensions 2×8

Jump lunges 1×12

10/7/12
40 minute run 10 min walk

10/5/12
25 min run+1000m row
Dropsets:
Shoulder press x2
Seated lat raises x2

Supersets:
Front raises x3
Arnold press x3

10 pushups x3

10/4/12
25 min run
Russian twists x3 superset with leg raises x3
Walking planks x2 superset with weighted sit ups x2

10/03
65 min run
Deadlifts romanian 3×6
Stiff legged deadlifts 2×8
Goblet squats 3×8

10/01
30 mins cardio
Triple dropsets- chest press x2
Superset with 10 pushups x3
Triple dropsets- chest flyes x2
Superset with around the worlds x3
Bench press machine x3

09/30/12
60mins cardio: 40 running, 20 incline walking

09/29/12
30 mins cardio
Triple dropsets:
Shoulder press x2
Seated lat raises x2

Supersets:
Arnold press 3×8
Front raises 3×8

10 pushups x3

09/27/12
30 mins cardio
Supersets:

Russian twists 3×15
Leg raises 3×15

Planks 3×1 min
Weighted sit ups 3×15

Back extensions 3×15
Penguins 3×30

09/26/12
20 mins running
Stifflegged deadlifts 4×8
Romanian deadlifts 2×8 2×6
Triple dropsets:
Leg press x2
Leg extensionsx2

Weighted calf raises 2×10

09/25/12
30 mins cardio
Tripledropsets:
Lat pull down x2 reps: 8,10,12
Seated row x2 reps: 8,10,12
Supersets:
Reverse flyes 3×8
Upright row 3×8

Plank with 20 sec walking plank x3

09/24/12
30 mins cardio
Triple dropsets- chest press machine x2
Superset with 10 pushups x3
Triple dropsets- chest flyes x2
Superset with around the worlds x3
Dumbbell Bench press x3
I
09/23/12
Run/incline walk 3 miles (post-salmonella poisoning! Still recovering from hospital, so took it easy)

09/19/12
4.20 mile interval run
Deadlifts 4×8
Goblet squats 1×8 2×6
Leg press triple dropsets x2

09/18/12
2 mile run
Clean and press 5 x5
Shoulder press 3×6
Front raises 4×6
Lat raises 2×8

09/17/12
2.5 mile run
Reverse flyes triple dropsets x2
Lat pull down triple dropsets x2
Seated row triple dropsets x2
Lat pull down 6 reps, 3 sets

09/15/12
2.04 mile run

09/13/12
4 mile treadmill workout

09/12/12
2 mile run
Ab circuit x3 15-20 reps
Russian twists
Leg raises
Bicycles
Penguins

09/11/12

2 mile run

Bench Press 3 sets, 8 reps

Chest Flyes 3 sets, 8 reps

Around the Worlds 3 sets, 8 reps

Chest Press dropsets x2

09/10/12
2 mile run
Front raises 3 sets 10 reps
Lateral raises 3 sets 8 reps
Superset with shoulder press drop sets x 3
Seated row 3 sets 8 reps
Superset with arnold press dropsets x3

09/9/12

2 mile run with sprints

09/8/12
2 mile run
Dumbbell deadlifts 3 sets 8 reps
Goblet squats 3 sets 8 reps
Bodyweight squats with pulses 2 sets
Front squats 3 sets 8 reps

09/7/12
2 mile run

Ab circuit x3: 15-20 reps each
Leg raises
Russian twists
Penguins
Bicycles

09/6/12

2 mile run

Supersets: Seated Row, 5 sets, 8 reps, with One Arm Dumbbell Rows, 5 sets, 8 reps

Lat Pull Down, 3 sets, 10 reps

09/5/12

2 mile run

Bench Press, 5 sets, 8 reps

Around the worlds, 5 sets, 6 reps

Chest Flyes, 3 sets, 8 reps

Chest Press Machine, 3 sets, 10 reps

09/3/12

2 mile run

Deadlifts 5 sets, 8 reps

Lat raises, 12 reps, 5 sets

Upright rows triple drop-sets x2

Shoulder Press drop-sets x2

Bicep curls 1 set

09/1/12

Deadlifts 3 sets, 8 reps

Shoulder press 3 sets, 8 reps

Leg Press triple drop-sets x2

08/31/12

2 mile run

Lat raises 12 reps, 2 sets

Front Raises 12 reps, 2 sets

Ab circuit 5 minutes

08/30/12

2 mile run

Bench Press 3 sets

Seated Row triple drop-sets x2

Lat pull down triple drop sets x2

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