DB shoulder press 50x8, 50x8, 55x8
Front raise 40x8,45x8, 45x8
Side raise 15x8,20x8,20x8
Dead lift 135x8, 185x8, 225x8
Squat 135x8, 185x8 205x6
Calf raise (machine) 250x8, 250x8, 270x8
Seated ham curl 110x8, 130x8
Friday, July 27, 2007
Thursday, July 26, 2007
Biceps/Triceps
BB Curl 95x8, 95x8, 105x6
Hammer Curl 40x8, 40x8, 45x8
Cable Curl 50x8, 60x8, 60x6
Dips 8,8,8
Pullovers 60x8, 65x8, 70x8
Cable pushdown 50x8, 60x8, 70x8
Hammer Curl 40x8, 40x8, 45x8
Cable Curl 50x8, 60x8, 60x6
Dips 8,8,8
Pullovers 60x8, 65x8, 70x8
Cable pushdown 50x8, 60x8, 70x8
Wednesday, July 25, 2007
Chest/Back
Bench 135x8, 185x8, 205x5
Fly 40x8, 45x8, 50x8, 55x8
Incline Bench 90x8, 140x8, 160x8
Pull down 90x8, 140x8, 160x8
Bench row 65x8 (3 sets)
Machine row 150x8, 170x8, 180x6
It's been a month but I've got a new job and there have been some family issues.
I've now joined the gym at work and hopefully with the demands of the job that I can continue to work out here. I've got a 3 week old pic to put up. Also I got a fitness assesment from this gym and found that I'm at 17% body fat. I'll be trying to bring that down to below 15% or better.
Fly 40x8, 45x8, 50x8, 55x8
Incline Bench 90x8, 140x8, 160x8
Pull down 90x8, 140x8, 160x8
Bench row 65x8 (3 sets)
Machine row 150x8, 170x8, 180x6
It's been a month but I've got a new job and there have been some family issues.
I've now joined the gym at work and hopefully with the demands of the job that I can continue to work out here. I've got a 3 week old pic to put up. Also I got a fitness assesment from this gym and found that I'm at 17% body fat. I'll be trying to bring that down to below 15% or better.
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