Just posting a few more workout updates:
11/9/09:
Bench Press: 95lbs 3x 10, 100lbs 2x10
Military Press: 85lbs 2x 10, 90lbs 2x10
Upright Rows (SmithMachine): 50lbs 3x12
Rows: 80 3x10
Lat Pulldown: 90 3x10
Supermans: 35 3x10...superset...BB Curl: 37.5 3x10
Tricep Cable Rope Stepout: 55 3x10...superset...Tricep Cable Overhead Rope: 50 3x10
Compound Row: 65 3x15
Pull-Ups: 2x15 (spotted)
Chin-Ups: 2x15 (spotted)
Theraband Rear Delt. Fly to Lateral Raise 3x15...superset... Swordpulls 5 3x15
Abs
* 60min cardio in AM
11/10/09
Leg Extension: 75 3x12
Abduction Machine: 80 3x15
Adduction Machine: 110 3x20
Leg Press (with Calf Raises) #1: 150 3x15
Leg Press #2: 350 3x10, Calf Raises: 350 3x20
Squats (SmithMachine): 60 3x10
Sumo Press: 225 3x10
Ham. Press: 225 3x10
Abs
~First 4 exercises are basically a warmup for 5-8. There are 2 different Leg Press Machines that are at different angles.
*45min cardio
11/9/09:
Bench Press: 95lbs 3x 10, 100lbs 2x10
Military Press: 85lbs 2x 10, 90lbs 2x10
Upright Rows (SmithMachine): 50lbs 3x12
Rows: 80 3x10
Lat Pulldown: 90 3x10
Supermans: 35 3x10...superset...BB Curl: 37.5 3x10
Tricep Cable Rope Stepout: 55 3x10...superset...Tricep Cable Overhead Rope: 50 3x10
Compound Row: 65 3x15
Pull-Ups: 2x15 (spotted)
Chin-Ups: 2x15 (spotted)
Theraband Rear Delt. Fly to Lateral Raise 3x15...superset... Swordpulls 5 3x15
Abs
* 60min cardio in AM
11/10/09
Leg Extension: 75 3x12
Abduction Machine: 80 3x15
Adduction Machine: 110 3x20
Leg Press (with Calf Raises) #1: 150 3x15
Leg Press #2: 350 3x10, Calf Raises: 350 3x20
Squats (SmithMachine): 60 3x10
Sumo Press: 225 3x10
Ham. Press: 225 3x10
Abs
~First 4 exercises are basically a warmup for 5-8. There are 2 different Leg Press Machines that are at different angles.
*45min cardio
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