Saturday Dec 5, 2009

12 minute bike warm up

squat
10 @ 135lb
10 @ 155lb
8 @ 185lb
5 @ 205lb
1 @ 225lb

dumbbell step up
3 x 10 @ 35lb

45 hamstring extension
3 x 10 @ 35lb

pullups
3 x 7
upright rows
3 x 10 @ 45

abs

Tuesday, June 2nd 2009

Stepback Barbell Lunges
4x8 @ 105

SLDL
3x8 @ 155

DB side bends
10x4 @ 60lbs

pullups
abs

Tuesday, June 2nd 2009

Wrist injury is killing me

DB incline
10x3 @ 45lb

Barbell Rows
10x3 @ 90

Facepulls
10X3 @ 40

DB shrugs
10x3 @ 65

DB curls
8x4 @ 25

abs

Tuesday, May 5, 2009

Box Jumps
8x3 @ hip height

Barbell Lunges
3x8x2 @ 115

SLDL
3x10 @ 165

Abs

Friday, May 1, 2009

pullups
3x8 @ BW

squat for max
2x215

#Lat Pulldown 3x10 @ 100
#Standing Face Pull 3x12 @ 30

*DB Shrugs 3x10 @ 60s
*DB curls 3x8 @ 25s

DB Lateral Raises
3x10 @ 15s

DB Holds
3x max time @ 65s
abs

Tuesday, April 28, 2009

Weighted pullup
3x3 @ BW+25

DB rows
3x8 @ 55

Facepull
3x10 @ 35

Barbell Shrugs
4x10 @95

DB curls
3x10 @ 25

abs

Now in Technicolor

Back from a few injuries after the sectional tournament.
Starting Lermie's West Side for Skinny Guys program. Starting light as well until after Voodoo tryouts.

Box jumps @ hip height
5x3

Reverse Barbell Lunge
4x8 @ 105lbs

Straight Leg Deadlift
3x10 @ 145lbs

DB side bends
3x10 per side @ 60lb


plate switches
3 x 8 (per side)
2 5lb plates

pullups
3x6