Wednesday, Dec 31 2008

warm up

bench press
8x135lb
2x8x145lb
6x150lb

db rows
2x10x40lb
10x45lb
10x50lb

db shoulder press
3x10x40lb

upright rows
3x10x45lb

abs and back

grip work
3xfarmer walks @ 40lb to fail

20 minute treadmill run at 7 minute mile pace

Monday, Dec 29 2008

finally found a gym in Billings.

warm up

dead lift
8x135lb
6x225lb
4x245lb
3x255lb
6x225lb (for form)

hack squat
10x135lb
2x10x185lb
10x205lb

pullups
7
7
6
5

db bicep curls
3x10x25lb

db tricep
3x10x45

abs and back

20 minute treadmill run @ 7 minute pace

Workout Tuesday, December 16th

Dynamic warm up

10m sprints x 6

Single Leg box jumps
4x6

Bench Press
10x135lb
8x145lb
6x155lb
2x165lb

DB row
10x45lb
2x10x50lb
6x60lb

Kettle bell Thrust
10x45lb
2x10x55lb

Workout Monday, December 15th

Boxjump (kneeheight)
3x20

Deadlift
6x135lb
6x185lb
4x225lb
4x225lb
4x245lb

Pullup
4x5@BW

Hacksquat
10x135lb
2x8x185

DB curls
3x20x25lb

Overhead Tri
3x12x45lb

Abs