April 11

April 11 workout

Stretch
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Pushups
5 x 20 regular
3 x 15 diamond
3 x 15 wide
*1:30 min rest in between sets*
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Squats
2 x 10 135 lbs
1 x 10 185 lbs
1 x  8  205 lbs
1 x 7  225  lbs
1 x 3  275   lbs
1 x 10 135 lbs
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Leg press machine
1 x 10 -- 45 lbs each side
3 x 10 -- (3)45s each side
1 x 10 -- 45 lbs each side
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Leg extension machine
3 x 10 135lbs
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Skull crushers
3 x 10 60 lbs
2 x 10 70 lbs
1 x 10 80 lbs
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Dips
3 x 10
*:30 second rest in between sets*

10 april

10 april
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1430-1600
pushups
5 x 20 (3 seconds down explode up)
pull ups
5 x 7
*2 MIN REST IN-BETWEEN SETS*
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Shoulders
overhead DB press
2 x 10 40 lbs
1 x 10 45 lbs
1 x 10 50 lbs

Standing military press
3 x 10 65 lbs
2 x 10 85 lbs

Shoulder machine overhead press
3 x 10

Stew smith's shoulder workout
http://www.youtube.com/watch?v=QlTMYrYT4hs

COOLD DOWN
stretching

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ABS
4 x 35 sit ups
2 x 50 flutter kick (4 count)
2 sets 20 leg levers
2 x 20 side crunches
2 x 20 scissors
*2 MIN REST IN-BETWEEN SETS*

april 9 Training

1430-1600
flat bench
2 x 10 - 135 lbs
1 x 10 - 155 lbs
1 x 10 - 175 lbs
1 x 10 - 185 lbs
1 x 4 - 205 lbs

incline dumbbell press
3 x 60 lbs
incline dumbbell fly's
3 x 25 lbs
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Cardio
3 miles 21:03:25
7.01 min/mile PACE
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Core
2 x 20 bridge
2 x :30 plank
2 x :30 side plank (both sides)
2 x 20 bird dogs
2 x 10 superman