May
18
2009
Posted by: frick in Weightlifting
Trap Bar DL:
135×5x1
225×5x1
315×5x2
225×5x1
135×10x1
Face Pulls:
80×10x1
150×5x5
Pec Deck:
80×5x1
120×5x1
150×5x4
Incline BP Hammer:
180×5x1
230×5x2
240×5x2
250×5x1
Tricep Cable Pushdown:
60×5x1
Tricep Cable Pushdown:
90×5x1
Tricep Cable Pushdown:
110×5x4
Box Squat Orange Band:
225×5x1
245×5x1
265×5x2
Duration: 70 minutes
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May
14
2009
Posted by: frick in Weightlifting
Box Squats Orange Band:
135×5x1
225×5x1
245×5x3
265×5x2
Leg Extension:
130×5x1
170×5x5
Dips Leaning Forward:
x5×5
Seated Cable Row - machine:
140×5x1
180×5x1
190×5x3
Face Pull:
80×5x1
140×5x1
150×5x3
Shrug:
135×5x1
225×5x1
235×5x4
C2 Rower:
15 Minutes
Duration: 90 minutes
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May
11
2009
Posted by: frick in Weightlifting
Trap Bar DL:
135x5x1
225x5x1
275x5x2
295x5x2
Leg Press:
180x5x2
270x5x1
360x5x1
450x5x3
Box Squat Orange Bands:
225x5x5
Face Pulls:
130x5x1
140x5x4
Incline Bench Hammer Machine:
90x5x1
180x5x3
200x5x1
230x5x2
OHP:
135x5x3
Front DB Raise:
30x5x3
Duration: 75 minutes
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May
08
2009
Posted by: frick in Weightlifting
Box Squat:
135×5x1
225×5x1
315×4x2
315×2x1
Face Pull:
50×5x1
100×5x1
110×5x3
Shrug:
135×5x1
225×5x5
Calf Raise:
90×5x1
135×5x4
Incline BP Hammer Machine:
90×5x1
180×5x1
200×5x1
220×5x4
Duration: 70 minutes
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May
06
2009
Posted by: frick in Uncategorized
Front Squats
5×95
5×115
5×135
5×155
5×155
5×155
5×155
OHP
5×95
5×135
5×135
5×135
5×135
5×135
DB Flat Bench
5×50
5×70
5×70
5×70
5×70
5×70
St Arm Pressdown
5×60
5×80
5×90
5×90
5×90
5×90
5×90
Leg Curl
5×90
5×90
5×90
5×90
5×90
Dips
5
5
5
5
5
C2 Rower
15:00 Minutes
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May
05
2009
Posted by: frick in Uncategorized
AM
75 Minute Walk
PM
C2 Rower
15:00 Minutes
Dreadmill
15:00 Minutes
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