Monday - 25/05
Chest - CSPC 5pm
Incline bench press 2x60x10 2x85x8 2x105x6
Bench press 100x10 115x8 110x8
DB Press 37.5x12 40x12 42.5x12 2x40x12
Incline Chest Press 80x15 120x12 3x130x12=>110x12=>80x12
Cable crossovers 4x30x12
Tuesday - 26/05
Back with Brown G - CSPC 4pm
WG Pulldowns 2x80x10 100x10 140x10 180x10 2x220x10 200x10 180x10
Seated cable rows 96x8 4x84x8
Close Grip pulldowns 180x8 190x8 2x180x8 170x10
Barbell rows 4x92.5x12
Wide Grip BTN Pulldowns 120x10 2x140x8 130x10
Wednesday - 27/05
Deadlifts/Abs - CSPC 5pm
Rack pulls shin (pin 3) 60x10 100x8 140x6 3x180x6
Standing abs 4x48x10
Thursday - 28/05
Shoulders with Lynchy & Tim - Uni Rec Centre 7am
Smith machine BTN press 2x50x12 2x60x10 70x8 80x6
DB lateral raises 2x11x14 2x13.5x12 16x10 18.5x7 2x13.5x10 2x11x10
Machine shoulder press (pin#) 14x12 15x12 14x12 13x12
DB rear flies 2x13.5x12 2x16x12
Friday - 29/05
Biceps - Uni Rec Centre 10am
Incline db curls 8.5x10 11x10 3x13.5x8
EZ bar curls 5x40x8
DB preacher curls 11x10 4x13.5x10
Close grip straight bar curls 5x30x12
High cable curls 3x10
Triceps - CSPC 5pm
Skullcrushers 2x40x10 2x50x8 60x6 65x4
OH rope extensions 2x42x12 48x12 54x10 48x12
Tricep pressdown 140x14 4x160x12
Close grip bench 60x12 80x12 2x100x12
One arm OH cable extensions 3x12
Sunday - 31/05
Quads - CSPC 11am
Leg press 2x100x15 200x15 240x10 320x10 400x10 10x440x10
Leg extensions 5x15
Sunday, May 31, 2009
Sunday, May 24, 2009
Week #34 - 18/05
Monday - 18/05
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x80x8 105x6,4
Bench press 100x10 112.5x10,8
DB Press 37.5x12 40x12 3x42.5x12
Incline Chest Press 80x15 120x12 2x140x12
Cable crossovers 4x24x10
Tuesday - 19/05
Back with Craig - CSPC 5pm
WG Pulldowns (palms in) worked up to 3x240x10
Seated cable rows 96x10 106x8 2x96x10
T-Bar rows 40x8 60x8 3x80x8
WG Seated cable row 2x78x10
Wide Grip BTN Pulldowns 110x10 2x140x10
Wednesday - 20/05
Deadlifts/Abs - CSPC 5pm
Rack pulls shin (pin 3) 60x10 100x8 140x6 3x170x6 170x10
Standing abs 4x48x12
Cable side bends 140x20 3x170x20
Thursday - 21/05
Shoulders with Lynchy & Tim - Uni Rec Centre 7am
Smith machine BTN press 2x50x12 2x60x10 2x70x8
DB lateral raises 2x11x12 2x13.5x10 2x16x10 2x13.5x10 2x11x12
Machine shoulder press (pin#) 3x12x20
DB rear flies 4x13.5x12
BB shrugs 100x10 140x10 160x10 140x15
Friday - 22/05
Arms - CSPC 5:30pm
Skullcrushers 2x40x10 2x50x8 60x6,4
Close grip bench 60x12 80x10 100x10 110x6 100x10
OH rope extensions 48x12 3x54x12 => 48x6
Incline Dumbell Curls 12.5x10 15x8,6,5
EZ bar curls 40x10 3x45x10
High cable curls 18x12 24x10,7 18x10
Sunday - 24/05
Quads - CSPC 11am
Leg press (low foot position) 2x100x15 200x15 240x10 320x10 10x400x10
Squats high bar 60x10 100x8 140x6 180x4
Leg extensions 6x12
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x80x8 105x6,4
Bench press 100x10 112.5x10,8
DB Press 37.5x12 40x12 3x42.5x12
Incline Chest Press 80x15 120x12 2x140x12
Cable crossovers 4x24x10
Tuesday - 19/05
Back with Craig - CSPC 5pm
WG Pulldowns (palms in) worked up to 3x240x10
Seated cable rows 96x10 106x8 2x96x10
T-Bar rows 40x8 60x8 3x80x8
WG Seated cable row 2x78x10
Wide Grip BTN Pulldowns 110x10 2x140x10
Wednesday - 20/05
Deadlifts/Abs - CSPC 5pm
Rack pulls shin (pin 3) 60x10 100x8 140x6 3x170x6 170x10
Standing abs 4x48x12
Cable side bends 140x20 3x170x20
Thursday - 21/05
Shoulders with Lynchy & Tim - Uni Rec Centre 7am
Smith machine BTN press 2x50x12 2x60x10 2x70x8
DB lateral raises 2x11x12 2x13.5x10 2x16x10 2x13.5x10 2x11x12
Machine shoulder press (pin#) 3x12x20
DB rear flies 4x13.5x12
BB shrugs 100x10 140x10 160x10 140x15
Friday - 22/05
Arms - CSPC 5:30pm
Skullcrushers 2x40x10 2x50x8 60x6,4
Close grip bench 60x12 80x10 100x10 110x6 100x10
OH rope extensions 48x12 3x54x12 => 48x6
Incline Dumbell Curls 12.5x10 15x8,6,5
EZ bar curls 40x10 3x45x10
High cable curls 18x12 24x10,7 18x10
Sunday - 24/05
Quads - CSPC 11am
Leg press (low foot position) 2x100x15 200x15 240x10 320x10 10x400x10
Squats high bar 60x10 100x8 140x6 180x4
Leg extensions 6x12
Sunday, May 17, 2009
Week #33 - 11/05
Monday - 11/05
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x80x8 100x6 105x6
Bench press 100x8 2x110x7
DB Press 35x12 3x40x12 42.5x8
Incline Chest Press 80x15 3x120x12
Cable crossovers 3x12
Tuesday - 12/05
Back with Brown G - CSPC 4pm
WG Pulldowns 2x80x10 100x10 140x10 180x10 220x10,8 200x10 180x10
Seated cable rows 2x96x10 96x8 2x84x10
Close Grip pulldowns 170x8 180x8 3x190x8
Barbell rows 60x12 3x90x12
Wide Grip BTN Pulldowns 120x10 3x140x10
Wednesday - 13/05
Hamstrings - Uni Rec Centre 10am
GHR 4x8
Romainian deadlifts 60x10 100x10 3x140x8
Leg curl 50x10 70x10 3x90x10
Adductors aka Vagina machine 3x20
Calf raises 4x12
Deadlifts/Abs - CSPC 5pm
Rack pulls shin (pin 3) 60x10 100x8 140x6 3x160x6 160x10
Standing abs 4x48x12
Cable side bends 120x20 3x160x20
Thursday - 14/05
Shoulders with Lynchy & Tim - Uni Rec Centre 9am
Smith machine BTN press 40x12 60x12 4x70x6-10 2x60x10
DB lateral raises 2x11x12 2x13.5x10 16x10,8 2x13.5x8 2x11x10
Machine shoulder press (pin#) 3x10x20
DB rear flies 4x13.5x12
Friday - 15/05
Arms - CSPC 5:30pm
Skullcrushers 2x30x10 2x40x8 50x6 60x6
Close grip bench 90x10 3x100x10
OH rope extensions 4x48x12
Incline Dumbell Curls 4x12.5x8 15x6
EZ bar curls 3x40x10 50x10
High cable curls 18x12 24x12,8
Saturday - 16/05
Quads - CSPC 11am
Leg press (low foot position) 2x100x15 200x15 280x10 8x360x10 2x360x15
Squats high bar 60x10 100x8 140x6 170x4
Leg extensions 5x12
Chest with Dreaver - CSPC 5:30pm
Incline bench press 2x60x10 2x80x8 100x6 105x6
Bench press 100x8 2x110x7
DB Press 35x12 3x40x12 42.5x8
Incline Chest Press 80x15 3x120x12
Cable crossovers 3x12
Tuesday - 12/05
Back with Brown G - CSPC 4pm
WG Pulldowns 2x80x10 100x10 140x10 180x10 220x10,8 200x10 180x10
Seated cable rows 2x96x10 96x8 2x84x10
Close Grip pulldowns 170x8 180x8 3x190x8
Barbell rows 60x12 3x90x12
Wide Grip BTN Pulldowns 120x10 3x140x10
Wednesday - 13/05
Hamstrings - Uni Rec Centre 10am
GHR 4x8
Romainian deadlifts 60x10 100x10 3x140x8
Leg curl 50x10 70x10 3x90x10
Adductors aka Vagina machine 3x20
Calf raises 4x12
Deadlifts/Abs - CSPC 5pm
Rack pulls shin (pin 3) 60x10 100x8 140x6 3x160x6 160x10
Standing abs 4x48x12
Cable side bends 120x20 3x160x20
Thursday - 14/05
Shoulders with Lynchy & Tim - Uni Rec Centre 9am
Smith machine BTN press 40x12 60x12 4x70x6-10 2x60x10
DB lateral raises 2x11x12 2x13.5x10 16x10,8 2x13.5x8 2x11x10
Machine shoulder press (pin#) 3x10x20
DB rear flies 4x13.5x12
Friday - 15/05
Arms - CSPC 5:30pm
Skullcrushers 2x30x10 2x40x8 50x6 60x6
Close grip bench 90x10 3x100x10
OH rope extensions 4x48x12
Incline Dumbell Curls 4x12.5x8 15x6
EZ bar curls 3x40x10 50x10
High cable curls 18x12 24x12,8
Saturday - 16/05
Quads - CSPC 11am
Leg press (low foot position) 2x100x15 200x15 280x10 8x360x10 2x360x15
Squats high bar 60x10 100x8 140x6 170x4
Leg extensions 5x12
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