C5W1
Squats
220 * 5
230 * 5
245 * 5 + 1
Deadlifts @ 50%
160 * 10/10/10/10/10
Crunches * 15/15/15/15/15
Tuesday, May 29, 2012
Sunday, May 27, 2012
Thursday, May 24, 2012
5/23/12
C4W4
Bench
155 * 5
170 * 5
180 * 5
OHP
75 * 15/15
Pulldowns
100 * 15/15
Curls
50 * 15/15
Tricep pushdowns
120 * 15/15
Face pulls
50 * 15/15
Bench
155 * 5
170 * 5
180 * 5
OHP
75 * 15/15
Pulldowns
100 * 15/15
Curls
50 * 15/15
Tricep pushdowns
120 * 15/15
Face pulls
50 * 15/15
Monday, May 21, 2012
Saturday, May 19, 2012
5/19/12
C4W3
OHP
115 * 5
130 * 3
145 * 1 + 2
Bench @ 60%
155 * 10/10/10/10/10
Rows
135 * 10/10/10/10/10
Curls
70 * 10/10/10
Tricep pushdowns
150 * 10/10/10
Face pulls
70 * 10/10/10
OHP
115 * 5
130 * 3
145 * 1 + 2
Bench @ 60%
155 * 10/10/10/10/10
Rows
135 * 10/10/10/10/10
Curls
70 * 10/10/10
Tricep pushdowns
150 * 10/10/10
Face pulls
70 * 10/10/10
5/18/12
C4W3
Deadlifts
230 * 5
265 * 3
295 * 1 + 1
Squat @ 60%
170 * 10/10/10/10/10
Crunch machine
155 * 15/15/15/15/15
Deadlifts
230 * 5
265 * 3
295 * 1 + 1
Squat @ 60%
170 * 10/10/10/10/10
Crunch machine
155 * 15/15/15/15/15
Thursday, May 17, 2012
5/16/12
C4W3
Bench
195 * 5
220 * 3
245 * 1 + 2
DB OHP @ 60%
90 * 10/10/10/9/7/4
Pulldowns
130 * 10/10/10/10/10
Curls
70 * 10/10/10
Tricep pushdown
140 * 10/10/10
Face pulls
60 * 10/10/10
Bench
195 * 5
220 * 3
245 * 1 + 2
DB OHP @ 60%
90 * 10/10/10/9/7/4
Pulldowns
130 * 10/10/10/10/10
Curls
70 * 10/10/10
Tricep pushdown
140 * 10/10/10
Face pulls
60 * 10/10/10
Monday, May 14, 2012
5/14/12
C4W3
Squats
210 * 5
240 * 3
265 * 1 + 1
Deads @ 60%
185 * 10/10/10/10/10
Crunches * 20/20/20/20/20
Squats
210 * 5
240 * 3
265 * 1 + 1
Deads @ 60%
185 * 10/10/10/10/10
Crunches * 20/20/20/20/20
Sunday, May 13, 2012
5/13/12
C4W2
OHP
120 * 3
130 * 3
135 * 3 + 3
Bench (DB) @ 55%
150 * 10/10
140 * 10/8/8/4
Rows
115 * 10/10/10/10/10
Curls
70 * 10/10/10
Tricep pushdowns
140 * 10/10/10
Face pulls
60 * 10/10/10
OHP
120 * 3
130 * 3
135 * 3 + 3
Bench (DB) @ 55%
150 * 10/10
140 * 10/8/8/4
Rows
115 * 10/10/10/10/10
Curls
70 * 10/10/10
Tricep pushdowns
140 * 10/10/10
Face pulls
60 * 10/10/10
5/11/12
C4W2
Deads
250 * 3
265 * 3
280 * 3 + 1
Squat @ 55%
155 * 10/10/10/10/10
Crunch machine
155 * 15/15/15/15/15
Deads
250 * 3
265 * 3
280 * 3 + 1
Squat @ 55%
155 * 10/10/10/10/10
Crunch machine
155 * 15/15/15/15/15
Wednesday, May 9, 2012
5/9/12
C4W2
Bench
210 * 3
220 * 3
235 * 3 + 1
OHP @ 55%
85 * 10/10/10/10/10
Pulldowns
130 * 10/10/10/10/10
Curls
70 * 10/10/10
Tricep pushdowns
140 * 10/10/10
Face pulls
60 * 10/10/10
Bench
210 * 3
220 * 3
235 * 3 + 1
OHP @ 55%
85 * 10/10/10/10/10
Pulldowns
130 * 10/10/10/10/10
Curls
70 * 10/10/10
Tricep pushdowns
140 * 10/10/10
Face pulls
60 * 10/10/10
Monday, May 7, 2012
5/7/12
C4W2
Squats
225 * 3
240 * 3
250 * 3 + 2
Deads @ 55%
170 * 10/10/10/10/10
Twisted crunches * 20/20/20/20/20
Squats
225 * 3
240 * 3
250 * 3 + 2
Deads @ 55%
170 * 10/10/10/10/10
Twisted crunches * 20/20/20/20/20
Saturday, May 5, 2012
Wednesday, May 2, 2012
5/2/12
C4W1
Bench
195 * 5
210 * 5
220 * 5
OHP @ 50%
75 * 10/10/10/10/10
Pulldowns
130 * 10/10/10/10/10
Curls
70 * 10/10/10
Tricep pushdown
140 * 10/10/10
Face pulls
60 * 10/10/10
Bench
195 * 5
210 * 5
220 * 5
OHP @ 50%
75 * 10/10/10/10/10
Pulldowns
130 * 10/10/10/10/10
Curls
70 * 10/10/10
Tricep pushdown
140 * 10/10/10
Face pulls
60 * 10/10/10
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