Workouts Thur 11/21 - Tues 11/26

Just gonna get right to it:

Thur 11/21

Quads & Shoulders:

BB O/H Press                 60lb    3x15
BB Squat                      130lb   3x15
Alt DB Front/Side Raise   10lb    3x12
DB Lunges                    22.5lb  3x15
DB Rear Delt Row           22.5    3x15 ea
Goblet Squat - KB           40lb    3x20
Arnold Press                  15lb    3x15
Step Ups w/DB               22.5's 3x10ea

Bicep/Tricep:

Concentration Curls        22.5lb   3x10 ea
Dips                              bw       3x20
Inner Bicep Curl              15lb     3x15
Skull Crushers               45lb bar 3x15

Abs:

Hanging knee raise            3x15
KB Side Oblique Bends       3x20 ea
Ab Wheel Rollouts             3x15
Crunch (knees up)              3x25
The Triple w/med ball         3x20/15/10
Russian Twists w/med ball  3x20ea 


Friday 11/22 @ Monon Center

Upper & Lower body

Smith Machine Squats - 155lb - 3x15
Cable Flyes (upper chest) - 25lb - 1x20, 2x15
Single Leg Ham Curl - 35lb=1x15, 30lb=1x15 1x12
Lat Pulldown - 67.5lb - 3x15
Seated Calf Raise - 90lb - 2x15, 1x12 (ouch!)
Rear Delt Flyes - 60lb - 3x15  (1st set=75lbx10reps, 2nd set=65lbx10 reps)
Glute Kickbacks - 110 lb - 3x15
Leg Press - 280lb (need to increase weight) - 3x15
Pec Deck - 55lb=2x20, 60lb=1x15
Deadlift - 135lb - 2x12 (this was the set I referred to in my last post...)
Seated Cable Row - 70lb=1x15, 60lb=2x15
O/H Press Machine - 70lb (too heavy) - 1x15, 2x10
Low back extension - 25lb - 3x15
Leg Extension - 75lb 3x12
Assisted pullups - 14 - 1/12, 1x10, 1x8

Ran out of time


Saturday  11/23    
9am BodyPump
10am BodyCombat

Sunday 11/24
9:30am BodyPump
10:30am BodyCombat
11:30am CXWorx

Monday 11/25  - Lift @ Monon

DB Chest Press - 35lb - 1x8, 2x10
B/O Row - 30lb - 1x12, 2x10
BB Squat - 185lb - 3x10
Deadlift - 135lb=1x10, 155lb=2x10
DB Front to Side Raise - 15lb=1x8 ea, 12lb=2x10ea
Seated Row - 70=1x10, 75=2x10

Cable Flyes (upper) - 25lb=1x12, 30lb=2x10
Lat Pulldown - 70lb - 3x10
Leg Extension - 85lb - 3x10
Lying Ham Curl - 75lb - 3x10
O/H Press - 60lb - 3x10
Back Ext - 25lb - 3x12

Seated Calves - 90lb - 3x10

Modular Arm Curl - 35lb=1x10, 30lb=2x10
Rope Pulldown - 50lb=1x10, 60lb=2x10
Close-Grip pullups - 14 - 3x10
Tricep Dips - 8 - 3x10

(Sauna)

Tuesday 11/26   
(Random lifting before BodyPump)

Hanging knee raise - 4x15
Wide Pullups - 3x15
Close-Grip Pullups - 1x15
Rear Delt Flyes - 3x15
Adductor/Abductor - 3x15 ea


Dat's all for now!

HAPPY THANKSGIVING!!!