GYM

Sunday July 05, 2009 Chest and Bis LA FITNESS with Josh and Justin 8/10

1. Incline DB Presses: 50x10...80x10...105x8...115x8 (felt weak on these??) should have gotten 125s for sets....

2. Wide Grip Hammer Presses: 8 45sx10x4

3. Superset seated machine press/Seated Dip machine/Pec Deck for 4 sets

4. Hammer Incline: 4 45sx12...4 45s & 2 25sx10x3

5. Seated DB curls - Hammer curl on way up SLOW regular negative curl: 35x10x4

6. Standing Barbell Curls: Drop set: 110x7/100x7/80x7 for 4 sets

7. Machine Preacher Curls: bunch of reps and sets.

GYM

LA Fitness with Katie Thursday July 02, 2009 6/10

1. DB Seated Presses: 50x10...80x6....105x5 VERY heavy...shoulders are shot for some reason?

2. Seated HAMMER Unilateral Presses: 6 45sx8x3

3. Seated Machine Presses: stackx8x2

4. Incline Rear Delt Laterals: 40x12x3

5. HAMMER High Row: 6 45sx12...6 45s&2 25s x 8x2

6. Recline Rows: x15x3

7. Swiss Ball Neck Bridges: x8x3

7. Standing Cable Face Pulls: 170x12x4

O Lifts

July 01, 2009 Wednesday TRINITY 7/10

1. Snatch: 95x3...135x3...155x2...185x1...195x1 (missed)...185x1...185x1...185x1

2. C&J: 135x3...185x1x4

3. Safety Bar Squats: 135x5...225x3...275x3...275x3

4. Glute Ham Raises: x6...x6

Squats felt heavy. Been slacking on squats...Need to do more...

O Lifts

Monday JUNE 29 TRINITY 6/10

1. Snatch: 95x3...135x3...155x3...185x2...195x1 (missed x 5)...185x1...185x1...185x1

2. Back Squats: 135x3...225x3...315x3...315x3...315x3

GYM

June 28 SUNDAY LA Fitness with Katie 8/10

1. Bench: 135x10...225x8...275x8...315x6...345x5...225x25

2. Hammer Incline: 4 45sx8...same

3. Dips: x 15

4. Feet elevated - Recline Rows: x15...x15...x15

5. Standing Cable rows: 165 x 12...175x12...same

6. Incline DB Curls: 50 x 8...same...same

7. Machine Unilateral Preacher Curls: 60x10...same...same

8. Tricep Pushdowns

9. Swiss Ball Neck Bridges: x 8..same...same

Outdoor Conditioning

June 28 Saturday with Tom and Josh 8/10

1. Med Ball Wall Throws for height

2. Big Rock Carry for Distance and two 30 second sprints.

3. Xterra Pull: 90 yards..31 seconds.

GYM LIFTING

LA Fitness with Katie and Josh 8/10 Shoulders & BIS 06/25/09 Thursday

1. HAMMER Unilateral Seated PRESS:

4 45sx10...6 45sx8...6 45sx8...6 45s & 2 10s x 6

2. Laterals:

40 s/30s/20s supersets for 4 sets

3. Seated Machine Press superset with seated laterals for 3 sets.

4. Standing HAMMER Shrugs: 6 45sx10...8 45sx8...same