Macros:
C-104.7
P-152.5
F-41.5
Upper Body Giant circuit-1 warm set 3 working
db chest press 20/10, 27.5/10,10,10
bent row 65/10 95/10,10,10
seated shoulder press(on ball) 15/10 20/10,10,10
barbell curl 45/10,10,10,10
ez bar tri press 65/10 70/10,10,10
bike 45 min
Monday, March 21, 2011
Sunday, March 20, 2011
Saturday March 19, 2011
Macros:
C-164.7
P-142.5
F-41.5
Legs/abs
Step ups ss w/ 17.5/10x3
jump squats 10 x 3
stiff deads 75/10, 105/10, 120/10, 125/10
1.5 squats 75/10,85/10, 95/10
ham curl 50/10,55/10,10
Bike 45 min
C-164.7
P-142.5
F-41.5
Legs/abs
Step ups ss w/ 17.5/10x3
jump squats 10 x 3
stiff deads 75/10, 105/10, 120/10, 125/10
1.5 squats 75/10,85/10, 95/10
ham curl 50/10,55/10,10
Bike 45 min
Saturday, March 19, 2011
Friday, March 18, 2011
Thursday, March 17, 2011
Tuesday, March 8, 2011
Monday, March 7, 2011
Sunday Feb 6,2011
Macros:
C-96.7
P-136.5
F-55.5
Legs/abs
Step ups ss w/ 15/10x3
jump squats 10 x 3
stiff deads 65/10, 105/10, 120/10, 125/10
1.5 squats 65/10,75/10,85/10
ham curl 45/10,50/10,10
abs circuit x3
legs up 8/15
twists 8/10
plank 60 sec
Cardio bike 45 min
C-96.7
P-136.5
F-55.5
Legs/abs
Step ups ss w/ 15/10x3
jump squats 10 x 3
stiff deads 65/10, 105/10, 120/10, 125/10
1.5 squats 65/10,75/10,85/10
ham curl 45/10,50/10,10
abs circuit x3
legs up 8/15
twists 8/10
plank 60 sec
Cardio bike 45 min
Sunday, March 6, 2011
Saturday March 5, 2011
Macros:
C-216.3
P-133.2
F-51.8
Upper Body Giant circuit-1 warm set 3 working
db chest press20/10, 27.5/10,10,10
bent row 65/10 95/10,10,10
seated shoulder press(on ball) 15/10 20/10,10,10
barbell curl 45/10,10,10,10
ez bar tri press 65/10 70/10,10,10
bike 45 min
C-216.3
P-133.2
F-51.8
Upper Body Giant circuit-1 warm set 3 working
db chest press20/10, 27.5/10,10,10
bent row 65/10 95/10,10,10
seated shoulder press(on ball) 15/10 20/10,10,10
barbell curl 45/10,10,10,10
ez bar tri press 65/10 70/10,10,10
bike 45 min
Saturday, March 5, 2011
Wed-Fri March 2-4, 2011
Wed
Macros:
C-101.3
P-141.2
F-54.1
Cardio-30 min
Thurs
Macros:
C-85.2
P-125.3
F-48.1
no training
Fri
Macros:
C-75
P-160.3
F-60.5
no training
Macros:
C-101.3
P-141.2
F-54.1
Cardio-30 min
Thurs
Macros:
C-85.2
P-125.3
F-48.1
no training
Fri
Macros:
C-75
P-160.3
F-60.5
no training
Wednesday, March 2, 2011
Tuesday March 1, 2011
Macros:
C-83.8
P-152.7
F-85.1
legs
leg ext 40/10, 50/10, 15
leg curl 25/10, 35/10,15
barbell squat 75/10, 95/10,15
stiff deads 75/10, 95/10,15
leg press 135/10, 180/10,15
C-83.8
P-152.7
F-85.1
legs
leg ext 40/10, 50/10, 15
leg curl 25/10, 35/10,15
barbell squat 75/10, 95/10,15
stiff deads 75/10, 95/10,15
leg press 135/10, 180/10,15
Tuesday, March 1, 2011
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