The rest of April

Wednesday, April 25, 2012 LAF ASH

Quads

Leg Press: 90x15, 180x10x2, 270x10, 320x10, 350x10

Squat: 55x10, 105x10, 135x10, 165x8, 185x6

Leg Extension: 65x10, 85x10, 105x10

Walking Lunge DB: 25x12x3

Front Squat: 55x20, 65x20

Calves: 90x12, 140x12, 160x12, 180x10

No cardio today

StarTrac leg press – no sled weight known

Nautilus Nitro Leg Extension

Slept in today because I was really tired

Calves SS with front squat

On plan

Thursday, April 26, 2012 LAF ASH

Chest and Triceps

Flat DB Press: 30x10, 35x8, 35x7

Slight Incline DB Press: 20x10, 25x10, 30x10

Flat Bar Press: 55x12, 60x10, 75x10, 85x8, 95x8

Close Grip DB Press: 20x10, 25x10, 30x10x2

Reverse Pressdown: 30x12, 40x12, 50x12, 60x12

1 Arm Rope Press: 20x12x2

Not sure if I did cardio this day – nothing was listed so I would assume no

Very tired – did not sleep well last night

StarTrac cable system

Friday, April 27, 2012 EXF

Back and Biceps

Pull ups: 60x12x2, 50x10x2

Bent Over Row: 95x10, 115x8, 125x6x2

Rope Pulldown: 60x10, 80x8x2

Straight Arm Pulldown: 30x12, 40x10x2

Stiff Leg Deads Bar: 135x12, 155x12, 175x12

Double Leg Curl: 40x12, 50x10, 60x10, 70x10x2

Cardio: HIIT 8x20 Sprints

Straight arm pulldown on Icarian cable system

Pullups – assisted on Icarian machine. Still a little weird on the incision area, but definitely much better – however, I need to get this area to focus more on the lats instead of the lower chest muscles.

Rope pulldown on Life Fitness cable system

On plan

Saturday, April 28, 2012 EXF

Shoulders and Biceps

DB Shoulder Press: 15x10x2, 20x8x3

1 Arm Cable Side Lateral: 5x10, 10x10x2

Seated Rear Delts: 10x12x3

SS Up Right Row: 30x10, 30x12x2

Hammer Curl: 15x8, 20x6, 20x5x2

Close Grip Curl: 20x10, 30x10x2

1 Arm Cable Curl: 15x12, 20x12

Cardio: 30 min on bike

Slept well, but tired today

Not on plan

Sunday, April 29, 2012 EXF

Quads

Leg Press: 90x15, 180x10x2, 270x10, 360x8x2

Squat: 45x10, 65x10, 95x8, 135x8, 155x8, 185x6

Leg Extension: 65x10, 80x10, 95x10

Walking Lunge DB: 25x12x3

Front Squat: 45x20, 65x20

Calves: 45x12, 65x12x3

No sure if I did cardio today…

Paramount Leg Press machine – no sled weight listed

Seated calves SS with Front Squat

Sore right hamstring

Nautilus leg extension

Not on plan

Monday, April 30, 2012 – OFF

Not on plan