WEEK 1

After the last set of each rep range I judge how hard the lift was. [E] = easy [D] = decent [M] = moderate [H] = Hard

MONDAY (Biceps and Triceps)



Pull-ups [NS = no straps] (4 sets: 8, 8, 4, 5)

Seated Preacher Curl Machine (4 sets: 275x5, 275x5[M], 225x10, 225x10[M])

DB Incline Iso Curl (4 sets: 60x5, 60x5[M], 40x10, 40x10[M])

Cable High Curl (4 sets: 80x5, 90x5[M], 60x10, 70x10[M])

Weighted Dips (4 sets: 90x5, 90x5[D], 45x10, 45x10[D])

Seated Tri Ext. Machine (4 sets: 275x5, 275x5[D], 225x10, 225x10[D])

Standing Cable Tricep PD's (4 sets: 175x5, 190x5[D], 210x10, 210x10[D])



TUESDAY (Abs, Cardio, Traps)



Morning: Abs and Cardio

Abs: 3 sets of Roman Chair Leg Lift (x12) with 10 lb DB between feet

Cardio: 20 mins bike (2 minute speed intervals)

Afternoon: Traps

Shrugs [NS] (4 sets: 315x5, 325x5[D], 315x10, 315x10[M])

Upright BB Row [NS](4 sets: 135x5, 155x5[D/M], 135x10, 135x10[M]

Cable Rope Upright Row (4 sets: 90x5, 100x5[D], 100x10, 100x10[M])

Cable Iso Shrug (4 sets: 210x5, 210x5[E], 210x10, 210x10[D] 210 is as high as it goes, unforunately)


WEDNESDAY (Cardio and Chest)


Morning: Cardio (Stair stepper 20 minutes in 2 minute speed intervals)

Afternoon: Chest

BB Flat Bench [NL = No liftoff assistance] (4 sets: 315x5, 325x5[D], 245x10, 255x10[D])

DB Incline [approx. 30 deg.] (4 sets: 110x5, 110x5[D], 70x10, 70x10[D])

DB Flat Flye (4 sets: 40x5, 40x5[D], 30x10, 30x10[D])

Cables [low grip to high] (4 sets: 60x5, 60x5[D/M], 40x10, 40x10[M])


THURSDAY: (Cardio and Back)


Morning: Cardio (10 swim laps - it took a while. I'm not used to swimming, it's harder than I remember)

Afternoon: Back

Pull-ups [NS] (4 sets: 45x4, 45x3[M/H], 8, 8[M])

Slightly Bent-over Row [NS] (4 sets: 275x5, 285x5[M], 185x10, 195x10[D])

Iso Low Row Machine [NS] (4 sets: 225x5, 245x5[D], 225x10, 225x10[D])

Iso High Row Machine [NS] (4 sets: 225x5, 245x5[D], 225x10, 225x10[D])


FRIDAY: Shoulders

Seated Shoulder Press Machine (4 sets: 275x5, 285x5[D], 225x10, 225x10[M])

Leaning DB Lateral Raise (4 sets: 40x5, 40x5[D], 25x10, 25x10[D/M]

Forward DB Raise [from outside of hips to middle of body with hammer curl grip] (4 sets: 60x5, 50x5[D], 30x10, 30x10[D])

Reverse Pec Deck [hold for 2 count] (4 sets: 140x5, 140x5[E], 95x10, 95x10[D])


I think I am going to be adding in a leg workout next week. I'll post and let you know what it consists of.

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WEEK 2

MONDAY (Biceps and Triceps and Practice)



Seated Preacher Curl Machine (4 sets: 285x5, 285x5[D], 235x10, 235x10[M])

DB Incline Iso Curl (4 sets: 60x5, 60x5[D], 40x10, 45x10[D/M])

Cable High Curl (4 sets: 90x5, 100x5[D], 70x10, 70x10[D/M])

Pull-Ups NS (4 sets: 8, 5, 5, 4.5 [H])

Weighted Dips (4 sets: 100x5, 100x5[/M], 55x10, 55x10[D/M])

Seated Tri Ext. Machine (4 sets: 285x5, 285x5[D/M], 235x10, 235x10[M/H])

Standing Cable Tricep PD's (4 sets: 205x10, 205x10[D], 205x10, 205x10[M])

Practice: (Warm-up calesthenics, and approx. 16 over the head backwards throws (16lb shot) and approx. 12 power stance throws)



TUESDAY (Traps, Practice, Track Lift)


Shrugs [NS] (4 sets: 325x5, 345x5[M-grip], 315x10, 315x10[M])

Upright BB Row [NS](4 sets: 155x5, 165x5[D], 135x10, 140x10[M]

Cable Rope Upright Row (4 sets: 130x5, 145x5[D], 100x10, 115x10[D])

Cable Iso Shrug (4 sets: 205x10, 210x10[E], 210x10, 210x10[D] 210 is as high as it goes, unforunately)

Pracice (about same as yesterday)

Track Lift (Can't really remember but it sucked)



WEDNESDAY (Just Practice)

About the same, just a little less



THURSDAY: (Back, Practice, Track Lift)


Pull-ups [NS] (4 sets: 25x5, 25x5[H], 8, 7[H])

Slightly Bent-over Row [NS] (4 sets: 285x5, 295x5[M], 195x10, 205x10[E])

Iso Low Row Machine [NS] (4 sets: 275x5, 275x5[D], 235x10, 235x10[D])

Iso High Row Machine [NS] (4 sets: 275x5, 275x5[D], 235x10, 235x10[D])

Practice (about same)

Track Lift (It was shitty)


FRIDAY: (Light Practice - Meet Tomorrow)


SATURDAY: Meet


This week was weird because I'm just getting into this track thing. I have to adjust to it but I'll get back to it, don't worry.

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WEEK 3

MONDAY (Biceps and Triceps and Practice)



Seated Preacher Curl Machine (4 sets: 295x5, 295x5[D], 235x10, 245x10[M])

DB Incline Iso Curl (4 sets: 65x4, 65x4[H], 45x10, 45x10[D])

Cable High Curl (4 sets: 100x5, 100x5[D/M], 70x10, 80x10[D/M])

Pull-Ups NS (4 sets: 25x3, 25x3[H], 0x5, 0x3[H])

Weighted Dips (4 sets: 100x5, 100x5[D/M], 55x10, 55x10[D])

Seated Tri Ext. Machine (4 sets: 295x5, 295x5[D/M], 245x10, 245x10[D/M])

Standing Cable Tricep PD's (4 sets (different machine than last week): 145x5, 145x5[H], 100x10, 100x10[D])