Thoughts for Barter

081203
deadlift: 170*6, 170*6, 175*6, 175*6
circuit [incline bench: 105*6, 105*6, 105*6, 110*6
one arm row: 30*6, 35*6, 35*6, 35*6]

081121
squat: 230*6, 235*6, 240*6, 240*6
circuit [chin up: 6, 6, 6, 6
military press: 80*6, 80*6, 80*6, 80*6]

081119
dead lift: 175*6, 180*6, 180*6, 175*6
circuit [incline bench: 110*6, 115*6, 115*6, 110*6
one arm row: 40*6, 40*6, 40*6, 40*6]

081117
squat: 225*6, 230*6, 235*6, 240*6
circuit [chin up: 6, 6, 6, 6
military press: 75*6, 80*6, 85*6, 80*6

081114
dead lift: 175*6, 175*6, 175*6, 175*6
circuit [incline bench: 105*6, 110*6, 115*6, 115*6
one arm row: 37.5*6, 40*6, 40*6, 40*6]

081113
squat: 225*6, 225*6, 230*6, 235*6
circuit [chin up: 6, 6, 6, 6
military press: 75*6, 80*6, 80*6, 75*6]

081111
dead lift: 170*6, 175*6, 175*6, 170*6
circuit [incline bench: 100*6, 105*6, 110*6, 110*6
one arm row: 35*6, 35*6, 37.5*6, 40*6]

081109
squat: 225*6, 230*6, 230*6, 225*6
circuit [chin up: 6, 6, 6, 5
military press: 70*6, 75*6, 80*6, 75*6]

081107
squat: 225*6, 225*6, 225*6, 225*6
circuit [chin up: 6, 6, 5, 5
military press: 65*6, 70*6, 75*5, 75*5]

081105
dead lift: 165*6, 170*6, 170*6, 175*6
circuit [incline bench: 95*6, 95*6, 100*6, 105*6
one arm row: 30*6, 30*6, 35*6, 35*6]

081022
squat: 225*6, 225*6, 230*6, 240*6
circuit [chin up: 6, 6, 6, 6
military press: 70*6, 70*6, 75*6, 75*6]

081021
dead lift: 170*6, 170*6, 170*6, 175*6
circuit [incline bench: 105*6, 105*6, 105*6, 110*6
one arm row: 35*6, 35*6, 35*6, 37.5*6]

081019
squat: 225*6, 225*6, 225*6, 225*6
circuit [chin up: 6, 6, 6, 5
military press: 70*5, 70*5, 70*5, 65*5]

081015
dead lift: 155*6, 175*6, 175*6, 155*6
circuit [incline: 95*5, 100*5, 105*5, 105*5
1 arm row: 20*6, 25*6, 30*6, 30*6]

081014
squat: 185*6, 200*6, 225*6, 225*6
circuit [chin up: 6, 6, 6, 6
military press: 65*6, 70*6, 75*6, 75*6]

09.07.08 - 10.02.08

SUNDAY	9/07/08	9/14/08	9/22/08	9/28/08
1) Hang Clean	65*5	70*5	80*5	85*5
5 sets * 5 reps	60*5	75*5	85*5	90*5
120 sec rest	55*5	80*5	90*5	95*5
	60*5	75*5	85*5	90*5
	60*4/60*1	70*5	80*5	85*5
2) Squat	175*5	190*5	200*5	215*5
5 sets * 5 reps	180*5	195*5	205*5	220*5
120 sec rest	185*5	200*5	210*5	225*5
	190*5	195*5	205*5	230*5
	185*5	190*5	200*5
MONDAY	9/08/08	9/15/08	9/23/08	9/29/08
1) Dead Lift	155*5	180*5	190*5	200*5
5 sets * 5 reps	160*5	185*5	195*5	205*5
120 sec rest	165*5	190*5	200*5	210*5
	170*5	185*5	195*5	205*5
	175*5	180*5	190*5	200*5
2) Bench	105*5	115*5	125*5	135*5
5 sets * 5 reps	110*5	120*5	130*5	135*5
120 sec rest	115*5	125*5	135*5	135*5
	110*5	120*5	130*5	135*5
	105*5	115*5	125*5	135*5
WEDNESDAY	9/10/08	9/17/08	9/25/08	10/01/08
1) Hang Clean	60*5	75*5	85*5	85*5
5 sets * 5 reps	65*5	80*5	90*5	90*5
120 sec rest	70*5	85*5	95*4/95*1	95*5
	75*5	80*5	90*5	90*5
	70*5	75*5	85*5	85*5
2) Squat	185*5	195*5	200*5	200*5
5 sets * 5 reps	190*5	200*5	205*5	225*5
120 sec rest	195*5	205*5	210*5	225*5
	190*5	200*5	215*5	225*5
	185*5	195*5	220*5	225*5
THURSDAY	9/11/08	9/18/08	9/26/08	10/02/08
1) Dead Lift	175*5	200*5	200*5	190*5
5 sets * 5 reps	180*5	190*5	205*5	195*5
120 sec rest	185*5	195*5	210*5	200*5
	180*5	190*5	205*5	195*5
	175*5	185*5	200*5	190*5
2) Bench	110*5	120*5	136.25*5	136.25*5
5 sets * 5 reps	115*5	125*5	136.25*5	135*5
120 sec rest	120*5	130*5	130*5	140*5
	115*5	125*5	130*5	135*5
	110*5	120*5	125*5	135*5

080904
Squat: 155*6, 160*5, 165*5, 170*5
Incline Bench: 60*5, 85*5, 95*5, 95*5
Running: 5min warm up, 1 mile, 2min cool down
Stretch

05.25.08 - 06.19.08

SUNDAY	5/25/08	6/1/08	6/8/08	6/15/08
1) Hang Clean	65*5	80*5
5 sets * 5 reps	70*5	85*5
120 sec rest	75*5	90*4 /85*1
	80*5	85*5
	75*5	80*5
2) Squat	175*5	190*5
180*5	180*5	195*5
120 sec rest	185*5	200*5
	190*5	195*5
	186.25*5	190*5
MONDAY	5/26/08	6/2/08	6/9/08	6/16/08
1) Dead Lift	170*5	175*5
5 sets * 5 reps	165*5	180*5
120 sec rest	160*5	185*5
	155*5	180*5
	150*5	175*5
2) Bench	110*5	110*5
5 sets * 5 reps	105*5	115*5
120*5	120*5	120*5
	115*5	115*5
	110*5	120*5
WEDNESDAY	5/29/08	6/4/08	6/11/08	6/11/08
1) Hang Clean	75*5
5 sets * 5 reps	80*5
120 sec rest	85*5
	80*5
	75*5
2) Squat	185*5
5 sets * 5 reps	190*5
120 sec rest	195*5
	190*5
	185*5
THURSDAY	5/30/08	6/5/08	6/12/08	6/19/08
1) Dead Lift	165*5
5 sets * 5 reps	170*5
5 sets * 5 reps	175*5
	170*5
	165*5
2) Bench	110*5
116.875*5	115*5
120 sec rest	116.875*5
	115*5
	110*5

03.31.08 – 04.25.08

MONDAY	3/31/08	4/7/08	4/14/08	4/21/08
1) Squat	160*5
3 sets * 5 reps	165*5
120 sec rest	175*5
2) Bench	115*5
3 sets * 5 reps	115.625*5
120 sec rest	116.25*5
3) Dead Lift	160*5
3 sets * 5 reps	165*5
120 sec rest	170*5
WEDNESDAY	4/2/08	4/9/08	4/16/08	4/23/08
1) Squat	140*6
3 sets * 5 reps	145*6
120 sec rest	150*6
2) Bench	95*6
3 sets * 5 reps	100*6
120 sec rest	105*6
3) Dead Lift	130*6
3 sets * 5 reps	135*6
120 sec rest	140*6
FRIDAY	4/4/08	4/11/08	4/18/08	4/25/08
1) Squat	175*5
3 sets * 5 reps	180*5
120 sec rest	185*5
2) Bench	115*5
3 sets * 5 reps	116.875*5
120 sec rest	120*5
3) Dead Lift	170*5
3 sets * 5 reps	175*5
120 sec rest	180*5

02.25.08 – 03.28.08

MONDAY	2/25/08	3/3/08	3/17/08	3/24/08
1) Squat	135*5	165*5	175*5
3 sets * 5 reps	155*5	170*5	180*5
120 sec rest	160*5	175*5	185*5
2) Bench	95*5	105*5	115*5
3 sets * 5 reps	115*5	110*5	115.625*5
120 sec rest	105*5	115*5	116.25*5
3) Dead Lift	135*5	150*5	165*5
3 sets * 5 reps	145*5	155*5	170*5
120 sec rest	150*5	165*5	175*5
WEDNESDAY	2/27/08	3/5/08	3/19/08	3/26/08
1) Squat	110*6	135*6
3 sets * 5 reps	125*6	140*6
120 sec rest	130*6	145*6
2) Bench	75*6	95*6
3 sets * 5 reps	90*6	95*6
120 sec rest	85*6	95*6
3) Dead Lift	110*6	135*6
3 sets * 5 reps	115*6	135*6
120 sec rest	120*6	135*6
FRIDAY	2/29/08	3/14/08	3/21/08	3/28/08
1) Squat	155*5	170*5
3 sets * 5 reps	160*5	175*5
120 sec rest	165*5	180*5
2) Bench	100*5	110*5
3 sets * 5 reps	105*5	115*5
120 sec rest	110*5	115.625*5
3) Dead Lift	150*5	160*5
3 sets * 5 reps	155*5	165*5
120 sec rest	160*5	170*5

071125
10 pull ups

071121
37 pulls ups: 15, 10, 12

071119
28 pull ups: 13, 15
30 balance ball sit ups
30 balance ball sit ups w/ medicine ball: 10, 20

071118
41 pull ups: 12, 16, 13

071117
4 mi running

071116
35 pull ups: 16, 13, 6
40 balance ball sit ups

071114
15 pull ups
35 balance ball sit ups

071113
2 mi running
14 pull ups

071110
30 pull ups: 15, 15
130 balance ball sit ups: 35, 35, 30, 30

071109
30 pull ups: 15, 15
67 balance ball sit ups: 32, 35
30 min run: 3 mi+

071108
Dyna flex: 3 min ea
30 min run: 3 mi+
15 pull ups
32 balance ball sit ups

071106
30 min run: 3 mi+

071105
basketball jump shot & curling drills

071104
38 pull ups: 13, 12, 13
90 balance ball sit ups: 30, 30, 30

071103
25 pull ups: 13, 12
30 balance ball sit ups: 30, 30

071101
24 pull ups: 12, 12
55 balance ball sit ups: 25, 30

071031
Dyna flex: 3 min ea
30 pull ups: 10, 10, 10
75 balance ball sit ups: 25, 25, 25

071030
16 pull ups: 8, 8
65 balance ball sit ups: 20, 25, 20
Dyna flex: 3 mi ea
3.5 mi running

071027
60 balance ball sit ups: 20, 20, 20
16 pull ups: 8, 8

071026
40 balance ball sit ups: 20, 20
Dyna flex: 2 mi ea
Dyna flex fingers: 1 mi ea

071018
1 mi running dribble
20/30 free throws
10 lay ups left
11 lay ups right
2 fast break lay ups
1 mi dribbling and ball handling

071017
40 pull ups: 10, 8, 10, 12
45 balance ball sit ups: 15, 15, 15

071016
2 mi running
P90X stretch

071015
9 pull ups
25 balance ball sit ups
decline bench: 115lbs*8, 115lbs*6, 115lbs*5
abdominal crunch: 40lbs*10, 50lbs*10, 50lbs*10
squats: 75lbs*8, 105lbs*8, 115lbs*8
parallel ab leg raises: 20, 20, 20
lateral pull down: 75lbs*10 (slow), 90lbs*10, 105lbs*8, 90lbs*5 (slow)

071014
12 pull ups: 6, 8
40 balance ball sit ups: 20, 20

071013
60 balance ball sit ups: 15, 10, 15, 20

071012
15 pull ups: 5, 5, 5
11 single leg squats: 11
basketball handling drill with medicine ball
P90X: plyometrics @ 50% reps

071011
40 incline push ups: 20, 20
20 flat push ups: 20
28 pull ups: 5, 6, 7, 5, 5
P90X: ab ripper X @ 50% reps

071002
45 v-ups: 15, 15, 15
125 mason twists: 25, 50, 50
75/75 bicycle kicks: 25, 25, 25
30 scissors: 10, 10, 10
25 push-ups

070927
lat pull downs: 50lbs*10, 75lbs*9, 90lbs*8
abdominal crunch: 40lbs*10, 50lbs*8, 50lbs*8, 50lbs*10
military press: 50lbs*10, 60lbs*8, 70lbs*6
swim pull: 40lbs*5, 50lbs*10, 50lbs*10
swim push: 40lbs*5, 40lbs*10, 40lbs*10
6 laps swimming: 2 free, 4 breast

070925
25 pull ups: 5, 5, (24hr) 5, 5, 5
20 push ups incline
bench: 95lbs*8, 105 lbs*8, 105 lbs*6, 105 lbs*6
lunges: 20lbs db*5, 20lbs db*5, 20lbs db*10
leg press: 180lbs*8, 180lbs*8, 180lbs*8

070916
abs workout

070915
80 balance ball sit ups: 20, 20, 20, 20
55 single leg squats: 11, 11, 11, 11, 11

070914
38 curls: 8, 8, 8, 8, 6
12 balance ball push ups
22 pull ups: 8, 6, 5, 3
24 flat curls: 8 (40 lbs), 8 (40 lbs), 8 (40 lbs)
30 lateral raises: 10, 10, 10
24 schwarzenegger dumbbell press: 8 (20 lbs), 8 (20 lbs), 8 (20 lbs)
30 lat pull downs: 10, 10, 10

070913
15 dolphin push ups
44 squats: 22, 22
30 decline push ups: 15, 15
70 triceps dips: 50, 20
11 single leg squats

070910
39 tri extensions: 15 (10 lbs), 8 (15 lbs), 8 (15 lbs), 8 (15 lbs)
80 balance ball sit ups: 15, 20, 25, 20
30 balance ball push ups: 10, 10, 10
30 dolphin push ups: 10, 10, 10
30 decline push ups: 15, 15
33 single leg squats: 11, 11, 11

070908
35 push-ups
60 tri dips
11 single leg squats
20 tri extensions
15 balance ball sit ups

070907
85 push-ups
33 single leg squats
100 tri dips
22 squats w/ 15 lbs dumbbells
45 balance ball sit ups
10 tri extensions w/ 10 lbs dumbbell
10 tri extensions w/ 15 lbs dumbbell
10 dolphin push-ups

070906
70 push-ups
100 tri dips
11 single leg squats

070905
Run: 16m03s
50 push-ups
40 body weight squats
20 tri dips
Stretch

060206
Squat: 60lbs*8, 60lbs*8, 60lbs*8, 60lbs*8
Bulgarian Split Squat: 12, 12
Behind-BackWrist Curl: 60lbs*20, 80lbs*20
Reverse Crunch: 20, 20, 20
Single-Leg Calf Raise: 15lbs*20, 15lbs*20, 10lbs*20, 10lbs*20

060106
Barbell Shoulder Press: 20lbs*8, 50lbs*8, 50lbs*8, 50lbs*8, 50lbs*8
Chinup: 8, 8, 8, 8, 8
Dumbbell Upright Row: 15lbs*10, 20lbs*10, 20lbs*10
Dumbbell Swing: 15lbs*12, 20lbs*12, 20lbs*12
Close-Grip Bench Press: 50lbs*10, 60lbs*10, 60lbs*9
Incline Hammer Curl: 10lbs*8, 10lbs*8, 10lbs*9

032206
Dumbbell Incline Press: 20lbs*12, 30lbs *10, 35lbs *8
Bench press: 70lbs *10, 80lbs *8, 90lbs *6

031806
Arnold press: 15lbs*10, 15lbs*10, 15lbs*10

031706
Half lunges: 10, 10, 10
1 leg squats: 10, 8, 8

031306
Barbell shoulder lifts: 30lbs*10, 35lbs*10, 40lbs*8, 20lbs*10
Barbell back lifts: 20lbs*10, 30lbs*10, 40lbs*7
Bent over Shoulder flys: 5(plate)lbs*10, 10lbs*5, 10lbs*5, 5lbs*10
Bent over dumbbell pulls: 10lbs*10, 15lbs*10, 25lbs*10, 15lbs*10

111505
Swimming: 10/4

102805
Swimming: 7/3

101605
Lower back lift: 10lbs*10, 15*10, 20*10, 10*10
Back lift: 25lbs*10, 30lbs*10, 50lbs*8, 30*10
Laying trap lift: 15lbs*10, 20lbs*10, 20lbs*8
Tri kick back: 15lbs*8, 15lbs*8, 10lbs*10

101405
Swimming: 11/4

101305
Swimming: 10/6

101105
Swimming: 9/3
Side Bridges: 7sec*10, 7sec*10

100905
Bench: 70*10, 90*10, 110*4, 70*10
Incline dumbbells: 30*10, 30*10, 30*10
Dumbbell flys: 15*10, 15*10, 20*6

100605
Pilates session 1

100505
Swimming: 1/3/3/10min (free/breast/race/tread)

100405
Iso-explosive squats: 10, 10, 10
Half lunges: 10, 10

100205
Swimming: 5/3/4 (free/breast/race)
Seated Military Press: 20lbs*10, 40lbs*10, 60lbs*5, 20lbs*10
Seated Arm Extensions w/ barbell /Pull-ups: 5lbs*10 /5, 5lbs*8/ 5, 10lbs*5+5lbs*5/ 5, 5lbs*10/ 5
Standing Shoulder Flys/Pull-ups: 5lbs*10/ 5, 5lbs*10/ 5, 10lbs*7/ 4+1, 5lbs*10/ 4+1
Seated Shoulder Flys: 5lbs*7, 5lbs*10, 5lbs*7, 5lbs*10

093005
Pilates session 1

092605
Side Bridges: 5sec*10, 5sec*10
Swimming: 10 laps freestyle, 5 laps breast stroke
Bench: 70lbs*10, 80lbs*10, 90lbs*8, 50lbs*10
Decline: 70lbs*10, 80lbs*10, 90lbs*8, 70lbs*10
Incline: 30lbs*10, 40lbs*10, 40lbs*10, 30lbs*10
Dumbbell French curl w/ twist: 10lbs*8, 10lbs*7, 10lbs*6

092505
Run: 1 mi warm-up, 3 mi: 24:18:31

092305
Pilates session 1
CIRCUIT 1
Arnold shoulder workout: 15lbs*8, 10lbs*8, 10lbs*8
Seated Arm Extensions w/ barbell: 5lbs*10, 5lbs*6, bar*6
Pull-ups: 5, 5, 5
CIRCUIT 2
Seated shoulder Flys: 5(plate)*10, 5lbs*5/5(plate)*5, 5lbs*6
Pull-ups: 5, 4, 3+1
Rubberband Curls: 10, 10, 10
CIRCUIT 3
Reverse Curls: 10lbs*8, 10lbs*8, 10lbs*8
Pull-ups: 4, 4, 2
Rubberband Curls: 10, 6, 5

092205
Swimming:

092105
Pilates session 1

092005
Swimming: 30min, 6 laps
Lower back lift: 10lbs*10, 20lbs*10, 25lbs*10
Back lift: 25lbs*10, 45lbs*10, 45lbs*8
Laying trap lift: 15lbs*10, 20lbs*10, 20lbs*10
Superman: 10, 10, 10

091905
Pilates session 1

091805
Decline Bench: 60lbs*10, 70lbs*10, 80lbs*10
Bench: 60lbs*10, 80lbs*10, 90lbs*6
Incline Dumbbells: 20lbs*10, 20lbs*10, 20lbs*10+5
French Curl Dumbbells w/ twist: 10*8, 10*8, 10*6

091705
Run: 4mi

091405
Pilates session 1
Swimming: 30min

091305
Swimming: 30min
Seated Arm Extensions w/ barbell: bar*10, 5lbs*10, 10lbs*10, 10lbs*10
Shoulder lifts: 20lbs*10, 20lbs*10, 20lbs*10
Shoulder flys: 10lbs*10, 10lbs*8, 10lbs*6
Dumbbell French curl w/ twist: 10lbs*8, 10lbs*8, 10lbs*7

091105
Swimming: 5* ½ laps, 5 laps, 3 races

091005
Lower back lifts: 20lbs*10, 40lbs*10
Back lifts: 40lbs*10, 50lbs*7, 50lbs*7, 60lbs*5
Laying Trap lifts: 15lbs*10, 20lbs*10, 25lbs*10, 30lbs*8
Superman: 10, 10, 10
Tri kick back: 10lbs*10, 15lbs*6, 15lbs*6, 15lbs*6
Dumbbell French curl w/ twist: 10lbs*8, 10lbs*8, 10lbs*7+1
Side bridges: 10*5s, 10*5s

090805
Swimming: ? laps

090705
Shoulders: shrugs, Arnold shoulder workout, etc
Swimming: ? laps

090904
Side bridges: 10s.*10*2 left and right
Wrist-to-knee curl up: 15*3
Medicine ball curl up: 10, 12
Swiss-ball crunches: 25
Medicine ball curl up: 20
Swiss-ball body hold: 30s.*2
Medicine ball leg drop (with basketball): 10*2
Pushups: 25, 20, 10

092304
Elastic band bicep curls: 15*3
Pushups: 10
Swiss-ball pushups: 10, 10
Diamond pushups: 25, 25
EZ chair decline pushups: 20
Swiss-ball crunch w/ medicine ball: 35
Swiss-ball sit up w/ medicine ball: 10
Swiss-ball crunch w/ medicine ball: 35, 35, 35

091504
Side Bridges: 10s.*10*2 left and right
Knee Ups: 10*2
Weighted Curl Ups: 10*2
Side Raise: 20*2 (20left/20right ea)
Push ups: 10, 10

090304
Side Bridges: 10s/5s.*10*1, 10s.*10*1 left and right
Triangle pushups: 25+5s.@5
Wide pushups: 20+5s.@5
Pushups: 15, 15
Swiss-ball pushups: 10
Swiss-ball crunches: 50

Wednesday, 082504
Knee Ups: 10*2
Weighted Curl Ups: 10*2
Side Raise: 15*2 (15left/15right ea)
Toes to Sky: 10*2
Curl up Twist: 10*2 (5left/5right ea)
Cycling Russian Twist: 10*2 (5left/5right ea)
Belly Tucks: 5*3
Slow Sit Ups: 5*3
Push Up Hold: 5*3

Monday, 081604
Toes to Sky: 10*2
Curl up Twist: 10*2 (5left/5right ea)
Cycling Russian Twist: 10*2 (5left/5right ea)

Saturday, 081404
Side Bridges: 10s.*10*2 left and right
Toes to Sky: 10*2
Curl up Twist: 10*2 (5left/5right ea)
Cycling Russian Twist: 10*2 (5left/5right ea)
Belly Tucks: 5*3
Slow Sit Ups: 5*3
Push Up Hold: 5*3
Swiss-ball push-ups: 15, 15, 12, 10
Push-ups: 15
Wide push-ups: 20, 20
Push-ups: 10

Thursday, 081204
Toes to Sky: 10*2
Curl up Twist: 10*2 (5left/5right ea)
Cycling Russian Twist: 10*2 (5left/5right ea)
Belly Tucks: 5*2
Slow Sit Ups: 5*2
Push Up Hold: 5*2
Side Bridges: 10s.*7 left and right

Tuesday, 081004
Belly Tucks: 5*5
Slow Sit Ups: 5*5
Push Up Hold: 5*5

Monday, 080904
Belly Tucks: 5*3
Slow Sit Ups: 5*3
Push Up Hold: 5*3

Saturday, 080704
Belly Tucks: 5*3
Slow Sit Ups: 5*3
Push Up Hold: 5*3

Wednesday, 080404
Belly Tucks: 5*3
Slow Sit Ups: 5*3
Push Up Hold: 5*3

Thursday, 062404
Lunges (15 lbs): 10, 15, 10

Tuesday, 062204
Push-ups: 25, 25, 20, 25, 10
Swiss-ball push-ups: 5

Wednesday, 052604
4 mile run: 34’59”53

Thursday, 052004
Iso-expolosive squats: 10*3

Monday, 051704
Swiss-ball push-ups: 15
Dolphin push-ups: 10
Push-ups: 15
Swiss-ball push-ups: 12, 15, 12
Dolphin push-ups: 10, 12, 10
Push-ups: 15

Tuesday, 051104
Push-ups: 15
Swiss-ball push-ups: 10, 15, 15, 9, 15, 15
Dolphin push-ups: 10
Push-ups: 10

Saturday, 042504
Swiss-ball push-ups: 15
Push-ups: 15, 20, 15
Swiss-ball push-ups: 10
Dolphin push-ups: 6, 6
Push-ups: 13
Swiss-ball crunches: 50, 50

Monday, 041904
Swiss-ball push-ups: 10
Push-ups: 10, 20, 20
Swiss-ball push-ups: 10
Dolphin push-ups: 10, 10
Swiss-ball push-ups: 10
Push-ups: 10, 10
Swiss-ball crunches: 50, 100
Push-ups: 10, 20

Thursday, 031804
Push-ups: 30, 25, 25, 20
Penguin crunches: 25, 55, 25

Thursday, 121803
Abs superset: 10 reps, 2 sets
Flat stomach
Slow up/Slow down sit-ups
Push-up holds

Wednesday, 121703
30min supersets
Group 1
Dumbbell seated overhead press (15 lbs)
Standing dumbbell curl (15 lbs)
Group 2
Ez-bar(dumbbell) lying triceps extension (18 lbs)
Underhand-grip dumbbell row (15 lbs)

Tuesday, 121603
Abs superset: 10 reps, 2 sets
Flat stomach
Slow up/Slow down sit-ups
Push-up holds

Sunday, 121403
Laying tri dips: 15 lbs * 10, 15 lbs * 10, 12.5 lbs * 10, 12.5 lbs * 10
Triangle pushups: 10, 15, 15, 15
Swiss-ball crunches: 34, 34, 34

Tuesday, 120903
Dumbbell press on swiss-ball: 12.5 lbs * 15, 15 lbs * 20, 15 lbs * 20, 15 lbs * 20
Incline dumbbell press on swiss-ball: 15 lbs * 15, 15 lbs * 15, 15 lbs * 20, 15 lbs * 20
Decline pushups on swiss-ball: 5, 5, 5
Flys on swiss-ball: 15 lbs * 12, 15 lbs * 12, 15 lbs * 12, 15 lbs * 12

Tuesday, 120203
Overhead tri raises: 10 (12.5 lbs), 10 (12.5 lbs), 10 (12.5 lbs), 7 (15 lbs)
Tri kickbacks: 12 (10 lbs), 10 (12.5 lbs), 10 (12.5 lbs)

Sunday, 113003
Incline pushups: 15, 15, 15, 15
Pushups: 15, 15, 15, 15
Decline pushups: 15, 15, 15, 15
Diving pushups: 5
Bent side lifts (back): 12 (10 lbs), 10 (15 lbs), 10 (12.5 lbs), 10 (12.5 lbs)

Tuesday, 112503
Curls: 10 (15 lbs), 10 (17.5 lbs), 10 (17.5 lbs), 10 (17.5 lbs)
Concentrated curles: 10 (17.5 lbs), 10 (15 lbs), 10 (15 lbs), 8 (15 lbs)
Forearm lifts:
Reverse forearm lifts:
Tri dips: 34, 33, 33

Sunday, 112303
Shoulder Raises (side): 12 (5 lbs), 12 (7.5 lbs), 12 (7.5 lbs), 10 (10 lbs)
Shoulder Press: 10 (17.5 lbs), 10 (17.5), 10 (17.5), 10 (10 lbs)
Arm Raises (front): 10 (7.5 lbs), 15 (7.5 lbs fast), 10 (7.5 lbs), 15 (7.5 lbs)
Back lifts:
Forearm lifts:

Thursday, 112003
Incline push ups: 15, 15, 15
Decline push ups: 15, 15, 15

Monday, 111003
Incline push ups: 10, 15, 15, 10
Flys: 10 (15 lbs), 10 (15 lbs), 10 (15 lbs), 10 (15 lbs)

Thursday, 110603
Tri kick back: 6 (15 lbs), 10 (10 lbs), 10 (10 lbs), 10 (10 lbs)
Tri overhead: 10 (10 lbs), 10 (10 lbs), 10 (10 lbs), 10 (10 lbs)
Tri dips: 15, 15, 15, 15

Sunday, 110203
Decline press: 10 (115 lbs), 10 (125 lbs), 6 (125 lbs), 8 (115 lbs)
Bench press: 10 (115 lbs), 10 (115 lbs), 8 (115 lbs), 8 (115 lbs)
Incline press: 10 (65 lbs), 10 (75 lbs), 10 (75 lbs), 10 (65 lbs)
Ped dec: 12 (60 lbs), 10 (75 lbs), 10 (60 lbs)

Thursday, 103003
Decline push ups: 15, 15, 15, 15
Incline push ups: 10, 10, 10
One leg squats: 12 (10 lbs ), 12 (15 lbs), 12 (17.5 lbs), 10 (17.5 lbs)
Oblique dips: 20 (17.5 lbs), 20 (20 lbs), 20 (25 lbs), 12 (30 lbs)
Push ups: 25

Tuesday, 102803
Tri dips w/ elevated legs: 15, 15, 15

Monday, 102703
Decline push ups: 15, 15, 15
Incline push ups: 15, 15, 15
Push ups: 10, 10, 10

Thursday, 102303
Curls: 12 (10 lbs), 10 (12.5 lbs), 10 (15 lbs), 8 (17.5lbs), 8 (17.5lbs)
Shoulder lifts: 10 (5 lbs), 10 (7.5 lbs), 10 (10 lbs)

Wednesday, 102203
Push ups: 15, 15, 15
Decline push ups: 15, 15, 15

Tuesday, 102103
Tri dips w/ elevated legs: 15, 15, 15, 15
Tri extensions: 10(5lbs), 10 (7.5lbs), 10 (8.8lbs), 10 (8.8lbs)
Cross chest dips: 8 (8.8), 10 (7lbs), 10 (8.8lbs)
(chest: 34.5 in, arm: 11.75 in)

Monday, 102003
Push ups: 15, 15, 15, 15
Decline push ups: 15, 15, 15, 15
Incline push ups: 15, 15, 15

Tuesday, 081203
Ab roller: 60
Push ups: 25, 25,10, 10, 15, 15
Crunches: 100
Reverse crunches: 25, 25, 25, 25
Side Dips: 34, 34, 34
Super man: 15, 15 , 15
Tri dips: 34, 34, 34