Greggoires Posted March 25, 2012 Share Posted March 25, 2012 PHASE 1 WEEK 2 Mon Cardio 20 min Run outdoor Tue Full Body W/OWed Cardio 35 min Run outdoorThur Full body W/OFri Cardio Run 35 min Run outdoorSat Full Body WorkoutSun Rest Full Body WorkoutNB all weights in KG (format weightxrep) DB Bench Press1 Tue 12.5x15 20x15 20x121 Thur 12.5x15 20x12 20x91/2 (chest v tired from tues)6 Sat 15x15 20x12 20x9 (left arm failing way before right) Lat Pull Down2 Tue 62.5x15 87.5x12(bad form) 85X152 Thur 62.5x15 85x15 85x153 Sat 85x15 85x15 87.5x13 1/2 INC Chest FlyTue 7.5x15 12.5x15 14x15Thur '' 14x15 14x15 ouchSat (cable) 1pltx20 2pltx15 3pltx8 2pltx15 DB RowTue 12.5x15 17.5x15 20x15Thur 14x15 20x15 20x15Sat 12x15 20x15 22.5x15 Leg PressTue 130x15 170x15 170x15Thur 130x15 170x15 190x15Sat Arnie PressTue 7.5x15 10x15 10x15 (seated)Thur 7.5x15 10x15 12.5x12 1/2 (seated)Sat 7x15 10x15 12x10 (standing) Walking LungesTue 30 12x30 12x30 WOWThur 30 12x30 12x32 ouch!Sat 30 12x30 12x32 Rom DeadsTue 10x15 15x15 15x15Thur 12x15 16x15 16x15Sat 14x15 16x15 18x15 DB lying incline curlTue 5x15 6x15 6x15Thur 4x20 6x16 7x13Sat 6x15 7x12 7x13.5 Bench DipsTue 15 15 15Thur 20 20 20Sat 20 20 20 ABS PLANKTue 1 minx3Thur 1minx3Sat 1minx3 VupTue 12 12 12Thur Sat 12 12 12 Link to comment Share on other sites More sharing options...
Derek Posted March 25, 2012 Share Posted March 25, 2012 Looking good Gregg! I'm glad you're tracking this, it'll be great to look back on! Can already see you're getting stronger! Link to comment Share on other sites More sharing options...
Greggoires Posted April 3, 2012 Author Share Posted April 3, 2012 PHASE 1 WEEK 3 M-WEIGHTST-30MINS CARDIO (RUN)W-WEIGHTST-RESTFRI-RESTSAT-WEIGHTS WEIGHTS WEEK 3 DB BENCH PRESSM 15x15 20x15 20x12W 15x15 20x15 20x15 S 55x15 20x15 22.5x9 LAT PULL DOWNM 62.5X18 87.5X15 87.5X15W 62.5X18 87.5X13 87.5X14.5 (in Lbs)S 27.5X16 38.5X15 38.5X15 CHEST FLY IncM 10X15 14X15 14X14W 10X15 14X15 14X14S 10X15 14X15 14X15 DB ROWM 12.5X15 22.5X15 22.5X15W 14X15 22.5X15 22.5X15S 12.5X15 22.5X15 25X15 WALKING DB LUNGESM 6X40 14X30 14X30W 6X40 14X30 14X30S 7X30 15X24 15X26 ROM DEADSM 12X15 16X16 18X15W 12X15 18X15 18X15S 12X16 20X15 20X15 LEG PRESSMW 59X20 86.2X15 86.2X15S 59X20 86.2X15 90.7X15 ARNIE PRESSM 7.5X20 10X15 12X10W 7.5X20 12X11 12X10 (LEFT) 11(RIGHT)S 7.5X20 12X12 12X10 DB INC CURL SUPERSET WITH DIPSM 5X15 6X15 7X12 20,20,20W 5X15 7X15 7X13 20,20,25 OVER HEAD DB EXTENSIONSS 5X15 7X15 7X15 5X15 6X15 7X12 ABS V UPS PLANKM 15,15,15 1MIN X3W 15,15,15 1MIN X3S 15,15,15 1MIN X3 Link to comment Share on other sites More sharing options...
Derek Posted April 4, 2012 Share Posted April 4, 2012 Nice job! Looks like you're working hard! Link to comment Share on other sites More sharing options...
Greggoires Posted April 14, 2012 Author Share Posted April 14, 2012 So i was a bit slack last week with updating this so i have 2 weeks to input here.Last week saw the end of straight sets and this week brought my new friend the super set. Its hard and fast.. and im definately feeling it more this week. PHASE 1 WEEK 5 SUPERSETS!! Only managed 2 weights sessions this week, although they were Vtough and man i was aching for days. M-run 30minsT-SupersetsW-RestT-Run 30minsF-Run 30 minsS-SupersetsS-rest DB CHEST PRESS vs DB RowT 15x20 20x15, 22.5x10 (spot 15x15, 22.5x12, 22.5x15S 15x15, 22.5x10, 22.5x9 (no spot) 15x15, 25x12, 25x12 DB INCL FLY vs Pull UpsT 7.5x20, 14x12, 14x12 6 1/2, 5, 5S 7.5x20, 14x12, 14x12 6 1/2, 6, 5 1/2, 5 WALKING LUNGES vs ROMANIAN DEADST 10x30, 15x24, 15x24 10x15, 20x12, 20x12S 10x30, 15x24, 15x26 10x15, 20x12, 20x14 LEG PRESS vs ARNIE PRESS (STANDING)T 80x15, 90x15, 90x15 6x15, 10x15, 10x15 S 80x15, 100x10, 100x12 7x15, 10x15, 12x10, 12x9(tough) DB inc CURL vs TRICEP OVERHEAD DB EXTT 6x15, 7x12, 7x12 6x15,7x12,7x12S 6x15, 7x14, 7x12 6x15,7x12,7x12 ABSVUPS AND PLANK SAME AS BEFORE PHASE 1 WEEK 4 M-WEIGHTST-RestW-WEIGHTST-RESTFRI-Run 30 minsSAT-WEIGHTS WEIGHTS WEEK 3 DB BENCH PRESSM 14x15 22.5x9 22.5x7.5L 8RW 15x15 22.5x11 22.5x10 (with spot) S 15x15 22.5x11 22.5x7 LEFT ARM FAILING FIRST PULL UPS to failure then resting 10 secs and doing a couple more..M 7 1/2,6 1/2, 5 1/2W 7rest2,6rest2,5rest1S 8rest2, 6 rest 2, 5 CHEST FLY Inc with cableM 2platesX15 2x15 2x15W 12x15 2x15 2x15S 2x15 2x15 2x15 DB ROWM 15X15 22.5X15 22.5X15W 14X15 22.5X15 22.5X15S 12.5X15 22.5X15 25X15 WALKING DB LUNGESM 7.5X30 15X24 15X24W 7.5x30, 14x30, 14x30S No legs today.. too sore ROM DEADSM 12X16 20X15 20X15W 12X15 20X15 20X15S No legs today.. too sore LEG PRESSM 59x20, 90x15, 90x15W 59X20 90X15 90.7X15S No legs today.. too sore ARNIE PRESS seatedM 7.5X20 12X14 12X10 (left) 11 (right)W 7.5X20 12X14 12X10 (LEFT) 11(RIGHT)S 8X15 12X14 12X9 DB INC CURL SUPERSET WITH OVER HEAD DB EXTENSIONSM 5X15 6X15 7X12 7x12 7x12 7x12 W 5X15 7X15 7X13 7x12 7x12 7x12 S 6X15 7X12 7X12 7x12 7x12 7x12 ABS V UPS PLANKM 15,15,15 1MIN X3W 15,15,15 1MIN X3S 15,15,15 1MIN X3 Link to comment Share on other sites More sharing options...
kareno Posted April 17, 2012 Share Posted April 17, 2012 Hey Greg! Great job tracking all your exercises! That's definitely more helpful in getting where you want to go! Keep up the great work! Link to comment Share on other sites More sharing options...
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