Wednesday, December 31, 2014

12/31/14 Workout - Fullbody (58 sets)

AM Workout (weight/reps)

Seated Leg Press
50/20, 60/20, 80/20, 110/20, 150/20,
210/5, 250/8, 310/6, 330/6, 350/6

Seated Leg Curls
30/20, 40/20, 50/14

Low Cable Rows
50/20, 65/10, 80/10, 95/10, 110/10
125/8, 140/10, 155/6, 170/4, 185/3

Smith Machine Shrugs
95/20, 145/15, 165/10, 145/20, 145/15,
95/20, 95/20, 95/20, 95/20

Rack Pulls
135/10, 185/5, 225/3

Hammer Strength Overhead Press
40/20, 40/14, 40/20, 40/20

Cybex Overhead Press
40/10, 50/10, 60/10, 80/5, 100/5

Dumbbell Scott Press
10/7, 5/10, 5/10
Hammer Strength Incline Bench Press
40/20, 60/20, 50/11, 30/12
  
High Cybex Flyes
50/20, 50/10

One Arm Cybex Flyes
50/12, 50/12

Negative Rep One Arm Cybex Flyes 
150/5, 170/4 



Mahler's Aggressive Strength - MikeMahler.com 


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12/30/14 Workout - Back and Biceps (38 sets)



AM Workout (weight/reps)

Cybex Pulldowns
10/25, 20/25, 30/25, 40/25, 50/25,
60/25, 70/30, 80/10, 90/10, 110/5

Cybex Rows 
30/20, 40/20, 50/20, 60/10, 70/10
80/10, 90/10, 110/6, 130/6, 150/4

Straight Arm Pulldowns
10/10, 20/10, 30/10, 40/10, 50/10,
65/10, 80/10, 95/6, 110/3, 125/3

Cybex Preacher Curls
50/10, 40/12, 30/10, 30/10,
60/12, 30/10, 60/2, 30/5 
Mahler's Aggressive Strength - MikeMahler.com
 



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Monday, December 29, 2014

Chris Jones of Physiques of Greatness: How Did I Get Leaner Without Dieting? (What Am I Doing Lately)


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12/29/14 Workout - Chest and Triceps (26 sets)

AM Workout (weight/reps)

Close Grip Bench Press
45/20, 135/5, 155/5, 175/5,
205/3, 225/3, 230/2

Hammer Strength Incline Press
20/20, 40/20, 60/15, 
80/8, 100/6, 120/5

Cybex High Chest Flyes
30/20, 30/20, 40/10, 50/10

One Arm Low Cable Flyes
10/10, 10/10
Cybex Chest Press
50/30, 40/20, 30/20
Tricep Pressdowns
80/30
One Arm Tricep Pressdowns
30/15, 30/12, 20/15






Mahler's Aggressive Strength - MikeMahler.com



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Thursday, December 25, 2014

12/24/14 Workout - Back and Biceps (49 sets)



AM Workout (weight/reps)

Seated Cable Rows
90/20, 90/16, 105/10, 120/8

Low Cable Rows 
125/20, 140/12, 155/10,
170/10, 185/8, 200/6

Face Pulls
80/30, 95/10, 110/10, 125/8

Behind the Neck Pulldowns
30/20

Front Pulldowns
50/10, 60/10, 70/8, 90/6

Negative Rep Pulldown
150/2, 150/2

Smith Machine Shrugs
135/20, 145/10, 150/10

Smith Machine Bent-Over Rows
95/20, 115/10, 125/10,
135/10, 185/3, 185/2

Hammer Strength Pulldowns
90/20, 90/10

Hammer Strength Rows 
60/20, 80/20, 100/20, 120/10

Incline Dumbbell Curls
10/20, 15/10
Crossbody Hammer Curls
25/10
Cybex Preacher Curls
10/50, 20/10, 30/10, 40/10
Incline Dumbbell Hold/Stretch
55 lbs - 30 seconds
Reverse Barbell Curls
20/20, 30/8
Cybex Pulldowns
90/20, 50/30
Cybex Rows
70/30
Cybex Rear Delt Flyes
60/17
Mahler's Aggressive Strength - MikeMahler.com
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Tuesday, December 23, 2014

12/23/14 Workout - Chest Day (20 sets)

AM Workout (weight/reps)

Cybex Chest Press
40/30, 80/15, 150/5, 170/5, 190/3
Cybex High Chest Flyes
30/20, 50/10, 60/10, 60/10, 60/10

Hammer Strength Incline Press
80/20, 100/10, 120/10, 140/8, 160/4

Cybex Chest Flyes
60/20, 60/10, 60/10, 60/10, 60/10





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Friday, December 19, 2014

MusclePharm Workouts

http://www.tigerfitness.com/MP-Get-Swole-Stack-p/getswolestack.htm&Click=61298
























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Tweets on Health



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12/19/14 Workout - Back Day (20 sets)

AM Workout (weight/reps)

Cybex Pulldown
50/30, 70/20, 80/15, 90/10, 
110/6, 130/6, 150/6, 170/3

Cybex Rows
80/10, 90/10, 110/10, 130/6
150/3, 170/2, 190/2, 210/1
Cybex Back Extensions
110/10, 130/3

Face Pulls
65/30

Smith Machine Shrugs
135/20





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