9/17/14 Workout - Legs and Shoulders (35 sets)

AM Workout (weight/reps)

Seated Calf Machine

90/10, 90/10, 90/10, 90/10, 90/10 90/10

Seated Leg Curls
30/20, 30/20, 30/20

Leg Extensions

50/20, 50/20, 50/20, 50/20 

Leg Press
90/20, 180/15, 180/15, 180/15, 140/16, 140/16

Face Pulls

50/20, 50/20

Contracted Cable Lateral Raises

3x10

Midrange Cable Lateral Raises

3x10

Hammer Strength Overhead Press

20/20, 40/20, 60/15, 40/12, 10/15, 10/15 

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9/11/14 Workout - (19 sets) Legs and Shoulders - Pre-workout 300 mg caffeine and SNI Beta Nitro

AM Workout (weight/reps)

Seated Calf Machine

50/35, 70/30, 90/30

Seated Leg Curls
50/15, 50/12, 50/12

Leg Extensions

50/30, 60/10, 70/10,
80/10, 90/10, 110/10

Contracted Cable Lateral Raises

3x10

Midrange Cable Lateral Raises

3x10

Hammer Strength Overhead Press

60/10 

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6/9/14 Workout - 1st Feeder PM Workout

Giant Set

Band Face Pulls (green) 50, 50, 50, 50

Band Rear Delt Flyes (green) 50, 50, 50, 50
Band Lateral Raises (red) 15, 15, 15, 15

Superset

Bent-Over Tricep Extensions (blue) 25, 25, 25, 25
Band Curls 25, 25, 25, 25

Superset

Tricep Pressdowns (blue) 25, 25, 25, 25
Standing Concentration Curls 25, 25, 25, 25

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5/28/14 Workout - Push Day (14 sets)

AM Workout (weight/reps)

Machine Ab Double Crunch

30/15

Machine Torso Rotation

30/15

Hammer Strength Incline Chest Press (weight/reps)
20/10, 60/10, 60/10, 40/15

Hammer Strength Chest Press

40/20, 40/15

Hammer Strength Shoulder Press

30/15, 30/15

Cybex Chest Press

20/10, 60/10, 60/10

Cybex Overhead Press

10/25

Cybex Arc Trainer

5 minutes

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5/21/14 Workout - Push Day on Legs/Push/Pull/Legs Split (14 sets + 11 sets)

AM Workout (weight/reps)

Hammer Strength Incline Chest Press (weight/reps)
20/50, 100/12, 160/3, 200/F

Hammer Strength Shoulder Press

20/15, 40/15, 60/10, 80/10, 100/10, 120/5, 140/5, 160/5

Hammer Strength Chest Press

100/10

One-Arm Chest Flye Machine

70/20

PM Workout (weight/reps)

Close Grip Bench Press

65/20, 95/15, 115/15, 135/12, 155/8

One-Arm Drop Set Band Tricep Pressdowns
4x10

Strength Band Overhead Extensions

30

One-Arm Strength Band Kickbacks

10

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5/14/14 Workout - 1st Push Day on Legs/Push/Pull/Legs Split (22 sets + 11 sets)

AM Workout (weight/reps)

Machine Ab Double Crunch

10/10, 20/10, 30/10, 40/5, 50/5, 60/5

Hammer Strength Incline Chest Press (weight/reps)
40/30, 100/10, 160/5, 200/3, 60/20

Hammer Strength Chest Press

180/2, 140/3, 100/6, 60/8, 40/12

Hammer Strength Shoulder Press

60/15, 40/14, 20/16

One-Arm Chest Flye Machine

50/10, 80/10, 110/8

PM Workout (weight/reps)

Close Grip Bench Press

65/20, 95/15, 115/15, 135/12, 155/8

One-Arm Drop Set Band Tricep Pressdowns
4x10

Strength Band Overhead Extensions

30

One-Arm Strength Band Kickbacks

10

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5/5/14 Workout

AM Workout (weight/reps)
Machine Ab Double Crunch (10 lbs)

4x10

Machine Torso Rotation (30 lbs)

20

Assisted Pull-ups (100 lbs)

3x10

Assisted Dips (100 lbs)
3x10

Hammer Strength Incline Chest Press

60/15, 100/8, 100/7, 10/15

Machine Flyes

30/10, 50/10, 70/10, 90/7

Hammer Strength Chest Press

100/12, 120/5, 140/5, 200/1

Dumbbell Flye to Pullover (30 lbs)

2x30

Dumbbell Supinated Curls

25/10, 25/10, 30/10 40-25/10

Thumb Flush Dumbbell Curls (dropset heavy weights)

20/10, 25/10, 35/10, 40/10

Tricep Extension Machine

50/15, 120/3, 50/12

Incline Curls (20 lbs)

4x10

Preacher Curls

30/10, 40/10, 50/10, 60/9

Hammer Strength Shoulder Press
20/20, 40/12, 60/10, 80/5, 100/5, 120/5, 140/5, 160/3

Hammer Strength Front Pulldown

80/20