2/19/15 Workout - Light Legs

AM Workout (weight/reps)

Treadmill
7 minutes

Dumbbell Sumo Squats
40/10, 55/10, 65/10, 75/10

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2/18/15 Workout - Deadlifts and Overhead Press

AM Workout (weight/reps)

Treadmill
7 minutes

Deadlifts
135/10, 185/5, 225/3, 275/2, 325/1, 345/1

Cybex Overhead Press
10/50, 30/20, 50/15, 80/10, 100/5

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2/17/15 Workout - Light Legs

AM Workout (weight/reps)

Treadmill
7 minutes

Dumbbell Sumo Squats
35/10, 40/10, 45/10, 50/10, 55/10,
60/10, 65/10, 70/10, 75/10, 75/10

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2/5/15 Workout - Fullbody - Pre-workout Gear Pre Shock

AM Workout (weight/reps)

Treadmill
11 minutes

Lying Leg Press
90/10, 90/10, 270/5, 360/5,
450/3, 270/10, 270/10, 270/10

Calf Press
90/20, 270/20

Deadlifts
135/8, 225/3, 265/3, 275/3


Shrugs
135/15, 135/15, 135/12, 185/10

Cable Rows
90/20, 150/8, 180/6, 195/5

Hammer Strength Front Pulldowns
90/15, 150/8, 180/6, 195/5
 

Cybex Pulldowns
70/20, 70/20, 90/15

Face Pulls
140/6, 125/10, 95/12, 65/20

 Cybex Reverse Flyes
60/10, 60/10, 60/10, 60/10

W Dumbbell Shoulder Press
5/10, 5/10, 5/10, 5/10

Cybex Overhead Press
20/20, 20/20, 20/20, 20/20,
80/3, 100/3

Treadmill
20 minutes  

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2/3/15 Workout - Leg and Back (11 sets) - Pre-workout was Swole Sports PreWrek

AM Workout (weight/reps)

Lying Leg Press
90/20, 180/10, 270/10,
360/8, 410/6



Pulldown to Row
75/10, 105/6, 120/5,
135/3, 150/2, 165/1



Treadmill (heart rate 129-160)
20 minutes

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2/2/15 Workout - Legs and Back (18 sets) 10th workout on the new Cellucor G4 Chrome Series C4 with the latest innovation for energy, TeaCor™*

AM Workout (weight/reps)

 Treadmill
5 minutes

Lying Leg Press
90/10, 90/10, 90/10,
315/3, 315/3

Superset with

Pulldown to Row
60/10, 60/10, 60/10,
105/5, 105/5

Deadlifts (heart rate 140)
135/10, 185/3, 225/3, 275/1, 
325/1, 325/1, 325/1, 325/1


Treadmill
7 minutes

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1/30/15 Workout - Fullbody - Pre-Workout RSP Nutrtion Fast Fuel

AM Workout (weight/reps)

 Lying Leg Press
90/20, 90/20, 180/10,
 270/6, 270/6, 270/6

Superset with

Pulldown to Row
90/7, 90/7, 90/7,
90/7, 90/7, 90/7

Deadlift
145/10, 185/5, 225/3, 275/2, 325/1

Bench Press
135/6, 155/5, 175/5, 225/3, 225/3

Hammer Strength Incline Press
100/6, 100/6, 100/6, 100/6, 140/10

Cybex Pulldowns
110/10, 130/6, 150/4, 170/3

Cybex High Flyes
50/20, 60/8, 70/7, 80/7

Treadmill
10 minutes HR 153

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1/29/15 Workout - Fullbody - 9th workout on the new Cellucor G4 C4 with the latest innovation for energy, TeaCor™*

AM Workout (weight/reps)

 Seated Leg Curls
30/20, 30/20

Lying Leg Press
90/10, 90/10, 90/10, 90/10

Pulldown to Row
50/12, 90/7, 105/5, 120/4

Treadmill
9 minutes HR 134

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1/28/15 Workout - Fullbody - 8th workout on the new Cellucor G4 C4 with the latest innovation for energy, TeaCor™*

AM Workout (weight/reps)

 Lying Leg Press
50/20, 90/20, 180/10, 270/5, 360/3

Deadlift
135/15, 185/5, 205/3, 225/3

Treadmill
7 minutes HR 151

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1/23/15 Workout - Fullbody - 5th workout on the new Cellucor G4 C4 with the latest innovation for energy, TeaCor™*

AM Workout (weight/reps)

Treadmill

5 minutes

 Lying Leg Press
90/10, 180/10, 270/6,
360/3, 360/3, 360/3,
360/3, 360/3, 360/3

Cybex High Flyes 
60/12, 70/12

Cybex Pulldowns
90/10, 150/6

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1/22/15 Workout - Fullbody - 4th workout on the new Cellucor G4 C4 with the latest innovation for energy, TeaCor™*

AM Workout (weight/reps)

Treadmill

7 minutes

 Cybex Leg Press
100/10, 210/3, 230/3, 250/3, 
270/3, 290/3, 310/3, 330/3, 350/3

Pulldown to Row
60/10, 100/3, 115/3,
130/3, 145/3, 160/2

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1/21/15 Workout - Fullbody - 3rd workout on the new Cellucor G4 C4 with the latest innovation for energy, TeaCor™*

AM Workout (weight/reps)

Treadmill

7 minutes

 Lying Leg Press
90/20, 90/20, 90/20,
180/10, 180/10, 180/10,
360/2, 360/2, 360/4

Pulldown to Row
60/20

Seated Cable Row
120/10

Cybex Pulldowns
150/6, 150/6

Cybex High Flyes
60/20, 80/8, 80/8, 70/10

Cybex Chest Press
70/10, 70/10, 150/4

Cybex Rows
70/20, 80/20, 90/10
110/6, 130/3, 90/6

Cybex Preacher Curls
30/20, 40/10, 50/6, 30/10

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1/20/15 Workout - Fullbody - 2nd workout on the new Cellucor G4 C4 with the latest innovation for energy, TeaCor™*

AM Workout (weight/reps)

Treadmill

7 minutes

 Smith Machine Bench Press
95/10, 135/6, 185/6, 225/3, 230/2

Cable Curls
30/20, 80/3, 65/5, 50/5, 40/5

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1/16/15 Workout - Fullbody (13 sets)

AM Workout (weight/reps)

Treadmill

7 minutes

Cable Pulldown to Row

90/10, 75/15, 60/15

Cybex High Flyes
30/20, 40/10, 50/10,
60/10, 70/10, 150/6

Hammer Strength Incline Press
80/6, 120/6, 140/6, 140/6

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1/10/15 Workout - Fullbody

AM Workout (weight/reps)

Treadmill
10 minutes 

 Cybex Chest Press

10/20, 30/20, 60/20, 90/10

Cybex Pulldown

 50/20, 90/20

Cable Row
60/20

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1/9/15 Workout - Arms

AM Workout (weight/reps)

Treadmill
10 minutes 

 Overhead Cable Tricep Extensions

30/30, 30/30

 Superset 

Cable Bicep Curls

 30/30, 30/30

Cable Pulldown to Row
60/20

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