Week 1, 19 Weeks Out, 1/12 - 1/18

Monday - 1/12/09 - Hvy Chest/Back/Arms

Had to w/o @ home in the garage for this one due to my schedule this week, so it wasn't the best w/o...it was about 35 degrees and I haven't gotten the hang of our hand me down equipment yet.


Incline DB Press -
25 lb db's x reps 5, 6, 7, 6, 6
SS w/ Flat DB Press - 25lb db's x reps 7, 6, 8, 8, 7

Lat Pull Down - 30lb x 6, 40lb x 6, 6, 6, 6
(our machine doesn't move really well so the weight was lighter then it should be)
SS w/ Bent over db rows - 25lb db's x 8, 8, 8, 7, 8

DB Bi Curls - 15lb db's x 6, 6, 6
Straight bar press down (tri) - 20lb x 6, 6, 6

Tuesday - 1/13/09 - Circuit + Cardio

Circuit 1 - 2 times w/no rest

Incline DB Bench - 15lb @ 15 x 2
Plie Squat - 45lb @ 12 x 2
Cable row - 50lb @ 15 x 2
Seated ham curl - 60 @ 15, 13

Circuit 2 - 2 times w/no rest

OH DB Shoulder Press - 12's @ 15, 20
Lunge - 12's (24) @ 15 x 2
Close grip pull downs - 50lb @ 20 x 2
Decline sit up - 10lb @ 15 x 2

Circuit 3 - 2 times w/no rest

BB Bi Curl - 20lb @ 20, 12
Seated calf raise - 45lb @ 20 x 2
Close grip bench press - 20lb @ 20 x 2
Leg raise off bench - 15 x 2
Upright row - 20 @ 10, 10's @20

20 min cardio post w/o - Treadmill walking incline 5.0 speed 3.7


Wednesday - 1/14/09 - Cardio Only, Intervals

A.M. Cardio - 20 min intervals, 60 sec walk - 60 sec run

Thursday - 1/15/09 - Hvy Legs

Leg Press - 270lb x 6, 320 x 6, 320 x 6, 360 x 6, 360 x 6
SS w/ DB Squat - 70lb x 8, 6, 7, 7, 6

SL Deadlift - 80lb @ 6 x 5
Lunge - 40lb @ 6, 8 x 4

Seated Calf Raise (freemotion) - 140lb @ 10 x2, 160lb @ 10 x 2

Friday - 1/16/09 - Cardio Only, Moderate

A.M. Treadmill, 30 min - incline 5, speed 3.7


Saturday - 1/17/09 - Circuit + Cardio

Circuit 1 - 2 times w/no rest

Incline DB Bench - 15lb @ 15 x 2
Plie Squat - 45lb @ 12 x 2
Cable row - 50lb @ 15 x 2
Hyper Ham Curls - 15 x 2
Knee Ins - 15 x 2

Circuit 2 - 2 times w/no rest

OH DB Shoulder Press - 15's @ 20 x 2
Lunge - 15's (30) @ 15 x 2
Close grip pull downs - 50lb @ 20, 15
SL Deadlift - 60lb @ 20, 15
Leg Raises - 15 x 2

Circuit 3 - 2 times w/no rest

EZ Bi Curl - 28lb @ 20, 12
Seated calf raise - 45lb @ 20 x 2
Rope press down - 50lb @ 20 x 2
Leg raise off bench - 15 x 2

20 min cardio post w/o - Elliptical