2013 January Exercise Logs Week 4

*when DB or Kettle-bell exercises are listed, the weight is for one db or kettlebell, not the combined weight.

January 28 (55 mins)

Incline Bench	10	Bar
	12	176
	10	176
	7	176
Pec Fly Machine	12	88
	8	99
	8	99
	8	99
Decline Bench	12	132
	7	176
	7	176
	6	176
Chest Press Machine	10	132
	10	132
	10	132
	10	132
Cable Row	10	44
	12	132
	10	154
	8	154
T-bar row	12	110
	10	121
	8	121
	8	121
Lat Pulldown	8	132
	8	132
	7	132
	6	132
Kettle-bell row	8	52.8
	8	52.8
	8	52.8
	8	52.8
Elliptical	10 mins

January 29 (60 mins)

Military Press	10	Bar
	10	121
	10	121
	8	121
Rear shoulder raise	12	22
	12	22
	12	22
	8	22
Lateral Raise (machine)	12	66
	8	77
	8	77
	7	77
Preacher Curl	10	EZ bar
	12	88
	6	99
	6	88
Machine DB curl	8	66
	8	66
	8	66
	8	66
Concentration Curl	7	26.4
	6	26.4
	6	26.4
	6	26.4
Dips	6	For warmup
	12	Bodyweight (230)
	8	Bodyweight (230)
	8	Bodyweight (230)
Cable Tricep bar extension	10	154
	8	154
	8	154
	7	154
Cable DB tricep extension	10	33
	10	33
	10	33
	10	33
Elliptical	10 mins

January 30 (55 mins) (Leg extensions and Curls are supersetted together with no rest in between sets.  Just straight alternating back and forth between them.  So are the back extensions and hanging leg raises.)

Deadlift	8	132
	10	220
	8	264
	6	264
Inverted leg press	10	308
	8	374
	8	440
	8	506
Leg Extension	10	77
	8	77
	8	77
	8	77
Leg Curl	8	77
	8	77
	8	77
	8	77
Back Extension	8	Bodyweight
	8	Bwt
	8	Bwt
	8	Bwt
Hanging leg raises	8	Bwt
	8	Bwt
	8	Bwt
	8	Bwt
Calf Raises	10	176
	10	176
	10	176
	10	176
Ab crunch machine	10	99
	10	110
	8	110
	10	110
Elliptical	10 mins
Sprints	5	30 yards

January 31 (60 mins)

Incline bench	10	Bar
	10	198
	8	198
	6	198
Pec fly machine	10	99
	10	99
	8	99
	8	99
Decline Bench	12	176
	6	187
	5	176
	8	132
Chest press machine	8	132
	10	132
	10	132
	10	132
Cable row	6	77
	10	154
	10	154
	10	154
T-bar row	10	121
	10	121
	8	121
	8	121
Lat pulldown	8	132
	7	132
	6	132
	6	132
DB Row	10	52.8
	8	79.2
	6	79.2
	6	79.2
Elliptical	10 mins
sprints	5	30 yards

February 1 (60 mins)

Arnold presses	8	26.4
	8	44
	8	44
	6	44
Rear shoulder raises	8	26.4
	8	26.4
	8	26.4
	8	26.4
Machine lateral raise	12	77
	8	88
	8	88
	8	88
Preacher curl	6	Ez bar
	12	88
	6	99
	6	99
Machine DB curl	8	66
	6	77
	6	77
	6	77
Concentration curl	8	26.4
	6	30.8
	6	30.8
	6	30.8
Dips	6	for warmup
	12	Bwt (230)
	12	Bwt (230)
	8	Bwt (230)
Cable tricep bar extension	10	154
	10	154
	8	154
	8	154
Cable DB tricep extension	9	33
	8	33
	8	33
	8	33
Elliptical	10 mins

February 2 (70 mins) (I added cleans into the mix… I love cleans… and I hate them too…)

Leg curls and extensions are now done one leg at a time, alternating between sets with little to no rest.

Cleans	5	88
	5	132
	5	176
	5	198
Deadlifts	6	286
	5	308
	5	330
	3	352
Inverted Leg Press	8	308
	6	484
	6	528
	8	572
Single leg extension	8	44
	6	44
	6	44
	6	44
Single Leg curl	6	44
	6	44
	6	44
	6	44
Back extension	8	Bwt
	8	Bwt
	8	Bwt
	8	Bwt
Hanging leg raises	10	Bwt
	8	Bwt
	8	Bwt
	8	Bwt
Farmer walk	50 yards	105.6
	50 yards	105.6
	50 yards	105.6
	50 yards	105.6
Decline crunch	10	Bwt
	8	Bwt
	8	Bwt
	8	Bwt
Elliptical	10 mins
sprints	5	30 yards