(no subject)

[brokenromeo]

~last week saw the start of my new physical training routine. something more intense than previous routines. from looking at my schedule there is quiet a bit of tweaking and changing to do. however, with this week the routine should get a bit more refined. as long as my eating habits and resolve hold out for this coming week my goals should be met with relative ease. my overall goal isnt so much to be in perfect shape over the next month. more along the lines of having the fortitude to continue with a routine that will help me achieve my long term goals. here's what i've got so far.

MONDAY
27NOV06

Run for 20 Min. over lunch
Run 15 Min before workout

Flat Bench Press - 135lbs @ 18reps
155lbs @ 12reps
175lbs @ 06reps
135lbs @ 10reps

Bicep Curl "21" - Set 01 - 35lbs @ 07reps low to mid
35lbs @ 07reps mid to high
35lbs @ 07reps full

Set 02 35lbs @ 07reps low to mid
35lbs @ 07reps mid to high
35lbs @ 07reps full

Fly - 12reps @ 35lbs
10reps @ 35lbs

Overhead Plull - 45lbs @ 12reps

Close Hand Bench Press "tris" - 105lbs @ 10reps

Hanging Leg Raises - 20reps

Situps "decline" - 20reps

TUESDAY
28NOV06

Run 20 Min. over lunch

Leg Extensions - Set 01 - 12reps @ 130lbs
Set 02 - 12reps @ 130lbs
Set 03 - 12reps @ 130lbs

Leg Curls - Set 01 - 12reps @ 90lbs
Set 02 - 12reps @ 90lbs
Set 03 - 12reps @ 90lbs

Leg Press - Set 01 - 12reps @ 190lbs
Set 02 - 12reps @ 290lbs
Set 03 - 12reps @ 390lbs
Set 04 - 10reps @ 490lbs
Set 05 - 08reps @ 505lbs

Prone Leg Curl - Set 01 - 05reps @ 110lbs
Set 02 - 12reps @ 090lbs
Set 03 - 12reps @ 090lbs

Plate Loaded Leg Squat - Set 01 - 02reps @ 180lbs
Set 02 - 06reps @ 270lbs
Set 03 - 10reps @ 360lbs
Set 04 - 10reps @ 360lbs
Set 05 - 10reps @ 360lbs

Hanging Leg Raises - Set 01 - 20reps
Set 02 - 15reps

Hanging Back Raises - 20reps

Hanging Side Raises "left" - 20reps
"right" - 20reps

Flutter Kicks - Set 01 - 25 2count reps
Set 02 - 25 2count reps
Set 03 - 25 2count reps

Situp Twists - 20reps @ 14lbs

20 Min. run to finish

WEDNESDAY
29NOV06

20 Min. run over lunch

Close Grip Bench Press - Set 01 - 08reps - 115lbs
Set 02 - 08reps - 115lbs
Set 03 - 08reps - 115lbs
Set 05 - 08reps - 115lbs

Barbell Curl - Set 01 - 08reps - 30lbs
Set 02 - 08reps - 30lbs
Set 03 - 08reps - 30lbs
Set 04 - 08reps - 30lbs

"Cybex Eagle" Back Extension - Set 01 - 15reps @ 190lbs
Set 02 - 15reps @ 190lbs
Set 03 - 15reps @ 190lbs
Set 04 - 15reps @ 190lbs

"Cybex Eagle" Lat Pull - Set 01 - 15reps @ 100lbs
Set 02 - 15reps @ 100lbs
Set 03 - 15reps @ 100lbs
Set 04 - 15reps @ 100lbs

"Cybex Eagle" Row - Set 01 - 15reps @ 100lbs
Set 02 - 15reps @ 100lbs
Set 03 - 15reps @ 100lbs
Set 04 - 15reps @ 100lbs

ISO Lateral Pull Down - Set 01 - 12reps @ 70lbs
Set 02 - 12reps @ 70lbs
Set 03 - 12reps @ 70lbs
Set 04 - 12reps @ 70lbs

ISO Lateral Seated Row - Set 01 - 12reps @ 90lbs
Set 02 - 12reps @ 90lbs
Set 03 - 12reps @ 90lbs
Set 04 - 12reps @ 90lbs

Barbel Curl "21" - 07reps low to mid
07reps mid to high
07reps full

"Cybex Eagle" Abductor - Set 01 12reps @ 100lbs
Set 02 12reps @ 100lbs

Run for 20 Min. to finish

THURSDAY
30NOV06

Flat Bench Press - Set 01 - 15reps @ 135lbs
Set 02 - 10reps @ 135lbs

ISO Lateral Chest Press "incline" - Set 01 - 15reps @ 90lbs
Set 02 - 15reps @ 90lbs
Set 03 - 15reps @ 90lbs

Decline Bench Press - Set 01 - 08reps @ 120lbs
Set 02 - 08reps @ 120lbs
Set 03 - 08reps @ 120lbs

Preacher Bicep Curl - Set 01 - 15reps @ 15lbs each arm
Set 02 - 15reps @ 20lbs each arm
Set 03 - 15reps @ 20lbs each arm

Zottman Curl - Set 01 - 15reps @ 15lbs each arm
Set 02 - 12reps @ 15lbs each arm
Set 03 - 12reps @ 15lbs each arm

Tricep Hammer Extension - Set 01 - 12reps @ 20lbs each arm
Set 02 - 12reps @ 20lbs each arm
Set 03 - 12reps @ 20lbs each arm

Run for 20 Min. to finish

FRIDAY
01DEC06

Run for 20 Min. over lunch

Run for 20 Min. after work