05-17-09
Rotator Cuff Exercises
Reverse Blue Band Bench Press
45 x 10
95 x 10
135 x 10
185 x 10
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5
455 x 5
505 x 3
545 x 3
4 Board Press
315 x 5
365 x 5
405 x 5
455 x 5
Superset
Pulldown Abs 3 sets of 20
Hammer Curls 3 sets of 15
Superset
Cable Crossovers 3 sets of 20
Rear Delt Raises 3 sets of 15
Allen Core Wheel
3 trips
Rotator Cuff Exercises
05-13-09
BW: 227!!
Speed Bench
225 x 3 reps at wide, neutral, close
245 x 3 reps at wide, neutral, close
275 x 3 reps at wide, neutral, close
Incline Machine
300 x 15
340 x 15
400(stack) x 15
Cable Crossovers
3 sets of 15
Cable Rear Delts
3 sets of 15
Pullovers
60 for 3 sets of 12
45 minutes eliptical
05-13-09
BW: 227!!
Speed Bench
225 x 3 reps at wide, neutral, close
245 x 3 reps at wide, neutral, close
275 x 3 reps at wide, neutral, close
Incline Machine
300 x 15
340 x 15
400(stack) x 15
Cable Crossovers
3 sets of 15
Cable Rear Delts
3 sets of 15
Pullovers
60 for 3 sets of 12
45 minutes eliptical
05-12-09
Squats w/Buffalo Bar to Foam Pads below parallel
235 + 4 chains for 2 sets of 5
235 + 6 chains for 2 sets of 5
235 + 8 chains for 2 sets of 5
235 + 10 chains for 2 sets of 5
Sumo Deadlifts off of Blocks
225 x 5
315 x 5
405 x 5
495 x 5
Bent Over Rows
135 x 10
185 x 10
225 x 10
275 x 10
315 x 10
Reverse Hypers
3 sets of 12
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