Mon. 11/30 Legs

Leg extension; 100/12 (warm up) 125/10, 130/11, 130/11
Leg press; 320/8, 320/8 (warm up) 350/8, 360/8, 360/8
Leg curl; 100/10 (warm up) 120/10, 120/10, 125/5
Sumo; 60/12 (warm up) 3 sets of 12 @ 65lbs
Calf raise ss; 3 sets of 20 @ 40lbs
w/ bar lunge; 3 sets of 8 @ 30lbs

Cardio; 10 min warm up, 15 min cooldown

Sat. 11/28 Back and shoulders

Lat pulldown; 80/8, 80/8 (warm up) 100/8, 105/7, 105/6
Deadlift; 50/8, 60/8 (warm up) 80/8. 80/7, 80/6, 80/6
1 arm db row; 45/10 (warm up) 50/10, 55/10
Db press; 20/8, 20/8 (warm up) 25/8, 25/8, 30/8
Front raise ss; 20/10, 20/10, 20/8
w/seated side lateral; 35/10, 35/10, 35/10
Abs, bench crunch; 4 sets of 20

Cardio; 30 mins ellipictal

Fri. 11/27 Chest and arms

Flat bar press; 40/10, 50/8 (warm up) 60/8, 70/6, 70/6
Slight incline db press; 30/10 (warm up) 40/10, 40/10, 40/8
Incline db fly; 30/12 (warm up) 35/12, 35/9
Cable curl; 30/10, 35/8 (warm up) 45/8, 50/5
Rope press down; 30/8, 30/8 (warm up) 35/8, 35/8
Hammer curls ss; 30/12, 30/10
w/dips; 7,8

Thurs. 11/26 Legs

10 min warm up on treadmill
Leg extension; 100/10 (warm up) 120/12, 125/12, 130/10
Leg press; 270/8, 320/8 (warm up) 350/8, 350/8, 350/8
Leg curl; 100/10 (warm up) 115/10, 120/10, 125/6
Sumo; 60/10 (warm up) 65/10, 65/10, 65/10
Calf raise ss; 3 sets of 20 @ 35lbs
w/ bar lunge; 25/8, 25/8, 30/8
10 min cool down on treadmill

Wed. 11/25 Cardio

5 min warm up
15 - 1 min. intervals on Cybex
10 min cool down

Tuesday 11/14 Back and shoulders

Lat pull down; 70/8, 80/8 (warm up) 100/6, 100/8, 105/6
Deadlift; 50/8, 50/8 (warm up) 70/8, 80/6, 80/7, 80/5
1 arm db row; 30/10 (warm up) 45/10, 50/10
Db press; 20/8, 20/8 (warm up) 25/8, 25/8, 30/4
Front raise ss; 15/12, 15/10, 15/10
w/seated side lateral raise; 35/12, 35/9, 35/10
Abs; bicycle 4 sets of 20 each
Cardio; 30 mins elliptical

Mon. 11/23 Chest and arms

Flat bar press; 30/12, 40/10 (warm up) 50/8, 70/5, 70/6
Slight incline db press; 30/10 (warm up) 35/10, 35/10, 40/8
Incline db fly; 25/10 (warm up) 30/12, 30/10
Cable curls; 25/8, 30/8 (warm up) 40/8, 42.5/6
Rope press down; 25/10, 30/10 (warm up) 35/7, 35/8
Hammer curls ss; 25/12, 25/12
w/dips; 30/10 (assisted) 7 (unassisted)

Sun 11/22 Legs

10 min warm up on the treadmill
Leg extension: 85/10 (warm up) 115/12, 120/12, 125/10
Leg press: 270/8, 270/8 (warm up) 320/8, 360/8, 360/6
Leg curl: 85/10 (warm up) 115/8, 115/10, 115/9
Sumo: 55/10 (warm up) 60/10, 60/10, 60/10
Calf raise ss: 25/20, 25/20, 25/20
w/ bar lunge: 20/8, 20/8, 20/8

Cardio: 30 min treadmill 5.0 incline, 3.0 speed
10 min cool down

Sat 11/21 Cardio

5 min warm up
15 - 1 min. intervals
10 min cooldown

Fri. Nov. 20 Back and shoulders

Lat pulldown; 55/12, 70/10 (warm up) 100/6, 100/6, 100/6
Deadlift; 50/10, 50/7 (warm up) 70/5, 70/8, 70/7, 70/6
1 arm db row; 25/10 (warm up) 30/10, 35/10
Db press; 15/8, 15/8 (warm up) 20/8, 25/6, 25/6
Front raise ss; 15/10, 15/10, 15/10
Seated side lateral; 40/9, 35/10, 35/8
Abs, weighted: 30/20 (warm up) 35/20, 35/20, 35/20
Cardio; 30 min elpictal

Thurs. 11/19 Chest and arms

Flat bar press; 40/10,50/10 (warm up) 80/7, 80/6, 80/6
Incline db press; 25/10 (warm up) 30/10, 35/10, 35/8
Incline db fly; 25/10 (warm up) 25/12, 30/10
Cable curl; 20/8, 25/8 (warm up) 35/8, 40/8
Rope press down; 25/8, 30/8 (warm up) 35/8, 35/8
Hammer curls ss; 20/12, 25/12
Dips (assisted); 40/11, 30/8

Wed. 11/18 Legs

15 min warm up on treadmill
Leg extension; 85/12 (warm up) 100/12, 120/10, 120/10
Leg press; 180/8, 270/6 (warm up) 320/6, 320/5, 320/6
Leg curl; 85/12 (warm up) 100/10, 110/8, 115/8
Sumo; 50/12 (warm up) 55/10, 55/10, 55/10
Calf raise ss; 3 sets of 20
w/bar lunge; 30/8, 40/8, 50/8
15 min cool down on treadmill

*Energy level was an 8 (on scale from 1-10), legs got shaky when I got to sumo. Had to remind myself that I just competed last Sat.