Arms

06/30/15

superset x 4
TG Machine Curl
TG Triceps Extension
---

superset x 3
cable curl
Rope Press Down
---

superset x 3
Hammer Curl
Overhead DB Extension
---

superset x 3
Barbell Curl Dropset
Press Down

W1 Light Full Body & W2 Back

06/29/15

Light Duty workout still! Back is better, but still not good!

Workout 1 Light Full Body

Lunges x 60
Wallballs x 100

superset x 3
Extensions x 20
Lunges (30) x 20
---

superset x 3
TG Pec Fly x 12
TG Lateral Raise x 12
---

Bench Press 4 x 10
Machine High Row 3 x 12
Machine Pulldown 3 x 12

Machine Curl 3 x 12
Machine Triceps Extension 3 x 12


Workout 2 Back

superset x 3
TRX Rows x 10
TRX Curls x 10
---

Chinups 5 x 5
TechnoGym Pulldown 4 x 12
Single Arm plate loaded Row 3 x 12

superset x 3
Wide Grip Pulldown (rear/front) x 10/10
Straight Arm Rope Pulldown x 10

W1 Chest & Back & W2 Legs

06/25/15

Workout 1 Chest & Back

superset x 4
TG Machine Press x12
TG Pulldown x 12
---

superset x 3
DB Row x 10
Close Grip Bench x 10
---

superset x 3
Straight Arm Pulldown x 10
Cable Fly x 10
---

superset x 3
Dips x 10
Pullups x 10
---


Workout 2

Lunges x 60

superset x 4
Single Leg Extension x 12
Squat x 12
---

superset x 4
Extensions x 12
Curls x 12
---

Machine Calf Press 4 x 12
Seated Calf Press 4 x 12

W1 Arms, Calves & W2 Arms, Calves

06/24/15

Workout 1

Pulldown Curls
Rope Pressdown

Seated DB Curls
Overhead DB Extension

Hammer Curls
Machine Curls
Machine Extensions

Machine Calf Press
Seated Calf Raise


Workout 2

Pulldown Curls
Rope Pressdown

Machine Curls
Machine Triceps Press

Hammer Curls
Pressdown

Seated Calf Raise
Machine Calf Press

Back

06/23/15

Pulldown (rear/front) 4 x 10/8
Leg Extensions 4 x 15

Close Grip Pulldown 3 x 12
Straight Arm Pulldown 3 x 12

Pullups 6 x 6

Chest

06/22/15

Still on light duty, my back is still tight and uncomfortable! Alignment is much better, got a good adjustment today! Trying to avoid any exercises that cause compression or require flexion at the hip with core stabilization. nickdalprawod.blogspot.com

Bench (135) 10, (185) 10, (205) 10, (225) 10
Incline DB (80) 3 x 10

Cable Fly 4 x 12
Dips 4 x 10

LF Machine Press 3 x 12
LF Pec Fly 3 x 12

No Workouts (back out!) 06/17/15

06/17/15

Threw my back out of alignment yesterday deadlifting. No workouts for a week or so!
nickdalprawod@blogspot.com

Chest

06/16/15

Bench Press (135) 6, (185) 6, (225) 6, (275) 6, (315) 6, (225) 6
Incline DB Press (100) 10, (110) 10, (120) 10, (125) 6
Incline DB Fly (60) 3 x 10
Cable Fly 3 x 12

LF Machine Press 3 x 10
LF Machine Fly 3 x 10

Squat & Arms

06/15/15

Squat (135) 4, (225) 4, (315) 4, (365) 4, (405) 4, (455) 1

Machine Curls 4 x 10
Machine Triceps Press 4 x 10

Hammer Curls 4 x 10
DB Single Arm Overhead Extension 4 x 10

Pulldown Curl 4 x 10
Rope Press Down 4 x 10

Cable Curls 3 x 10
Overhead Rope Extension 3 x 10

Run, Shoulders

06/14/15

Run 2 miles

Cable Side Raise 3 x 12
DB Front Raise x 8 + Side Raise x 8 + Rear Fly x 8} x 3
TG Shoulder Press 3 x 12
TG MAchine Fly 3 x 12

06/13/15 - Back

06/13/15

Cable Rows 4 x 12
Straight Arm Pulldowns 4 x 12
Pulldowns 3 x 12
DB Row 3 x 12
LF Machine Curls 3 x 12
LF Triceps Press 3 x 12

Legs

06/12/15

Squat (135) 4, (225) 4, (315) 4, (365) 2, (405) 2, (455) 1

Leg Press 4 x 15
Alternating Extensions 3 x 20

Extensions 3 x 12
Lunges 3 x 20

06/11/15 - Clean & Jerk, Shoulders

06/12/15

Clean & Jerk x 1 + Press (behind neck) x 4}  (95, 115, 135, 165, 185, 205, 225, 245, 255)
Barbell Raise (95) x 6 + Press (behind neck) x 6 + Upright Row x 6} x 3
DB Side Raise 4 x 10

Back & Bis

06/10/15

Deadlift (135) 3, (225) 3, (315) 3, (365) 3 x 3

Barbell Rows 4 x 12
Pulldowns 4 x 10
Straight Arm Pulldown 4 x 10
Cable Rows 3 x 10
Cable Curls 3 x 10
Hammer Curls 3 x 10

Legs

06/09/15

Squat (135) 5, (225) 20, (275) 10, (315) 10, (365) 3 x 3
Alternating Extensions 3 x 30

5 rounds of
Box Jump (30") x 2 + (42") x 1
Hanstand Walk 20'

Overhead Lunges (95) 3 x 20

Extensions 3 x 12
Curls 3 x 12

Chest

06/08/15

Bench (135) 10, (185) 4, (225) 2, (275) 2, (315) 2, (225) 13, (185) 12
Incline DB Press (100) 3 x 10
Incline DB Fly 3 x 10

Machine Fly 3 x 10
Plate Loaded Decline Press 3 x 10 (bottom ROM), 10 (top ROM), 10 (full ROM)

Legs

06/05/15

Squat (135) 4, (225) 4, (315) 4, (365) 4 x 4

Leg Press (1080) 4 x 10
Extensions 4 x 10

Lunges 3 x 20
Extensions 3 x 20

Run, Deadlift & Back

06/04/15

Run 3 miles

Deadlift (135) 4, (225) 4, (315) 4, (365) 4, (405) 2
Cable Row 4 x 10
Straight Arm Pulldown 4 x 10
LF Machine Pulldown 3 x 10
Close Grip Pulldown 3 x 10
LF Machine Row 1 3 x 10
LF Machine Row 2 3 x 10

06/03/15 - Squat & Chest

06/03/15

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (405) 4, 3, 2, (365) 2, (315) 2, (275) 2, (225) 20
Jump Squat (135) 20

LF Machine Press 4 x 10
LF MAchine Fly 4 x 10

Cable Fly 4 x 10
Cable Curl 5 x 10
Rope Pressdown 5 x 10

Snatch & shoulders

06/03/15

Snatch (95, 115, 135, 155, 165, 185, 205, 210) x 1
Seated DB Press 4 x 10
DB Side Raise 4 x 10
Barbell Raise Dropset 3 x F, F, F
Rear Machine Fly 3 x 10