Monday April 1, 2013

Pull -Up (reps)  12, 12, 12, 12

Seated Cable Row  1 x 120, 1 x 140, 2 x 180

1 arm dumbbell row  1 x 70, 2 x 85

Dumbbell Standing Press  1 x 40, 1 x 45, 2 x 50

Side ups with Dumbbells  1 x 20, 1 x 25, 1 x 30

Abs use ab coaster for about 80 reps

Saturday March 30, 2013

Trained at Golds in Roanoke Virginia

Flat Dumbbell Press  1 x 55, 1 x 65, 1 x 75, 3 x 85

Incline Dumbbell Press  1 x 55, 1 x 65, 2 x 70

Flat Dumbbell Fly  1 x 35, 1 x 45, 1 x 55

Incline Dumbbell Curl  2 x 30, 1 x 35, 1 x 40, 2 x 45

Bar Extension or Close Press  1 x 60, 1 x 70, 3 x 85

Concentrated Curl  1 x 20, 1 x 25

Dumbbell Kick Back  1 x 25, 1 x 30