Chest Press (weight-rep)/3 pyramid-sets
15-18
35-12
55-8
25-15
45-10
65-5
35-12
55-8
75-4
Decline Press
10-18
30-12
50-8
20-15
40-10
60-5
30-12
50-8
70-4
Pec Dec
15-18
45-12
75-8
30-15
60-10
90-5
45-12
75-8
105-4
Treadmill @ 4.7 mph
2 mi. in 25 mins. 30 secs.
4.5% incline at 0.75 mi.
Run/Walk at 1.00 mi.
Max pulse 178 bpm
Min pulse 118 bpm
V-Tek weight @ 20 lbs.
Weight 178 lbs.
Sent from my iPhone
40-18
50-12
60-8
50-15
60-10
70-5
60-12
70-8
80-4
Isolated Incline hammer curls
10-18
12.5-12
15-8
12.5-15
15-10
17.5-5
15-12
17.5-8
20-4
Cross cable (weight-rep)/3 pyramid-sets
10-18
15-12
30-8
15-15
25-10
35-5
25-12
35-8
45-3
Treadmill @ 4.6 mph
2 mi. in 26 mins. 04 secs.
4.5% incline at 0.85 mi.
Run/Walk at 1.25 mi.
Max pulse 179 bpm
Min pulse 119 bpm
V-Tek weight @ 20 lbs.
Weight 180 lbs.
Sent from my iPhone
25-18
45-12
85-8
30-15
50-10
95-5
65-10
80-8
110-4
Leg extensions (weight-rep)/3 pyramid-sets
30-18
60-12
90-8
45-15
70-10
100-5
60-10
90-8
120-4
Calf extension (weight-rep)/3 pyramid-sets
90-18
130-12
170-8
110-15
150-10
190-5
130-12
170-8
210-4
Glutes (weight-rep)/3 pyramid-sets
10-18
50-12
90-8
50-15
90-10
130-5
70-12
110-8
150-4
Treadmill
Treadmill @ 4.6 mph
2 mi. in 26 mins. 04 secs.
4.0% incline at 0.85 mi.
Run/Walk at 1.25 mi.
Max pulse 178 bpm
Min pulse 120 bpm
V-Tek weight @ 20 lbs.
Weight 178 lbs.
Sent from my iPhone
25-18
40-12
50-8
40-15
50-10
60-5
50-12
60-8
70-4
Isolated Incline hammer curls
7.5-18
10-12
12.5-8
10-15
12.5-5
15-4
15-12
17.5-6
20-4
Sent from my iPhone
25-18
40-12
50-8
40-15
50-10
60-5
50-12
60-8
70-4
Isolated Incline hammer curls
7.5-18
10-12
12.5-8
10-15
12.5-5
15-4
12-15
6-17.5
4-20
Cross cable (weight-rep)/3 pyramid-sets
10-18
15-12
30-8
15-15
25-10
35-5
25-12
35-8
45-3
Treadmill
Treadmill @ 4.7 mph
2 mi. in 25 mins. 30 secs.
5.0% incline at 1.00 mi.
Max pulse 174 bpm
Min pulse 110 bpm
V-Tek weight @ 0.0 lbs.
Weight 178 lbs.
Sent from my iPhone
1.20 mi. @ 4.6 mph
1 mi. 3.5% incline + Run-Walk for .70 mi. @ 3.6 mph
Max pulse 168 bpm
Min pulse 120 bpm
V-Tek weight @ 20 lbs.
Weight 180 lbs.
Sent from my iPhone
2 mi. in 26 mins. 40 secs.
4.0% incline at 1.00 mi.
Max pulse 176 bpm
Min pulse 126 bpm
V-Tek weight @ 20 lbs.
Weight 180 lbs.
Cross body hammer curls (cables)(weight-rep)/3 pyramid-sets
10-18
20-12
30-8
15-15
25-10
35-5
20-12
30-8
40-3
Sent from my iPhone
2 mi. in 27 mins. 18 secs.
4.0% incline at 1.00 mi.
Max pulse 174 bpm
Min pulse 112 bpm
V-Tek weight @ 20 lbs.
Weight 177 lbs.
Sent from my iPhone
2 mi. in 27 mins. 18 secs.
4.0% incline at 1.00 mi.
Max pulse 166 bpm
Min pulse 112 bpm
V-Tek weight @ 15 lbs.
Weight 178 lbs.
Sent from my iPhone
2 mi. in 27 mins. 16 secs.
3.5% incline at 1.0 mi.
Max pulse 170 bpm
Min pulse 115 bpm
V-MAX™ weight @ 15 lbs.
Weight 178 lbs.
Cross body hammer curls (cables)(weight-rep)/3 pyramid-sets
10-18
15-12
30-8
15-15
25-10
35-5
25-12
35-8
45-3
Preacher curls (weight-rep)/3 pyramid-sets
25-18
40-12
50-8
30-15
50-10
60-5
50-12
60-8
70-4
Isolated incline hammer curls
7.5-18
10-12
12.5-8
10-15
12.5-5
15-4
Sent from my iPhone
2 mi. in 27 mins. 54 secs.
3.5% incline at 1.15 mi.
Max pulse 170 bpm
Min pulse 125 bpm
V-MAX™ weight @ 18.75 lbs.
Weight 177 lbs.
Sent from my iPhone