Treadmill
Run-Walk 1 mi. @ 5% incline
V-max 10 weights (30 lbs.)
2 mi in 26'40" (4.5 mph)
Max pulse 181 bpm
Min pulse 129 bpm
Weight 184 lbs
Bench 150
Decline 35 x 2
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Friday, July 29, 2011
Wednesday, July 27, 2011
CPAT Training Day 27
Triceps lat pulldowns
60 (10 x 4)
Skull crushers
60 (10 x 4)
Overhead cable pulls
60 (10 x 4)
V-bar pulldowns
60 (10 x 4)
60 (10 x 4)
Skull crushers
60 (10 x 4)
Overhead cable pulls
60 (10 x 4)
V-bar pulldowns
60 (10 x 4)
Sunday, July 24, 2011
CPAT Training Day 26
Step ups
12.5 x 10 (r & l) x 3
17.5 x 8 (r & l) x 2
20 x 6 (r & l) x 1
12.5 x 10 (r & l) x 3
17.5 x 8 (r & l) x 2
20 x 6 (r & l) x 1
Squat machine
180 x 10 x 3
270 x 8 x 2
360 x 6 x 1
Hack squats
90 x 6 x 3
Butt lifts
Repeated 3 x 2 x 1
2.5-18
6-12
10-8
4-15
8-10
12-5
6-12
10-8
25-4
Weight 185 lbs.
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Thursday, July 21, 2011
CPAT Training Day 24
Warm up - Flat Bench 135 x 2, 155 x 2 (10 reps EA)
Bench 185 max x 2 (4 reps)
Partials 135 x 2 (6 reps)
Hammer Press 145 x (6 reps)
Cable Flyes 60, 80, 90 (10 x 4 reps))
Weight 185 lbs.
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Friday, July 8, 2011
CPAT Training Day 23
Butt Lifts (Bridge)
Pyramid training (Weights-Reps)
(Repeated 3 x 2 x 1)
2½-18
6-12
10-4
4-15
8-10
14-5
6-12
10-8
25-4
4
Weights: 2½ 4 6 8 10 14 25
Pyramid training (Weights-Reps)
(Repeated 3 x 2 x 1)
2½-18
6-12
10-4
4-15
8-10
14-5
6-12
10-8
25-4
4
Weights: 2½ 4 6 8 10 14 25
Wednesday, July 6, 2011
CPAT Training Day 22
Preacher curls (weight-rep)/3 pyramid-sets
25-20
40-15
50-10
40-12
50-12
60-8
50-10
60-10
70-3
Isolated Incline hammer curls
7.5-18
10-12
12.5-8
10-15
12.5-5
15-4
15-12
17.5-5
Standing Dumbbell Straight-Arm Front Delt Raise Above Head (weight-rep)/3 pyramid-sets
7.5-12
10-12
12.5-8
10-15
12.5-10
15.5-5
12-12
15.5-8
17-4
Reverse Flyes (repeat)
5-18
7.5-12
10-8
7.5-15
10-10
12.5-5
10-12
12.5-8
15-4
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Monday, July 4, 2011
CPAT Training Day 21
Triceps lat pulldowns (weight-rep)/3 pyramid-sets
25-18
45-12
65-8
35-15
55-10
75-5
45-12
65-8
85-4
Skull crushers
25-18
45-12
65-8
30-15
50-10
70-5
55-12
65-8
75-4
V-pulldowns
30-18
50-12
70-6
35-15
55-10
40-12
60-6
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
70-2
Pec Dec
25-18
45-12
75-8
30-12
60-8
90-4
60-10
90-10
120-5
Weight 180 lbs.
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