January Fitness Schedule I

Week 2
[Feb. 13 - 19]

Smith machine squats:
Warm-up: [ 45 x 2 + 0, then + 25 x 2 ] + 15
(4 sets = 90, 140, 180, 230)
4 x 4 (285 = 270 + 15)

Smith machine bench:
Warm-up: [ 45 x 2 + 25 x 2 +, then + 25 x 2 + 10 x 2] + 15
4 x 4 (195 = 180 + 15)

Deadlifts
185
4 x 7
195
1 x 4

Smith machine squats:
Warm-up: 45 x 2 + 0, then + 25 x 2
(4 sets = 90, 140, 180, 230)

5 sets 5-8 reps @ 270

Deadlifts
185
5 x 10
[rest p. 180 secs.]

Bench
185
2 x 4
W/U 135 1 x 10

Week 1
[Feb. 6 - 12]

Smith machine squats:
Warm-up: 45 x 2 + 0, then + 25 x 2
(4 sets = 90, 140, 180, 230)

4 sets 3 reps @ 270

Deadlifts
195
5 x 8

Bench
185
4 x 6

January Fitness Schedule II

Week 4
[Jan. 24 - 30]

Squats 290
Seated calf max
Seated leg extensions 145
Leg extensions 130
Adduction & Abduction 130

Week 3
[Jan. 17 - 23]

Smith machine Bench 180 (3 x)
Incline 60
Pec deck 145

Week 2
[Jan. 8 - 16]

Squats 270
Leg extemtions 145
Seated leg curls 110
Standing calf 295
Adduction & Abduction 205

Bench 185
Incline barbell 55
Pec Deck 135

Week 1
[Jan. 1 - 7]

Straight bar 70
Preacher curls 70
Bicep curls 60
Hammer curls 30

Squats 205
Leg extensions 110
Seated leg curls 110
Standing calf 235