Tekli Dragon

Thursday 4/5/12 @ 4:30pm

• Overhead cable row - 8x50, 8x50, 8x50
• Deadlift - 5x225, 5x225, 5x225
• Inclined crunches - 20x45, 20x45, 20x45
• Shrugs - 8x80, 8x80, 8x80

Wednesday 4/4/12 @ 5:30pm

• Bench press - 5x155, 5x175, 5x155
• Inclined crunches - 20x45, 20x45, 20x45
• Skull crushers - 10x40, 10x40, 10x40
• In & outs - 25, 25, 25

Monday 4/2/12 @ 4:36pm

• Pullups - 12, 13, 13, 10
• Back-extensions - 10x45, 10x45, 10x45
• Inclined crunches - 10x45, 10x45, 10x45
• Push-ups - 51, 40, 27

Wednesday 11/2/11 @ 5pm [lower back, core]

• Barbell DL (225) - 8x205, 8x225, 8x225
• RDL (185) - 8x185, 8x185, 8x135
• SBL - 2:00
• SBR - 2:00
• Planks - 2:00

Tuesday 11/1/11 @ 9pm [Chest, tricep, core]

• Dumbbell press (60) - 8x60, 8x60, 8x60
• Bench press (155) - 4x155, 4x155, 5x135
• Tricep kickbacks (40) - 8x40, 8x40, 8x40
• Overhead cable extensions (52.5) - 8x50, 8x50, 8x50
• SBR - 1:30
• SBL - 1:30
• Planks - 2:00

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Monday 10/24/11 @ 11:30pm [legs]

• Squats (205) - 8x185, 8x195, 8x205
• Lunges (40) - 8x40, 8x40, 8x40
• SBR - 2:15
• SBL - 2:15
• SLL - 20
• Crunches - 30
• Planks - 3:30

Sunday 10/23/11 @ 7:30pm [chest + triceps]

• Dumbbell press (60) - 8x60, 8x60, 8x60
• Tricep kickback (40) - 8x40, 8x40, 8x40

Thursday 10/20/11 @ 10:30 [lower back + core]

• Pullups (7!) - 7!5, 6!3, 5!4
• Barbell RDL (210) - 8x205, 8x215, 8x225
• RDL (175) - 8x175, 8x185, 8x195
• Pec-deck butterflies (145) - 8x175, 8x190, 8x205
• Side bridge right (SDR) - 2:00
• Side bridge left (SDL) - 2:00
• Single leg lowering (SLL) - 20
• Plank with arm raises - 3:00

10/18/11 @ 1:00pm [chest, shoulders, triceps]

• Dumbbell Press - 8x55, 8x60, 6x60
• Tricep kickbacks (35) - 8x35, 8x35, 8x40
• Dips (40) - 30, 40, 40
• Military press - 8x85, 8x85, ——

10/15/11 @5:00pm [forearms, upper back]

• Farmers walk (40) - 3x40, 3x45, 3x45
• Plate workouts (45) - 10, 10, 10
• Reverse pec deck (130) - 8x130, 8x130, 8x130
• Standing military press (65) - 8x75, 8x75, 8x75
• Facepulls (35) - 8x72.5, 8x80, 8x80
• Side bridges (1:30)

10/12/11 @ 6:30pm [chest + back + shoulder + abs]

• Bench press (155) - 8x145, 7x155, 5x155
• Lat pulldown (145) - 8x145, 6x155, 8x135
• Pullups (7!) - 6!4
• Upright delta row (75) - 8x65, 8x65, 8x65
• Side bridges (1:30), single leg lowering (20), ball knee tuck (20), plank w/ arm lift (2:30)

10/8/11 @ 7:30pm [lower back + triceps + abs]

• Barbell DL (195) - 8x205, 8x210, 8x210
• RDL (155) - 8x165, 8x165, 8x175
• Overhead cable extensions (42.5) - 8x42.5, 8x50, 8x52.5
• Tri-kickbacks (25) - 8x25, 8x25, 8x30
• Side bridges (L & R) - 1:15, 1:15
• Single-leg lowering (20) - 20, 20
• Ball-knee tuck (20) - 20, 20
• Glute-bridge march (20) - 20, 20
• Plank w/ arm lift - 2:30, 2:30

10/5/11 @ 7:30pm [back, chest, triceps, abs]

• Lat pulldowns (75) - 8x115, 8x130, 6x145
• Bench press (135) - 8x135, 8x145, 5x155
• Upright delta row (55) - 8x65, 8x75, 8x75
• Bench dips (40) - 30, 30, 30
• Side bridges (L&R, 1min ea) - x, x
• Single leg lowering (L&R, 10ea) - 10, 10
• Ball knee-tuck (10) - 10, 10
• Glute-bridge march (10ea) - 10, 10
• Plank w/ arm lift (2min) - x, x

10/4/11 @10pm

• Inclined crunches - 30
• Pullups (5!) - 7!3
• Farmers walk (40) - 4x35
• Bicep curls - 8x80
• Mason twists - 50x25
• Hanging legs to side - 10

10/2/11 @ 3:00pm [shoulders + legs]

• Squats (185) - 12x135, 12x135, 12x135
• Lunges (35) - 10x35, 10x35, 10x40
• Flyes (20) - 12x20, 12x25, 12x30
• Barbell shoulder shrugs - 23x135, 29x135, 30x135
• Plate workout (45) - 10, 10
• Upright barbell deltoid row - 12x45, 12x55

10/1/11 @5pm [lower back + triceps]

• Barbell DL (195) - 12x185, 10x185, 10x175
• RDL (155) - 10x135, 10x135, 10x135
• Back extensions (35) - 12x10, 12x10
• Bench dips - 36, 36, 40
• Overhead cable extensions - 12x35, 12x35, 12x42.5
• Tri kickbacks (25) - 12x20, 12x20

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9/28/11 @ 11am [Legs + chest + triceps]

• Squats (185) - 12x95, 12x95, 12x95, 12x95
• Alt lunges (35) - 12x20, 12x20, 12x20, 12x20
• Calf raises (60) - 50x50, 50x50, 50x50, 50x50
• Bench press (135) - 12x95, 12x95, 12x95
• Flyes (20) - 12x20, 12x20, 12x20
• Dips - 8, 8, 8

@8:30pm

• Squats (185) - 12x135, 12x135, 12x135
• Farmers walk (50) - 5x45, 2x50
• Reverse military press - 12x65, 12x65, 12x65
• Dips (8) - 8, 8, 8 
• Tri kickbacks - 12x25, 12x25, 12x25

9/27/11 @ 11am [back + biceps]

• Warm-up - Standing military press - 8x65, 8x65, 8x65
• Pull-ups - 5!4, 5!1, 4!2
• Bent barbell rows - 8x85, 12x65, 12x65
• Face pulls - 12x50, 12x50, 12x50
• Lat pulldowns - 12x75, 12x75, 12x75

9/25/11 @ 7:30pm [chest, forearms, abs]

• Warm-up - roll out back, legs, lats
• Bench press - 8x135, 7x135*, 4x135*
• Farmers walk - 3x50, 3x50, 3x50
• Plate pinches - 50x25, 60x25, 50x45
• Hanging legs to side - 10, 10, 10
• Mason twists - 50x12, 50x12, 50x12

9/24/11 @ 11:30am [Legs]

• Warm-up - Jump rope - 2mins, 2mins
• Warm-up - Jump squats - 10, 10
• Squats (135) - 8x135, 9x155, 8x175, 8x185
• Box hops (3’) - 10, 10, 10
• Alternating lunges (35) - 10x35, 10x35, 10x35
• Calf raises (60) - 40x60, 40x60, 40x60

9/23/11 @ 5:30pm [chest & biceps]

• Concentration curls - 8x35, 8x30, 8x30
• DB flyes - 8x30, 8x30, 8x35, 5x40, 4x45
• Benchpress - 8x115
• Cable crossovers - 10x25, 8x25, 10x20
• Pullups w/ 3s hold - 5! 

9/22/11 @ 5:30pm [lower back]

• Warm-up
• Spinning - 5 mins
• Superman - 20
• Barbell deadlifts - 8x85, 8x95, 8x95, 8x135, 8x185, 8x195
• Romanian deadlifts - 8x135, 8x155, 8x155
• Back extensions -  20x10, 10x25, 10x35
• Crossover reverse lunge - 10, 10
• Hanging leg lifts to side - 8, 8, 8

9/21/11 @ 3:00pm [legs]

• Warm-up
• Jump-rope - 2mins, 2mins
• Max push-ups - 40
• Squats - 8x95, 8x135, 8x135
• Box hop-ups (3’) - 10, 10, 10 
• Lunges (alternating) - 10x35, 10x35, 10x35 

9/20/11 @ 10:00am [chest & biceps]

• Bench Press: 8x115, 8x115, 7x115*
• Flys: 10x20, 10x20, 10x20
• Barbell Rows: 12x65, 12x85, 10x105
• Pec-Deck: 10x115, 10x115, 10x115
• Squats: 10x115, 10x115, 10x115
• Max Pushups: 39, 32, 33* 

@8pm

• Warm-up
• Max pushups - 30, 30, 30
• Squat jumps - 10, 10
• Bench Press - 8x95, 8x95
• Max pull-ups - 5!, 4!, 5!
• Mason Twists w/ 8lb med ball - 50, 50, 50, 50 

9/2/11 @ 11pm [chest]

• one-arm side lateral: 9x10, 8x15, 8x15
• seated dumbbell press: 8x20, 8x20, 8x20
• reverse flies: 9x10, 8x10, 8x15
• side lateral raises: 8x10, 8x10, 8x15
• crunches: 30, 30, 30