AGE: 38
Weight: 215 lbs
Height: 5 foot 11 inches
Routine:
Sunday (CHEST):
Bench Press: 4 sets (10-15 reps), 1st set (warm up): 225 lbs, 15 reps, 2nd set, 245 lbs, 12-15 reps, 3rd set 295 lbs, 12-15 reps, 4th set 315 lbs 10-12 reps.
Incline Press: 4 sets; 1st set 205 lbs 15 reps, 2nd set 225 lbs 12 reps, 3rd set, 235 lbs 12 reps, 4th set 255 lbs 10 reps.
Flye: 4 sets, 1st set 135 lbs 15 reps, 2nd set 135 lbs 15 reps, 3rd set 185 lbs 12 reps, 185 lbs 10 reps.
Monday (BACK):
Pull ups: 3 sets of 10-15 (currently only doing 10-12 per set)
Barbell Row: 3 sets, 1st set (warm up) 135 lbs 15 reps, 2nd set 185 lbs 12-15 reps, 3rd set 205 lbs 10-12 reps.
Seated pully row: 3 sets, 1st set 145 lbs 15 reps, 2nd set 165 lbs 12-15 reps, 3rd set 185 lbs 10-12 reps.
Good Mornings: 3 sets, 2st set 95 lbs 15 reps, 2nd set 115 lbs 12-15 reps, 3rd set 125 lbs 10-12 reps.
Tuesday (SHOULDERS):
Military Press: 3 sets, 1st set 115 lbs 15 reps, 2nd set 125 lbs 12-15 reps, 3rd set 135 lbs 10-12 reps.
Shoulder shrug: 3 sets, 1st set 285 lbs 15 reps, 2nd set 305 lbs 12-15 reps, 325 lbs 10-12 reps.
Lateral Raises: 3 sets, 1st set 85 lbs 15 reps, 2nd set 95 lbs 12-15 reps, 3rd set 105 lbs 10-12 reps.
Reverse Flye (Dumbells): 3 sets, 1st set 30 pounders 15 reps, 2nd set 35 pounders 15 reps, 3rd set 40 pounders 12 reps.
Wednesday (ARMS):
Dumbell Curl: 3 sets, 1st set 35 pounders 15 reps, 2nd set 40 pounders 15 reps, 3rd set 45 pounders 12 reps.
Barbell Curl: 3 sets, 1st set 75 lbs 15 reps, 2nd set 85 lbs 12 reps, 3rd set 95 lbs 10 reps.
Pulley Push Downs: 1st set 105 lbs 15 reps, 2nd set 115 lbs 15 reps, 3rd set 135 lbs 10-12 reps.
French Curl (barbell): 1st set 85 lbs 15 reps, 2nd set 85 lbs 15 reps, 3rd set 95 lbs 12-15 reps.
Thursday (LEGS):
Leg Lifts: 3 sets, 1st set 185 lbs 15 reps, 2nd set 205 lbs 15 reps, 3rd set 225 lbs 12 reps.
Leg Curl: 3 sets, 1st set 70 lbs 15 reps, 2nd set 80 lbs 15 reps, 3rd set 90 lbs 12 reps.
Lounges with barbell: 3 sets, 1st set 65 lbs 15 reps, 2nd set 75 lbs 12 reps, 3rd set 85 lbs 10 reps
Toe Raises (with barbell): 3 sets, 1st set 155 lbs 15 reps, 2nd set 185 lbs 12 reps, 3rd set 205 lbs 12 reps.
Friday (Rest):
Saturday (Run):
1 hour run at 6 mph.
I used to hate doing this because it was boring as hell until I bought a treadmill that was foldable.
I now set it up in front of the television and watch anime as I run (helps a lot
).
Personal Bests:
Bench Press: 395 lbs
Deadlift: 405 lbs
Squat: 305 lbs
Military Press: 185 lbs
Push Ups: 97 continuous (while in the USAF)
Pull Ups: 22 continuous (again, while in the USAF)
One mile: 8 minutes (again in the USAF).