TVD: Week 1

Sunday 8/12

OFF! Softball

Saturday 8/11

A) Dips: 10 x 3
(50 x 3) x 10

B) Rows: 10 x 3
(185 x 3) x 10

C1) Lateral Raises: 3 x 8
25 x 8
25 x 8
25 x 8

C2) Standing calf raise (smith machine & box)
315 x 10
315 x 8
315 x 8

D1) Reverse Lunge: 3 x 6-8
45 x 8
45 x 8
45 x 8

D2) BB Curl
75 x 8
75 x 8
75 x 8

E) Skull crusher
75 x 8
75 x 8
75 x 8

MTB @ Lakeshore Park. 10 miles

Friday 8/10

OFF! Tigers game. I'm convinced tigers can't win on a Friday I'm there.

Thursday 8/9

Deadlift: 10 x 3
(250 x 3) x 10

Rack Pull: 3 x 3-5
315 x 5
315 x 5
365 x 3

Flyes: 3 x 8
25 x 8
25 x 8
25 x 8

Overhead Press: 10 x 3 standing, cleaned from floor
(115 x 3) x 10

Seated Calf (alt leg)
70 x 12

DB Bicep curl (alt)
45 x 6

Overhead Triceps extension (w/rope)
#6 x 12

Wednesday 8/8

OFF!

Tuesday 8/7

Pull-up: 10 x 3 weighted [60-90s R]
(BW x 3) x 10

Bench Press: 10 x 3 [60-90s R]
(175 x 3) x 5
(185 x 3) x 5

Squat: 3 x 8 [30-60s R]
185 x 8
185 x 8
185 x 8

Hamstring Curl: 3 x 6 [30-60s R]
90 x 6
90 x 6
90 x 6

Standing Calf-raise:
250 x 10

Bicep curl (machine)
? x 10

Tricep curl (machine)
? x 10

I hate machines and especially hated the bicep/tricep machines.

Monday 8/6

Tired from my X-treme MTBiking trip to Mio/West Branch. I will start the program tomorrow.