TVD: Week 2

Sunday 8/19

OFF! - Softball

Saturday 8/18

OFF! - Golf

Friday 8/17

A) Narrow Grip BB BP: 10 x 3
(185 x 3) x 7
(135 x 8) x 3

B) Bent BB Rows: 10 x 3
(185 x 3) x 3
(205 x 3) x 5
185 x 3
185 x 3

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

C2) Seated calf raise
135 x 10
135 x 10
135 x 10

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

E) DB Curl
40 x 10

F)Cable Press down
#8 x 12

Thursday 8/16

OFF! - MTB in Novi [10 miles]

Wednesday 8/15

Deadlift: 10 x 3
(275 x 3) x 10

Rack Pull: 3 x 3-5
350 x 5
350 x 4
350 x 4

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

Overhead Press: 10 x 3 standing, cleaned from floor
125 x 3
(135 x 3) x 7
125 x 3
125 x 3

Standing Calf raise machine
215 x 8 (alt legs)
215 x 15 (both legs)

Cable Bicep curl
#9 x 12

Overhead Triceps extension (w/rope)
#6 x 15

Tuesday 8/14

OFF! MTB in Monroe.

Monday 8/13

Pull-up: 10 x 3 weighted [60-90s R]
25 x 3
25 x 3
(BW x 3) x 7

Bench Press: 10 x 3 [60-90s R]
(185 x 3) x 2
(195 x 3) x 8

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

Hamstring Curl: 3 x 6 [30-60s R]
110 x 8
110 x 8
110 x 8

Standing Calf-raise (smith machine):
315 x 12
315 x 12

Bicep curl (EZ curl bar)
85 x 10
75 x 10

Tricep curl (cable press-down)
#6 x 10
#8 x 12