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  #81  
Old 03-23-2015
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Capadonna Capadonna is offline
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Points: 1,881, Level: 26
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Week 12 day 1 - 23 Mar 2015

15 min elliptical

CYCLE 1
Set 1

Lunges - 10 reps each leg w/ 35kg barbell
Deadlifts - 15 reps @ 60kg
Squats - 20 reps
Single leg Calf raises - 20 reps each leg

Set 2
Lunges - 10 reps each leg w/ 10 kg plates
Deadlifts - 15 reps @ 80kg
Squats - 20 reps
Single leg Calf raises - 20 reps each leg

Set 3

Lunges - 10 reps each leg w/ 15 kg plates
Deadlifts - 12 reps @ 80kg
Squats - 20 reps
Single leg Calf raises - 20 reps each leg

Set 4

Lunges - 10 reps each leg w/ 15 kg barbell
Deadlifts - 12 reps @ 90kg
Squats - 20 reps
Single leg Calf raises - 20 reps each leg

30 mins stationary bike
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  #82  
Old 03-24-2015
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Capadonna Capadonna is offline
Jr. Fornicator
Points: 1,881, Level: 26
Points: 1,881, Level: 26 Points: 1,881, Level: 26 Points: 1,881, Level: 26
Level up: 81%, 19 Points needed
Level up: 81% Level up: 81% Level up: 81%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Oct 2013
Posts: 71
Rep Power: 16
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Week 12 day 2 - 24 Mar 2015

15 mins elliptical warmup

CYCLE 1
SET 1
1arm floor press - 15 reps @ 20 kg
Dumbbell pullover - 15 reps @ 20kg
Dumbbell fly - 10 reps @ 12.5kg

Set 2
1arm floor press - 15 reps @ 22.5 kg
Dumbbell pullover - 15 reps @ 22.5 kg
Dumbbell fly - 15reps @ 15kg

Set 3
1arm floor press - 13 (r) and 14(l) reps @ 25 kg
Dumbbell pullover - 14reps @ 25kg
Dumbbell fly - 15reps @ 15kg

CYCLE 2
Set 1
Dumbbell laterals - 10 reps @ 12.5kg
Barbell shoulder press - 10 reps @ 30kg
Barbell upright rows - 10 reps @ 30 kg

Set 2
Dumbbell laterals - 8(r) and 10 (l) @ 15 kg
Barbell shoulder press - 10 reps @ 35 kg
Barbell upright row - 10 reps @ 35kg

Set 3
1arm dumbbell lateral - 9(r) and 10(l) @ 15 kg
Shoulder press - 10 reps @ 40 kg
Upright row - 7 reps @ 40kg

CYCLE 3
Overhead tricep extensions
S1 - 10 reps @ 20kg
S2 - 10 reps @ 22.5kg
S3 - 6 reps @ 25 kg
S4 - 6 reps @ 25kg

20mins stationary bike
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  #83  
Old 03-30-2015
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Capadonna Capadonna is offline
Jr. Fornicator
Points: 1,881, Level: 26
Points: 1,881, Level: 26 Points: 1,881, Level: 26 Points: 1,881, Level: 26
Level up: 81%, 19 Points needed
Level up: 81% Level up: 81% Level up: 81%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Oct 2013
Posts: 71
Rep Power: 16
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Week 13 day 1 - 30 Mar 2015

Had a tough morning. Didn't get to complete workout. Felt ill

15 mins elliptical warmup
CYCLE 1
Set 1

Lunges - 10 reps each leg w/ 15kg plates
Deadlifts - 15 reps @ 80 kg
Bodyweight squats - 20 reps
Bodyweight calf raises - 20 reps

Set 2

Lunges - 10 reps each leg w/ 20kg plates
Deadlifts - 12 reps @ 80 kg
Bodyweight squats - 20 reps
Bodyweight calf raises - 20 reps

Set 3
Lunges - 10 reps each leg w/ 15kg plates
Deadlifts - 10 reps @ 80 kg
Bodyweight squats - 20 reps
Bodyweight calf raises - 20 reps

10 mins stationary bike

Last edited by Capadonna; 03-31-2015 at 06:34 PM.
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  #84  
Old 03-31-2015
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Capadonna Capadonna is offline
Jr. Fornicator
Points: 1,881, Level: 26
Points: 1,881, Level: 26 Points: 1,881, Level: 26 Points: 1,881, Level: 26
Level up: 81%, 19 Points needed
Level up: 81% Level up: 81% Level up: 81%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Oct 2013
Posts: 71
Rep Power: 16
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Week 13 day 2 - 31 Mar 2015

CYCLE 1
SET 1
1arm dumbbell press - 15 reps each @ 20 kg
Dumbbell pullover - 15 reps @ 20kg
Dumbbell fly's - 15 reps @ 12.5kg

Set 2
1arm dumbbell press - 13(r) / 15(l) reps @ 25 kg
Dumbbell pullover - 15 reps @ 25kg
Dumbbell fly's - 15 reps @ 12.5kg

Set 3
1arm dumbbell press - 10 reps each @ 25 kg / 10 reps each arm @ 20kg
Dumbbell pullover - 13 reps @ 25kg
Dumbbell fly's - 15 reps @ 12.5kg

CYCLE 2
1arm dumbbell lateral -10 reps each arm @ 12.5kg
Barbell shoulder press - 10 reps @ 40 kg
Dumbbell upright row - 10 reps @ 40kg

Set 2
1arm dumbbell lateral -10 reps each arm @ 12.5kg
Barbell shoulder press - 10 reps @ 40 kg
Dumbbell upright row - 10 reps @ 40kg

Set 3
1arm dumbbell lateral -10 reps each arm @ 15kg (2sets)
Barbell shoulder press - 10 reps @ 40 kg
Dumbbell upright row - 8 reps @ 40kg

CYCLE 3
Overhead Tricep extension
S1 - 10 reps @ 22.5 kg
S2 - 8 reps @ 25 kg
S3 - 8 reps @ 25 kg
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  #85  
Old 04-07-2015
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Capadonna Capadonna is offline
Jr. Fornicator
Points: 1,881, Level: 26
Points: 1,881, Level: 26 Points: 1,881, Level: 26 Points: 1,881, Level: 26
Level up: 81%, 19 Points needed
Level up: 81% Level up: 81% Level up: 81%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Oct 2013
Posts: 71
Rep Power: 16
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Week 14 day 1 - 5 April 2015
Phase 4

Warmup 10 mins treadmill walk/jog

Barbell Squats
S1 - 20 reps @ 60kg
S2 - 20 reps @ 60kg
S3 - 18 reps @ 90kg
S4 - 16 reps @ 90kg
S5 - 15 reps @ 80kg
S6 - 15 reps @ 80kg
S7 - 15 reps @ 80 kg
S8 - 15 reps @ 90 kg
S9 - 15 reps @ 90kg
S10 - 5 reps @ 100kg / 15 reps @ 90kg

Deadlifts
S1 - 10 reps @ 60 kg
S2 - 10 reps @ 60kg
S3 - 10 reps @ 60kg
S4 - 10 reps @ 60kg
S5 - 10 reps @ 60kg

Bodyweight calf raises
5 sets of 25 reps each leg

20 mins stationary bike
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  #86  
Old 04-07-2015
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Capadonna Capadonna is offline
Jr. Fornicator
Points: 1,881, Level: 26
Points: 1,881, Level: 26 Points: 1,881, Level: 26 Points: 1,881, Level: 26
Level up: 81%, 19 Points needed
Level up: 81% Level up: 81% Level up: 81%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Oct 2013
Posts: 71
Rep Power: 16
Capadonna is a splendid one to beholdCapadonna is a splendid one to beholdCapadonna is a splendid one to beholdCapadonna is a splendid one to beholdCapadonna is a splendid one to beholdCapadonna is a splendid one to behold
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Week 14 day 2 - 6 April 2015

30 mins elliptical (varying intensity every 5 mins)

150 sit-ups
5 set of 30sec planks (1 was 24 secs)
5 sets of pushups 10 reps
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  #87  
Old 04-08-2015
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Capadonna Capadonna is offline
Jr. Fornicator
Points: 1,881, Level: 26
Points: 1,881, Level: 26 Points: 1,881, Level: 26 Points: 1,881, Level: 26
Level up: 81%, 19 Points needed
Level up: 81% Level up: 81% Level up: 81%
Activity: 99%
Activity: 99% Activity: 99% Activity: 99%
 
Join Date: Oct 2013
Posts: 71
Rep Power: 16
Capadonna is a splendid one to beholdCapadonna is a splendid one to beholdCapadonna is a splendid one to beholdCapadonna is a splendid one to beholdCapadonna is a splendid one to beholdCapadonna is a splendid one to behold
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Week 14 day 3 - 8 April 2015

Spin class - 60 mins

100 leg raises - 5 sets of 20 reps w/ 30s rest.

Russian Twist w/ medicine ball
S1 - 20 reps
S2 - 30 reps
S3 - 30 reps
S4 - 25 reps
S5 - 30 reps
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  #88  
Old 04-20-2015
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Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
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