Matrix2Pyro's Workout 11/28/07

Workout Date: Nov-28-2007
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STRENGTH EXERCISES
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Angled Leg Press
Wt:170 Reps:15 Rest:60 sec

Machine Chest Press
Wt:90 Reps:15 Rest:60 sec

Lying Leg Curls
Wt:40 Reps:15 Rest:60 sec

Close-Grip Pulldowns
Wt:50 Reps:15 Rest:60 sec

Leg Extensions
Wt:50 Reps:15 Rest:60 sec

Lateral Dumbbell Raises
Wt:10 Reps:15 Rest:60 sec

One-Leg Dumbbell Calf Raises
Wt:25 Reps:15 Rest:60 sec

Machine Seated Rows
Wt:58 Reps:15 Rest:60 sec

Crunches
Wt:0 Reps:15 Rest:30 sec

Seated Hammer Curls
Wt:15 Reps:15 Rest:60 sec

Hyper Extensions Level II
Wt:0 Reps:18 Rest:60 sec

Rope Extensions
Wt:30 Reps:15 Rest:60 sec

Angled Leg Press
Wt:220 Reps:15 Rest:60 sec

Machine Chest Press
Wt:110 Reps:15 Rest:60 sec

Lying Leg Curls
Wt:50 Reps:15 Rest:60 sec

Close-Grip Pulldowns
Wt:70 Reps:15 Rest:60 sec

Leg Extensions
Wt:70 Reps:15 Rest:60 sec

Lateral Dumbbell Raises
Wt:12 Reps:15 Rest:60 sec

One-Leg Dumbbell Calf Raises
Wt:35 Reps:15 Rest:60 sec

Machine Seated Rows
Wt:68 Reps:15 Rest:60 sec

Crunches
Wt:0 Reps:15 Rest:30 sec

Seated Hammer Curls
Wt:20 Reps:15 Rest:60 sec

Hyper Extensions Level II
Wt:0 Reps:15 Rest:60 sec

Rope Extensions
Wt:45 Reps:15 Rest:60 sec

Matrix2Pyro's Workout 11/19/07

Workout Date: Nov-19-2007
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STRENGTH EXERCISES
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Angled Leg Press
Wt:150 Reps:15 Rest:60 sec

Machine Chest Press
Wt:80 Reps:15 Rest:60 sec

Lying Leg Curls
Wt:35 Reps:15 Rest:60 sec

Close-Grip Pulldowns
Wt:50 Reps:15 Rest:60 sec

Leg Extensions
Wt:50 Reps:15 Rest:60 sec

Lateral Dumbbell Raises
Wt:8 Reps:15 Rest:60 sec

One-Leg Dumbbell Calf Raises
Wt:20 Reps:15 Rest:60 sec

Machine Seated Rows
Wt:40 Reps:15 Rest:60 sec

Crunches
Wt:0 Reps:15 Rest:60 sec

Seated Hammer Curls
Wt:12 Reps:15 Rest:60 sec

Hyper Extensions Level II
Wt:0 Reps:15 Rest:60 sec

Rope Extensions
Wt:25 Reps:15 Rest:180 sec

Angled Leg Press
Wt:190 Reps:15 Rest:60 sec

Machine Chest Press
Wt:100 Reps:15 Rest:60 sec

Lying Leg Curls
Wt:45 Reps:15 Rest:60 sec

Close-Grip Pulldowns
Wt:70 Reps:15 Rest:60 sec

Leg Extensions
Wt:60 Reps:15 Rest:60 sec

Lateral Dumbbell Raises
Wt:10 Reps:15 Rest:60 sec

One-Leg Dumbbell Calf Raises
Wt:30 Reps:15 Rest:60 sec

Machine Seated Rows
Wt:58 Reps:15 Rest:60 sec

Crunches
Wt:0 Reps:15 Rest:60 sec

Seated Hammer Curls
Wt:20 Reps:15 Rest:60 sec

Hyper Extensions Level II
Wt:0 Reps:15 Rest:60 sec

Rope Extensions
Wt:40 Reps:15 Rest:180 sec

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CARDIO EXERCISES
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Pre-Lift Cardio Warm Up
Distance:0 Time:5 min

Elliptical Trainer
Distance:0 Time:10 min

Milan's Log 11/08

Body For Life
Lower Body

Quads - Hack Squat
Set 1 - 12 Reps - 325 Lbs
Set 2 - 10 Reps - 325 Lbs
Set 3 - 4 Reps - 325 Lbs
Set 4 - 6 Reps - 325 Lbs
Set 5 - 12 Reps - 235 Lbs

High Point - Leg Extensions
Set 1 - 12 Reps - 90 Lbs

Hamstrings - DB Lunges
Set 1 - 12 Reps - 22.5 Lbs
Set 2 - 10 Reps - 25 Lbs
Set 3 - 8 Reps - 30 Lbs
Set 4 - 6 Reps - 30 Lbs
Set 5 - 12 Reps - BWT Lbs

High Point - Lying Leg Curls
Set 1 - 12 Reps - 75 Lbs

Calves - Calf Extensions
Set 1 - 12 Reps - 110 Lbs
Set 2 - 10 Reps - 130 Lbs
Set 3 - 8 Reps - 150 Lbs
Set 4 - 6 Reps - 150 Lbs
Set 5 - 12 Reps - 135 Lbs

Abs - Hanging Leg Raises
Set 1 - 12 Reps
Set 2 - 10 Reps

Milan's Log 11/07

Cardio Workout

15mins Treadmill - Walk 5, Run 2, Walk 5, Run 1

15mins Stationery Bike - Varied level 7

Milan's Log 11/06

Body For Life
Upper Body

Chest - BB Incline Press
Set 1 - 12 Reps - 115 Lbs
Set 2 - 10 Reps - 125 Lbs
Set 3 - 4 Reps - 135 Lbs
Set 4 - 6 Reps - 135 Lbs
Set 5 - 8 Reps - 105 Lbs

High Point - Cable Crossovers
Set 1 - 12 Reps - 20 Lbs

Shoulders - Wide Grip Pulldown
Set 1 - 12 Reps - 70 Lbs
Set 2 - 10 Reps - 125 Lbs
Set 3 - 8 Reps - 85 Lbs
Set 4 - 6 Reps - 100 Lbs
Set 5 - 12 Reps - 70 Lbs

High Point - Seated Cable Row
Set 1 - 12 Reps - 70 Lbs

Back - Upright DB Rows
Set 1 - 12 Reps - 20 Lbs
Set 2 - 10 Reps - 22.5 Lbs
Set 3 - 8 Reps - 25 Lbs
Set 4 - 6 Reps - 30 Lbs
Set 5 - 12 Reps - 20 Lbs

High Point - Front DB Raises
Set 1 - 12 Reps - 10 Lbs

Triceps - Tricep Pushdows
Set 1 - 12 Reps - 30 Lbs
Set 2 - 10 Reps - 35 Lbs
Set 3 - 8 Reps - 45 Lbs
Set 4 - 6 Reps - 50 Lbs
Set 5 - 12 Reps - 30 Lbs

High Point - Tricep Kickbacks
Set 1 - 12 Reps - 10 Lbs

Biceps - Cable Curls
Set 1 - 12 Reps - 30 Lbs
Set 2 - 10 Reps - 35 Lbs
Set 3 - 8 Reps - 40 Lbs