12/27/12

Day 3 OFF

Treadmill 1 hour

12/28/12

Day 4 Upper Body

Machine BP: 4x 11/70 1x 12/80 3x

One Arm BD Row: 4x 11/30 12/30 13/30 2x

Seated 2 arm DB Press: 4x 11/50

Assisted Dips: 4x 4/10

EZ Bar Curls: 4x 10/45 1x 12/45 3x

Crunches w/ball: 5x 5/25

Crunches w/bench: 4x 4/18

Planks: 4x 4/30sec

12/29/12

Day 5 Lower Body

Leg Press: 4x 12/270 x1 12/275 2x 9/300

Leg Extensions: 4x 14/100

Leg Curls: 4x 13/85 2x 14/80 2x

Standing Calf Raise: 4x 14/100

Cable Rope Crunch: 4x 14/155 x3 14/160 x1

Plank: x5 5/30 sec

Crunches on Ball: 6x 6/25

12/30/12

Day 6 OFF

Cardio: Elliptical 2 hours

12/31/12

Day 7 OFF

Cardio: Elliptical 1 Hour

1/1/13

Day 1 Upper Body

DB Bench Press: 4x 12/60 x1 12/70 3x

Lat Pull Down: 4x 13/125 2x 14/125 2x

Up Right Row: 4x 14/50 2x 15/50 2x

Cable Tricep Press Down: 4x 14/100 14/105 15/105 2x

DB Curls: 4x 14/30 x2 15/30 x2

Crunches w/Ball: 4x 4/55

Crunches w/Bench: 4x 4/20

Plank: 4x 4/30sec

FOAM ROLLER 10 min!!

Felt a great amount of relief !