Monday- the guys

Single arm Db Floor Press- we did two to three warm ups and then 3 heavy work sets of 10. The last set should be work to get all 10 reps.

Front raises with db's or a plate. 3x12

Tower crucifixes- You can use a cable machine for these. We did 3x15

Rotary Cuff work- 3x15

Pyramid push ups with bands- 3x12

Abs- Body curls-30, Knees to chest- 45

Thursday- the guys

This is what I call conditioning training. The purpose is a change of pace, doing something totally different from what we have been doing for months, and this will also help me to heal from all the heavy lifting.

Squats-warm ups x10 reps do 2-3 sets, then do 68%x2x10 (I did 315)
Stiff Leg deads- warm up x5 reps (I did 225), then 2x5 (I went 315x5, 335x5)
Banded Leg curls- 3x15
Abs- Ab wheel- 15 reps, Crunches- 25 reps, Denise Austins-25 reps.

Tonight was a great night. Coach A was back, Austin, Doug, John, Peter and Dale all trained with me. it was nice having all the guys back.  

Tuesday- the guys

Db Hammer Curls- 4x10 My top set was with 60's.
Alternate Db Curls- 3x10
Single arm Db rows- 3x10-12 My top set was with 125 lbs.
Arrow Pulls- 3x10-15 (green band)
Wrist Roller 3 sets.
Abs- 40 Body curls, 35 Crunches

Monday- the guys

Db floor bench- 2-3 warm ups x10, then 3x10
Flyes- 3x10
Cable Crucifixes- 3x15
Close grip lat pull downs- 3x15 (these should mimic a reverse bench)
Perfect Push Ups with bands- 3x10-12
Tri Push Downs- 3x15
Abs- Crunches- 35 reps, V-ups- 40 reps

Tuesday- Coach Phipps

Back in the saddle. Normally I'll take the week after a major contest off, but I need to rehab my bad shoulder, so its back in the saddle again. I'll be doing mostly Body Building stuff for the next few weeks to try and heal my body for the new year.

Partial Bench- several warm ups and then 4x8
Flyes- 3x10
Behind the neck Press- 3x6
Total Gym Crucifixes- 3x15
Rotary Cuff work- 3x15
Tri Push downs- 100 reps.
Abs- Ab Wheel- 20 reps, Body Curls- 35 reps 

Tuesday- Dale and the girls

Upper Back Strength Work-
Db Single Arm Rows- 3x10
SUPERSET- Db Shrugs- 3x10, Back Extensions- 3x10
Db Alternate Curls- 3x10

Tabata
Jumping Jacks- 20 sec.
Hill Climbers- 20 sec.
Step Ups- 20 sec.
Crunches- 20 reps

They did 3 sets of these. There is no break between exercises.

Monday- Dale and Shelly

Cardio- 20 min. (Nordic Trac)

Upper Body Strength:
SUPERSETS- DB Bench- 3x10, Db Shoulder Press- 3x10

SUPERSETS- Laterals- 3x10, Banded Face Pulls- 3x10

Abs- Crunches (chin up and chest up) 25 reps, Denise Austin's 25 reps