12-12-12 workout 3x12(AMD)

12-12-2012
3x12
Military Press-70,70, 70 lbs
DB Incline Press-40,35, 32.5 lbs
DB Pullovers-30,32.5,32.5 lbs
Hamstring Curls(single leg)-100,110, 110 lbs
Quad Extensions(single leg)-80,80, 80 lbs
Step Up's(always 20 steps)-80,90, 100 lbs
DB Lunges(always 20 steps)-35,37.5,40 lbs
Heel Raises(single leg)- 100,100, 100 lbs

1x10
Bubkas
Windshield Wipers
Leg Lifts

Workouts so far!

So these are the workouts that I have done so far this Year. I Lift in a circuit fashion.





12-10-2012
3x12
Clean,Squat,Press-100,105, 110 lbs
Front Squat-100,105, 110 lbs
Military Press-80, 70, 70 lbs
DB Incline Press-45,40, 37.5 lbs
DB Str. Arm Pull Overs-27.5,27.5, 27.5 lbs
Single leg Hamstring curls-100,110, 110 lbs
Single leg Quad Extensions- 80,80,80 lbs
Step Up's(always 20 steps)-100, 100,60 lbs
DB Lunges(always 20 steps)-42.5, 42.5, 30 lbs
Heel Raises single leg-100,100,100 lbs


12-07-2012
3x10
Clean,Squat,Press-100,105, 110 lbs
Front Squat-100,105, 110 lbs
Military Press-80, 70, 80 lbs
DB Incline Press-45,47.5, 50 lbs
DB Str. Arm Pull Overs-30,32.5, 32.5 lbs
Single leg Hamstring curls-90,100, 110 lbs
Single leg Quad Extensions- 80,80,85 lbs
Step Up's(always 20 steps)-90, 100, 110 lbs
DB Lunges(always 20 steps)-42.5, 45, 47.5 lbs
Heel Raises single leg-80,100,100 lbs


12-05-2012
3x10
Military Press-70, 70, 80 lbs
DB Incline Press-42.5, 42.5, 45 lbs
DB Str. Arm Pull Overs-30,30, 32.5 lbs
Single leg Hamstring curls-80,85, 90 lbs
Single leg Quad Extensions- 80,80, 85 lbs
Step Up's(always 20 steps)-90,90, 100 lbs
DB Lunges(always 20 steps)-40,40, 42.5 lbs
Heel Raises single leg-40,60,80 lbs


12-03-2012
2x10
Clean,Squat,Press-100,115 lbs
Front Squat-100,115 lbs
Military Press-60, 70 lbs
DB Incline Press-40, 42.5 lbs
DB Str. Arm Pull Overs-25, 27.5 lbs
Single leg Hamstring curls-70, 80 lbs
Single leg Quad Extensions- 75, 80 lbs
Step Up's(always 20 steps)-80, 80 lbs
DB Lunges(always 20 steps)-42.5, 37.5 lbs
Heel Raises single leg-85,105 lbs


11-30-2012
2x10
Clean, Squat, Press- 95, 100 lbs
Front Squat-95, 100 lbs
Military Press-50, 60 lbs
DB Incline Press- 40, 42.5 lbs
DB Str. Arm Pull Overs-25, 27.5 lbs
Single leg Hamstring curls-70, 80 lbs
Single leg Quad Extensions- 70, 80 lbs
Step Up's(always 20 steps)-80, 80 lbs
DB Lunges(always 20 steps)-35, 40 lbs
Heel Raises single leg-80, 100 lbs




11-28-2012
1x10
Military Press- 40 lbs
DB Incline Press- 40 lbs
DB Str. Arm Pull Overs- 25 lbs
Single leg Hamstring curls- 70 lbs
Single leg Quad Extensions- 75 lbs
Step Up's(always 20 steps)- 70 lbs
DB Lunges(always 20 steps)- 32.5 lbs
Heel Raises single leg- 80 lbs