Sundays workout 2009-12-20

[Skiman]

Sundays workout 2009-12-20

First session in the morning before, the afternoon workout.
One hour of cardio on the treadmill 60 minutes at a 3.5-4 speed on a incline of 2.5

Second session in the evening workout.
First off I begin chinups and calves with every workout, something taken from the great Oak himself.

50 chinups, no matter how long it takes...
5 sets of calve raise, 20X R. Foot 20X L. Foot

Chest/Bi's:

Incline DB Press: (weights are dumbells in each hand not combine total)
Set 1: 70lbs X 20
Set 2: 100lbs X 10
Set 3: 120lbs X 8
Set 4: 130lbs X 6

Hammer Curls:
Set 1: 40lbs X 10
Set 2: 45lbs X 10
Set 3: 50lbs X 8

Butterfly Press:
Set 1: 70lbs X 12
Set 2: 100lbs X 10
Set 3: 120lbs X 8
Set 4: 130lbs X 8

Negative Preacher Curls: (Hammer Strength)
Set 1: 70lbs X 8
Set 2: 90lbs X 6
Set 3: 100lbs X 4

Incline Press: (Hammer Strength)
Set 1: 140lbs X 10
Set 2: 180lbs X 8
Set 3: 230lbs X 8
Set 4: 270lbs X 6

Negative Flat Press Super Set with Straight Bar Hammer Curls: (30 second or < rest)
Bench:
Set 1: 135lbs X 10
Set 2: 185lbs X 8
Set 3: 225lbs X 6
Set 4: 275lbs X 4

Straight Bar:
Set 1: 50lbs X 10
Set 2: 50lbs X 10
Set 3: 50lbs X 10
Set 4: 50lbs X 10

One hour of cardio on the treadmill 60 minutes at a 3.5-4 speed on a incline of 2.5

Came back and did some more chest to finally tap it out, didn't feel like I die twice yet....

DB Flat Press with Push Ups and then Close Grip Bentover Rows: (30 second or < rest between all exercises/sets)
DB Flat Press: Push Ups: Bentover Rows Close Grip:
Set 1: 70lbs X 10 As many as you can 50lbs X 20
Set 2: 80lbs X 10 As many as you can 50lbs X 20
Set 3: 90lbs X 10 As many as you can 50lbs X 20