http://jongood.com Jon Good's Blog Sat, 28 Jan 2012 17:57:36 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 http://jongood.com/2009/08/17/08-17-2009-shoulderstricepschest/ http://jongood.com/2009/08/17/08-17-2009-shoulderstricepschest/#comments Mon, 17 Aug 2009 19:51:00 +0000 Jon http://jongood.com/2009/08/17/08-17-2009/ DB Military Press:

• 10×15
• 25×12
• 35×9
• 40×5
• 35×7
• 25×7

Dips:

• BWx5
• BWx6
• BWx5
• BWx5

DB Lateral Raises:

• 10×8
• 10×8
• 10×8

Rear Raises:

• 5×8
• 5×8
• 5×8

BB Bench Press:

• 95×12
• 135×5

Treadmill:

• 5min @ 6.0 speed

]]> http://jongood.com/2009/08/17/08-17-2009-shoulderstricepschest/feed/ 0 http://jongood.com/2009/08/15/08-15-2009-back/ http://jongood.com/2009/08/15/08-15-2009-back/#comments Sat, 15 Aug 2009 19:49:00 +0000 Jon http://jongood.com/2009/08/15/08-15-2009/ Weighted Chin-Ups:

• BWx7
• 10×4
• 15×4
• 10×4
• 5×6
• BWx4

BB Rows:

• 95×12
• 135×6
• 135×6
• 135×6
• 135×6
• 135×6
• 135×6

One Arm Low Row:

• 20×10
• 25×10
• 30×8

]]> http://jongood.com/2009/08/15/08-15-2009-back/feed/ 0 http://jongood.com/2009/08/14/08-14-2009-legs/ http://jongood.com/2009/08/14/08-14-2009-legs/#comments Fri, 14 Aug 2009 19:48:00 +0000 Jon http://jongood.com/2009/08/14/08-14-2009/ Squat:

• 135×12
• 225×10
• 250×8
• 280×5
• 265×7
• 250×8
• 225×10

BB Split Leg Squats:

• 05×5
• 115×3
• 95×5

Front Squats:

• 95×5
• 115×3
• 95×5

]]> http://jongood.com/2009/08/14/08-14-2009-legs/feed/ 0 http://jongood.com/2009/08/13/08-13-2009-armsabs/ http://jongood.com/2009/08/13/08-13-2009-armsabs/#comments Thu, 13 Aug 2009 19:45:00 +0000 Jon http://jongood.com/2009/08/13/08-13-2009/ DB Curls:

• 15×10
• 20×10
• 25×4
• 20×7
• 15×8

Rope Pressdowns:

• 25×15
• 30×12
• 35×10
• 40×10
• 25×15

V-Situps:

• 3×15

Cable Curls:

• 10×12
• 15×12
• 20×10
• 25×7
• 10×15

Skull Crushers:

• 45×15
• 55×12
• 65×5
• 60×7
• 50×8

Forearm Curls:

• 50×15
• 60×15

]]> http://jongood.com/2009/08/13/08-13-2009-armsabs/feed/ 0 http://jongood.com/2009/01/05/01-05-2009-cardio/ http://jongood.com/2009/01/05/01-05-2009-cardio/#comments Mon, 05 Jan 2009 22:26:00 +0000 Jon http://jongood.com/2009/01/05/01-05-2009-cardio/

Bike:

• 10min

]]> http://jongood.com/2009/01/05/01-05-2009-cardio/feed/ 0 http://jongood.com/2009/01/04/01-04-2009-lowerbody/ http://jongood.com/2009/01/04/01-04-2009-lowerbody/#comments Sun, 04 Jan 2009 22:25:00 +0000 Jon http://jongood.com/2009/01/04/01-04-2009-lowerbody/

Squat:

• 135×10
• 175×8
• 215×5
• 255×3
• 295×2
• 330 – 2×1
• 340×1

SLDL(1):

• 135×10
• 150×10
• 165×10

Split Squats(1):

• BW – 2×10

Leg Curl on Ball:

• 2×10

Single Leg Squats on Box:

• Standard Bar – 3×6

]]> http://jongood.com/2009/01/04/01-04-2009-lowerbody/feed/ 0 http://jongood.com/2009/01/02/01-02-2009-arms/ http://jongood.com/2009/01/02/01-02-2009-arms/#comments Fri, 02 Jan 2009 22:20:00 +0000 Jon http://jongood.com/2009/01/02/01-02-2009-arms/

DB Curls(1):

• 25×6
• 30×10
• 35×10
• 35×10

Rope Pressdowns(1):

• 30×6
• 40×10
• 45×10
• 50×10

Low Cable Curl(2):

• 30×10
• 35×10
• 40×10

Skull Crushers(2):

• 75 – 3×10

Wrist Curls(3):

• 55 – 2×10

V-Up Crunches(3):

• 2×8

]]> http://jongood.com/2009/01/02/01-02-2009-arms/feed/ 0 http://jongood.com/2009/01/01/01-01-2009-cardio/ http://jongood.com/2009/01/01/01-01-2009-cardio/#comments Thu, 01 Jan 2009 22:15:00 +0000 Jon http://jongood.com/2009/01/01/01-01-2009-cardio/

Treadmill:

• 10min @ 6.0 speed

]]> http://jongood.com/2009/01/01/01-01-2009-cardio/feed/ 0 http://jongood.com/2008/12/31/12-31-2008-upperbody/ http://jongood.com/2008/12/31/12-31-2008-upperbody/#comments Wed, 31 Dec 2008 22:12:00 +0000 Jon http://jongood.com/2008/12/31/12-31-2008-upperbody/

Bench Press:

• 100×5
• 125×5
• 150×5
• 175×5
• 200×5

BB Row:

• 95×15
• 115×12
• 150×10
• 180×6

Rope Pressdowns:

• 40×15
• 50×10
• 60×4

Hammer Curls:

• 40×7
• 40×6
• 40×4

]]> http://jongood.com/2008/12/31/12-31-2008-upperbody/feed/ 0 http://jongood.com/2008/12/27/12-27-2008-fullbody/ http://jongood.com/2008/12/27/12-27-2008-fullbody/#comments Sat, 27 Dec 2008 18:29:00 +0000 Jon http://jongood.com/2008/12/27/12-27-2008-fullbody/ Squat:

• 45×5
• 100×5
• 155×5
• 210×5
• 265×5

Bench Press:

• 45×5
• 70×5
• 95×5
• 120×5
• 145×5

Powerclean:

• 45×5
• 75×5
• 105×5
• 135×5
• 165×2

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