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NPC nationals bound James Vondoloski Workout log W/E 10/6/2012
 
Monday:30 minutes of stationary bike for cardioSmith Machine Shoulder Press 135 x 15reps x 5 sets Shoulder Shrugs (Barbell) 315 x 12 reps x 5 sets Bicep Curls 40 lbs (d-bells) 15 reps x 5 sets add 5lbs after each set Lunchtime 45 mins cardio stair-stepper Tuesday: 30mins of stationary bike for cardio Leg squats barbell 225lbs 10 to 15reps x 20 sets straight-legged deadlift 225lbs 15reps x 5 sets Boot-camp Class 1hr lunchtime cardio 45mins treadmill/elliptical evening Boot-camp Class 1hr   Wednesday: 2 1/2hr cardio sessions no resistance training Thursday: 40mins stationary bike for cardio Barbell Dead-lift 2 sets of 225 x 15reps, 2 sets of 275 x 12reps, 2 sets of 315 x 8reps, 2 sets 405 x 6reps Tricep Bench Pull-overs 70lb 75lb 80lb 85lb 90lb sets of 10reps Evening Boot-camp Class 1hr Friday: 20mins of stair-stepper 20mins of treadmill 6.5mph Bench-press 225 x 10reps x 5sets, 275 x 8reps x 3sets, x 315lbs x 4reps x 2sets Saturday: off Sunday: 20mins stair-stepper 20mins of stationary bike Evening Leg presses 5 sets 4,5,6,7,8,9 plates,max reps super set with squats 225, 275, 315, 405 max reps each set
 
 
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