"TO GET INTO SHAPE, YOU MUST HATE YOUR BODY. THE SECOND YOU BECOME OKAY WITH THE WAY YOU LOOK, YOU HAVE LOST THE BATTLE." -Scrubs


APRIL 2009
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
      1 2 3 4
             
5 6 7 8 9 10 11
     

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
70 lb/4 reps 10
Leg curl
30 lb/4 reps 10
PUSHUPS:
4 reps 10
CRUNCHES:
40 regular
40 cross-over

    

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
70 lb/4 reps 10
Leg curl
30 lb/4 reps 10
PUSHUPS:
4 reps 10
CRUNCHES:
40 regular
40 cross-over
12 13 14 15 16 17 18

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
70 lb/4 reps 10
Leg curl
30 lb/4 reps 10
PUSHUPS:
4 reps 10
CRUNCHES:
40 regular
40 cross-over

            
19 20 21 22 23 24 25
             
26 27 28 29 30    

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
70 lb/4 reps 10
Leg curl
30 lb/4 reps 10
PUSHUPS:
4 reps 10
CRUNCHES:
40 regular
40 cross-over

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
70 lb/4 reps 10
Leg curl
30 lb/4 reps 10
PUSHUPS:
4 reps 10
CRUNCHES:
40 regular
40 cross-over

          


MARCH 2009
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3 4 5 6 7
             
8 9 10 11 12 13 14
           

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
80 lb/3 reps 10
Leg curl
30 lb/3 reps 10
PUSHUPS:
3 reps 10
CRUNCHES:
30 regular
30 cross-over
15 16 17 18 19 20 21

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
80 lb/3 reps 10
Leg curl
30 lb/3 reps 10
PUSHUPS:
3 reps 10
CRUNCHES:
30 regular
30 cross-over

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
80 lb/3 reps 10
Leg curl
30 lb/3 reps 10
PUSHUPS:
3 reps 10
CRUNCHES:
30 regular
30 cross-over

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
70 lb/4 reps 10
Leg curl
30 lb/4 reps 10
PUSHUPS:
4 reps 10
CRUNCHES:
30 regular
30 cross-over
WEIGHT:
124.2

        
22 23 24 25 26 27 28
             


FEBRUARY 2009
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3 4 5 6 7
             
8 9 10 11 12 13 14
             
15 16 17 18 19 20 21
   

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
80 lb/3 reps 10
Leg curl
30 lb/3 reps 10
PUSHUPS:
3 reps 10
CRUNCHES:
30 regular
30 cross-over

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
80 lb/3 reps 10
Leg curl
30 lb/3 reps 10
PUSHUPS:
3 reps 10
CRUNCHES:
30 regular
30 cross-over

      
22 23 24 25 26 27 28
             


JANUARY 2009
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
        1 2 3
             
4 5 6 7 8 9 10
             
11 12 13 14 15 16 17
             
18 19 20 21 22 23 24
     

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
70 lb/3 reps 10
Leg curl
30 lb/3 reps 10
PUSHUPS:
3 reps 10
CRUNCHES:
30 regular
30 cross-over

      
25 26 27 28 29 30 31

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
70 lb/3 reps 10
Leg curl
30 lb/3 reps 10
PUSHUPS:
3 reps 10
CRUNCHES:
30 regular
30 cross-over
WEIGHT:
123.6

RAN:
20 minutes
5.0 speed
No incline
WEIGHTS:
Leg press
70 lb/3 reps 10
Leg curl
30 lb/3 reps 10
PUSHUPS:
3 reps 10
CRUNCHES:
30 regular
30 cross-over