WORKOUT BASED ON TODD

OPHEIM'S SCHEDULE FOUND AT

PLANNED DAY WED Mon Tue Wed
spreadsheet designed by Kevin PLANNED DATE
http://www.bodybuilding.com/fun/workyear.htm 8/12/2009 ### ### ###
DONE
A. VanDriel
Increase weight 10% per week
Wait 90 seconds between sets AEROBIC
Running
Type (SD, MD, LD, SPD)
Distance
Time
Pace
Notes
MONTH 2 WEIGHT ROUTINE
Barbell squats
compound exercise by doing ten Warmup 10(.5) 6(.6), 4(.7),
150 150 150
reps at fifty percent, six at sixty 3(.8), 1(.9)
Set One: 12 reps 12
Set Two: 10 reps 10
sit on inclined bench with Set Three: 8 reps 8
Incline dumbbell press
compound
weights at exercise bylift
shoulders, doing ten
to top Warmup 10(.5), 6(.6), 4(.7),
40 40 40
reps at fiftyand
percent,
back six at sixty 3(.8), 1(.9)
Set One: 12 reps 12
standing, elbows slight bent, Set Two: 10 reps 8
bend over with hips and knees Set Three: 8 reps 7
Dumbbell lateral raises
bent slght, lift until elbows level LB 15 15
with shoulders Set One: 12 reps 12
Set Two: 10 reps 10
lying on back, point feet in air, Set Three: 8 reps 8
legs at 90 degrees, hands under Reverse crunches
butt, raise to ceiling Set One: 15 reps 15
Set Two: 15 reps 15
Set Three: 15 reps 15
keep upper arms close to side Alternate dumbbell curls
LB 30 30
Set One: 12 reps 12
Set Two: 10 reps 9
land on heel then forefoot; long Set Three: 8 reps 6
Dumbbell lunges
lunge = butt, short lunge = quads
LB 15 15 15
Set One: 12 reps 12
Set Two: 10 reps 10
sitting, keep wght behind head Set Three: 8 reps
Overhead dumbbell
8
and lift up extensions 30+dips+3 30+dips+ 30+dips+
LB
Set One: 12 reps 5
12 35 35
Set Two: 10 reps 13 to fail
Set Three: 8 reps 8
machine Seated calf raises
LB 95 95 95
Set One: 12 reps 12
Set Two: 10 reps 10
seated, lean forward, pull back Set Three: 8 reps 8
weight by straightening lower Seated Rows
back LB 70 70
Set One: 12 reps 12
Set Two: 10 reps 10
lower to top of feet by bending Set Three: 8 reps 8
hips; bend knees and waist; lift Romanian deadlifts
by extending at hips and knees
LB 65 65
Set One: 12 reps 12
Set Two: 10 reps 10
Set Three: 8 reps 8
 Mo
Thu Fri Sat Sun Mon Tue Wed Thu Fri Sat Sun
### ### ### ### ### ### ### ### ### ### ### n
TO ###
TOTAL TAL
REST RES
T
SD SD
4.12 5.16
0:33:25 0:43:24
very
0:08:06 0:08:24
nice, cool
out too

150

40

15 15

30 30

15

30+dips+
35

95

70 70
65 65
Tu We Th Fr
Sat
e d
### u ######
###### i
PLANNED DAY SUN MON TUE WED
PLANNED DATE 7/19/2009 7/20/2009 7/21/2009 7/22/2009
DONE DONE DONE DONE DONE
AEROBIC
Running
Type (SD, MD, LD, SD SD SD
SPD)
Distance 5.00 3.14 4.14
Time n/a 0:24:30 0:32:50
Pace n/a 0:07:48 0:07:55
Notes baseline cloudy, drizzly ran 1st, lifted 2nd
Warmup:
PECS, DELTS &
Bench10Press,
@ 50%1/0/1,
TRICEPS
2m rest
6 @ 60%
4 @ 70%
Set 1 Reps (12) 8
3 @ 80%
Set 1 LB 110
Set 2 Reps (12)
1 @ 90% 4
Set 2 LB 110
Military Press,
Notes barbell
1/0/1, 2m rest
Set 1 Reps (12) 12
Set 1 LB 30
Set 2 Reps (12) 11
Set 2 LB 30
Notes 2 dumbbells
Bench dips
Set 1 Count to fail 3
Set 2 Count to fail 3
Crunches
Set 1 Count to fail 75
Set 2 Count to fail 40
LATS, TRAPS,
Warmup:
Upright
10 rows,
BICEPS
@ &
50%
1/0/1, 2m rest
FOREARMS
6 @ 60%
4 @ 70%
Set 1 Reps (12) 12
3 @ 80%
Set 1 LB 55
Set 2 Reps (12)
1 @ 90% 10.5
Set 2 LB 60
Lat-bar pulldowns,
Notes
1/0/1, 2m rest
Set 1 Reps (12) 7
Set 1 LB 80
Set 2 Reps (12) 12
Set 2 LB 60
Barbell
Notes Biceps Curl,
1/0/1, 2m rest
Set 1 Reps (8) 8
Set 1 LB 65
Set 2 Reps (8) 8
Set 2 LB 65
Notes barbell
Warmup:
GLUTES, QUADS,
Squats,
101/0/1,
@ 50%2m
HAMS
rest & CALVES
6 @ 60%
4 @ 70%
Set 1 Reps (12) 12
3 @ 80%
Set 1 LB 160
Set 2 Reps (12)
1 @ 90% 13
Set 2 LB 160
Standing
Notes Calf Raises, machine leg press
1/0/1, 2m rest
Set 1 Reps (12) 12
Set 1 LB 90
Set 2 Reps (12) 12
Set 2 LB 130
Leg Curl, 1/0/1, 2m
Notes machine
rest
Set 1 Reps (12) 12
Set 1 LB 30
Set 2 Reps (12) 12
Set 2 LB 50
Notes
 THU FRI SAT SUN MON
7/23/2009 7/24/2009 7/25/2009 7/26/2009 7/27/2009
DONE DONE DONE DONE DONE

SD MD
3.14 8.77
0:24:19 1:17:00
sunny, warm,
0:07:44 0:08:46
sweaty felt shitty at end

12
100
12
100
barbell
12
45
12
45
barbell
5
5
76
55

12
55
12
warmup
55 with
dumbells
12
70
12
70

12
60
12
60
barbell

8
145
8
135
 real squat
25
95
25
95
standing barbell
12
50
12
50
 TUE WED THU FRI SAT
7/28/2009 7/29/2009 7/30/2009 7/31/2009 8/1/2009
DONE DONE DONE DONE DONE

SD SD
3.14 3.14
felt a lot faster, still
0:23:29 0:23:54
sunny and
0:07:28 warm hotter0:07:36
and windier,
but better stamina was a good pace

12 12
110 110
8 12
8+2+2
110 straight
110
6+2 straight
12 12
50 50
12 12
50 50
barbell barbell
7 9
5 9
85 110
65 110

12
60
12
9+3
60
8+2+2
12
70
12
70
machine
8
70
8
70

12
135
12
135
 real squat
12
140
12
140
standing bar bell
12
70
12
70
 SUN MON TUE WED THU
8/2/2009 8/3/2009 8/4/2009 8/5/2009 8/6/2009
DONE DONE DONE DONE DONE

SD SD
5.16 5.16
very 0:44:52
very hilly on this 0:51:57
was a slow,
the way back! incl.
0:08:41 deliberate
0:10:04and
harney healing run

12
120
12
straight
120
8+2+1
12
60
12
straight
60
straight
10
11
125
125

12 12
60 70
12 10
straight
60 straight
70
straight hurt
12 12
80 80
12 12
straight
80 straight
80
straight straight
5 6
80 80
5 8
fail
80 fail
75
fail straight

12
135
12
135
 straight
straight
12
140
12
140
standing bar bell
12
70
12
70
 FRI SAT
8/7/2009 8/8/2009
DONE DONE
heat index was way
too high and
sappedMDall my
4.18
strength...
n/a but it
was a better
n/a run,
knees felt better

12
120
12
straight
120
9+2+1
12
65
12
straight
65
straight
13
12
150
200

12
150
12
150
 straight
straight
15
155
12
straight
155
straight
12
straight
70
straight
12
raised70lb a few
times