6/24/13
Pull Ups
BW x 5
25 x 9
35 x 6
45 x 4
35 x 5
25 x 7
BW x 5,5,5,5 - 45 sec rest
1 Arm BB Row
25 x 10
35 x 10
45 x 10,10
35 x 10
Chest Supported Rows
45 x 10
70 x 10,10,10
Cable Rows
100 x 10,10
120 x 10,10
Barbell Curls
Preacher Curls
DB Shrugs
6/25/13
Bench Press
45 x 10
135 x 5
155 x 5
175 x 4
155 x 5,5
CGBP
95 x 10
105 x 10
115 x 8,8
Face Pulls
HS Incline Press
Pec Flies
Rear Delt Flies
Triceps Pushdowns
6/27/13
Deadlift (1’s day)
45 x 10
135 x 5
185 x 5
205 x 3
230 x 5
260 x 3
275 x 1 - knees still sore, didn’t want to push it
Weighted Chin Ups
BW x 5
25 x 10
35 x 7
45 x 5
35 x 7
25 x 8
Meadows Rows - added weight to bar
25 x 10
35 x 10
40 x 10
45 x 8
Smith Machine Rows (ps)
25 x 10
50 x 8,8,10
Barbell Curls
6/28/13
OH Press (5’s day) - dropped weight to get more reps
45 x 10
65 x 5
85 x 5
90 x 5
95 x 8
Weighted Dips - alternating with face pulls
BW x 10
25 x 10
35 x 10
45 x 8
55 x 7
Kneeling Landmine Presses (weight added to bar)
25 x 10,10,8
Lateral Raises
8’s x 18,15,12
One Arm Triceps Pushdowns
DB Shrugs
6/29/13
Low Bar Squat (5’s day) - hurt wrists a bit but felt good otherwise
45 x 10
95 x 5
135 x 5
160 x 5
170 x 5
180 x 6
Front Squat
95 x 8,8,8,8
Hamstring Curls
90 x 10,10,10,10,10
Calf Raises
Weighted Chin Ups
BW x 5
25 x 10
45 x 5
BW x 5,5,5,5,5 - 40 sec rest
6/30/13
Bench Press
45 x 10
95 x 8
135 x 5
160 x 4
180 x 2
160 x 4,4,4
CGBP
135 x 5
115 x 8,8,8
DB Incline Press
50’s x 10,8,8
Face Pulls
Pec Flies
Rear Delt Flies
Triceps Pushdowns
7/1/13
Deadlift
45 x 10
135 x 5
185 x 3
205 x 3
230 x 5
245 x 5
260 x 5
Weighted Chin Ups
BW x 5
25 x 10
35 x 7
45 x 5
35 x 6
25 x 8
1 Arm BB Row
25 x 10
35 x 10
40 x 10
45 x 10
Cable Row
100 x 10
120 x 10
140 x 8
100 x 10
Barbell Curls
50 x 10,10,10
Machine Preacher Curls
35 x 10,10,10
7/2/13
OH Press (3’s day)
45 x 10
65 x 5
90 x 3
95 x 3
105 x 6
75 x 8
Weighted Dips
BW x 10
25 x 10
35 x 10
45 x 9
55 x 6
BW x 10
Face Pulls
Landmine Press - weight added to bar
Bar x 10
10 x 10
15 x 10,10,10
Lateral Raises
10’s x 15,15,12
1 Arm Triceps Pushdowns
7/3/13
Squat (3’s day) - low bar, felt awesome
45 x 10
95 x 8
135 x 5
170 x 3
180 x 3
190 x 5
200 x 2
Front Squat
45 x 10
95 x 10,10,9,8
Hamstring Curls
4 x 10
Weighted Chin Ups
BW x 5
25 x 8
45 x 5
25 x 8
BW x 5,5,5,5 - 40 sec rest
7/4/13
Bench Press (5’s day) - switching this to 5/3/1 too
45 x 10
95 x 8
135 x 5
145 x 5
155 x 8,5,5
CGBP
115 x 10,9,8
Face Pulls
HS Press
90 x 12,12,12
Pec Flies
3 x 10
Rear Delt Flies
3 x 10
1 Arm Triceps Pushdowns
3 x 10
7/6/13
Deadlift (3’s day)
45 x 10
135 x 5
185 x 5
215 x 3
245 x 3
260 x 3
275 x 3
Weighted Chin Ups
BW x 5,5
25 x 9 - Wide grip, rear delt still hurts on these
35 x 7
45 x 6
35 x 6
25 x 8
BW x 10
Meadows Rows (Bar +)
25 x 10
35 x 10
40 x 10
45 x 8
35 x 10
1 Arm DB Rows
65 x 10
70 x 10
75 x 10
Machine Preacher Curls
45 x 10,10,10
7/8/13
OH Press (1’s day)
45 x 10
65 x 5
85 x 5
95 x 3
110 x 5
95 x 5
Weighted Dips
BW x 10
25 x 10
35 x 10
45 x 9
55 x 7
Face Pulls
3 x 10
1 Arm DB Shoulder Press - alternate keeping other arm static
35’s x 9,8,8
DB Lateral Raises
10’s x 15,15,15
1 Arm Triceps Pushdowns
4 x 12
7/9/13
Squat (1’s day)
45 x 10
95 x 5
135 x 5
160 x 5
180 x 3
205 x 5
215 x 2
Front Squat
95 x 10,10,8
Hamstring Curls
Chin Ups
BW x 17
25 x 10
35 x 7
45 x 5
BW x 5,5,5,5 - 35 sec rest
7/10/13
Bench Press (3’s day)
45 x 10
95 x 8
125 x 5
145 x 3
155 x 3
165 x 6,3,3
CGBP
115 x 10,8,8
Face Pulls
HS Incline Press
50ps x 10,10,10
Push Ups
7/13/13
Deadlift (1’s day)
45 x 10
135 x 5
185 x 5
205 x 3
230 x 5
260 x 3
290 x 1
300 x 1
305 x 1 PR
Weighted Chin Ups
BW x 5
25 x 9
35 x 7
45 x 5
35 x 6
25 x 8
BW x 10
1 Arm BB Row
25 x 10
35 x 10
40 x 10
45 x 9
Cable Row
100 x 12
120 x 10,10,10
Barbell Curls
40 x 15,12,12
7/14/13
OH Press (5’s day)
45 x 10
65 x 5
85 x 5
90 x 5
95 x 9,5
Weighted Dips
BW x 10
25 x 10
35 x 10
45 x 10
55 x 6
Face Pulls
4 x 10
Landmine Press
Bar x 10
10 x 10
15 x 10
17.5 x 10,10
Lateral Raises
10’s x 15,15,15
Close Grip Push Ups
7/15/13
Squat (5’s day)
45 x 10
95 x 7
135 x 5
155 x 2
165 x 5
175 x 5
185 x 8
205 x 2
215 x 1
225 x 1 PR
Front Squat
95 x 10,10,9
Hamstring Curls
4 x 10
Weighted Chin Ups
BW x 15
25 x 8
45 x 4
BW x 5,5,5,5 - 35 sec rest
7/19/13
Pull Ups (Pyramid-10 sec rest per pullup)
1,2,3,4,5,6,7,8,9
7/20/13
Bench Press (1’s day)
45 x 10
95 x 8
115 x 5
135 x 5
155 x 3
175 x 3
185 x 1
195 x 1 PR
CGBP
135 x 7,6,5
Pull Ups - all 90 sec rest
Wide BW x 12,8
Chin BW x 6,6,5
DB Incline Press
50’s x 10,9,8
Face Pulls
3 x 12
Triceps Pushdowns
4 x 10-15
Push Ups
7/22/13
Deadlift (5’s day)
45 x 10
135 x 5
185 x 3
205 x 3
230 x 5
250 x 5
265 x 5
Pull Ups - all 60 sec rest
Regular BW x 3,3,3
Chin BW x 3,3,3
Wide BW x 3,3,6
1 Arm BB Row
25 x 10,10
35 x 10,10,10
Cable Row
100 x 12
120 x 10
140 x 8
100 x 10
Barbell Curls
50 x 10,10,10
7/23/13
Pull Ups - 60 sec rest
15 sets of 4
Chin Ups
BW x 10