3/13/2011
Neck harness- 15/25, 25/15, 35/25
3/14/11
17:31-18:08
Jump rope- 300 skips
BB Military- bar/10, 55/5, 65/3, 75/3, 85/3, 95/10
Chins- various grips- 9,6,6,5,5,4= 35
Dips- bw/12, 15/10, 25/8
DB rows- 70/10, 90/8, 80/20
Rope push downs- 30/20, 40/15, 50/12
3/16/2011
17:50-18:40
10-1
Jump rope- 300 skips
Tke- 3x15
Deads- 135/5, 185/5, 225/3, 245/3, 275/3, 275/10
DB bench squat(opposite hand)- bw/12, 30/10, 40/8
DB swing- 50/12, 60/10, 70/8
Rope facepull- 30/15, 40/12, 50/10
Pinwheel curl- 30/12, 40/10, 50/8
3/18/11
17:30-18:00
10-1
Jump rope- 300 skips
BB Incline- bar/10, 65/5, 85/5, 95/3, 115/3, 135/10
Weighed pull ups- bw/10 (didn’t do this weighted)
DB military- 35/12, 45/10, 55/8
Cable row- 75/12, 90/10, 105/8
CGBP- 95/12, 115/10, 135/8
3/21/11
10-2
17:45-18:30
Jump rope- 300 skips
Tke- 3x15
Box Squat- bar/10, 95/5, 115/5, 135/3, 155/3, 175/3, 195/3, 205/2, 215/10
Romanian deads- 95/12, 135/10, 165/8
BB shrugs- 135/12, 185/10, 225/8
BB curl- bar/12, 65/10, 90/8
3/23/11
10-2
17:14-18:42
Jump rope- 300 skips
Military- bar/10, 55/5, 65/3, 75/3, 85/3, 95/2, 100/10
Rep chins- 2,4,6,8,2,4,6,2,4,2= 40
Dips- bw/12, 15/10, 30/8
DB row- 70/10, 95/8, 85/20
Rope push downs- 30/20, 40/15, 55/12
3/26/11
10-2
13:42-14:32
Jump rope- 300 skips
Tke-3x15
Deads- 135x5, 155x5, 185x3, 205x3, 225x3, 245x3, 275x2, 285x10
DB swing- 50x12, 60x10, 75x8
Facepull- 30x15, 40x12, 55x10
Pinwheel curls- 30x12, 35x10, 40x8
3/28/11
10-2
17:55-18:35
Jump rope- 300 skips
BB incline- barx10, 65x5, 85x5, 95x3, 115x3, 135x2, 140x10
Weighted pull ups- bwx10, 5x8, 10x6
DB military- 35x12, 45x10, 50x8
Cable row- 75x12, 90x10, 110x8
EZ incline triceps extension- 40x15, 50x12, 60x10
3/30/2011
10-3
17:40-18:31
Jump rope- 300 skips
Tke- 3x15
Box squats- barx10, 95x5, 115x5, 135x3, 155x3, 175x3, 195x3, 205x2, 215x2, 220x10
Romanian deads- 95x12, 135x10, 170x8
BB shrug- 135x12, 185x10, 230x8
BB curl- barx12, 65x10, 95x8 (keep the weight the same)
4/1/2011
10-3
17:53-18:36
Jump rope- 300 skips
Military- barx10, 55x5, 65x3, 75x3, 85x3, 95x3, 100x2, 105x10
Chins- 3,3,3,3,3,3,3,3= 24
Dips- 10,10,10,10,10= 50
DB row- 70x10, 95x8, 85x20 (increase weight on first set)
Pushdowns- 30x20, 40x15, 50x15, (keep weight the same, add reps)
4/4/2011
10-3
17:28- 18:13
Jump rope- 300 skips
TKe- 3x15
Deads- 135x5, 155x5, 185x3, 205x3, 225x3, 245x3, 275x3, 285x2, 290x10
DB swing- 50x12, 60x10, 75x8 (keep weights the same)
Facepull- 30x15, 40x12, 55x10 (increase weight on 1st set)
Hammer curl- 70x12, 35x10, 40x8
4/6/2011
10-3
17:32-18:15
Jump rope- 300 skips
BB incline- barx10, 65x5, 85x5, 95x3, 115x3, 135x2, 140x10 (keep the same)
Chins- 2,4,6,8,2,4,6,2,4,2= 40 reps
DB incline- 45x12, 55x10, 60x8 (keep the same)
Cable row- 75x12, 90x10, 115x8
EZ incline triceps extension- 40x15, 50x12, 70x10 (increase weight on 1st set, same on last)
4/8/2011
8-3
17:25- 18:25
Jump rope- 300 skips
Tke- 3x15
Box squats- barx10, 95x5, 115x5, 135x3, 155x3, 175x3, 195x3, 205x3, 215x3, 225x8
Romanian deads- 95x12, 135x10, 175x8
BB shrugs- 135x12, 185x10, 235x8
BB curl- barx12, 65x10, 95x8, (keep weights the same)
4/11/2011
8-1
17:48-18:38
Jump rope- 300 skips
Military- 110x8
Chins- 3,4,3,3,3,3,3,3
Dips- 10,10,10,10,10
DB row- 75x10, 100x8, 90x20
Pushdown- 30x20, 40x20, 50x15 (same weights, more reps)
4/13/11
8-1
17:47- 18:44
Jump rope- 300 skips
Tke- 3x15
Deads- 295x8
DB bench squat- bwx12, 25x10, 35x8
Back extension- 15,15,15
Facepull- 40x15, 50x12, 60x10
DB hammer curl- 30x12, 35x10, 45x8
5/30/2011
BB Military- 135x4
DB military- 60x10
DB lateral raise- 25x12
Rear delt machine- 90x15
BB shrug- 245x15
Cable upright row- 80x12
6/1/2011
Deads- 315x8
6/3/2011
Bench- 175x8
Weighted chins- 20x 5,5,5,5,5
DB incline- 70x12
Cable row- 165x12
Rope pushdown- 60x15
6/6/2011
17:55- 18:41
Tke- 3x15
Box squat- 255x8
GM- 115x12
BB shrug- 255x12
Preacher curl- +70x12
9/27/11
1 mile run- 7:42