Was travelling for work for a week… also hurt my wrist 3 weeks ago doing dips so i needed the time off anyway
@ richmond
Squat – 135x3, 155x3, 175x3, 185x3, 195x3, 205x3, 215x3, 225x2, 235x3, 245x3
SS1:
Dips – BWx6,+35x6, +45x6, +60x6, +70x6
DB Row – 75x6, 85x6, 95x6, 100x6
SS2:
EZ Curl – 60x6, 80x6, 100x6, 110x10
Skullcrusher – 60x6, 80x6, 90x6, 90x8
SS3:
Hanging Leg Raise – 6, 6, 6, 6
cable external rotations – 10x10, 15x10, 12.5x10, 12.5x10
@ richmond
military press – 70x5, 85x5, 105x3, 140x3, 145x3, 155x13, 140x3, 140x3, 145x4, 145x5
SS1:
DB Flat bench – 75x6, 95x6, 105x6, 115x7, x
Semi pronated pullups – +10x6, +20x6, +25x6, +30x8, BWx8
SS2:
Hamstring curl – 110x6, 125x6, 140x6, 150x6
Seated Calf raise – 90x8, 140x8, 160x8, 170x8
EZ curl*** – 70x6, 80x8, 90x8, 100x12
ss3:
plank – 50s, 60s, 60s
leg elevated crunches – 12, 16, 20
lying leg raise – 12, 16, 20
static db lunge – bwx10, 30x10, 30x10
hammer curls – x, 30x10, 35x10
DB OHP – x, 30x10, 35x10
@Dundas
SS1:
Legpress* – 270x3, 360x3, 450x3, 540x3, 630x3, 680x3, 720x3, 750x3, 790x3, 810x3
Wide grip Pullups – BWx3, +10x3, +15x3, +20x3, +25x3, +30x3, +35x3, +40x3, +35x3, +35x3
SS2:
Chest supported T-Bar row – 100x6, 125x6, 135x6, 145x8
Donkey Calf raise (+35) – 280x10, 340x10, 380x10, 400x10
SS3:
DB Low incline bench – 80x6, 90x6, 100x6, 110x7, 110x8
Hammer curl – 40x6, 50x6, 55x6, 60x8, 60x10
Wide grip lat pulldown – 100x6, 150x6, 170x6, 190x8
*Regular flat leg-press
@ Richmond
Bench press – 100x5, 125x5, 155x3, 200x3, 215x3, 225x12, 230x3, 235x3, 240x3, 245x3
SS1:
Seated DB OHP* – 50x6, 60x6, 65x6, 65x12
DB Deadlift** – 25x6, 45x6, 45x6, 50x6
SS2:
Rope Cable upright row – 65x6, 87.5x8, 100x8, 105x8
Standing calf raise – 150x8, 170x8, 190x8, 210x8
Rope Pressdown – 70x6, 85x6, 95x5, 105x6
Circuit:
Inverted row – 8, 8, 8, 8
Leg elevated pushups – 10, 10, 10, 10
Decline crunches – 12, 12, 16, 18
BW Squats – 10, 10, 10, 10
*Going to switch these for a back exercise from now on
**will be doing these from now on, but very light, cant protect my lower back without working it at all – my form is fine and i didnt feel anything
@ richmond
military press – 70x5, 85x5, 100x3, 125x5, 145x3, 160x12, 140x3, 145x3, 150x4, 150x5
SS1:
DB Flat bench – 75x6, 95x6, 105x6, 115x9, x
Semi pronated pullups – +10x6, +20x6, +30x6, +35x8, BWx8
SS2:
Hamstring curl – 110x6, 130x6, 140x6, 150x6
Seated Calf raise – 90x8, 140x8, 160x8, 170x8
EZ curl*** – 60x6, 60x8, 60x8, 60x12
was running late for work today 
@Dundas (Friday)
Legpress – 270x6, 360x6, 450x6, 540x6, 630x6, 720x6
Wide grip Pullups – BWx6, +10x6, +15x6, +20x6, +25x6
SS2:
Chest supported T-Bar row – 100x6, 115x6, 125x6, 135x8
Donkey Calf raise (+45) – 320x10, 340x10, 380x10, 400x10
SS3:
DB Low incline bench – 85x6, 95x6, 105x6, 110x9
Hammer curl – 40x6, 50x6, 55x6, 60x8
Wide grip lat pulldown – 100x6, 150x6, 170x6, 190x8
@Richmond today
(changing it up a bit for this week)
Bench Press – 135x8, 185x8, 225x6, 235x6
Incline DB Press – 85x6, 85x6, 85x8, 90x8
SS
Dips – 12, 12, 12(a few partial) , 12(partials)
Hight to low cable flys – 15x12, 20x12, 22.5x12, 25x15
1 arm standing tri extension 20x10, 30x10, 35x10, 40x10
LF Tricep press – 110x10, 130x10, 150x10, 170x8–>110x10
Yesderday @richmond
Wide Grip Pullups – BWx6, +10x6, +20x6, +25x6, +25x3–>BWx3
1 Arm DB Row – 70x8, 80x8, 90x8, 95x8
Cable V Grip Row – 120x10, 140x10, 160x10, 160x10
Reverse Cable X – 10x12, 15x12, 12.5x12, 12.5x12
EZ curl – 60x8, 80x8, 100x8, 100x12
Hammer Curl – 30x6, 40x6, 50x6, 55x10
today @richmond
Squat – 135x3, 165x3, 185x3, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3, 255x3*
Leg Press – 270x6, 450x6, 540x6, 630x12
SS:
Hamstring Curl – 100x10, 110x10, 120x10, 130x10
Seated Calf Raise – 90x12, 140x12, 170x12, 190x12
Had no time and was done after that…
The most I have squated since the 2nd back injury
@richmond
Military Press – 95x6, 115x6, 135x6, 155x12
DB Seated overhead press – 40x12, 50x12, 55x12, 60x15
SS:
Lateral Raise – 25x8, 30x8, 35x8, 30x8
Seated Face Pull – 40x8, 70x8, 100x8, 85x8
SS:
Incline BB Bench – 115x10, 125x10, 135x10, 145x11
Incline DB Fly – 20x10, 20x10, 20x10, 20x11
Friday @ richmond
Semi pronated pullups – 10, 10, 10, 12
T Bar row machine – 45x12, 80x8 90x8, 105x8, 115x8
LF Pulldown machine – 110x10, 120x10, 130x10, 140x10
1 arm cable row (underhand) – 40x10, 60x10, 70x10, 80x10
Preacher curls – 60x12, 60x12, 60x12, 70x12
Sat @ Sheppard
Static Lunge 95x6, 115x6, 135x6, 155x6
Leg press Calf Raise – 180x12, 270x12, 360x12, 450x12, 540x12
A circuit for abs, legs and shoulders with 35 lb dumbells
Today @ Richmond
Wide grip pullups – BWx6, +10x6, +20x6, +25x6, +25x4–>BWx5
DB Row – 70c8, 80x8, 90x8, 95x8
SS:
v grip cable row – 120x10, 140x10, 160x10, 180x10*
Reverse cable x – 10x12, 12.5x12, 12.5x12, 15x12**
*next week i will ramp up to 160 with 12 reps, the last few reps of this set barely had much range
**next week i will do strait sets of 12.5, seems like a good weight for these.
@ eglington
Bench Press – 135x8, 185x8, 225x6, 235x6
Incline DB Press – 85x6, 90x6, 90x8, 95x9
SS
Dips – 12, 12, 12 , 12
machine fly – 85x12, 100x12, 115x12, 130x12
1 arm standing tri extension 20x10, 30x10, 35x10, 40x10
LF Tricep press – 110x10, 130x10, 150x10, 170x12–>110x12
@richmond
Squat – 135x3, 165x3, 185x3, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3, 255x3*
Leg Press – 360x6, 450x6, 540x6, 630x8, 680x12
SS:
Hamstring Curl – 105x10, 115x10, 125x10, 135x10
Seated Calf Raise – 110x12, 150x12, 170x12, 180x12
Hanging leg raises - 6, 6, 6, 6
*going to stick with this weight for 2 more weeks then do 265 (i don’t feel anything bad in my back, but i feel like the potential is there for reaggravation)
@richmond
Military Press – 100x6, 120x6, 140x6, 160x12
DB Seated overhead press – 45x12, 55x12, 60x12, 65x15
SS:
Lateral Raise – 25x8, 30x8, 30x8, 30x8, 12x18
Seated Face Pull – 70x12, 80x12, 85x12, 85x12
SS:
Incline BB Bench – 115x10, 125x10, 135x10, 145x12
Incline DB Fly – 20x10, 20x10, 20x10, 20x11
Friday @ eglington
Semi pronated pullups – 10, 10, 10, 12
LS ISO Low Row – 45x12, 90x12, 115x12, 125x10 (per side)
LF dual cable Pulldown – 42.5x10, 57.5x10, 67.5x10, 72.5x10 (per side)
1 arm cable row (underhand) – 40x10, 60x10, 70x10, 80x10
Preacher curls – 60x10, 60x10, 60x10, 60x10
today @ richmond
Bench Press – 135x8, 185x8, 225x8, 235x8*
Incline DB Press – 85x6, 90x6, 95x8, 100x9**
SS
Dips – 12, 12, 12 , 12
machine fly – 70x12, 90x12, 110x12, 130x12
1 arm standing tri extension 20x10, 30x10, 35x10, 40x10
LF Tricep press – 110x10, 130x10, 150x10, 170x12–>110x10
*on this set the bar wasnt balanced perfectly on my hands (more weight to the right) last 3 or 4 were partial
*tried for 10 bailed before I could, 1st and 9th reps were partial
Today @ Richmond
Wide grip pullups – BWx6, +10x6, +20x6, +25x6, +25x6–>BWx6
DB Row – 70c8, 80x8, 90x8, 95x10
SS:
v grip cable row – 100x12, 120x12, 140x12, 160x12
cable rear delt fly – 10x12, 12.5x12, 12.5x12, 10x12
EZ curl – 60x8, 80x8, 100x8, 80x16
Hammer Curl – 30x8, 40x8, 50x8, 55x12
oops on the quad post yesterday, the submit form was acting funny…
@richmond
Squat – 135x3, 165x3, 185x3, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3, 255x3
Leg Press – 360x6, 450x6, 540x6, 630x8, 700x13
SS:
Hamstring Curl – 105x10, 115x10, 125x10, 135x10
Seated Calf Raise – 110x12, 140x12, 160x12, 180x15
Hanging leg raises - 6, 6, 7, 8
@richmond
Military Press – 105x6, 125x6, 145x6, 165x11*
DB Seated overhead press – 45x12, 55x12, 65x12, 70x15
SS:
Lateral Raise – 25x8, 30x8, 30x8, 30x8, 12x18
Seated Face Pull** – 55x12, 70x12, 80x12, 70x12
SS:
Incline BB Bench – 115x10, 125x10, 135x10, 145x12
Incline DB Fly – 20x10, 20x10, 20x10, 20x11
*tried for 12 but it wouldnt budge and i had to bail
**need to replace these with something else for next week, too much action in biceps considering i do pullups/rows/curls on friday
@ richmond
Semi pronated pullups – 10, 10, 12, 12,7
T-Bar Station – 70x10, 90x10, 110x10, 115x10
LF dual cable Pulldown – 42.5x10, 57.5x10, 67.5x10, 75x10 (per side)
1 arm cable row (underhand) – 40x10, 60x10, 70x10, 80x10
Preacher curls – 50x10, 60x10, 60x10, 60x10, 60x10
@richmond
Static lunge – 95x6, 115x6, 135x6, 155x6
SS
Hanging Leg Raise, 6, 6, 6, 6
Plank - 60s 60s 60s 60s
Decline crunches – 10, 10, 10
Leg press calf raise – 270x15, 360x15, 450x 15, 540x12
today was tough and slow (took 65 mins to do what i usually do in 5-55)
@ richmond
Bench Press – 135x8, 185x8, 225x7*, 235x8**, 225x6
Incline DB Press – 85x6, 90x6, 95x8, 100x10
SS
Dips – 12, 12, 12 , 12, 6
machine fly – 90x12, 110x12, 120x12 130x15
1 arm standing tri extension 20x10, 30x10, 35x10, 40x10
LF Tricep press – 110x10, 130x10, 150x10, 170x10–>110x10->70x10
*almost failed at 7
**with a spot, partial reps
@ Richmond
Wide grip pullups – BWx6, +10x6, +20x6, +25x6, +25x8–>BWx6
DB Row – 80x8, 90x8, 95x18, 100x8
SS:
v grip cable row – 100x12, 120x12, 140x12, 160x12
cable rear delt fly – 10x12, 12.5x12, 12.5x12, 10x12
EZ curl – 60x8, 80x8, 100x8, 100x13
Hammer Curl – 30x8, 40x8, 50x8, 55x12–>40x8, 40x8