7.6.11
Weight: 175
BW pullups between sets: 84
Yoga
Core
Top half machine bench:
3x90
3x150
3x180
3x200
3x230
Bench:
5x145
5x170
8x190
1x190
1x190
10x135
10x145
10x155
8x165
10x135
Bb rows:
5x135
3x185
3x185
Guillotine smith press:
8x115
8x135
10x135
Vgrip rows:
8x135
8x145
7x160
Incline db curls:
10x25s
10x25s
10x25s
10x25s
Overhead db extensions:
10x25s
10x25s
10x25s
10x25
7.7.11
Weight: 175
BW dips between sets: 107
Yoga
Core
Squat jumps: 2,2,2
Squats:
5x195
5x225
8x255
1x275
1x275
10x185
10x185
10x185
10x185
10x185
GHR:
6
6
6
6
6
Leg press: 32x270 (RP: 15,10,7)
EZ preacher curls:
15x55
15x55
15x55
Tricep pressdowns:
15x110
15x110
15x110
7.13.11
Weight: 175
Yoga
Core
Push press warmup:
3x95
3x115
3x135
2x155
3x95
Military press:
3x110
3x125
5x135
10x95
10x100
10x105
10x110
10x95
Pullups:
68 total
7.14.11
Weight: 173
Am:
Yoga
Core
Med ball slams: 2,2,2,2
Deads:
3x300
3x345
4x380
10x205
10x225
10x245
10x265
10x205
Pm:
Yoga
Core
Bfs top-half bench machine:
3x90
3x140
3x180
3x200
3x220
3x240
Bench:
3x165
3x185
4x200
10x145
10x155
10x165
6x175
10x135
7.15.11
Weight: 173
Yoga
Core
Squat jumps: 1,1,1
Squats:
3x215
3x245
4x270
Tough guy squats:
25x155
7.18.11
Cardio: hill sprints: 10x10, 10x20, 3x30, 1x40
7.19.11
Cardio: 1.1 miles, 9.5 minutes
7.20.11
Weight: 172
Am:
Yoga
Core
Push press warmup:
3x95
3x115
3x135
2x145
2x95
Military press:
5x110
3x125
3x140
1x140
1x140
1x140, 12x85
Dips:
10xbw
10x25
10x35
8x45
5x55
15xbw
Pm:
Yoga
Core
Medball slams: 2,2,2,2
Deads:
5x315
3x360
3x400
1x400
Good mornings:
5x115
5x135
5x145
5x155
5x165
BB curl:
5x95
5x95
5x95
5x95
5x95
Skulls:
7x95
7x95
7x95
7x95
7x95
Hanging leg raises to perp: 5,5
7.21.11
Weight: 173
Yoga
Core
Bfs top half bench machine:
3x90
3x140
3x180
3x200
3x240
3x240
3x180
Bench:
5x170
3x190
3x210
1x210
1x210
Incline db bench press:
10x60s
10x60s
10x60s
10x60s
Incline db curls:
12x30s
12x30s
12x30s
12x30s
Overhead db extensions:
12x25
12x25
12x25
12x25
Kroc row:
20x80
7.25.11
Weight: 174
Yoga
Core
Squats:
5x230
3x260
3x285
1x285
1x285, 15x165, leg extensions: 25x150
EZ preacher curls:
15x65
15x65
10x65
Tricep rope pressdown:
15x110
15x110
10x110
7.27.11,7.28.11
Deload
8.1.11
Weight: 172
Yoga
Core
Push press:
3x95
3x115
3x135
2x145
2x95
Military press:
5x100
5x115
6x130
2x130
2x130
10x95
10x105
7x115
Pullups:
10xbw
10xbw
10xbw
10xbw
BB curls:
5x95
5x95
5x95
Skull crushers:
7x95
7x95
7x95
8.2.11
Weight: 172
Yoga
Core
Med ball slams: 2,2,2,2
Deads:
5x280
5x325
6x365
1x365
1x365
3x205 form
3x205 form
3x205 form
3x205 form
3x205 form
Good mornings:
6x135
8x135
10x135
8x155
6x175
Hanging leg raises, full ROM:
6
6
3
8.4.11
Weight: 173
Yoga
Core
Bench:
5x145
5x170
7x190
2x190
2x190
5x135 form
5x135 form
5x135 form
3x135 form
Flat db bench:
10x60s
10x60s
10x60s
10x60s
Incline db curls:
10x35s
10x35s
10x35s
Overhead tri extensions:
8x30
8x30
8x30
8.6.11
Weight: 173
Yoga
Core
Squats:
5x200
5x235
5x265. Tech breakdown after 2
5x165 form
5x135 form
5x135 form
5x135 form
5x135 form
Leg press:
10x360
10x360
10x360
Ghr:
3
3
3
Reverse hypers:
5
5
5
EZ preacher curls:
15x65
15x65
12x65
Tri rope pressdowns:
15x110
15x120
12x110
8.8.11
Weight: 173
Yoga
Core
Push press warmup:
3x95
3x115
3x135
2x155
1x165
Military press:
3x105
3x120
5x135
10x95
10x105
10x110
10x95
13x85
Pullups:
10xbw
8x25
6x35
3x45
2x70
BB curls:
5x95
5x100
5x100
Skulls:
7x95
7x95
7x95
8.9.11
Weight: 173
Yoga
Core
Med ball slams:
2
2
2
1
Deads:
3x300
3x245
5x385
3x205 form
3x205 form
3x205 form
3x205 form
Rack pulls, black band:
5x225
5x275
5x275
5x275
Hanging leg raise full ROM:
5
5
5
5
8.10.11
Weight: 174
Yoga
Core
Bench:
3x160
3x180
5x200
5x135 form
5x135 form
5x135 form
5x135 form
Flat db bench:
10x60s
10x65s
10x70s
6x70s
Chest supported db rows:
10x60s
10x65s
10x70s
8.11.11
Weight: 173
Yoga
Core
Squats:
3x220
3x250
3x280
Form squats:
5x135
5x135
5x135
5x135
Oly squats:
10x155
10x155
10x155
15x155
GHR:
5
5
5
5
EZ preacher curls:
12x75
10x75
8x75
Tri cable pressdowns:
15x110
12x120
10x120
8.15.11
Weight: 174
Yoga
Core
Warmup push press:
3x95
3x115
3x135
2x155
1x165
Military press:
5x115
3x130
2x145
1x145
1x145
10x95
10x100
10x105
10x110
8x115
Neutral grip pullups:
10
10
10
10
10
Speed bench:
5x115
5x115
5x115
5x115
5x115