Standing Military 195 x 5reps 3sets
Lateral Raises 25’s 15reps 60 sec 4sets
Front raises 30’s 15reps 60 sec 4sets
Bent over fly 30 10reps 60 sec 3sets
Dicks Press 120 15reps 90 sec 5sets
Tricep Pushdwons 20reps 60 sec 5sets
Skull crushers 75 15reps 60 sec 6
Leg raises (knees to chest) 12reps 3sets
Leg raises (straight up) 10reps 2sets
back yesterday
pullups
BW x 6 x 5 sets
DB Rows
100 x 15 x 3 sets
DL
135 x 5
185 x 5
225 x 5 x 3 sets
DB Shrugs
90 x 20 x 2 sets
90 x 10 50 x 10 paused x 2 sets
1 ARM BB Row
25 x 15
35 x 15
45 x 15 x 2
35 x 15
Calf Raises Standing on 45 plate Continuous
55 lbs x 40, BW x 20, 15, 15, 10
Chest and biceps
handcuffs x 10 x 2 sets
pullaparts x 30 x 2 sets
Bench
140 x 5
190 x 5
265 x 5
285 x 5
305 x 5
325 x 4 x 2 sets (no spotter coulda got 5 on both but woulda been grindin’)
Incline 4 count negative
140 x 6
160 x 6
180 x 6
200 x 6 x 3 sets
Fat Gripz hammer curls 1-count pause on flex
20 x 10
30 x 10
40 x 10 x 4 sets
21s with dbs
30 x 21
25 x 21 x 2
20 x 21 x 2
squat
50 x 5
140 x 5
190 x 5
235 x 5
285 x 5
back
warmup
dislocates handcuffs x 20 x 2
pullups
BW x 8, 8, 7, 7,5
DB Row
30 x 10
60 x 10
100 x 15 x 2
75 x 15
DL
135 x 5
185 x 5
225 x 5
275 x 5 x 2
shrugs
75 x 20
80 x 20
75 x 20
70 x 20
65 x 20
Machine Row
160 x 10 (5-count negative) x 5 sets
Calf Raise On leg press
3pps x 20
2pps x 20 x 4
Cable lat pulldown
100 x 20 x 5
recent highlights
bench
285 x 5, 305 x 5, 325 x 5, 345 x 4
military strict
195 x 5, 215 x 3
highlights
bench: 240 x 6, 270 x 6, 305 x 6, 335 x 6
military: 185 x 5, 205 x 5
pullups: BW x 6 x 6 sets
week of 4/21/2013 highlights
Seated Military no back support 185 x 5
Pullups BW x 5 x 10 sets
DB Row 50 x 50 x 3 sets
Squat 275 x 5 225 x 10 x 3 sets
Leg press 2pps x 50 x 3 sets
bench 255 x 4, 285 x 4 315 x 4 345 x 3 325 x 4
meadows back
warmup
meadows row up to 150 x 8 x 3
Single arm bb row 150 x 10 x 3
Stretchers up to 140 x 12
Lat Stretch on pullup bar 60 sec x 2
Partial Pulldowns up to 230 x 10
Batwing holds with tricep rope 100 x 30 sec x 3, 100 x 60 sec x 1, 100 x 120 sec x 1
Fat Gripz DB Hammer Curl Paused up to 40 x 10
BB Curl 45 x 100, 50
back
handcuffs x 10 x 2 sets
pull aparts x 30 x 2 sets
Meadows Row
25 x 8 x 2 sets
50 x 8 x 2 sets
75 x 8 x 2 sets
85 x 8 x 1 set
95 x 8 x 1 set
105 x 8 x 2 sets
1 arm bb row
75 x 10 x 5 sets
Chest Supported DB row
40 x 12 x 4 sets
Inverted Row BW
BW x 10,9,8,7,6,5
DB Shrug 5 count pause w/ fat gripz
50 x 10 x 5
Week 2
Chest shoulders tris
Handcuffs x 10 x 3
Pull aparts x 20 x 3
Bench comp grip
135 x 10
185 x 5
235 x 5
285 x 5
325 x 1
365 x 1 (9 RPE)
285 x 5
305 x 5 (8.5 RPE)
Bottom End Presses
235 x 10 x 2
145 x 20 x 3
A1 DB tricep ext
20 x 10
30 x 10
40 x 10
30 x 10 x 2
A2 DB lateral raise
20 x 10
30 x 10 x 3
Band facepulls
100 reps
Band pushdowns
100 reps
legs
fire hydrant x 40
Ball Leg Curl
BW x 20/15/15/15/15/10/10
High bar back squat below //
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5
295 x 5
235 x 30
235 x 15
Deadlift
135 x 5
225 x 5
Med Grip Bench
355 x 3 bodyweight PR
DE lower
Leg ext 115 x 50
Leg curl 115 x 50
Fire hydrants x 40
SSB box squats 1" above para
Bar x 10
1pps x 2 added 20 lbs until
320 x 2 x 10 sets in 11 min
Dimel dead
135 x 20
225 x 20 x 2 sets
Stretch quads hip flexor and Hammes
ME Lower
Worked up to SSB 415 x 1
Bb back squat 135 x 50
ME Upper
Pauses floor press 365 x 2
385 x 1
Behind neck press 135 x 10 x 3 sets
Db row 70 x 20 x 3
Stretchers 140 x 10 x 4
Ext rot x 10 x 8 sets
Cable pushdowns 90 x 8 x 6 sets
Db curls palms up 20/30/35/30/25 x 8
deload
Leg ext 115 x 50
leg curl 130 x 40
DB Bench 35 x 40
seated row 140 x 40
Face Pull 60 x 40
Rear Delt 10 x 40
Bicep Curl 15 x 40
DE Bench
warmup
135 x 5
185 x 5
185 doubled up mini bands looped around 95lb dbs x 2 x 8 sets
230 x 23
135 x 30
Chest Supported Rows
50 x 20 x 5 sets
A1 Miniband pushdows x 20 x 7 sets
A2 EZ Curl bicep curl 25/45/65/75/65/45/25 x 10
fire hydrants x 40
Leg Curl on ball x 30
Low Bar Back Squat Medium Stance
45 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
Rack Pull 2" below knee
135 x 10
225 x 10
335 x 10
365 x 10
KB Swing
80 x 20 x 3
Asymmetrical carry kb
50 x 40 yards x 3
handcuffs x 10 x 2
pullaparts 20 x 2
bench Close/medium grip
135 x 5
185 x 5
225 x 3
275 x 1
325 x 1
375 x 1
395 x 0
395 x 1 (7 second concentric, lol)
Plate Front Raises
45 x 50 x 30 x 30
DB Tricep Ext
30 x 50 x 30 x 30
Bicep Curls Palms up (1-1 rest ratio)
30 x 8 x 8 sets
ME Lower
warmups
BB Back Squat
45 x 10
135 x 10
185 x 5
225 x 2
275 x 2
315 x 20
2" below knee rack pull
135 x 10
225 x 10
275 x 10