5/04/13
Squat
225x5
245x5
265x5
Calf Raises
135x10
185 3x10
Walking Lunges
45
65
5/06/13
Close Grip Bench
225x12
3-Board Close Grip
225x3
255x1
Tricep Pushdowns
50x10
70x10
90x10
Lat Pulldown V-Bar
90 3x15
Cuban Press
45 2x12
5/08/13
Barbell Rows
135x10
155x10
T-Bar Rows Plus Bar
45x10
90x10
135x10
180x100
Seated Row
90x10
135x10
180x10
225x5
Pull-Ups Controlled
1x5
1x3
Barbell Curls
45 3x10
5/10/13
Rear Delt Raises Small ROM
10 2x50
Incline Flies
25 3x10
Side Lateral Raises Small ROM
10 2x50
Shrugs
95 2x20
Face Pulls Mini-Band
3x12
Mobility Work
5/11/13
Squats
250x2
270x2
290x2
Calf Raises
185x10
205x10
225 2x10
Lunges on 10in Box Cambered Squat Bar
65x12
85x12
Bulgarian Split Squats
75x8
Dimel Deadlift
95 2x20
5/13/13
Bench Pause
265x3
Behind the Neck Press
45x5
65 3x5
Skull Crushers Swiss Bar
75x5
95x5
115x5
Tricep Pushdowns
50x10
70x10
100x10
Band Pull-Aparts Miniband
2x50
5/27/13
Band Pull Aparts Mini Band
2x50
YTWLS
2.5x12 Partial Range of Motion
5/29/13
Deadlifts
185 3x3
Single Arm Bicep Curls
10 5x10
5/31/13
Band Pull Aparts Mini Band
1x100
Shrugs
45 2x20
Bench with Light Lat Bar
3x10
6/01/13
Box Squat SSB
200x5
Vogelphol Pulls
60 95x5
80 95x5
100 135x5
6/03/13
Deadlift
365x1
Seated Rows V-Bar
45x10
70x10
6/05/13
Superset
Mini Band Pull-Aparts
5x20
EZ Bar Curls
25x10
45 4x10
Bench Press EZ-Bar
25 3x10
45x3 Regular Barbell
6/07/13
Box Squats SSB
200x1
220x1
240x1
260x1
Dumbbell Rows
45 2x5
Face Pulls Mini-Band
3x12
External Rotations
2.5 3x10 Right Hand
6/12/13
Deadlift
435x1
Barbell Rows
135x5
6/14/13
Band Pull Aparts Mini-Band
10x20
EZ Bar Bench
25x10
45 2x10
60 2x10
Tricep Pushdowns
20x10
50 2x10
6/15/13
Squat
275x1
Sled Pulls
45 1x200 feet
90 2x100 feet
6/17/13
Pull-Aparts Mini-Band
5x20
Side Lateral Raises
5 2x8
15 2x8
Dumbbell Rows
75x5
YTWLS
2.5x12
Tricep Pushdowns
55 2x10
EZ-Bar Curls
45x10
65x10
6/19/13
Conventional Deadlifts
315x1
Roman Chair
BW 2x20
6/21/13
Mini Band Pull Aparts
2x50
EZ Bar Curls Fat Gripz
45 2x20
55 2x10
Tricep Pushdowns Fat Gripz
20x20
50 3x10
Bicep Curls Cable Machine
20x10
35x10
50x10
Bench Press Slingshot
45x5
80 2x5
6/22/13
Squat
290x1
225x5
Calf Raises
135x10
185 3x10
Lunges
45x8
65x8
Roman Chair
BWx10
25x10
45x10
Cable Abs Pulldown
50x10
70x10