6/24/13
Bench Press
45x5
65x5
75x4
Front Plate Raises
25x8
35x8
45x8
Side Lateral Raises
5x8
10 2x8
Mini Band Pull-Aparts
2x50
Tricep Pushdowns Mini-Band
2x33
1x34
Barbell Curls
45x5
65x5
75x5
95x5
115x3
6/26/13
Deadlifts
450x1
Romanian Deadlift
225 2x5
6/28/13
Bicep Curls
45 2x10
65x10
85x10
Tricep Extensions Light Band
1x20
1x10
Dumbbell Curls
25x10
45x5
Tricep Pushdowns
25x10
50x10
75x5
6/29/13
Squats
305x1
235x5
Calf Raises
225 2x10
Pause Squats
225 2x5
7/1/13
Bench Press Slingshot
120x5
135x3
Mini Band Pull Aparts
2x50
Front Plate Raises
25x8
35x8
45x8
Side Raises
10 2x8
Rear Raises
5x5
10x5
Superset
EZ Bar Curls
45x10
75x10
95x5
Tricep Pushdowns MiniBand
3x20
Barbell Rows
95x20
120x20
7/03/13
Deadlift
465x1
7/05/13
Seated Rows
Chest Press
Tricep Pushdowns
Superset
Front Raises
Rear Raises
Dumbbell Rows
Dumbbell Cleans
Dumbbell Curls
7/06/13
Squats
320x1
245x5
Calf Raises
225 2x10
7/08/13
Bench Press Slingshot
95 2x5
135x2
Tricep Pushdowns
70 2x10
90x10
Seated Rows
85x10
130x10
YTWLS
5x12
Dumbbell Rows
35x10
45x10
Cuban Press
20 3x10
Bicep Curls EZ Bar
75x10
95x5
115x4
Band Pull Aparts Mini Band Standing on Band
2x33
1x34
7/10/13 Quad’s Gym
Deadlift Ivanko Plates
464x1
530x0
Iso-Lateral High Row
90x10
180x10
Iso-Lateral Low Row
90x10
Reverse Hyper
25x10
50x10
75x10
7/12/13
Mini Band Pull Aparts Standing
5x20
Bench Slingshot
115x5
135x5
145x2
45x20 No Slingshot
45x15 No Slingshot
Bicep Curls
115x1
135x1
Cuban Press
45 2x8
7/13/13
Squats
335x1
Seated Calf Raise Machine
45 3x10
Reverse Hyper
50x10
70x 2x10
Leg Curls
90x10
110x10
70x10
Dumbbell Rows
50x10
75x10
Chest Supported Rows
45x10
70x10
Bench Press
45 5x10
7/15/13
Bench Press Slingshot
165x1
Plate Raises
35 2x8
45x8
Band Pull Aparts Standing Mini Bands
2x33
1x34
Bicep Curls
115x5
135x2
Cuban Press
45x5
65x5
7/16/13
Superset
Front Raises 10 2x8
Side Raises 10 2x8
Rear Raises 10 2x8
Bench Press
45 5x10
Reverse Hyper
50 2x10
7/17/13
Speed Deadlifts with 67 lbs chains
275 8x1
Dumbbell Rows
50x5
80x5
100x5
120x5
Farmer’s Walks
110
130
Glute Ham-Raise
BW 2x5
BWx3
Reverse Hyper
50x10
70x10
90x10
Pulldown Abs
80x10
100x10
7/19/13
Bench Press Slingshot
155x5
Front Raises
25x8
35x8
45x8
Side Raises
10x8
15x8
20x8
Rear Raises
10x8
15x8
20x8
Tricep Pushdowns
25x10
50x10
70x10
Chest-Supported Rows
70x5
90x5
115x5
45x5 Pause
Press
95x5
Dumbbell Curls
30x5
40x5
50x5
Gripper Holds
75x10 seconds
85x10 seconds
95x10 seconds
7/22/13
Press
65x5
Front Raises
35x5
50x5
55x5
Side Raises
20x5
25x5
30x5
Rear Raises
20x5
25x5
30x5
35x5
Dumbbell Rows
120x10
EZ-Bar Curls
75x5
105x5
Dip Machine
90x20
140 2x10
Tricep Extensions
40 3x10
Band Pull-Aparts Mini Band
50 20 10 10 10 few seconds rest between
7/24/13
Deadlift
345 15x1
GM’s and Squat
95 2x5
Reverse Hyper
85x10
110x10
135x10
Single Hand Gripper
25x10
50x5
Farmer’s Holds
110x20 seconds
160x20 seconds
7/26/13
Press
75 5x5
Barbell Curls
45x10
65x10
Cuban Press
45 2x8
Overhead Triceps Extension Light Band
3x10
7/27/13
Squat
245 8x3
Suspended Good Mornings
95x5
115x5
135x5
One Legged Leg Press
88 2x10
Seated Calf Raises
90 2x10
Reverse Hyper
150x10
200x10
Glute Ham Raises
BWx5
BWx3