7/29/13
Press
75 5x5
Front Raises
20x8
30x8
40x8
50x8
Side Raises Drop Set
20x12
15x8
10x8
Rear Raises Small ROM Drop Set
30x30
20x20
10x10
Tricep Pushdowns Long Rope
20x10
50x10
20x10
Seated Row
90x10
130x10
160x10
Barbell Curls
115x2
135x0
Six Ways
10x10
5x10
2.5 2x10
7/31/13
Deadlift
375 12x1
Stiff-Legged Deadlift Decifit
185x5
205x5
225x5
T-Bar Row
45x5
90x5
115x5
Shrug Machine Holds
400x20 seconds
490x20 seconds
400x20 seconds
Reverse Hyper
240x10 PR
200x10
8/02/13
Press
85 5x5
Bradford Press
45 2x8
8/03/13
Squats
265 8x3
Good Mornings
95x5
115x5
135x5
One-Legged Leg Press
88 2x10
Seated Calf Raises Machine
90 2x10
Reverse Hyper
150x10
200x10
Glute Ham Raise
BWx5
BWx3
8/05/13
Press
90 5x5
Tricep Pushdowns
50x10
70x10
90x10
Seated Rows
90x10
135x10
180x10
YTWLS
5x12
Bicep Curls
115x6
Band Pull-Aparts Mini Band
1x75
8/07/13
Deadlift
405 8x1
Stiff-Legged Deficit Deadlift Paused on Bottom
135x5
185x5
235x5
Dumbbell Rows
70x5
100x5
Glute Ham Raise
BWx5
10x5
10x4
Reverse Hyper
90 2x12
8/09/13
Press
95 5x5
Bench Slingshot
135x1
155x1
175x1
Lat Pulldown
50x10
95x10
140x6
Barbell Rows
135x5
155x5
185x5
8/10/13
Squat
280 6x2
Good Mornings
95 5x5
Roman Chair
45x5
95x5
Snatch Grip Dimel Deadlifts
95 2x20
8/12/13
Press
100 5x5
Front Raises
55x10 PR
Side Raises
35x10 PR
Rear Raises
40x10 PR
Incline Flies
5x10
5x8
Tricep Pushdowns
35 2x20
Barbell Rows
185x5
205x5
Dumbbell Curls
40x10
8/14/13
Deadlift
425 4x1
Deficit Romanian Deadlifts Sumo Snatch Grip
135x5
185x5
225x5
GHR
BWx5
10x5
Inner Thigh Machine
30 2x10
Hip Extensions
105x10
55x10
Seated Rows
150x5
190x5
220x5
8/16/13
Press
105 5x5
Front Raises
30x20
Side Raises
15x20
Rear Raises
20x20
Six Ways
10 5x10
Triep Pushdowns
60x10
90x6
Lat Pulldown Hammer Grip
130 2x10
Preacher Curl EZ Bar
55 2x10
8/17/13
Squat
300 4x2
Good Mornings
95 2x5
GHR
10 2x5
Hip Extensions
55x10
80x10
Abs on GHR
BW 2x10
Reverse Hyper
100 2x10
8/19/13
Press
110 5x5
Front Raises Barbell
75x5
Barbell Rows
185x5
Barbell Curls
135x2
8/21/13
Deadlift Conventional
365x1
Roman Chair
BW 5x5
8/23/13
Squats
235x2
8/26/13
Squats
230 5x5
Press
85x5
90x5
100x5
105x5
110x5
Barbell Rows
110x5
120x5
130x5
140x5
150x5
Pull Throughs Mini Band
3x8
Abs
4x10
8/28/13
Squats
210 5x5
Deadlift
295 5x5
Bench
100 5x5 Slingshot
Pulldowns
80 3x8
Abs on GHR
BW 4x8
8/30/13
Squats
190x5
205x5
220x5
235x5
250x5
Barbell Rows
140 5x5
Press
90 5x5
Barbell Curls
45x8
65 2x8
Tricep Pushdowns
50 2x8
70x10
9/02/13
Squat
260 5x5
Row
130x5
140x5
150x5
160x5
170x5
Press
95x5
105x5
110x5
120x5
125x5
Pulldown Abs
50x10
60 2x10
70x10
9/04/13
Squats
230 5x5
Deadlift
335 5x5
Swiss Bar Bench
85x5
85x3
105x2
V-Bar Pulldown
135x5
180x5
Decline Sit-Ups
BW 3x8