12/9/13
Squat
240x5
255x5
275x5
295x5
315x5
Row
145x5
155x5
165x5
180x5
190x5
Press
100x5
105x5
115x5
120x5
130x5
Roman Chair
2x8
Abs
4x8
12/11/13
Deadlift
425 3x3
Bench Press
Seated Rows
3x5
Abs
4x8
12/13/13
Squat
255x5
275x5
295x5
315x5
330x5
Row
155x5
165x5
180x5
190x5
200x5
Press
105x5
115x5
120x5
130x5
140x5
Bicep Curls
Tricep Pushdowns
12/16/13
Squat
275x5
295x5
315x5
330x5
350x5
Row
165x5
180x5
190x5
200x5
210x5
Press
115x5
120x5
130x5
140x5
145x5
Roman Chair
2x8
Abs
4x8
12/18/13
Deadlift
435 3x3
Bench Press
Seated Rows
3x5
Abs
4x8
12/20/13
Squat
255x5
275x5
295x5
315x5
330x5
Row
155x5
165x5
180x5
190x5
200x5
Press
105x5
115x5
120x5
130x5
140x5
Barbell Curls
45 3x8
Behind the Neck Tricep Extensions
15 2x20
12/23/13
Squat
275x5
295x5
315x5
330x5
350x5
Press
115x5
120x5
130x5
140x5
145x5
Row
165x5
180x5
190x5
200x5
210x5
Superset
Roman Chair
BW 4x8
Crunches
BW 4x8
12/25/13
Deadlift
445 3x3
Dumbbell Rows
35 5x5
Dumbbells Incline Bench
35 5x5
Crunches
BW 2x8
12/27/13
Squat
295x5
315x5
330x5
350x5
370x5
Row
180x5
190x5
200x5
210x5
225x5
Press
120x5
130x5
140x5
145x5
155x5
Superset
Barbell Curls
45x5
65x5
85x5
Behind the Neck Extensions
15x8
35x8
15x8
12/30/13
Squat
235x1
Barbell Row
185x1
Press
85x5
Roman Chair
BW 2x8
1/01/14
Deadlift
455 3x3
Incline Dumbbell Bench
35 5x5
Dumbbell Rows
80x20
Ab Crunches
BW 4x8
1/03/14
Squat
355x1
385x1 Pause
405x1 Pause
Barbell Row
215x3
Press
135x3
Barbell Curls
105x5
Tricep Extensions Light Band
2x20
1/06/13
Squat
185x5
205x5
225x5
245x5
265x5
Row
95x5
115x5
135x5
155x5
175x5
Press
65x5
85x5
105x5
115x5
125x5
Roman Chair
BW 2x8
Abs Crunches
BW 4x8
1/08/13
Conventional Deadlifts
185x5
225x5
275x5
315x5
Dumbbell Rows
135x5
Bench Press
115x5
125x5
Ab Pulldowns
50x8
85x8
105 2x8
1/10/14
Squat
220x1
Bench
95x5
135x3
Barbell Rows
155x3
Barbell Curls
65x5
75x5
80x5
100x5
Tricep Pushdowns
25x8
50x8
60 2x8
1/13/14
Squat
215x5
230x5
250x5
270x5
290x5
Row
125x5
135x5
150x5
160x5
170x5
Press
85x5
90x5
100x5
105x5
115x5
Roman Chair
BW 2x8
Ab Crunches
BW 4x8
1/15/14
Conventional Deadlift
220x5
240x5
260x5
280x5
300x5
Dumbbell Rows
55x20
Bench Press
135x3
155x3
Ab Pulldowns
50 2x8
70x8
90x8
1/17/14
Squat
230x5
250x5
270x5
290x5
310x5
Row
135x5
150x5
160x5
170x5
180x5
Press
90x5
100x5
105x5
115x5
120x5
Dumbbell Curls
25x8
30x8
Tricep Pushdowns
40x8
70x9
90x8
40x8
1/20/14
Squat
250x5
270x5
290x5
310x5
330x5
Dumbbell Bench Right Arm
25 5x5
Row
150x5
160x5
170x5
180x5
195x5
Roman Chair
25 2x8
Ab Crunches
4x8
1/24/14
Press
100x5
105x5
115x5
120x5
130x5
Conventional Deadlift
240x5
260x5
280x5
300x5
320x5
Superset
Barbell Curls
65 2x8
Tricep Extensions Light Band
2x20
Ab Crunches
BW 4x8