9/09/12
Lateral Raises with Cable
5x8
10x8
15x8
Rear Delt Raises
5 2x8
10 2x8
Face Pulls with Cable
25x8
45x8
70x8
Front Plate Raises
25 2x8
Tricep Extensions with Light Band Superset with Pushups
2x10
2x10
Pushups
25 with Reactive Slinghsot
9/10/12
Dumbbell Rows
45x10
65x10
85x10
115x5
135x10 PR
Lat Pulldowns with V-Bar
90x20
115x20
Swiss Bar Rows
85x5
135x5
Roman Chair
BW 2x10
9/12/12
2 Minute Dumbbell Bench
45x39
Swiss Bar Incline
85x5
135x5
175x5
Cutler Pushdowns
45x10
70x10
90x10
YTWLS
1 circuit with 12 reps each exercise
Seated Row with Bands
Light Band x 25
Average Band x 25
9/14/12
Box Squats on 10 in box With Barbell
315x1
355x1
385x1
405x1 PR
Lunges with Cambered Squat Bar
65 up and down driveway
85 up and down driveway
Calf Raises with Cambered Squat Bar
155x10
205x10
9/16/12
Military Press
185x5
Seated Dumbbell Shoulder Press
25 2x20
Skull Crushers with Swiss Bar
35x5
55x5
75x5
105x5
125x5
145xfail
Elevated Fist Push ups with 20lbs Chains
20
Barbell Curls
45x5
65x5
85x5
105x5
125x5
9/17/12
DE Deadlifts with Light Bands on Platform
275 83
3251
Good Morning and Rack Pulls
60+95x5
60+135x5
80+185x5
Dumbbell Rows
45x40
65x20
Roman Chair
2x20
9/19/12
Tricep Death Close Grip
185x25
Dumbbell Floor Press
55x20
75x15
Pushups Elevated
50
Tricep Extensions with Light Band
1x36
1x17
9/21/12
DE Squats with Safety Squat Bar and 50 lbs chains
230 10x2
200x8
Calf Raises with Safety Squat Bar
150 2x10
Lunges on 10in box with Cambered Bench Bar
45x10 each leg
65x10 each leg
9/23/12
Bench with Reactive Sling Shot
185x10
Press with Cambered Squat Bar
65 3x10
Rear Delt Raises and Side Raises Superset
5 lb plates each hand 3x8
Face Pulls with Mini Band
3x8
9/24/12
Deficit Deadlifts 3in Snatch Grip
135x8
185x8
225x8
275x8
Barbell Rows
135x5
185x5
Dumbbell Rows
55x5
95x5
115x5
Pull Ups
2x5
Roman Chair
BWx10
25x10
9/26/12
3-Board Bench
265x1
295x1
325x1
350x1
365x0
Incline Dumbbells
45x10
65 2x10
Cutler Pushdowns
45x10
70x10
95x10
120x10
Light Band V-Bar Row
5x10
Barbell Curls
45x10
65x10
85x10
9/28/12
Cambered Squat Bar no Box
205x3
245x3
295x3
Pulldown Abs
45x12
70x12
95x12
Decline Sit ups
2x12
9/30/12
Press
205x1
135x10
2 Supersets
5sx8 Side Raises
10sx8 Rear Raises
Face Pulls with Mini Band
3x12
10/01/12
Deadlifts Conventional
405x1
455x1
505x1
525x1
565 2x0
Dumbbell Rows
45x20
65x20
10/03/12
DE Bench with Reactive Slingshot
155 8x3 pause
185x1
225x1
JM Press
45x5
65x5
85x5
105x5
Tricep Extensions with Light Band
2x25
Face Pulls with Light Bands
2x8
Barbell Curls
45x8
65x8
95x8
115x7 PR
10/05/12
DE Squats with Regular Bar and 50lbs chains
185 12x2
135x10
Calf Raises with 50 lbs chains
135 2x10
185x10
Cambered Bench Bar Lunges on 10in Box
45x10
95x10
Ab Pulldowns
45x20
70x20
10/07/12
Dumbbell Shoulder Press
25 3x20
Press
45 4x25
Superset Side and Rear Raises
10x8
15x8
H-Rolls
10 2x8
Cuban Press
45 2x8
Bench Press
45x50
10/08/12
Speed Deadlifts with Light Band
315 8x1
Dumbbell Rows
45x10
80x5
115x5
135x10
Incline Dumbbell Curls
20 2x10
45x9
10/10/12
Bench
185x5
185x1
225x5
255x5
275x4
Close Grip Incline Bench
135 2x10
Cutler Pushdowns
45x10
70x10
90x10
Tricep Extensions with Light Band
1x35
1x16
Cuban Press
45 2x8
10/12/12
SSB Box Squats
250x11
Calf Raises with SSB
150 2x10
200x10
Cambered Bar High Box
155x5
205x5
Pulldown Abs
45x10
65x10
95x10
Abs Crunches with Cambered Bench Bar
45x10
65x10
95x10
Light Band Hip Abductors
5x10