10/14/12
Press
85x8
105x8
125x8
145x8
Dumbbell Shoulder Press
25 2x25
Rear Delt Raises
25 2x25
Cuban Press
45x8
65x8
YTWLS with 2.5
12 reps
10/15/12
Rack Pulls
225x8
275x8
315x8
365x8
405x8
Barbell Rows
135x5
185 2x5
Seated Rows with Average Band
2x20
Pulldown Abs
37.5x12
62.5x12
10/17/12
Bench with Reactive Slingshot
275x1
300x1
325x1
350x1 PR
Skull Crushers with Barbell
95x5
115x5
Barbell Curls
135x2
Cuban Press
45 2x8
10/19/12
ME Effort SSB Box Squats
280x1
300x1
320x1
360x0
Pulldown Abs
45x12
70x12
95x12
Crunches
2x12
Leg Extensions
50x20
80x20
115x20
Calf Raises
BW 2x10
10/22/12
Deficit Deadlifts 3in
500x1
520x1 PR
Dumbbell Rows
145x3
Roman Chair
BWx10
25x10
45x10
Pulldown Abs
45x10
70x10
95x10
10/24/12
Bench Press
275x1
300x1
315x1
2-Board
315x1
Dips
BWx10
Tricep Extensions with Light Band
1x50
Skull Crushers
45 2x20
Cuban Press
45 2x8
10/26/12
DE Squat with Cambered Bar and 50 lbs chains
205 8x2
245x1
285x1
315x1
335x1
High Box Squat with Barbell
135x5
185x5
Superset Calf Raises and Lat Pulldowns with V-Bar
135x10
90x10
135x10
90x10
135x20
90x20
Superset Crunches and Abs Pulldowns
BWx20
90x20
10/29/12
DE Deadlifts with 50 Pounds Chains
275 8x3
Good Mornings with Safety Squat Bar
60x5
80x5
Lat Pulldown V-Bar
45x10
90x10
135x10
180x10
Barbell Curls
105x5
Superset Roman Chair and Crunches
3 Supersets BWx10 for each
10/31/12
Bench Press
225x15
Skull Crushers with Swiss Bar 6/6/6
35
55
75
95x6/2/0
Tricep Pushdowns
45 2x10
Cuban Press
45 2x8
11/02/12
Box Squats with Cambered Squat Bar
205x10
Superset Calf raises with Cambered Squat Bar, Crunches, and Pulldown Abs
3 supersets
Calf Raises 155x10
Crunches BWx10
Pulldown Abs 75x10
11/05/12
Deficit Deadlifts 3in Snatch Grip
275x8
315x8
2 Supersets
Crunches
BWx20
Dumbbell Rows
45x20
Roman Chair
BWx20
11/07/12
Bench Press with Reactive Slingshot
255x7
Incline Bench with Swiss Bar Paused
125x5
175x5
Dumbbell Extensions
25x8
45x8
2 Supersets Tricep Extensions with Light Band and Pushups
20 reps each exercise
2 Supersets Side Laterals and Barbell Curls
65x5
15x8
11/09/12
Squat
365x1
Pulldown Abs
45x12
70x12
80x12
Sled Pulls Backwards
110 4x200 feet
11/12/12
Deadlift
465x1
Roman Chair
BW 2x10
11/14/12
Bench Press
225x1
265x1
295x1
Cuban Press
35 2x8
11/26/12
Bench Press
245x5
Incline Press with Swiss Bar
85x5
125x5
Superset Light Band Extensions with Push-ups with Reactive Slingshot
1x50
1x10
1x20
1x15
Barbell Curls
45x5
65x5
85x5
11/28/12
Deadlifts
440x5
Roman Chair
BWx10
45lb with Cambered Bench Bar x 10
Dumbbell Rows
65x10 with Fat Grips
Pulldown Abs
25x12
50x12
75x12
11/30/12
Press
135x5
Plate Raises
25x8
35x8
Side Raises
10x8
15x8
V-Bar Pulldowns
45x10
90x10
135x10
12/02/12
Box Squat with Safety Squat Bar
200x5
Ab Pulldowns
45x12
70x12
95x12
Decline Crunches
2x5
Calf Raises with Safety Squat Bar
150 2x10
12/03/12
Bench Press
260x5
Incline Dumbbell Press with Fat Grips
45 2x10
2 Supersets Tricep Extensions with Light Band and Cutler Pushdowns
Tricep Extensions x 20
Cutler Pushdowns 45x20
Barbell Curls
45x5
65x5
85x5
105x5