1/24/13
Hip Adductors
5x10
Hip Abductors
5x10
Torso Twists
5x10
Leg Lifts
2x10
1/25/13
Press
135x5
155x3
175x1
180 2x1
Pulldown Machine
70x10
110x10
170x10
210x8 Rest 210x2
110x2
Cutler Pushdowns
50x20
90x20
140x20
200 2x20
1/27/13
Squats
165x5
180x5
195x5
Leg Extensions
40 5x20
Pull Throughs Light Band
2x20
1x10
1/28/13
Bench Press Pause Fat Grips
140x5
155x5
165x5
Close Grip Bench Fat Grips Pause Few Inches Off Chest
95 5x10
Dumbbell Rows Fat Grips
45 5x10
1/30/13
Deadlift
210x5
230x5
250x5
Dimel Deadlift
135 2x20
Roman Chair
BW 5x10
2/01/13
Press Fat Grips
90x5
100x5
110x5
45 5x10
Side Lateral Raises Standing Dumbbell
10 5x10
2/03/13
Squats
230x3
260x3
295x3
325 3x1
Pause Squats
135 1x5 7 seconds pause
135 2x5 3 seconds pause
Abs Pulldown
50 2x10
70 2x10
90x10
2/04/13
Bench Press Pause
200x3
225x3
255x3
280 3x1
225x3 Reactive Slingshot Pause
245 2x3 Reactive Slingshot Pause
Dumbbell Rows
55x10
95x10
115x10
75 2x10
2/05/13
Torso Twist
5x10
Hyper Extensions
2x15
1x20
Leg Lifts
3x10
Chest Press
1x40
2x30
2/06/13
Deadlifts
300x3
340x3
385x3
425 3x1
Conventional Deadlifts
135 5x5
Seated Good Mornings with Safety Squat Bar
60 5x10
2/08/13
Dumbbell Shoulder Press
60x5
70x5
80x5
90x5
100x0
Skull Crushers EZ-Bar
110x5
115x5
145x5
Superset Single Cable Triceps and Tricep Pushdowns
40x10 140x10
55x10 140x10
Lat Pulldown V-Bar
170x5
210x5
250x5
260x5
250x5
Cuban Press
45 3x8
Bench Press
275x1
2/10/13
Box Squat Safety Squat Bar
180 8x3
Paused Reverse Safety Squat Bar
110 3x5 3 seconds pause
Abs Pulldown
45 2x10
70 2x10
95x10
2/11/13
Bench Paused
185x5
210x5
240x5
Dumbbell Incline Press Paused
55x5
75x5
95x5
Dumbbell Rows
55x10
75x10
105x10
125x10
55x10
Barbell Curls
45 5x10
2/12/13
Abdominal Twists
5x10
Dumbbells Bench
15 2x50
Bradford Press
2 sets
Abs Crunch
5x10
2/13/13
Deadlifts
280x5
320x5
365x5
Pull Throughs Average Band
5x10
Roman Chair
1x15
1x20
1x15
2/15/13
Press
135x3
155x3
175x3
185x2
205x0
Shoulder Dumbbell Press Paused
50x5
60x5
70x5
Rolling Tricep Extensions
30x5
40x5
50x5
60x5
70x5
Row Machine
70x10
110x10
150x10
110x10
110x10
2/17/13
Safety Box Squat
225 4x3
Pause High Bar Squat 3 Seconds
135x2
185x2
205x2
Leg Extensions
40x20
60x20
80x20
2/18/13
Bench Press Paused
210x5
240x3
270x1
280 2x1
Dips
BW 1x5
25x5
45x5
70x5
Tate Presses
35x5
50x5
60 2x5
Lateral Raises Machine
30x10
45x10
60x10
75x10
Machine Rows
130x5
170x5
210x5
2/20/13
Deadlift
320x5
365x3
405x1
425 2x1
2/22/13
Shoulders Dumbbell Press
60x5
70x5
80x5
90x5
Close Grip Bench Press
185x3
225x3
255x3
Cutler Pushdowns
70x5
110x5
140x5
170x5
V-Bar Pulldowns
150x5
210x5
250x7