I Can Make You a Man

Training Logs
21

4/25/2012

Warm up

DB jump squats - 4*6 15 lbs

Deadlift
13510
2255
2957
3155
330*3

Hypers - 412 35 lbs
Med ball twists - 415

22

4/28/2012

Chins - 21,5,5

Lat pulldowns - 225
DB press - 220

Hammer curls - 58
Tricep extensions - 516

Ab circuit

Push ups

23

Squat
135x5
170x5
205x3
220x5
255x5
290x5

Bench
155x5
180x5
205x6

Lunges
3x20 ea side
1x10 ea side
1x5 ea side
25 lbs

Sit ups
4x15
2x10
BW

Chins
5x8
5x6
BW

Pushups
4x15
2x10
BW

24

Deadlift
155x5
195x5
235x3
255x5
295x5
330x5

Press
90x5
105x5
120x5

Hypers - 5x15 25 lbs

25

5/29/2012

Warm up

Squat - 4x12 210 lbs

Pullups - 3x10 BW
Lunges - 3x12 50 lbs
Rows - 3x10 50 lbs
Shrugs - 3x10 60 lbs
Lying leg curl - 3x10 50 lbs
Hypers - 3x10 25 lbs
Abs

26

5/31/2012

Warm up

Bench press - 4x12 145 lbs

DB incline - 4x8 40 lbs
Military press - 4x8 50 lbs
Dips - 3x7 BW
Curls - 4x12 40 lbs
Abs

27

6/2/2012

Warm up

Deadlift - 4x12 235 lbs

Close grip BP - 3x10 115 lbs
Step up - 3x12 25 lbs
Shrugs - 4x10 135 lbs
Pullups - 3x10 BW
Dips - 3x10 BW
Tricep extensions - 3x10 20 lbs
Reverse curls - 4x10 40 lbs

28

6/5/2012

Warm up

Squat - 4x10 230 lbs

Pullups - 3x10 BW
Lunges - 3x12 60 lbs
Rows - 3x10 60 lbs
Shrugs - 3x10 65 lbs
Leg curls - 3x10 60 lbs
Hypers - 3x10 25 lbs
Abs

29

6/13/2012

Warm up

Press
50x5
65x5
75x3
95x5
100x5
105x5

DB press - 4x12 20 lbs
Lateral raises - 4x12 10 lbs
BB curls - 4x12 40 lbs
Preacher curls - 4x10 30 lbs

35 min walk

30

6/18/2012

Warm up

Bench press
135x5
155x5
185x3
205x3

Chins
1x20 BW
1x10 BW

DB rows
4x10 70 lbs

Band pull-aparts
4x10

DB shrugs
4x10 75 lbs

DB curls
3x10 25 lbs

31

6/19/2012

Warm up

Box jumps
5x3

Bulgarian split squats
3x10 25 lbs

45 degree hypers
3x10 25 lbs

Hanging leg raises
4x10 BW

32

6/22/2012

Warm up

DB bench press
4x15 40 lbs

Lat pulldowns
4x10 110 lbs

Rear delt flyes
4x10 10 lbs

Smith machine shugs
3x10 225 lbs

Lying tricep extensions
3x15 15 lbs

33

6/24/2012

Warm up

Deadlift
135x5
155x5
185x5
205x5
225x5
245x3
275x3
295x3
315x3
335x3

Walking lunges
3x12 55 lbs

Leg curl on ball
3x10 BW

Ab circuit

34

6/25/2012

Warm up

Bench press
5x95
5x115
5x135
3x155
3x185
3x205
1x215

Chins
1x18
1x12

DB rows
4x10 70 lbs

Band pull aparts
4x10

DB shrugs
4x10 75 lbs

DB curls
3x10 30 lbs

35

6/26/2012

Warm up

Box jumps
5x3

Bulgarian split squats
3x10 30 lbs

45 degree extensions
3x10 35 lbs

Sit-ups
4x15 BW

36

6/28/2012

Warm up

DB bench
4x15 45 lbs

Lat pulldown
3x10 150 lbs

Rear delt flyes
3x10 10 lbs

Lateral raises
4x10 15 lbs

Smith shrugs
3x10 245 lbs

Tricep extensions
3x12 20 lbs

37

7/1/2012

Warm up

Deadlift
135x5
185x5
225x5
275x3
315x3
335x3
345x3

Walking lunges
3x12 60 lbs

Leg curl on ball
3x12 BW

Ab circuit

38

7/3/2012

Warm up

Close grip bench press
45x5
95x5
135x5
155x3
185x3
195x3

Incline DB press
1x15 50 lbs
1x8 50 lbs

Cable rows
3x10 110 lbs

Rear delt flyes
3x10 15 lbs

Behind the back shrugs
3x10 185 lbs

BB curls
3x10 55 lbs

39

7/5/2012

Warm up

Depth jumps
7x3

Step ups
3x10 30 lbs

Natural GHR
3x10 BW

Weighted swiss ball crunches
2x15 10 lbs
2x10 10 lbs

40

7/6/2012

Warm up

Bench press
45x8
95x6
125x20
125x14
125x12

Chins
2x10 BW
2x8 BW

Band pull aparts
4x10

DB military press
4x12 25 lbs

DB shrugs
3x10 80 lbs

Incline curls
2x10 25 lbs
1x8 25 lbs

Plate pinches
3xmax