7/8/2012
Warm up
Squat
135x5
185x5
225x5
245x3
275x3
285x3
Reverse lunges
3x10 45 lbs
Good mornings
3x10 95 lbs
Ab circuit
7/8/2012
Warm up
Squat
135x5
185x5
225x5
245x3
275x3
285x3
Reverse lunges
3x10 45 lbs
Good mornings
3x10 95 lbs
Ab circuit
test
7/11/2012
Warm up
Weighted dips
BWx10
25x7
35x5
50x5
60x3
65x3
Incline DB press
50x10
50x7
Cable rows
3x12 130 lbs
Rear delt flyes
3x8 15 lbs
Behind the back shrugs
3x10 185 lbs
BB curls
55x15
55x12
55x10
Barbell complex
7/13/2012
Warm up
Depth jumps
5x3
Step ups
3x10 40 lbs
Natural GHR
3x10 BW
Bent leg sit ups
2x25 BW
1x15 BW
7/15/2012
Warm up
Squat
135x10
185x5
225x5
275x3
285x3
300x3
Bench press
45x8
95x6
130x20
130x10
130x8
Reverse lunge
3x12 100 lbs
Chins
3x10 BW
Band pull-aparts
3x12
Good mornings
3x10 95 lbs
DB military press
4x12 20 lbs
Sit-ups
2x30
DB shrugs
3x10 80 lbs
Incline curls
3x10 25 lbs
Plate pinch
3xmax 50 lbs