REJ's Log

Training Training Logs
221

01/21/12
Bent over row 135x8 x5
Pull ups 5, 5, 4, 4, 4
Hammer Strength iso-lateral row 90x15, 180x10, 270x5 x3
Lat pull downs 150x10 x3
DB hammer curls 40x5 x5
DB shrugs 55x15, 60x15, 70x10

REJ

222

01/22/12
Inlcine press 135x5 x5
Low cable fly 40x10, 50x10, 70x6 x2
Tricep pressdown 60x15, 80x15, 100x10, 120x8 x5
Roman chair knee raises 20, 16
Roman chair leg raises 10, 10, 10
Preacher curl machine 45x15, 55x12, 65x10, 75x8 x3
Rev grip curls 30x12, 40x10 x5
Row 2k (9:14)

REJ

223

01/23/12
Deadlift (2" thick bar) 135x10 x5, 155x8, 175x5, 185x5
Leg press 180x20, 270x20, 360x12 x3
Standing calf machine 45x20, 90x15, 135x12, 180x10

REJ

224

01/24/12
30 minutes elliptical trainer
DB lateral raises 12.5x12 x3
DB front raises 12.5x12 x3
Military press 45x5, 65x5, 85x5, 105x3, 115x1 x3
DB shrugs 80x10 x3

REJ

225

01/25/12
Bent over row 135x8, 155x5, 175x3, 185x3
Pull ups 5, 5, 5
Hammer Strength iso lat row 90x15, 180x10, 270x5, 290x5, 310x3
DB hammer curls 25x15, 35x12, 40x7, 45x5
Hammer Strength preacher curl 45x15, 55x12, 65x10, 75x8

REJ

226

01/27/12
Deadlift 135x12, 185x8, 205x5, 225x3
Leg press 180x20, 270x20, 360x15, 450x10 x2
Seated calf machine 100x20, 120x20, 180x10 x5
Military press 45x12, 65x8, 85x6 x3
DB lateral raises 12.5x12, 17.5x10, 22.5x8 x3

REJ

227

01/28/12
Bent over row 135x10, 155x5 x5
Pull ups 5, 3, 4, 3, 3
Hammer Strength iso lat row 90x15, 180x10, 270x5 x3
DB hammer curls 30x15, 40x7, 45x5, 50x3
Lat pull downs 150x12 x3
Reverse grip BB curls 40x12 x3

REJ

228

01/30/12
“Filthy Fifty”
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (35 pounds),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Romanian dedlifts (95 pounds),
50 Wall ball shots (20 pound ball),
50 Burpees,
150 reps jump rope

REJ

229

01/31/12
30 minutes elliptical machine
DB shrugs 50x20, 60x15, 70x10, 80x8 x3
Pec deck 105x20, 150x10, 180x10, 210x7, 225x5
Seated dip machine 121x15, 165x8, 180x6

REJ

230

02/01/12
HammerStrength iso lat row 90x20, 180x10, 270x5 x5
Pull ups 5, 4, 3, 2, 1
Wide grip lat pull downs 105x12, 135x5, 165x5
DB hammer curls 30x15, 40x7, 45x5
Run 1 mile (9:11)

REJ

231

02/02/12
Leg press 90x20, 180x15, 270x12, 360x10 x10
Dead lift 135x15 x3
Standing DB calf raises 100x25, 120x25, 140x20
Seated calf machine 120x15, 140x15, 160x10

REJ

232

02/04/12
Lat pulldown 150x12, 180x5, 210x5, 240x3, 255x3, 270x3 x2
Pullups 5, 4, 3, 2, 1
Smith Machine bent over row 135x12 x3
Smith Machine shrugs 135x20, 185x15 x2
Inverted rows 8
DB hammer curls 30x15, 40x8 x3

REJ

233

02/05/12
Military press 45x12 x2, 85x5 x2, 105x3, 115x1 x2, 120x1
Incline press 45x12 x2, 135x6 x3
Cable fly 35x18, 45x10 x3
DB lateral raise 17.5x10 x3
DB front raise 17.5x10 x3
Tri pressdown (rope) 70x12, 80x10, 90x8
EZ bar curls 55x12, 60x12, 70x8
4:30 jump rope

REJ

234

02/06/12
Leg press 180x15, 270x12, 410x10 x10
Smith Machine squat 135x10 x3
Smith Machine calf raise 135x20, 185x20, 235x15
Seated calf machine 45x20, 90x12, 135x8 x3
15 minutes Marpo machine
30 minutes incline treadmill walk

REJ

235

02/07/12
Lat pulldown 135x12 x3
Hammer Strength iso lat row 90x15, 180x10, 270x5, 290x3, 310x3
Pullups 5, 5
DB hammer curls 30x15, 40x8 x3
Reverse grip BB curl 45x12 x3
Row 2k (8:33)

REJ

236

02/09/12
Deadlift 135x12, 155x10, 175x8, 195x5, 215x5
Leg press 90x20, 180x20, 270x15 x3
Standing DB calf raise 110x25, 120x20, 130x20
40yd farmer walks w/60lb DBs x5
DB lateral raises 10x15, 15x12, 20x10, 25x6 x3
DB front raises 10x20, 15x15, 20x10

REJ

237

02/11/12
5 minutes jump rope
DB shrugs 60x15, 65x15, 70x10, 75x10
Smith machine shrugs 135x15, 185x10 x5
Squat 145x10
Incline press 45x15, 135x5 x5
Tri pressdown 30x15, 40x12, 50x10, 60x8
Cable fly 30x15, 35x15, 40x12, 45x10, 50x8, 60x6
30 minutes elliptical machine

REJ

238

02/12/12
Hammer Strength iso lat row 90x15, 180x10, 270x5, 290x3, 310x3, 330x3
Pull ups 6, 5, 4
Deadlift 45x12, 135x15 x3
DB hammer curls 32.5x15, 40x8 x3
Cable curl machine 62x12, 70x10, 77x8, 85x6
Run 1 mile (8:56)

REJ

239

02/13/12
1 hour elliptical machine
DB lateral raises 12.5x12 x3, 17.5x10 x2
DB front raises 12.5x15, 17.5x12 x3
DB shrugs 50x25, 60x20, 70x10, 80x10

REJ

240

02/15/12
Deadlift 135x12, 185x8, 205x5, 225x5
Leg press 180x20, 270x15, 360x12, 450x10
Standing DB calf raise 120x25, 130x25, 140x20
DB hammer curls 25x15, 35x10, 40x8, 45x5
Reverse grip BB curls 45x10, 50x10, 60x6
Tricep pressdown 70x15, 90x12, 110x10, 130x7

REJ