02/17/12
Lat pulldown 105x15, 150x5, 195x5, 210x5, 225x5, 240x5, 255x5, 270x3 x2
Hammer Strength iso lat row 90x15, 180x10 x3
DB hammer curls 25x20, 35x10, 45x5 x4
REJ
02/18/12
DB lateral raise 12.5x12, 17.5x10 x3
DB front raise 12.5x15, 17.5x12 x3
Military press 45x12 x2, 65x8, 85x5 x5
DB shrugs 45x25 x3
Cable fly 35x20, 40x12, 45x12, 50x10, 60x8
35 minutes elliptical machine
REJ
02/19/12
Squat 135x12, 185x10, 205x7
Leg press 90x20, 180x20, 270x15, 360x10, 450x10
Deadlift 135x12, 185x8, 205x5, 225x5
Seated calf machine 100x20, 120x20, 140x20
REJ
02/22/12
Hammer Strength iso lat row 90x12, 180x10, 270x5, 320x3 x3
Pullups 6, 6
Lat pulldown 135x12, 180x5, 210x5, 240x5
DB hammer curls 30x15, 40x8 x3
Biceps curl machine 54x15, 70x10, 85x6 x3
REJ
02/23/12
Military press 45x12, 65x5, 85x5, 105x3 x3, 115x2
DB front raises 10x20, 15x12, 20x10
DB lateral raises 10x15, 15x10, 20x10
DB shrugs 45x20, 60x12, 70x10, 80x10
14 minutes HIIT (treadmill)
REJ
02/25/12
DB hammer curls 25x15, 30x12, 35x10, 40x8, 45x5, 50x3 x3
1 arm preacher curl machine 30x12, 35x10, 40x8, 45x8, 50x8
Tri pressdown 70x20, 90x12, 110x10, 130x7
Close grip chest press 100x20 x3
30 minutes elliptical machine
REJ
02/26/12
Deadlift 135x12, 185x8, 205x5, 225x5 x2
Seated calf raise 45x15 x3, 90x12 x3
Leg press 180x20, 270x15, 360x12, 450x10
Leg extension 90x12, 105x12, 120x12, 135x12, 150x10
Wide grip seated cable row 75x20 x4
DB front raise 10x25, 15x15, 20x12
DB lateral raise 10x20 x3
40yd farmer walks with 60lb DBs x5
REJ
02/27/12
Pullups 6, 5, 4, 3, 2, 1
HammerStrength iso lat row 90x15, 180x10, 270x5, 320x3 x3
Bent over row 95x12, 135x8 x3
DB hammer curls 30x15, 40x8 x3
1 arm preacher curl machine 30x12, 40x10, 50x6 x3
Jump rope 200 reps
30 minutes elliptical machine
REJ
02/29/12
Military press 45x12, 65x8, 85x5, 105x3 x3, 120x1
DB front raise 10x20, 15x15, 20x10 x2
DB lateral raise 10x12, 15x10, 20x8
Cable fly 30x20, 35x15, 40x12, 45x10, 50x8, 60x6
Close grip chest press 75x20, 105x12
Tri pressdown 60x12 x3
1 arm tri pressdown 30x12 x3
REJ
03/01/12
1 hour elliptical machine
REJ
03/02/12
Leg press 180x20, 270x20, 360x12, 450x8 x5
Seated calf raises 45x20, 90x15, 135x8 x5
Deadlift 45x15, 135x12, 185x8 x2
Seated calf machine 60x30, 80x25, 100x20
15 minutes Marpo machine
Pullups 6
REJ
03/03/12
Pullups 6, 4, 4, 3
Hammer Strength iso lat row 90x15, 180x10, 270x5 x5
Wide grip lat pulldown 99x15, 156x8 x3
DB hammer curls 25x15, 35x10, 40x8 x3
1 arm preacher curl machine 35x10, 45x8, 50x7
DB shrugs 45x25, 65x15 x2, 65-5 drop set
REJ
03/03/12
Military press 45x12, 65x6, 85x6, 105x3, 115x2, 120x1, 125x1
DB front raise 10x25, 15x15, 20x10, 25x5 x3
DB lateral raise 10x15 x3
Cable fly 25x10, 35x15, 45x12, 50x10, 60x6 x3
Tri pressdown 60x20, 80x15, 100x12, 120x10, 130x8
Weighted step ups 30x40 x3
30 minutes stationary bike (7.61 miles)
REJ
03/05/12
DB hammer curls 30x12, 35x10, 40x8, 45x5 x5
Reverse grip BB curls 45x12, 50x10, 55x10, 60x8 x3
Run 1 mile (8:53)
1 arm preacher curl machine 35x10 x5
Roman chair knee raise 20, 16
Dip bar knee raise 10, 10
REJ
03/06/12
30 minutes elliptical machine
Pullups 6
Leg press 180x20, 270x15, 360x12, 450x10 x4
Pullups 5
REJ
03/07/12
HammerStrength iso lat row 90x15, 180x10, 270x5, 290x3, 310x3, 330x3
Pullups 7, 6
Lat pulldown 150x10, 180x5, 210x5, 240x5, 270x3
DB hammer curls 30x15, 40x8 x3
DB shrugs 45x25, 55x15, 70x12, 80x8
REJ
03/09/12
Deadlift 45x12, 135x12, 185x10, 225x5, 235x5, 245x5
Leg press 180x20, 270x15, 360x10, 450x10
Seated calf raise 45x20, 90x15, 135x10
Standing DB calf raise 110x25, 120x20, 130x20
Dip bar knee raises 10, 10, 10
REJ
03/10/12
HammerStrenght iso lat row 90x15, 180x10, 270x5, 320x3 x5
Pullups 5, 5, 2, 2, 5
Seated cable row 75x15, 90x15, 105x15
EZ bar curls 55x12, 65x10, 75x6 x3
1 arm preacher curls 30x12, 35x10, 40x10
1 hour elliptical machine
REJ
03/11/12
DB front raises 10x25, 15x15, 20x10, 25x5, 6, 6
DB lateral raises 10x15 x3, 20x10
Military press 45x12, 65x5, 85x5, 105x3 x3
DB shrugs 45x25 x3
30 minutes stationary bike (7.19 miles)
REJ
03/12/12
40 minutes elliptical machine
REJ