03/13/12
Deadlift 45x15, 135x15 x3
Leg press 180x20, 270x20, 360x15, 450x10 x2
Seated calf raise 45x15, 90x12, 135x10 x2
Seated calf machine 60x30, 80x30, 100x25
Leg extension machine 75x12, 90x12, 105x12, 120x12
20 minutes elliptical machine
REJ
03/15/12
Pullups 5
HammerStrength iso lat row 90x15, 180x10, 270x5 x5
Pullups 4
HammerStrength iso lat front pull 90x12 x3, 180x6 x3
DB hammer curls 20x15, 30x12, 40x8 x3
Rev grip BB curls 50x10, 60x6 x3
REJ
03/16/12
Military press 45x12, 65x5, 85x5, 105x4, 125x1, 1
DB front raise 7.5x30, 17.5x10 x3
DB lateral raise 10x15, 15x12, 20x10
DB shrugs 50x20, 65x12, 75x10, 85x8
Cable fly 30x20, 35x20, 40x15
Dip bar knee raises 12, 12, 12
w/30lb vest: walk 1/4 mile, run 3/4 mile (14:26)
REJ
03/17/12
Deadlift 45x12, 135x12, 185x5, 235x5, 245x5
Squat 135x10 x3
Seated calf machine 45x20, 90x15, 135x10
Leg press 180x20, 270x15, 360x10
REJ
03/18/12
5 minutes jumprope tabatas
Tri pressdown 40x20, 80x20, 100x12, 120x8, 130x6, 140x5
Incline press 45x15, 135x6 x3
Incline DB fly 25x10 x3
Pullups 6
Row 2k (9:15)
REJ
03/20/12
Bentover row 45x15, 135x8 x3, 155x5, 175x3 x3
Pullups 5, 4, 3, 2, 1
DB hammer curls 25x20, 35x10, 40x10, 45x5 x3
HammerStrength iso front pulldown 90x15 x3
1 arm preacher curl 35x12, 45x8, 60x4
5 minutes jumprope tabatas
REJ
03/21/12
Military press 45x12, 65x5, 85x5, 105x3, 2, 1
DB front raise 10x20, 15x15, 20x10, 25x5 x3
DB shrugs 45x20 x3
Dip bar knee raises 10, 10, 10
Roman chair side knee raises 16, 16
DB lateral raise 12.5x12 x3
REJ
03/23/12
HammerStrength iso lat front pull 90x15 x3, 180x4 x4
Pullups 5, 3, 3, 3, 3
Deadlift 45x15, 135x15, 185x3, 235x3, 250x3, 255x3
DB hammer curls 30x15, 40x8, 45x5 x2
Reverse grip BB curls 45x10 x3
Biceps curl machine 70x12, 85x7, 100x2
REJ
03/24/12
Incline press 45x15 x2, 135x8 x3
Cable fly 30x15, 40x12, 50x10
Assisted dips 8, 8, 8
1 arm tricep pressdown 40x12 x2, 30x15
45 minutes elliptical machine
REJ
03/25/12
Squat 45x12, 135x10, 185x8, 205x5 x3
Hack squat 90x12 x3
Leg press 90x20, 180x20, 270x15, 360x12, 450x10
Seated calf machine 45x20, 90x15, 135x10
Standing DB calf raise 120x25, 130x20, 140x20
Jump rope 3 1 minute rounds (30 sec rest between rounds)
24" box jumps 50
REJ
03/30/12
I was sick with a cold so I took a few days off from the gym, but I made it back in this morning.
HammerStrength iso lat row 90x20, 180x10, 270x5, 320x3 x3
Pullups 7
HammerStrength iso front pull 90x12 x3, 180x4 x4
Widegrip seated cable row 75x20 x3
DB hammer curls 30x15, 40x8 x3
1 arm preacher curls 25x12, 35x10, 40x8
Dip bar knee raises 12, 12, 12
REJ
04/01/12
Deadlift 45x15, 135x12, 185x5, 235x5, 255x3, 265x3
Leg press 180x20, 270x20, 360x15, 450x10 x3
Seated calf raise 45x20, 90x15, 135x10 x3
40yd farmer walks w/70lb DBs x5
3 rounds of row 500m resting 1 minute between rounds (avg 2:15/500m)
REJ
04/02/12
Run 1 mile w/32lb vest (11:31)
Military press 45x12, 65x5, 85x5, 105x3 x3
DB lateral raise 10x12, 15x10, 25x5 x3
DB front raise 10x20, 17.5x12 x2
REJ
04/03/12
30 minutes elliptical machine
Bentover row 45x15, 135x8, 155x5, 175x3, 185x3
DB hammer curls 25x15, 35x10, 40x8 x3
REJ
04/05/12
Incline press 45x15, 135x5 x5
Pullups 4, 3, 2, 2, 2, 2
Cable fly 30x20, 40x12, 50x10
Assisted dips 8, 8, 8
DB kickbacks 15x15, 20x12, 10x15
REJ
04/06/12
Deadlift 45x15, 135x12, 185x5, 235x5, 255x3 x3
Seated calf raise 45x20, 90x15, 135x10 x3
Leg press 180x20, 270x20, 360x15, 450x10
Leg extensions 90x12, 120x12, 150x12, 180x12
HammerStrength seated bicep 45x15, 55x12, 65x10, 75x8, 85x6
04/07/12
DB front raise 10x20, 15x12, 20x8 x3
DB lateral raise 15x10, 20x8, 25x5
Military press 45x10, 65x8, 85x5, 105x3 x3
Smith machine upright row 45x15, 65x12, 85x10, 105x6 x3
DB shrugs 75x12 x3
Jumprope 150 reps
30 minutes stationary bike (7.51 miles)
REJ
04/08/12
HammerStrength iso lat row 90x15, 180x10, 270x6, 320x3, 340x3
Pullups 5, 2, 3, 2
HammerStrength iso lat front pull 90x12, 180x6 x3
DB hammer curls 30x15, 40x8, 45x5
24inch box jumps 10
Widegrip seated row 75x20 x3
12 minutes HIIT (treadmill)
REJ
04/10/12
Deadlift 45x15, 135x12, 225x5, 245x5, 265x4
Legpress 180x20, 270x20, 360x15, 450x10
Seated calf machine 100x20 x3
Leg extension 120x12, 165x12, 195x12
Decline situps w/25lb plate 12, 12, 12
Pullups 5
10 minutes Marpo rope climber
REJ
04/13/12
Military press 45x12, 65x8, 85x5, 105x3 x2, 115x2
DB front raise 10x20, 15x15, 25x5 x5
DB lateral raise 10x12 x3
DB shrugs 60x15, 70x12, 80x10
Pullups 5
Pec deck 90x20, 135x15, 180x10, 210x8
DB kickbacks 12.5x15, 17.5x12
Decline situps w/25lb plate 12, 12, 12
REJ
04/14/12
Bentover row 45x15 x2, 135x8, 155x5, 175x3, 185x3 x2
HammerStrength iso-lateral row 90x15, 180x10, 270x5, 320x3, 340x3 x2
Pullups 5, 2, 3, 2
HammerStrength iso-lateral front pull 90x12 x3
DB hammer curls 30x12, 40x8 x3
Reverse grip BB curls 50x10 x3
45 minutes elliptical machine
REJ