REJ's Log

Training Training Logs
321

06/23/12
Deadlift 135x12, 185x10, 225x8, 245x5, 275x4, 135x12
Seated calf raise 45x20, 90x15 x4
Seated calf machine 100x20 x3
Leg press 180x20, 270x20, 360x20

REJ

322

06/25/12
Military press 45x12, 65x8, 85x6 x3
HammerStrength shoulder press 90x12 x3
DB front raise 10x20, 15x15, 20x10, 25x5
DB lateral raise 10x15 x3

REJ

323

06/28/12
HammerStrength row 90x20, 180x10, 270x6, 320x3 x3
Widegrip pullups 3, 3, 3
HammerStrenght front pulldown 90x12 x3
DB hammer curls (FG) 25x12, 35x8 x3
Rack pulls 45x8, 135x12, 225x6, 315x3, 3, 2
Cable row 50x15, 80x12, 110x10 x3

REJ

324

06/29/12
1 1/2 hours boxing

REJ

325

07/01/12
Dips 5, 5, 5
Press 45x15, 95x10, 135x6 x5
DB kickbacks (FG) 25x8 x3
Run 2.5 miles (29:29)

REJ

326

07/02/12
(Went light on the leg work today since my legs were still sore from last night’s run.)

SmithMachine squat 45x12, 135x10, 185x5
Squat 45x10, 135x5, 185x5 x2
Leg press 180x20, 270x15, 360x10
Seated calf machine 45x20 x3, 90x12 x3
15 minutes Marpo machine

REJ

327

07/04/12
Deadlift 45x12, 135x12 x3
Pendlay row 135x6 x3
HammerStrength row 90x20, 180x10, 270x6 x3
Widegrip pullups 3, 2, 3
EZ bar curls (FG) 55x12 x3

REJ

328

07/05/12
DB front raise 10x25, 15x15, 25x5 x5
DB lateral raise 10x15, 15x10 x3, 20x8 x2
Clean n press 45x10, 65x8 x3
DB shrugs 65x12, 70x8, 75x8

REJ

329

07/09/12
Starting Strength wk1 (bodyweight 235)
Squat 45x5 x2, 95x3, 135x5 x3
Press 45x5, 65x2, 85x5 x3
Deadlift 45x5, 135x3, 185x2, 235x5

REJ

330

07/11/12
Squat 45x5 x2, 95x3, 145x5 x3
Bench 45x5, 95x3, 135x5 x3
Deadlift 45x5, 135x3, 185x3, 245x5

REJ

331

07/12/12
Run 2 miles (22:08)

REJ

332

07/13/12
Squat 45x5 x2, 95x3, 115x3, 155x5 x3
Press 45x5 x2, 65x3, 90x5 x3
Deadlift 45x5, 135x5, 185x2, 235x1, 255x5

REJ

333

047/15/12
Run 2 miles (21:58)

REJ

334

07/19/12
Squat 45x5 x2, 95x3, 115x2, 135x2, 165x5 x3
Bench 45x5, 95x5, 115x3, 135x2, 155x5 x3
Deadlift 45x5, 135x5, 185x3, 235x2, 265x5

REJ

335

07/20/12
45 min elliptical machine (3.33 miles)

REJ

336

07/21/12
45 minutes elliptical machine (3.32 miles)

REJ

337

07/23/12
“Wichita Falls” program
Squat 45x5 x2, 95x3, 115x2, 135x2, 155x1, 175x5 x3
Press 45x5 x2, 65x3, 85x2, 95x5 x3
Chin-ups 5, 4, 5

REJ

338

07/24/12
45 minutes elliptical machine (3.4 miles)

REJ

339

07/25/12
Squat 45x5 x2, 95x3, 115x2, 135x2, 155x2, 185x5 x3
Bench 45x5, 95x5, 115x3, 135x2, 160x5 x3
Deadlift 45x5, 135x5, 185x3, 235x2, 275x5

REJ

340

07/27/12
Squat 45x5 x2, 95x3, 115x3, 135x2, 155x1, 175x1, 195x5 x3
Press 45x5 x2, 65x3, 85x2, 100x5 x3
Pull-ups 5, 3, 3

REJ