11/13/12
Squat 190x5, 215x3, 240x3
Squat 135x10 x3, 115x10 x2
Standing BB calf raise 115x20, 155x15 x2
Seated calf raise 45x20, 90x15, 135x10 x2
Hanging knee raise 15, 16
REJ
11/14/12 (deload week)
Press 45x5, 55x5, 70x5
DB side raise 12.5x10, 17.5x10 x2
DB front raise 12.5x15 x3
HammerStrength row 90x12 x3
Lat pulldown 50x15, 60x15, 70x12, 80x10
Cable fly 30x20, 40x12, 50x10, 60x6
DB curls 20x15, 25x10, 30x10
REJ
11/15/12
35 minute incline treadmill
1 arm cable curl 30x12, 35x10, 40x8 x3
REJ
11/16/12
Deadlift 145x5, 165x5, 190x5
Leg press 90x20, 180x20, 270x15, 360x10
HammerStrenght lat pulldown 90x10 x3, 140x6 x3
DB curls 22.5x15, 27.5x10, 32.5x10, 37.5x7
REJ
11/17/12
Bench 95x5, 115x5, 135x5
Incline bench 95x5, 115x5, 135x5
Cable fly 35x12, 40x12, 50x10, 60x8
Tricep pressdown 50x20, 70x15, 90x12, 110x10, 130x6 x3
Seated dip machine 106x20, 165x8 x2
REJ
11/19/12
Press 80x5, 90x5, 100x7
Press 65x10 x2, 60x10 x3
DB front raise 10x20 x3
DB side raise 10x10 x3
Run 1 mile (10:09)
11/20/12
50 minutes elliptical machine
REJ
11/21/12
Deadlift 210x5, 245x5, 275x8
Deadlift 135x10 x5
Lat pulldown 70x15, 90x12, 100x10
DB curls 15x15, 30x10, 40x5
REJ
11/22/12
40 minutes elliptical machine
REJ
11/23/12
Bench 140x5, 160x5, 180x5
Bench 135x10 x2, 115x10 x2, 95x10
Cable fly 30x15, 40x12, 50x8
Tricep pressdown 70x15, 90x10, 110x8
Curl machine 70x12 x2, 80x8
REJ
11/24/12
Row 2k (9:53)
20 minutes treadmill
REJ
11/25/12
Squat 165x5, 190x5, 215x7
Weighted step ups 30x8 x4
Leg press 90x15, 180x15, 270x12, 360x10
Seated calf raise 45x25, 90x20, 135x10
REJ
11/27/12
40 minutes stationary bike (8.48 miles)
REJ
11/28/12
30 minutes incline treadmill walk
10 minutes HIIT treadmill
REJ
11/29/12
Deadlift 225x3, 260x3, 295x5
Deadlift 135x10 x5
Lat pulldown 90x10, 120x10, 150x8
DB curls 25x10, 30x10, 40x6
REJ
11/30/12
Bench 150x3, 170x3, 195x3
Bench 145x10, 135x10, 125x10, 115x10 x2
Cable fly 30x12, 40x12, 50x8
Curl machine 70x12, 77x10, 85x8
REJ
12/03/12
Squat 180x3, 205x3, 230x5
Leg press 180x12, 270x12, 360x10, 450x8
Standing DB calf raise 100x20, 120x20, 140x15, 160x10
1 mile treadmill (16:45)
REJ
12/04/12
Press 90x5, 100x3, 115x4
Press 65x10 x2, 60x10 x3
DB front raise 15x12, 20x10, 25x5
Lateral raise machine 50x10, 65x10 x3
REJ
12/05/12
Jog 1 mile (10:00)
20 minutes stationary bike (4.17 miles)
REJ
12/06/12
Felt strong this morning, so I decided to just do the prescribed 5/3/1 reps today then do some heavy singles instead of max reps on the last set. 305 was my previous max.
Deadlift 245x5, 275x3, 310x1, 315x1, 320x1
HammerStrenght row 90x15 x3
Lat pulldown 70x15, 100x10, 140x5
Biceps curl machine 45x15 x3
REJ
12/07/12
Bench 160x5, 185x3, 205x2
Bench 135x10 x2, 115x10 x3
Tricep extension machine 60x20, 90x10 x2
12/08/12
Run 1 mile (9:30)
20 minutes stationary bike (4.78 miles)
REJ