12/09/12
Squat 190x5, 215x3, 240x3
Leg press 180x10, 270x10, 360x10, 450x10
Seated calf machine 60x20, 100x15, 140x10
Jump rope 3 30second rounds
REJ
12/11/12 Deload week
Press 45x5, 65x5, 75x5
Upright row 45x10, 65x10, 85x10
DB front raise 10x15, 15x10, 20x10
Lateral raise machine 50x10, 65x10 x2
Hanging knee raise 20, 14
Bicep curl machine 45x15, 54x10, 62x10, 70x10
REJ
12/13/12
Deadlift 135x5, 155x5, 195x5
Pullups 4
HammerStrength row 90x15, 180x10, 270x5
Lat pulldown 90x15, 180x8, 225x5
Hammer curls 25x10 x3
Ez bar curls 45x10, 65x10, 85x5 x2
REJ
12/14/12
Bench 95x5, 115x5, 135x5
Cable fly 30x15, 40x10, 50x10
Tri pressdown 50x10 x3
DB shrugs 45x20, 60x15, 70x10, 80x8
REJ
12/17/12
Press 80x5, 90x5, 105x7
Press 65x10 x5
DB front raise 10x20, 15x10, 20x10
DB shrugs 45x20, 50x15, 70x10
15 minutes Marpo machine
REJ
12/20/12
Deadlift 225x5, 250x5, 275x8
Deadlift 135x10 x5
Lat pulldown 75x10, 90x10, 105x10
DB curls 20x15, 25x10, 35x10
Bicep curl machine 70x10, 77x10, 85x7
REJ
12/21/12
Run 2 miles (22:41)
REJ
12/22/12
Bench 145x5, 165x5, 185x5
Bench 135x10 x2, 115x10 x3
Pec deck 90x15, 135x12, 180x8
Tri pressdown 30x12, 40x10 x2
REJ
12/24/12
Squat 170x5, 195x5, 220x5
Leg press 180x15, 270x15, 360x10, 450x10
Seated calf machine 80x25, 100x25, 120x25
DB curls 25x10, 30x10, 40x6
REJ
12/26/12
Press 95x3, 100x3, 115x3
Press 65x10 x5
DB front raise 10x20, 15x12, 20x10, 25x5
Lateral raise machine 40x12, 50x10, 65x10, 80x6
Bicep curl machine 70x10 x3
REJ
12/29/12
HammerStrength row 90x15 x2, 180x5, 230x5, 280x3, 290x1, 310x1 x3
Bench 95x10, 135x5, 155x5, 165x3 x3
Cable press 30x15, 40x12, 50x10, 60x8
Seated calf raise 100x20, 140x15 x2
Parallel bar knee raise 10, 10, 10
REJ
12/30/12
30 minutes treadmill w/32lb vest (1.86 miles)
REJ
12/31/12
Press 90x3, 100x3, 115x4
Press 65x10 x5
Lateral raise machine 50x12, 65x10, 80x10
Pull-ups 4
Arnold cable press 25x10 x3
REJ
01/03/13
Deadlift 235x3, 270x3, 300x5
Deadlift 155x10 x5
DB hammer curls 17.5x15, 32.5x10 x2
01/04/13
15 minutes Marpo machine
20 minutes stationary bike (4.46 miles)
REJ
01/05/13
Bench 155x3, 175x3, 200x2
Bench 135x10, 115x10, 95x10 x3
Dips 3, 3, 3
Cable fly 30x15, 35x12, 40x10
Tri extension machine 50x15, 50x20, 65x10, 80x10, 95x10, 110x8
REJ
01/06/13
Squat 180x3, 210x3, 235x6
Standing DB calf raises 120x20, 140x20, 160x12
Seated calf raise 45x20, 90x15, 135x10
Leg extension 90x12, 120x10, 150x10
REJ
01/08/13
Press 95x5, 105x3, 120x3
Press 65x10 x5
DB front raise 12.5x15, 17.5x10, 22.5x8
Lateral raise machine 50x12, 65x10, 80x10, 95x5
01/09/13
Deadlift 250x5, 285x3, 320x1, 325x1, 330x1 (New PR!)
DB curls 20x15, 25x10, 30x10, 40x7
Bicep curl machine 70x10, 77x10, 85x7
Cable row 80x12, 100x10, 120x7
REJ
01/11/13
Bench 150x5, 170x3, 190x3
Bench 135x10 x2, 115x10, 95x10 x2
Cable fly 35x10, 40x10, 50x8
Tricep extension machine 65x15, 80x10, 95x10
EZ bar curls 55x10, 65x10, 80x5, 85x3
REJ
01/16/13
Recovering from the flu, so I’m gonna take this week to deload and start a new cycle on Monday.
Press 65x5, 70x5, 75x5
Front plate raise 25x10, 35x7 x2
Tricep pressdown 40x20, 60x20, 80x7
Cable press 30x15, 40x10, 50x10
Leg press 180x12, 270x10, 360x10, 450x10
Seated calf raise 100x20, 120x15, 140x15
1 arm cable curl 25x15, 30x15, 35x12
REJ
01/18/13
Deadlift 135x5, 155x5, 185x5
Pull-ups 3
HammerStrength row 90x15, 180x10, 270x5, 290x3
DB shrugs 60x20, 70x10, 80x8
Biceps curl machine 70x12 x3
Lat pulldown 90x12, 120x10, 150x6, 180x3
EZ bar curls 65x10, 80x5 x2, 85x5
DB front raise 12.5x15 x3
REJ