01/19/13
30 minutes incline treadmill
5 minute jog
01/20/13
Squat 95x5, 115x5, 135x5
Standing BB calf raise 135x20, 155x20, 175x15
Leg press 90x15, 180x15, 270x10, 360x10
Leg extension 90x10, 105x12, 120x10, 135x10
REJ
01/21/13
Press 85x5, 100x5, 110x5
Front plate raise 25x10 x5
Lateral raise machine 65x10, 80x10, 95x10
Tricep pressdown 80x15, 100x12, 120x12, 140x8
REJ
01/22/13
2 miles treadmill with 32/lb vest (35:00)
REJ
01/23/13
Deadlift 225x5, 255x5, 290x5
HammerStrength wide grip row 90x12, 180x8 x3
Lat pulldown narrow grip 90x12 x3
DB curls 25x15, 30x10, 40x8
REJ
01/26/13
Incline bench 95x10, 115x10, 135x6
Bench 135x5, 155x5, 170x5
Tricep pressdown 80x15, 100x12, 120x10, 150x5, 160x5
Cable fly 35x15, 40x12, 45x12, 50x10
Dip machine 106x20, 121x15, 151x10
DB curls 25x15, 30x10, 40x8
REJ
01/29/13
Squat 170x5, 200x5, 225x6
Standing BB calf raise 135x20, 155x20, 175x15
Leg press 90x20, 180x15, 270x10, 360x10, 450x8
EZ bar curls 55x12 x3
20 minutes stationary bike (4.66 miles)
REJ
01/30/13
Press 90x3, 105x3, 115x4, 120x1, 125x1
Front plate raise 35x8 x3
Front DB raise 10x25
Lateral raise machine 65x12, 80x10, 95x10
Tricep pressdown 70x20, 100x12, 120x10, 140x8
20 minutes stationary bike (4.99 miles)
REJ
02/02/13
Deadlift 240x3, 275x3, 305x5
HammerStrength row (wide grip) 90x15, 180x8 x3
Lat pulldown 70x12, 80x12, 90x10
DB curls 20x15, 30x10, 40x8
Bicep curl machine 60x10, 75x8, 90x8
REJ
02/03/13
30 minutes elliptical machine (2.19 miles)
DB shrugs 55x15, 70x12 x3
REJ
02/04/13
Bench 140x3, 160x3, 180x3
Incline bench 135x5 x5
Low cable fly 30x12, 40x10 x2
Tricep pressdown 70x15, 90x12, 110x8, 130x6
Bench dips 10, 10, 10
REJ
02/05/13
15 minutes Marpo machine
30 minutes stationary bike (6.92 miles)
REJ
02/06/13
Squat 180x3, 205x3, 240x5
Leg press 180x15, 270x15, 360x10, 450x8
Standing DB calf raise 100x25, 110x20, 140x15
Leg extension machine 120x12, 150x10, 180x10
DB curls 25x12, 30x10, 35x10
REJ
02/09/13
Press 100x5, 110x3, 125x2
Front plate raise 35x8 x3
Lateral raise machine 65x10, 80x10, 95x10
Front DB raise 17.5x10 x3
Widegrip pull-ups 3, 3, 2
Tri pressdown 80x12, 100x10, 120x10, 140x6 x3
REJ
02/11/13
2 miles treadmill with 32lb vest (33:41)
REJ
02/12/13
Deadlift 255x5, 290x3, 325x2
HammerStrength row 90x15 x4
Biceps curl machine 70x12 x3
REJ
02/15/13
Bench 150x5, 170x3, 190x4
Pec deck 75x15, 135x15, 180x10, 210x8
Incline bench 115x8 x3
Tricep pressdown 80x15, 110x10, 140x8, 150x5, 60x20
Jump rope 50 reps
15 minutes elliptical machine
REJ
02/16/13
45 minutes elliptical machine
REJ
02/17/13
Squat 200x5, 225x3, 250x2
Standing BB calf raise 135x20 x3
Leg extension 120x12, 150x12, 180x10, 210x8, 225x8
Jump rope 2 30 second rounds
DB curls 25x12, 30x10, 40x8, 45x5
02/18/13
Press 65x5, 75x5, 85x5
Front DB raise 10x20, 15x10, 20x10
Arnold press 20x8, 25x5, 30x8
Side DB raise 10x12 x3
DB shrugs 55x15, 70x10, 75x10
Clean n press 45x10, 65x6 x3
Tricep pressdown 30x20, 40x20, 50x12
REJ
02/19/13
30 minutes incline treadmill
REJ
02/20/13
HammerStrength row 90x15, 180x10, 270x5, 320x3
Bentover row 45x15, 95x10, 135x8, 155x5, 165x5
Widegrip pull-ups 3, 2
DB curls 30x10, 40x5, 45x3, 50x4
DB hammer curls 25x20
Jump rope 155 reps
REJ