04/04/11
Bench press 145x3, 155x3, 165x7
FreeMotion chest fly 35x15, 45x12, 60x8 x3
Tricep pressdown (v bar) 60x20, 80x12, 100x10, 120x8 x2
15 minutes Marpo machine
15 minutes elliptical machine
REJ
04/06/11
Deadlift 135x3, 145x3, 155x10
Bentover row 135x10, 135x7, 115x10x x3
EZ bar curls 55x12, 65x8 x3
DB hammer curls 25x12, 30x10, 35x7 x2, 40x5 x2
Bicep curl machine 75x10, 60x10 x2
One arm tricep pressdown 40x12 x2, 30x15
REJ
04/08/11
Squat 185x5, 200x3, 225x8
Leg press 90x20, 180x15, 270x10, 360x10 x2
Standing DB calf raises 90x30, 120x20 x4
30 minutes treadmill
REJ
04/10/11
Military press 85x5, 95x3, 105x5
DB lateral raises 10x15, 15x12 x4
DB front raises 10x15 x2, 15x10 x3
DB shrugs 50x20, 60x15, 70x12, 80x10, 50x25
30 minutes elliptical machine
30 minutes stationary bike (7.1 miles)
REJ
04/12/11
(fasted cardio)
30 minutes elliptical machine
30 minutes stationary bike (7.14 miles)
REJ
04/13/11
Bench press 135x5, 155x3, 175x5
FreeMotion chest fly 35x15, 35x12, 35x20, 60x8 2
DB kickbacks 10x10, 15x10, 20x10, 25x10, 10x12
Dip machine 91x25 x2, 106x25, 165x8, 180x5
REJ
04/15/11
AM
Deadlift 135x5, 145x3, 165x12
HammerStrength iso-lateral row 90x15, 180x10, 200x8, 220x5, 220x6
HammerStrength seated bicep 55x12, 65x10, 75x8, 85x5 x2
DB hammer curls 20x12, 25x12, 30x12, 35x7, 40x5
PM
13.23 miles mountain bike
REJ
04/16/11
(Deload week)
Military press 45x5, 55x5, 65x5
DB lateral raises 15x12, 20x10 x2
BB shrugs 135x25 x3
MMA bag carry; right shoulder 60yds, lft shoulder 60yds, bear hug 60yds, right shoulder 60yds, left shoulder 60yds, bear hug 60yds
Farmer walks 45s 60yds
Suitcase carry 45s right side 60yds, left side 60yds
REJ
04/17/11
10 minutes Marpo machine
Squat 65x5, 95x5, 135x5
Leg press 180x20 x3
Standing DB calf raise 100x30 x3
Decline ab bench 15, 15, 15
REJ
04/18/11
Bench press 95x5, 95x5, 115x5
Low pulley cable crossover 30x15, 40x12, 50x10
FreeMotion chest fly 35x12 x3
Tri pressdowns (v bar) 60x20, 80x15, 100x12
Tri extension machine 65x20, 95x10, 125x6
30 minutes elliptical machine
REJ
04/19/11
Deadlift 65x5, 85x5, 105x5
Bent over row 115x12 x3
EZ bar curls 25x20, 45x12, 65x10, 85x5 x3
DB hammer curls 22.5x15, 25x12, 30x8, 35x7, 40x5 x2
1 arm preacher curls 20x15, 25x15, 30x12
Reverse grip BB curls 45x7, 45x8 x2
REJ
04/28/11
(Start of 3rd 5/3/1 cycle)
15 minutes Marpo machine
Military press 75x5, 85x5, 100x6
DB shrugs 55x15, 65x12, 75x10, 85x8, 90x6
Lateral DB raises 10x12, 15x12, 20x10, 25x7 x2
30 minutes elliptical machine
REJ
04/29/11
Squats 165x5, 185x5, 210x12
Leg press 180x15, 270x15, 360x10, 360x10, 360x12
Seated calf raises 45x25, 90x12, 90x15, 135x8 x2
REJ
05/01/11
Bench 135x5, 155x5, 165x7
Bench 135x8, 135x6
FreeMotion chest fly 35x12, 40x12, 45x12, 50x10, 60x7
Tricep pressdowns (v bar) 60x15, 70x12, 80x12, 90x12, 100x12
DB kickbacks 17.5x10, 22.5x10
Plate rotations 45x10 x2
45 minutes stationary bike (10.27 miles)
REJ
05/02/11
(fasted cardio)
15 minutes Marpo machine
45 minutes elliptical machine
REJ
05/03/11
Deadlift 120x5, 140x5, 160x11
Bentover rows 135x12, 155x10, 175x5 x2, 175x6
FreeMotion high rows 50x20, 80x12, 100x10 x3
DB hammer curls 20x15, 25x15, 30x10, 35x10, 40x5 x3
Bicep curl machine 40x15, 70x8 x4
REJ
05/04/11
(fasted cardio)
20 minutes Marpo machine
40 minutes treadmill
REJ
05/07/11
Military press 85x3, 95x3, 105x6
DB shrugs 45x25, 60x20, 70x12, 80x8, 45x25
Lateral DB raises 15x15 x2, 25x6 x3
Overhead plate rotations 45x10 x4
65 minutes elliptical trainer
REJ
05/08/11
Squats 175x3, 200x3, 225x10
Leg press 180x15, 270x12, 360x12, 450x8 x2
Standing DB calf raises 130x30, 140x25, 150x20, 90x35
Seated calf machine 80x25, 120x20, 160x10 x2
REJ
05/11/11
Bench 135x3, 155x3, 170x8
Incline bench 135x5 x2, 155x3 x2
Dip machine 75x25, 106x15, 151x10 x2
Tricep machine 60x20, 75x15, 90x10
20 minutes bike (4.64 miles)
REJ