1/19/10
Bench Press
3x120
3x135
3-2x155
4x6x135
25 pullups +25
PJR
8x50
5x55
3x60
8x65
Kroc rows
2x10x35 db
20x70 db
Rack pulls from knee
5x225
5x275
5x315
5x365
5x275
1/21/10
Hack Squat
3x200
3x230
20x255
3x8x215
Conc curls
8x35
5x40
3x45
8x45
SLDL
8x165
5x185
3x205
8x225
Seated calf raises
5x110
5x130
5x150
5x170
Standing calf raises
8x230
8x280
8x330
8x380
Hammers
8x40
5x45
3x50
8x50
1/23/10
Military Press
5x90
3x100
2x115
5x5x90
25 pullups +35
Seated cable row
8x160
5x170
3x180
8x180
pushdown
8x100
5110
3x120
8x120
1/24/10
Deadlift
5x230
3x260
12x290
5x5x230
Leg Press
8x280
5x300
3x320
8x340
Leg extension (per leg)
8x140
5x160
3x180
8x180
Pinwheels
2x10x25 db
1x20x50 db
Conc. curls (non-elbow supported)
8x35
5x40
3x45
5x45
1/29/10
Erg 11K in 45’ giving an average split of about 2.03… been a while…
1/30/10
Bench Press
5x130
3x145
3x160
5x5x130
20 pullups +35
PJR
8x55
5x60
3x65
8x70
Kroc rows
2x10x35 db
10x75 db
Rack pulls from knee
5x225
5x275
5x315
5x225
1/31/10
Hack Squat
5x215
3x240
22x270
5x5x215
Alt curls
8x40
5x45
3x50
8x50
SLDL
8x165
5x185
3x205
8x225
Seated calf raises
5x110
5x130
5x150
5x170
Standing calf raises
8x230
8x280
8x330
8x380
Hammers
8x45
5x50
3x55
8x55
2/2/10
Military Press
5x80
5x95
6x105
5x5x95
20 BW pullups
Seated cable row
8x160
5x170
3x180
8x180
pushdown
8x100
5110
3x120
8x120
2/3/10
Deadlift
5x210
5x240
17x270
5x5x240
Leg Press
8x280
5x300
3x320
8x340
Leg extension (per leg)
8x140
5x160
3x180
8x180
Pinwheels
2x10x25 db
1x20x50 db
Conc. curls (non-elbow supported)
8x35
5x40
3x45
5x45
2/4/10
continuous mile swim, breast and freestyle-mixed
2/5/10
erg 2x20’ pieces
1st at ~1.56
2nd at 1.58.8
total 1.57.6 split
2/6/10
Bench Press
5x115
5x130
8x150
5x5x130
20 pullups +35
PJR
8x55
5x60
3x65
8x70
Kroc rows
2x10x35 db
20x75 db
Rack pulls from knee
5x225
5x275
5x315
5x365
5x315
5x225
2/7/10
Hack Squat
5x185
5x235
25x255
5x5x235
Alt curls
8x40
5x45
3x50
8x50
SLDL
8x165
5x185
3x205
8x225
Seated calf raises
5x110
5x130
5x150
5x170
Standing calf raises
8x230
8x280
8x330
8x380
Hammers
8x45
5x50
3x55
8x55
2/9/10
Military Press
3x90
3x100
4x115
5x5x95
25 pullups +35
Seated cable row
8x160
5x170
3x180
8x180
pushdown
8x100
5110
3x120
8x120
2/10/10
Deadlift
3x225
3x25522
14x290
5x5x240
Leg Press
8x280
5x300
3x320
8x340
Leg extension (per leg)
8x140
5x160
3x180
8x180
Pinwheels
2x10x25 db
1x20x50 db
Conc. curls (non-elbow supported)
8x35
5x40
3x45
5x45
2/12/10
erg 40’, 2.01.5 split 9904 m
2/13/10
Bench Press
3x125
3x140
3x160
5x5x130
20 pullups +35
PJR
8x55
5x60
3x65
8x70
Kroc rows
2x10x35 db
20x75 db
Rack pulls from knee
5x225
5x275
5x315
5x365
5x315
5x225
2/14/10
Hack Squat
3x210
3x240
25x270
5x5x240
Alt curls
8x40
5x45
3x50
8x50
SLDL
8x165
5x185
3x205
8x225
Seated calf raises
5x110
5x130
5x150
5x170
Standing calf raises
8x230
8x280
8x330
8x380
Hammers
8x45
5x50
3x55
8x55
2/16/10
Military Press
5x95
3x105
4x120
5x5x95
50 BW pullups
Seated cable row
8x160
5x170
3x180
8x180
pushdown
8x100
5110
3x120
8x120
2/17/10
Deadlift
5x240
3x270
12x305
5x5x240
Leg Press
8x270
5x300
3x320
8x340
Leg extension (per leg)
8x140
5x160
3x180
8x180
Pinwheels
2x10x25 db
1x20x50 db
Conc. curls (non-elbow supported)
8x35
5x40
3x45
5x45