Back

12/31/14

Deadlift (135) 10, (225) 10, (275) 10, (315) 10, (365) 10
Barbell Row 4 x 10
Cable Row 3 x 10
Wide Grip Rear Pulldown 3 x 10

Bench, Pulldowns, Double Unders, KB Swing

12/30/14

Bench Press (135) 10, (225) 6, (275) 4, (315) 6x6
Pulldowns (180) 6, (240) 6x6

4 rounds of
Double Unders x 25
KB Swing (53) 25

Squat, Press, Extension

12/29/14

Squat (135) 10, (225) 4,  (275) 4, (315) 3 x 10
Leg Press (910) 3 x 12
Extensions 4 x 12

Back

12/23/14

Deadlift (135) 6, (225) 6, (275) 3, (315) 3,  (365) 6 x 6
Rear Pulldowns 5 x 12
Barbell Rows 4 x 10
Smith Rear Shrug 4 x 12

Chest

12/22/14

Bench (135) 10, (185) 10, (225) 4, (275) 2, (315) 2, (365) 2, (225) 20
TechnoGym Press 4 x 15
Cable Flys 4 x 12
Ring Dips 3 x 10

Squat & Leg Press

12/19/14

Squat (135) 10, (225) 6, (265) 6 , (305) 6, (345) 4, (385) 4, (405) 3 x 2
Leg Press (820) 3 x 12

Snatch & Shoulders

12/18/14

Snatch (95) 5, (115) 2, (135) 2, (155) 2, (175) 2, (185) 2
Cable Side Raise 4 x 12
Cable Front Raise 3 x 12
Seated DB Press 3 x 10
DB Shrug 4 x 12
Rear Smith Shrug 4 x 12

Deadlift (PR), Row, Pulldown

12/17/14

Deadlift (135) 10, (225) 5, (275) 2, (315) 1, (365) 1, (405) 1, (455) 1 (PR +20#)
Barbell Row (135) 15, (185) 12, (225) 10, 10
Wide Grip Pulldown (220) 10, (240) 10, (260) 10

12/16/14 - Clean

12/16/14

Hang Clean (95) 2 x 5, (135) 5
Power Clean (185) 2, (205) 2, (225) 2
Clean (185) 2, (205) 2, (225) 2, (255) 1

Legs

12/10/14

Front Squat (135) 10, (185) 4, (225) 2, (275) 2, (315) 1, (345) 1
Leg Press 3 x 12
Weighted Lunges (135) 3 x 20

12/09/14 - Chest & Situps

12/09/14

Bench Press (295) 6x6
Incline DB Press (90) 12, (105) 12, (110) 12, (120) 10
TechnoGym Press 3 x 12
TechnoGym Fly 3 x 12
Cable Crossover 3 x 12

Situps x 100

Deadlift, Row, Snatch

12/08/14

Deadlift (75%1RM + 25#) 6x6

Row 1000 meters
DB snatches (20/40#) x 50
Row 750 meters
DB snatches (20/40#) x 35
Row 500 meters
DB snatches (20/40#) x 20

Shoulders

12/05/16

Jerks
Upright Row
Cable Side Raise
Cable Front Raise
TechnoGym Shoulder Press
Machine Rear Fly
Smith Rear Shrug
DB Shrug

Legs (squat 1RM)

12/04/14

Squat (135) 10, (225) 5, (275) 2, (315) 2, (365) 2, (405) 1, (425) 1, (455) 1
Leg Press 4 x 20
Extensions 4 x 15

Sqaut & Arms

12/03/14

Squat (95) 10, (135) 10, (225) 4, (275) 4, (325) 3x4, (365) 2x2, (405) 1, (425) 1

--ss--
Cable Hammer Curl 4x12
Rope Press Down 4x12
---
21 Curls x 3
Close Grip Bench 3 x 12
---
Single Arm Pulldown Curls 4 x 12
Press Down 3 x 12

Chest & Abs

12/02/14

Bench Press (315) 10x3

--ss--
TG Chest Press 4x10
TG Fly 4x10
---
Incline Cable Fly 4 x 12
DB Fly 4 x 10
Machine Fly 3 x 10

5 rounds of:
Toes to Bar x 10
Situps x 10

Deadlift, Row, Pulldown, Pullup

12/01/14

Deadlift (375) 10x3
Barbell Row 4 x 12
Wide Grip Rear Pulldown 4 x 10
TechnoGym Pulldown 4 x 10
Pullups 2 x 10
Chinups 2 x 10
Kipping Pullup 2 x 10