Chest & Ring Dips, Pullups, KB Swing

01/07/14

Incline DB Press (90) 15, (100) 15, (110) 10, (115) 7
Bench Press (3:1 tempo/eccentric:concentric) (135) 10, (185) 10, 10
Incline DB Fly (40) 10, (50) 10, (55) 10

5 rounds of:
Ring Dips x 10
Pullups (strict) x 10
KB Swing (53) 10

Row 2000m

Deadlift & "Diane" (Deadlifts, Handstand Pushups)

01/06/13

Deadlift (135) 10, (225) 10, (275) 4, (295) 4, (315) 4, (335) 2, (355) 2, (375) -
"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Pushup
(7:14)

Row, Situps

01/05/14

3 rounds of:
Row 100m
Abmat Situps x 25
---
4 rounds of:
Row 500m
Abmat Situps x  42, 60, 58, 48

Workout 1 Legs & Workout 2 Arms

01/03/14

Workout 1 (Legs)
Squats (45) 10, (135) 10, (225) 4, (295) 4, (315) 4, (335) 2
Leg Press (640) 20, (820) 20, (1000) 16, (1180) 12
Walking Lunge (100) 60

Workout 2 (Arms)
Chin Ups 4 x 10
Ring Dips 4 x 10
Incline DB Curl 4 x 10
Close Grip Bench Press 4 x 10
Hammer Curl 3 x 10
Overhead DB Extension 3 x 10
Single Arm Cable Curls 3 x 10
Overhead Rope Press 3 x 10

Back

01/02/14

Muscle Up x 5
Cable Rows (heavy) 4 x 10
Close Grip Pull Downs (heavy) 3 x 10
Dumbbell Rows (heavy) 3 x 10
Rear Smith Shrugs (moderate) 3 x 10

Situps, Kettle Bell Swing, Pullups, Snatch

01/01/13

4 rounds of:
Hollow Hold Abmat Situps x 10
Kettle Bell Swing (35#) x 20
---
2 rounds of:
Pullups (strict) x 25
Snatch (Hi Hang) (75#) x 25
Kettle Bell Swing (53#) x 50
Abmat Situps x 50

Chest

12/31/13

Bar Pushups 3 x 20
DB Bench Press (90) 15, (95) 12, (100) 12, (105) 10, (115)  6
DB Incline Bench Press (95) 10, 10, (100) 10, (105) 8
Bench Press (3:1 tempo, eccentric:concentric) (135) 3 x 10
Ring Dips 3 x 12