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