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