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