Arms & Abs

05/31/15

Cable Curls 4 x 10
Rope Pressdowns 4 x 10

Barbell Dropset (3) 3 x failure
Dips 3 x 10

Hammer Curls 3 x 10
Overhead Single Arm Triceps Extension 3 x 10

Rope Crunch 4 x 10
Toes to Bar 4 x 10

05/30/15 - Legs, Chest & Back

05/30/15

Lunges 3 x 12
Extensions 3 x 12
Good Morning 3 x 12

Wall Ball Shots 10 x 10

GHD Hip Extensions 3 x 15
Single Leg Press 3 x 12

Incline Smith Press 3 x 10
Flat DB Press 3 x 10
Flat DB Fly 3 x 10

Dips 3 x 10
Chinups 3 x 10

Cable Rows 3 x 10
Pulldown Curls 3 x 10

Legs

05/29/15

Squat (135) 2, (225) 2, (315) 2, (365) 2, (405) 2, (455) 1, (315) 3 x 10
Leg Press (1080) 3 x 15
20" Step Ups (95) 3 x 12
Extensions 3 x 15

Back & Shoulders

05/28/15

Jerk x 3 + Back Push Press x 3 (95, 135, 155, 185)
Jerk x 1 + Back Push Press x 3 (205, 225)

superset
Cable Rows 4 x 10
Straight Arm Pulldown 4 x 10
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Wide Grip Pulldown 4 x 10
Barbell Raise 4 x 10
Seated DB Side Raise 4 x 10 
Dips 4 x 10

W1 OHS, Chest & W2 Arms

05/27/15

Workout 1

Overhead Squat (95) 2, (115) 2, (135) 2, (155) 2, (185) 2, (205) 2, (225) 2, (245) 1, (265) 1
Bench (135) 30, (185) 20, (225) 10
Incline DB Press (115) 8, (90) 8, (80) 6
Incline DB Press 3 x 10


Workout 2

Barbell Curl 4 sets

superset x 4
Cable Curl
Rope Pressdown
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superset x 3
Single Arm Cable Curl
Overhead Rope Extension
---

superset x 3
Hammer Curl Dropset (2)
Overhead Single Arm Extension
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superset x 3
Handstand Pushup
Handstand Walk

Cleans & Calves

05/26/15

Clean (95) 4, (115) 4, (135) 2, (185) 2, (205) 2, (225) 2, (245) 2, (275) 1, (225) 4 x 4
Calf Press (550) 3 x failure
Standing Calf Raise 3 x 12
Seated Calf Raise 3 x failure

Legs

05/25/15

superset x 4
Extensions x 12
Good Mornings x 12
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Front Squat (135) 4, (225) 4, (275) 4, (295) 4, (315) 2, (335) 1
V Squat 3 x 12
Leg Press 3 x 10