Pressing, arms, calves

12/31/15

Dynamic wamrup

shoulder press, front/rear x 1/1 (95, 115, 135, 155, 175
push press, front/rear x 1/1 (185, 205, 215, 225)
push press (225) 3 x 4
incline db press 4 x 10
machine fly 4 x 10
muscle up + dips x 10} x 3
hammer curls 4 x 10
overhead single arm db extension 4 x 10
Preacher Curl 3 x 10
close grip bench 3 x 10
standing calf raise 3 x failure
seated calf raise 3 x failure

Legs

12/31/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4

4 rounds
goblet squat (72) 10
step ups (106) 10
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Extensions  3 x 12
Curls 3 x 12

Back

12/30/15

3 dropsets
wide grip pulldown (240, 220, 200, 180, 160, 140, 120, 100) x 4

machine rows (180, 160, 140, 150) x 4
db rows (100) 3 x 10, (125) x 5
hammer curls 4 x 10

superset
rear smith shrug 4 x 12
face pull 4 x 12
barbell curl 4 x 10

seated calf raise 4 x failure
standing calf raise 4 x failure

Legs

12/28/15

Dynamic Warmup

Squat 6 x 4 (135, 225, 275, 315, 365, 405)

3 rounds
Squat (225) x 10
Single Leg Extensions x 10
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Machine Leg Press 4 sets
MAchine Extension 4 x 15
Calf Extension (leg press) 4 x 20

spin, shoulders

12/27/15

Spin 40 minutes

4 rounds
abmat Situp x 20
plank 30 seconds
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Shoulder Warmup

Shoulder Press + Rear Shoulder Press x 2 + Shoulder Press  (95, 115, 135, 155)
Rear Push Press (185) 4 x 4
Seated DB Press (90, 100, 105) 3 x 10
Cable Side Raise 4 x 10
Rear Machine Fly 3 x 10

LEgs

12/26/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 2 x 4

Leg Press 3 x 15
Leg Extension 3 x 12

3 rounds
Lunge (100) 20
Straight Leg Deadlift (100) 10

Snatch, Row, Chinup

12/22/15

Dynamic Warmup

Snatch (95) 4, (135) 4, (165) 3 x 4

5 rounds
Pendlay Row (185) x 5
Chinup x 5