12/31/7 chest (light/speed) - 253 lbs
bench 135 225 225 225
db bench 80 95 100 110
cable stiff arm fly 40 50 60 drop 40
12/30/7 back
hammer str low row 90 180 270 360 270 180 180
bb shrugs 225 315 365 415 465 drop 365 drop 315
chins 4 4
deadlift 315x5 405x5 495x2 515x1 515x1 515x1
machine row 170 190 210 230
12/29/7 shoulders + biceps – 253 lbs
military press 95 115 135 155 175 195 135
bb front raise 55 60 65 70
cable front pushdown 80x4sets (superset above)
bb curl 60 65 70 75
cable side raise 30x4 sets (superset above)
bb curl 80 85 90 95
wrist roller 10lbs x3 x3 x2 x2
rear delt machine row 170 190 210 230
machine preacher 110 125 140 150 progressive overload (PO), dropset 110
chins 4 4
12/27/7 chest - 251 lbs
bench 135 225 275 225
db bench 100 110 120 130
db fly 40 50 60
db incl 80 5 100 110
pushups 26
12/26/7 back – 250 lbs
chins 12 7
shrugs 315 315
deadlift 315 405 495x2 515 535F 515
1 inch platform 495FF
no platform 495F
shrugs 315x4sets
reverse fly 160 170 180
chins 4
12/22/7 shoulders + biceps – 250 lbs
military press 95 115 135 155 175
front raise 50 55 60 65
cable front pushdown 80x4sets
bb curl 60 65 70 75 (triset above)
bb curl 80 85 90 95
wrist roller 10 lbs x2 x2 x2 (superset above)
cable side raise 30 30 30 30
cable curl 110 120 130 140 (superset above)
hammerstr front 90 180 180
hammerstr back 90 180 180 (superset above)
reverse fly 170 180 190 200
12/20/7 squats – 250 lbs
front squats 135 225 275
squats 225 275 315 225
hack squats 180 270 360 560
horizontal squats 300 360 400
12/17/7 shoulders + biceps
military press 95 115 135 155 185
front raise 50 55 60 65
front cable shoulder pushdown 70x4sets superset w/ above
front hammerstrength 90 180 230 270
back hammerstrength 90 180
bb curl 60 65 70 75 80 85 90 95
cable side raise 30x4sets
cable curl 110 120 130 140
machine preacher 125 140 dropset 95
seated reverse lateral raise 160 170 180 190 200
12/16/7 quads
front squats 135x2 225x8 315x2
squat 315x4 225x6 225x6
leg xt 250 265 280
dcalf 500 500 500
12/15/7 back
pullups 10 6 5
deadlifts 225 315 405 495 515 515F 495
shrugs 315x6sets
12/14/7 chest/triceps - 250 lbs (sigh)
db bench 90 100 110 120 130
incl db bench 80 90 100 110
closegrip press 135 185
bench press 275x2 315x1
pneumonia.
12/7/7 shoulders (light) 253 lbs
military 95 115 135 155
front hammerstrength 90 180 180 180
back hammerstrength 90 180 180 180
side db raise 25 30
front cable shoulder pushdown 70 70 70 70
front bb raise 50 50
12/5/7 quads calves (light) - 253 lbs
hacksquat 270 360 450 540 630drop270
leg ext 235 250 265 280
donkey calf 500x5sets
horizontal squat 300x10 reps
12/3/7 arms 254 lbs
bb curl 70 75 80 85 90 95
machine preacher curl 125 140 155 170
cable pushdown/curl superset 120 130 140 150
cgbp 135 185 205 225
dips 15 15 13 10
12/1/7 deadlift
deadlift 225x6 315x6 405x5 495x1 545xFF 495x1 495x1 405x2 315x3
sumodeadlift 315x4 315x3
11/30/7 chest + triceps 260
bench 225 x4 sets
bench 205 x4 sets
close grip bench 185 x4 sets
pushups 25 15 15 15
11/28/7 shoulders
military 95 115 135 155 175 185
hs front 90 180 230
hs back 90 180 230 270
front bb raise 55 60 65 70
side db raise 20 25 25 30
front shoulder pushdown 80x4 sets
11/26/7 back biceps
chins 12 7 7 7 9 8 6 pullups 4
closegrip curls 60 65 70 75 80 85 90
machine row 170 190 210 230 250
machine precaher 140 155 170 185
11/25/7 hamstrings
laying curl 130 140 150 160
seated curl 130 150 170 190
1leg standing curl 75 80
11/24/7 quads
leg xt 250 265 280 295
horizontal squat 400x4sets
hacksquat 270 360 450
11/23/7 night - chest triceps
bench 225 227 315x3 225
closegrip bench 185 205 225 245
11/23/7 morning - back biceps - 263 lbs
chins 8 7
deadlift 315x8 405x4 495x1 545x1 495x1
shrugs 315x5sets
bb curls 80 85 90 95
machine preacher 140 155 170 185
11/21/7 night - chest shoulders - 263 lbs
db bench 120 130
bench 225x4 sets
bb incl bench 135 185 205 185
military press 95 115 125 135 115
front bb raise 50 55 60 65
front shoulder pushdown 80x4 sets
cybex incl 170 190 210 230
11/21/7 morning - quads hamstrings
sldl 315 365 405x3 315
db sldl 130 140
hacksquat 360 450 540 740x4
laying ham curl 100 110 120 130
leg extension 260 275 290 305
donkey calf 500 x4 sets
seated ham curl 130 150 170 190
horizontal squat 400x10 400x8
11/20/7 night - arms
bb curl 80 85 90 95
cgbp 185 205 225 245
cable pd (hard side) 100 110 120 130
cable curl/cable pd superset 110 120 130 140
machine preacher 140 155 170 185drop140
tricep pushdown 150x4 sets
21s 55 55 55
cgbp 165 185 205
arm circut x20reps x2 sets
11/20/7 morning - back
deadlift 315 405 495 535 495
bb shrugs 315 x6sets of 10-12
machine row 210 230 250 270 290drop150
11/19/7 night - chest - 262 lbs
db bench 100 110 120 130 140x4
incl db 80 90 100 110
flat bench 225 x4sets
11/19/7 morning - hamstrings shoulders calves quads
laying hamstring 150 160 170 140
seated hamstring 90 110 130 150 170 190
donkey calf 500 x4sets
standing calf 400 x4sets
standing 1 leg hamstring 40 50 60 70 80
donkey calf 500 x4sets
sldl 225 315x8
sldl dumbbells 110 120 130 140
hammerstrength front 90 180 230 180
hammerstrength back 90 180 230 180
dumbbell press 50 60 70
seated calf 3 plates x2sets
side db raise 20 25 30
incline situps 14reps x4sets
chinups 5 4 pullups 3
smith squats 250 warmup
hacksquats 270 360 450 540 630 720
legpress 630 720 920
leg extensions 250 265 280 295
11/18/7 morning - arms
bb curls 80 85 90 95 135
cgbp 135 185 2005 225 245
cable curl/cable pd/reverse curl/cable xt quadset
110 120 130 140 150
11/17/7 night - back heavy
weighted hyper 45lbs 16 15 15 15
cg.row 180 190 200 210 220
m.row 170 190 210 230 250
d.row (hs) 180x4sets
f.pd/u.pd 150 160 170 180
bb shrugs 315 365 415 465
r.fly 180 190 200drop140
11/17/7 Morning - Quads / Calves / Chest
Hacksquat 270 360 450 540 630 450
Seated extensions 250 265 280 295
horizontal squat 4 sets at 400 lbs
donkey calf 4 sets of 500
standing calf 4 sets at 400
seated calf 4 sets at 4 plates
db press 120x10 130x4 135x6
bb bench 225 x4 sets
bb curl 135 x1 rep x2 rep
incl db press 80s 90s 100s 110s
donkey calf 4 sets of 500
11/16/7 Biceps / Triceps
cg curls 60 65 70 75 80 85 90 95
cgbp 135 185 205 225
quadset: cable curl / cable pd / reverse cable curl / overhead xt
110 120 130 140 150
11/15/7 hamstrings + shoulders
lying ham curl 110 120 130 140 150
seated ham curl 130 150 170 190
sldl 315 365 415 (wow that's heavy) 315
db sldl 130s x7
military press 95 115 135
side db raise 25 30 35
db press 40 45 50
11/14/7 back/chest
chins 12 10
deadlifts 315 405x2 495x1 515x1 525x1 405x7 315x2
bb shrugs 315x4sets
bench 225x4sets
hammerstr delt pull 180x12reps 1 set
11/13/7 quads / calves
hacksquats 200 290 380 470 560 4170 380
leg xt 165 180 195 210 225
d calf 500 x4 sets
standing calf 350 400 x3 sets
horizontal squat 400 x4 sets
11/12/7 back + hamstrings
chins 9 6
front pd 150 160 170 180
cg pd superset underhand pd 180 190 200 210
cg row 200 210 220 230
hyper xt 45 lbs x15 reps x4 sets
seated ham curls 110 130 150 170
laying ham curls 110 120 130
sldl 225 315 365x3 or 4 dont remember
shrugs 315x2sets
11/12/7 shoulders biceps calves
hs front shoulder 90 180 270 180
hs back shoulder 90 180 x3 sets
front raise 55 60 65 70
front cable pushdown (superset w/above) 80x4 sets
cg curls 60 65 70 75
preacher 75x4 sets
21s 40 45 50 55
machine preacher: 115 130 145 160 80x4 sets 70 70
d calf 500x4 sets
seated calf 180x4 sets
11/11/7 chest tri
bench 250x7 225 225 225 250
incl bench 185 135 135 185
cable pushdown 90 x4 sets
skullcrushers 90 x2 sets
decline bench 185 x4 sets
cgbp 185 185 205 225
11/11/7 quads and stuff
hacksquat 200 290 380 470 560drop290
leg ex 220 235 250 265
d calf 500 x4 sets
seated calf 135 180 x3 sets
rear delt row 180x20reps
seated rear lateral raise 120 140 160 200
11/10/7 night arms
chins: 8 5
close grip curls: 60 x4 sets
wide grip curls: 60 x4 sets
closegrip bench: 135 185x3sets
skullcrushers: 85 90 95
cable curls/pushdowns superset: 130 140 150
11/10/7 morning back/chest
chinups: 13 9 7
deadlift 315 405 455 505 405x3
sumo dl: 315x5 315x3
bb shrugs: 315 x5sets
benchpress: 225 x4 sets
incline bench: 135 x4 sets
pushups: 14 14
11/7/07 back / biceps
wide row 170 180 190 200
chins 7 5
db shrugs 120 130 140 150
bb shrugs 314 315 315 315
reverse fly 130 140 150 160 170
machine row 190 210 230 250
cg curls 60 60 60 60
machine curls 140 155 80
wide curl 60 60 60 60
11/6/7 chest
bench 225 275 315 225 dbs 80
shoulders
front hammerstrength 90 180 230 180
front bb raise 50 55 60 65
front pushdown 80 80 80 80
cybex 70 90 110
11/4/7
hack squat: 180 270 360 450 540 630x4
leg extension 230 245 260
closegrip curl: 60 65 70 75
21s 40 45 50
machine preacher 140 155 170 185
cable curl superset with cable overhead extension: 120 130 140 150
cable pushdown: 150 4 sets
11/3/7 chest:
bench: 225 x10 x10 x7 x10 x7
cgbp: 185 x10 x10 x7 x7
cybex incline: 130 150 170
11/2/7 back:
deadlift: 225 315 405 455 505 405x3
shrugs: 315 for 8 sets
11/1/7
shoulders + hamstrings
front shoulder hs: 180 230 270drop180drop90
back shoulder hs: 90 140 190 140
front bb raise 50 55 60 65
front machine pushdown 80 80 80 80
laying ham curl: 110 120 130 140
seated curl: 90 110 130
standing 1 leg curl: 40 45 50
sldl: 135 225 315 365x2
10/30/7
chest
bench 225 x12 x9 x7 x10 x6 x7 x6 x6 x5
bench 205 x8 x6 x8
10/29/7
back
chinups 14 10 7 8
front pulldown: 160 170 180 190
underhand pd: 140 150 160 170
closegrip pd: 170 180 190 200
shrugs: 315 315 315 315
bent row: 225 225 225 225
delt row: 170 190 210
10/28/7
arms
closegrip curl 55 60 65 70
cable pushdown 150 150 150 150
cable curl 150 140 130 120 110
overhead extension 150 150 150 150
close grip bench press: 135 135 135 135
machine preacher 200 185 170 165drop80
10/27/7
bench: 225 lbs for reps: 12,9,7,10,6,7,6,6,5
205 lbs for reps: 8,6,8
10/27/7
legs press: 720 810 900
hacksquat: 140 180
superset:
legpress: 720 630 540 450
hacksquat: 270 360 450 540
10/25/7
deadlift: 315 405 455 505 405
10/24/7
random (showing kids how to lift at wrestling practice):
bench: 225
chins: 10
deadlift: 225 315 405
10/23
shoulders:
front hammer str shoulder press: 90 180 270 180
back hammer str shoulder press: 90 180
superset above: 180 180
barbell front raise: 50 55 60 65
front cable pd: 80 80 80 80
delt row machine: 170 190 210
cable curl/cable pushdow superset: 110 120 130 140 150
10/22
chest:
bench: 225x8 sets 205x4 sets
10/20
back
chins: 11 9 6
deadlift: 225 315 405 455 505 405
widegrip pd/underhand pd: 140 150 160 170
machine row: 170 190 210 230
10/19
legs:
horizontal squat: 400x4 sets
laying curl: 110 120 130 140
seated extension: 160 175 190 205
seated curl: `110 130 150
10/17 arms
triangle pushups 10 20 14 12
chinups: 10 7 5
close grip bench: 135 155 175 195
superset with closegrip curls: 50 55 60 65
dips 10 10
incl db curls 30 35
cable pushdown superset with cable curls: 120 130 140 150
wrist roller 10 lbs: x3 15 lbs x1.5
machine preacher: 95 110 125 140 155
rope pushdown/rope curl: 100 x4 sets
10/16/7 shoulders
front hammer: 90 180 230 230
back hammer: 90 180 180 180
front raise 45 50 55
front pushdown (superset with above): 70 80 90
cybex 90 110 130
side raise 25 30
seated rear lateral 120 130 140 150 160
10/15/7
chest
bench: 225 225 275 225 225 315x3 225 225
bench superset cgbp: 135 135 135 135
10/14/7
back/biceps
chinups: 12 8 6
deadlift: 225x10 315x7 405x3 455x1 505x1 405x1
shrugs: 315 315 315 315
bent over row superset delt row: 135 135 135 135
machine row: 170 190 210
cg bb curl: 55 60 65 70
cg cable curl: 110 120 130 140 150
machine preacher: 110 125 140 155
10/10/7
chest
bench: 225 225 225 225
incline bench: 155 155 155 155
bench: 185 185 185 185
*superset above two
hammerstr incline bench: 90 90 90 90
hammerstr bench: 90 90 90 90
*superset above two with no rest
10/8/7
arms
21s 45 50 55 60
incl db curl 30 35 40 45
machine preacher 125 140 155 170 185drop95drop65
close grip bb curl 50 50
dips 17 45lbsx10 70lbsx7 0lbsx10
cgbp 135 185 185
cable curl superset cable pd: 100 110 120 130 140
10/7/7 *250 lbs again
chest/back/shoulders
bench 225 225 225 225
incl bench 155 155 155 155
military press 135 115 115 115 115
shrugs 315 315 315 315
bent over row 135 135 135 135
seated row 150 150 150 150
hyper ext 45 lbs 15 15 15 15 *superset with seated row
pullups 6 6 4 4
pushups 20 15 10
10/5/7
light legs
squats 225 315 225
seated ham curls 110 130 150
donkey calf 500 500 500 500
laying calf 60 70 80 90
10/3/7
shoulders
front raises: 45 50 55 60
front cable pressdowns: 60 60 70 70
superset above
front db raises: 30 25 40
side db raises: 20 25 30
superset above
seated rear lateral raise: 130 140 150 160
front hamerstr: 90 140 190 210
back hamerstr: 90 140 160 180
cybex shoulders: 70 90 110
circuit x2
10/2/7
arms
21s 50 55 60 65
dips 20 16 (45lbs) 12 (90 lbs) 6
incl db curls 30 35 35 40
cgbp: 135 155 175 195
superset above
cable curls superset w/ cable pushdown: 110 120 130 140 150
wrist roller 10 lbs 3 2 2
machine preacher curl: 200 185 170 155 140 125
10/1/7
back
chins 13 8 6
45 lb hyperextensions: 15 15 15 15
cg pd: 170 180 190 200
f pd superset underhand pd: 140 150 160 170
cg row: 140 150 160
9/29/7
chest/tri
bench: 225 275 325x2 225
db press: 90 100 110
bench 225 225 225 225
cgbp 135 135 135 135
tricep pushdown: 150 150 150 150
dips 12 13 10
9/28/7
legs
squats 225 275 325 275
leg press 360 450 540
horizontal squat machine 400 400
9/26
shoulders/forearms
military press: 135 155 135 135
front hammerstr: 90 180 230 180
back hammerstr: 90 140 180 140
cybex shoulder press: 90 110 130
wrist roller 10lbs: 4 3 2
wrist curl: 40 45
r.wrist curl: 35 40
9/25/7
chins: 15 11 9 5
deadlift 225 315 405x4 455x2 505x1 405x4
sumo: 315 315
shrugs: 315 365 365 365
seated machine row: 170 190 210 230
21s (cg): 40 45 50 55
barbell curl (cg): 40 45 50 55
machine preacher: 125 140 155 170
chest/triceps
bench 225 275 295 315x3 (new record)
cg bench/bench superset 135 155 175 195 ((!@#$%^&*) this is hard - go to failure on cg bench then go immediately to widegrip.. ouch)
explosive bench 135 135 135 (go for fast explosive reps with little rest between sets)
bench: 225x3 (felt heavier than 315 earlier haha)
tricep pushdown: 150 150 150 150 150
pushups: 17 12 10 10
9/19/7
legs
squat (attempting to max out): 225 315 405 (easy) 455F 315 225
*I figure my true ATG max is somewhere around 425
Leg press: 650 740 830 920 1010 1100 1010 920 830 740 650
Calf Press: 650 650 650 650
9/18/7
shoulders / forearms
military press: 135 135 135 135
front hammer str: 90 180 270drop180drop90
back hammer str: 90 180 180 90
cybex machine press: 70 90 110 130
wrist roller: 4x 3x 2x 2x
wrist curl: 45 50 55 60
r. wrist curl 35 40 45
front hammerstr superset back hammerstr: 90 90 90 90 90
9/16/7
gym was closed yesterday wtffff
back/biceps
chins: 13 10 9 8 *very happy with these
hypers 45lbs: 17 16 15 15
cg row: 160 170 180 190
bent over row: 135 155 175 195
cg pd: 160 170 180 190
machine row: 150 170 190 210
incl db curls: 30 35 40 45
cg 21s: 45 50 55 60
bb curls cg: 40 40 40 40
great workout. hit back really hard and focused on outer biceps.
9/14/7 chest
bench: 225 275 315x2 225 225 225 225
db press: 100 110 120x3
cgbp: 135 185 205 225
explode bench: 185 185 135 135
dips: 11 11 10
*been exactly 1 year since I started working out. Come a long way in that time.
Current weight: 246, body fat ~10%
9/13/7 legs
legpress: 650 740 830 920 1010 1100 1190 1100 1010 920 830 740 650
calf press superset r.calf press: 650 650 650 650
horizontal squat machine: 340 400 400 400
9/11/7
shoulders/forearms
military press: 95 115 135 155 175 195
front hammerstr: 90 180 230 270 270
back hammerstr: 90 180 230F 180
wrist roller 10lbs: x3 x2 x2
r.wrist curl: 35 35 35 35
cybex shoulder press: 90 110 130 150 170 190F 170
9/10/7
back/bi
chins: 14 8 6
deads: 225 315 405 455 505 455 405 315
sumo: 315 315
shrugs 315 365 415
cg row superset with cg pd: 180 190 200
9/9/7
chest/tri
bench: 225 225 225 225
dips: 18 15 14 14
incline bench: 135 155 175 185
closegrip benchpress: 135 155 175 185
9/7/7
Legs
Leg press: 650 740 830 920 1010 1100 1190 1100 1010 920 830 740 650
calf press + reverse calf press: 650 650 650 650
leg curl: 120 130 140 150
9/6/7
standing military press 135 155
bb front raise 45 50 55 60
side db raise 20 25 30
seated rear lateral raise 120 130 140 150
behind neck press superset w/ front press (hammer str): 90 110 130 150
wrist roller 10 lbs: 3x 2x 2x *up and down is a rep
wrist curl: 60 65 70
reverse wrist curl: 30 40 45
machine preacher curl: 155 170 185 200
9/5/7
back/biceps
chins: 15 8 7 (15 new record on a set of chins)
closegrip row: 180 190 200 210
bent over row: 135 155 175 195
front pd superset w/ underhand pd: 130 140 150 160
21s 50 60
incl db curls 35 40 45
9/4/7
Chest/tri
DB Press: 90 100 110 120 130x3
incl db press 70 80 90 100 (4 or 5 reps, dont remember)
dips: 18 15 14 12
pushups 15 15 14 13
8/30
back
chins 12 6
deads 225 315 405 455 505(easy) 525F 455 405 315
shrugs 315 365 415 465
bent over row 135 155 175
machine row/delt row superset: 170 190
machine row: 210 230 250 270
8/29
chest/tri
bench: 135 225 245 265 315x2 225 225 205
bench + CGBP superset: 185 165 155 135
incl cybex bench: 110 130 150 170
8/27
shoulders
clean/press: 115 135 155 175 195
behind neck shoulder press (hs): 160 180 190 190 drop160
seated rear lateral raise: 130 140 150 160 170 180
rear delt row: 150 170 190 210
front shoulder press (hs) 180 180
8/26/7
legs
legpress 650 740 830 920 1010 1100 1190 1100 1010 920 830 740 650
calf press/reverse calf press 650 650 650 650
ham curl 120 130 140 150
8/25/7
back heavy
chins: 12 9 6
deads: 225 315 405 455 505 455 405 315
sumo: 315 315 365
shrugs: 315 365 405 405
8/24/7
back/biceps (light)
chins 10 3
cgpd: 170 180 190 200 210 220
wide row: 140 150 160 170
machine preacher curl: 155 170 185 200drop90
8/23/7
chest/shoulders
db press: 90 100 110 120 130drop90
clean and press: 95 115 135 155 175 185
incl bench (hs): 160 180 200 230
behind neck (hs): 160 180 200
flat bench (hs): 180 230 250
front shoulder (hs): 90 160
chinups/pushups superset: 8/16 8/16
8/21/7
legs
leg press: 560 650 740 830 920 1010 1100 1190 1100 1010 920 830 740 650
calf press/reverse calf press: 650 650 650 650
laying hamstring curl: 120 130 140 150
seated hamstring curl: 110 130 150 170drop90
laying squat machine: 300x12 400x10 400x10 400x12
8/20/7
Chest + Triceps
DB press: 90 95 100 105 110 115 120 125
Incl DB Press: 75 80 90 95 100
CGP: 135x12 Benchpress:245x5 CGP: 185x5 Benchpress: 275x1 CGP 205x2
Dips: 15 12 10 8
Pushups: 15 15 15 13
8/18/7
Back + Biceps
Chins: 14 11 7 8
CG Row: 180 190 200 210
Front PD: 130 140 150 160
CGPD
Underhand PD (triset above)
Machine Row: 150 170 190 210
21s 55 60 65 70
Incl DB curl 30 35 35 40
Machine curl 135 150 165 180
8/17/7
Shoulders (light)
Behind neck Hammerstr: 90 140 160 180 200 230F 200 180 90
Front Hammerstr: 140 140
8/15/7
Legs
Legpress: 650 740 830 920 1010 1100 1190 1100 1010 920 830 740 650
Calf Press/ Reverse Calf Press: 650 650 650 650
Lying Hamstring Curl: 120 130 140 150
8/14/7
Arms
Incl DB Curl: 40 45 50 55 drop40
CGBP: 135 185 205 225 drop205 drop185 drop135
BB curl: 55 60 65 70
Closegrip cable pushdown: 150 150 150 150
Cable Curl: 100 110 120 130
Dips: 15 15 12 10
Pushpull Machine: 2 sets of 20
Machine Preacher: Various sets/dropsets (alternating 1 arm/2arm)
Widegrip cable pushdown: 110 120 130 140
8/13/7
Chest
DB Press: 90 95 100 105 110 115 120 125 drop90
incl DB Press: 80 85 90 95 100
Pushups: 20 15 14 12
8/10/7
chinups 14 8 6 6 5
deadlifts 225x7 315x6 405x2 425x2 445x1 465x1 485x1 505x1 405x2 315x3
sumo 315x4 315x4
machine row: 170 190 210 230
8/9/7
Shoulders
Behind the neck HS press: 140 160 180 200 220
Front HS Press: 140 160 180 200
Seated Rear Lateral Raise: 140 150 160 170 180 190 200 drop140
DB press: 50 55 60 65
BB shrug: 220 225 275 275 275 275 275
DB lateral raise 20 25 30 drop20 25
arnold press 40 45
8/8/7
Legs
Front Squats 250 lbs x8 x5
Squats 250 lbs x9 x7
Leg press: 650 740 830 920 1010 1100 1190 1100 1010 920 830 740 650
Calf press/ reverse calf press superset: 650 650 650 650
8/7/7
Chest + Triceps
Bench: 225 245 265 315 315 225
One arm db press: 75 80 85 90
Decl db press: 100 105 110 115
incl db press 80 85 90 95
cybex machine bench: 150 170 190 210 230 250 270 290 305
8/5/7
*256 lbs
Back + biceps
Chinups: 13 12 10 8 4
Close grip Row: 170 180 190 200
Tbar Row: 90 115 140
Machine Seated Row: 130 150 170 190 210 230 250 230
Seated Rear lateral raise: 150 160
8/3/7
Legs
Leg Press: 650 740 830 920 1010 1100 1190 1100 1010 920 830 740 650
Calf Press + Reverse Calf Press superset: 650 650 650 650
Laying Ham Curl: 100 110 120 130 140
Seated Hamstring Curl: 110 130 150 170
Donkey Calf: 500 500 500 500
superset above
8/2/8
Chest + Back
DB Press: 90 95 100 105 110 115 120
Close Grip Row: 170 180 190 200 210
Pushup/Chinup Superset: 25/6 20/5 20/5 15/4
Wide Grip Pulldown/Underhand PD Superset: 160 170 180 190
Pushpull machine (max resistance for reps): 12 10 8 20
7/31/7
Legs (very light)
Front Squat 250 lbs 9 6
Squat 250 lbs 8 7
Leg Press 560 650
7/30/7
Back + Biceps
45 lb hyperextensions: 16 16 16 13
Weighted Chins: 25x8 45x5 70x3 90x2
Closegrip Row: 170 180 190 200 210
Front PD: 140 150 160 170
Underhand PD:
Closegrip PD:
triset above.
Shrugs: 225 315 405 495
Seated Rear Lateral Raise: 140 150 160 170 180
Seated Machine Row: 190 210 230
Machine Preacher Curl: 120 135 150 165 180 195
7/28/7
Chest + Triceps
DB Press: 90 95 100 105 110 115 120 125 130
Incl DB Press: 75 80 85 90 95 100
Pushups: 20 15
7/27/7 Legs
Front Squat 250lbs 9 8 6 6
Squat 250lbs 7 6 5
Leg Press 560 650 740 830 920 1010 1100 1190 1100 1010 920 830 740 650 560
7/26/7
back + biceps
chins 12 7 6 7 6 6
45 lb hyperextensions 16 16 16 16
close grip row 180 190 200 210 220
front pd 140 150 160 170
close grip pd
underhand pd
triset above
shrugs w/o wraps 225 275 325 375 375 225
seated rear lateral raise 140 150 160 170 180
21s 50 55 60 65
incl db curls 30 35 40 45 dropset 25
7/24/7
chest + triceps
dumbbell press: 90 95 100 105 110 115 120 125x5 130x4 (had a spot for last 2 sets)
incline db press: 75 80 85 90 95
db shoulder press: 45 50 55 60 65
cable pushdown: 150 150 150 150
7/23/7
254 lbs
Legs
hack squat 270 360 450 540 630
seated leg curl 130 150 170 190
leg press 560 650 740 830 920 1010 1100 1190 1100 1010 920 830 740 650 560
7/22/7
Back + biceps
chinups 14 8 8 8 5
close grip PD 160 170 180 190
wide PD
underhand PD
triset the above
weighted hyperextensions (45 lbs) 15 15 15 15
seated close grip row 170 180 190 200
bent over row 135 155 175 195
shrugs 315 365 415 465
seated rear lateral raise 130 140 150 160 170
21s 50 55 60 65
7/20/7
Chest + Triceps
DB Press 100 105 110 115 120 125
Incl DB Press 65 70 75 80 85 90
DB Shoulder Press 55 60 65
CGP 135 155 275 195 215
Dips 14 11 11 10 8
Pushups 12 10 9 10
Cable Pushdown 150 150 150 150
7/19/7
Legs
Front Squat 250lbs 6 7 7 6
Squat 250lbs 8 8 6 6
Leg Press 560 650 740 830 920 1010 1100 1190 1100 1010 920 830 740 650 560 470
7/17/7
Back + Biceps
Weighted Hyperextensions (45 lbs) 16 16 16 16
Close Grip Row 170 180 190 200
triset:
Closegrip PD 180 190 200 210
Widegrip PD "
Underhand PD "
Bent Over Row 135 155 175 175
BB Shrugs 225 225 315 405 405
Machine Preacher Curl 135 150 165 180 195 210
Seated Rear Lateral Raise 130 140 150 160 170
7/16/7
Chest + Triceps
DB Bench: 90 95 100 105 110 115 120 125
Inc DB Bench: 70 75 80 85 90
Dips: 12 12 12 12
CGP: 135 155 175 195 215 235
BB Front Raises: 60 65 70 75
Hammerstrength Front Shoulder Press: 90 140 150 160 170
Pushups: 15 11 12 13
7/15/7
Legs
Front Squats (250 lbs): 7 6 6 5
Squats (250 lbs): 7 6 5 5
*A little bit of progress here. Once I get to like 9-10 reps throughout I'll bump the weight up I guess.
Leg Press: 830 920 1010 1100 1010 920 830 740 650 560 470 380
*Started higher and ended lower this time.
Laying Hamstring Curl: 110 120 130 140
7/13/7
Back + Biceps
Chinups: 14 8 7 5 8 4 3
Deadlift: 315x8 365x3 415x4 465x1 515xF (didn't lock out)
Sumo Deadlift: 315x3 365x2
Shrugs: 315x12 415x7 465x6 415x7
Seated Rear Lateral Raise: 130 140 150 160
Wide Grip Pulldown: 170 180 190 200
Close Grip Row: 170 180 190 200
21s: 50 55 60 65
Machine Preacher: 120 105 90 75 60 (increasing reps)
Standing DB Curl: 35 45 55
7/12/7
Chest + Triceps
DB Press: 90 95 100 105 110 115 120 125x2
Incl DB Press: 70 75 80 85 90F (didn't rest long enough between sets)
CGP: 185 205 225 245 265 285x2
Dips: 12 12 11 9
Pushups: 15 14 13 11
7/11/7
Legs
Front Squats: 250lbs 7 6 5 5
Squats: 250lbs 6 5 6 5
*Happy with my progress here. I'm continuing to slowly increase my weight and reps week after week. I like working in this range of sets/weight/reps. It works really well and I can work on going completely ATG each time.
Leg Press: 470 560 650 740 830 920 1010 1100 1010 920 830 740 650 560 470
*I almost vomited several times through this.. Started and ended at 14 reps w/ 470 and was at 4 reps by 1100. Overall it was extremely taxing.
7/10/7
Light Shoulders
Hammer Strength Shoulder Presses
Back: 140 160 180 200
Front: 140 160 180 200
Seated Rear Lateral Raise: 130 140 150 160
7/9/7
Chest + Back
DB Press: 80 85 90 95 100 105 110 115
Incl DB Press: 65 70 75 80 85
Close Grip PD: 180 190 200 210
Bent Over Row: 135 155 175 195
2x Circuit*
Front PD/Underhand PD superset: 130 140 150 160
2x Circuit
7/2/7
Front Squats + Squats: 8 sets at 250 lbs
Deadlifts: 315 365 415
7/1/7
Chins and Pullups
Chinups: 12 12 14 9 12 8 7
Pullups: 8 8 8
Weighted Chinups: 90lbs x1 x1 x1
1 Arm Chinup: x1 x1
6/30/7
Chest + Shoulders
DB Press: 90 100 110 120
Machine Fly: 150 160 170 180
Incline DB Press: 60 70 80 90
1 Arm DB Press: 60 65 70 75
BB Front Raise: 60 65 70 75
Incline Shoulder Front Press: 90 110 130 150
6/29/7
Legs
Hack Squats: 270 360 450 540
Leg Press: 540 630 720 810 900 990 1080 990 900 810 720 630 540
Calf Press: 540lbs x30 x25 x22 x16
Lying Curl: 130 140 150 160
Seated Curl: 130 145 160 175
6/28/7
Back + Biceps
Weighted Chinups: (25) 8 (35) 5 (45) 4 (0) 9
Weighted Hyper Extension: (45) 15 15 15 15
Bent Over Row: 135 155 175 195
Close Grip Row: 180 190 200 210
BB Shrug: 315 365 415 465
Seated Rear Lateral Raise: 140 150 160 170
Reverse BB Curls: 50 60 65 70
BB Curls: superset w/ above at same weight
Machine Preacher: 140 155 170 185
5/27/7
Chest + Triceps
BB Bench: 225 245 265 285
DB Fly: 45 55 55 65
Decline Machine Bench: 270 320 290 290
Machine Military Press: 140 140 140 140
Pushups (steps): (0) 18 (1) 15 (2) 10
BB Front Raise: 55 60 65 70
DB Lateral Raise: 20 25 30
Standing Skull Crusher: 75 75 75 75
Cable Pushdown (superset w/ above): 150 150 150 150
Dips: 10 10 10
5/25/7
Legs
Front Squats: 250 lbs x7 x6 x5 x5
Squats: 250 lbs x5 x5 x4 x4
Lying Curl: 130 140 150 160
Seated Curl: 130 150 170 190
Standing Calf: 300 300 300 300
Donkey Calf: 500 500 500 500
Leg Press: 450 540 630 720 810 900 990 810 720 630 540
6/22/7
Back + Biceps
40 Chinups: 14 9 8 9
Deadlift: 315 365 415 465 515 525FF (Just failed on the lockout but almost had it)
Sumo Deadlift: 315 365 415
BB Shrugs: 315 365 415 465
Wide Grip Pulldown: 160 170 180 190
Seated Rear Lateral Raise: 140 150 160 170
Machine Preacher Curls: 150 165 180 195
Incl DB Curl: 35 40 45 50
21s: 55 60 65 70
6/21/7
Chest + Triceps
DB Press: 90 100 110 120
DB Fly: 50 55 60 65
One Arm DB Press: 60 65 70 75
Incl DB Press: 60 70 80 90
Dips: 16 12 10 7
Close Grip Press: 185 135 155 155
Overhead Rope XT: 150 150 150 150
BB Front Raise: 55 60 65 70
6/20/7
10 minutes @ 3.0 speed @ 0 incline
15 chinups
20 minutes @ 3.5 speed @ 15 incline
Incline Situps: 26 16 12 10
Wrist Roller @15 lbs*: 2 2 1.5. 1
Incline Situps: 16 11 12 10
10 minutes @ 3.0 speed @ 15 incline
6/19/7
Hack Squat: 270 360 450 540
Leg Extensions: 230 245 260 275
Seated Curl: 130 150 170 190
Laying Curl: 130 140 150 160
Seated Calf: 135 180 225 225
Standing Calf: 400 350 300
6/18/7
Back + Biceps
Weighted Chinups: 25x8 35x5 45x5 0x8
Weighted Hyperextensions: 45lbs x15reps x4sets
Bent Over Row: 135 155 175 195
Close Grip Row: 180 190 200 210
BB Shrugs: 315 365 415 465
Seated Rear Lateral Raise: 140 150 160 170
ReverseBB Curl: 55 60 65 70
BB Curl: same as above
superset above
Incl DB Curls: 30 35 40
6/17/7
Chest + Shoulders
BB Bench: 225 245 265 285 225
DB Fly: 40 45 50 55
Decl BB Bench: 225 245 265 285
1 Arm DB Bench: 55 60 65 70
BB Front Raise: 55 60 65 70
Standing Military Press: 115 135 155 165
6/16/7
Legs
Front Squats: 255 x7 x5 x5 x4
Seated Hamstring Curls: 130 150 170 190
Standing Calf: 400 400 400 400
Donkey Calf: 500 500 500 500
triset above
6/13/7
Back + Biceps
40 Chinups: 12 8 6 6 6 3
Deadlift: 225x8 315x5 405x3 455x1 505x1
Sumo Deadlift: 315x3 365x2 415x1
Barbell Shrugs: 315 365 415 465 515
Close Grip PD: 180 190 200 210
Seated Rear Lateral Raise: 140 150 160 170
Machine Preacher: 150 165 180 195
21s: 50 55 60 65
Circuitx2
6/11/7
Chest + Triceps
DB Press: 90 100 110 120
DB Fly: 50 55 60 65
Incl DB Press: 70 80 85 90
Incl DB Fly 40 45 50
BB Front Raise: 45 50 55 60
DB Lateral Raise: 20 25 30
close Grip Press: 155 175 195 215
Overhead Rope Extension: 150 150 150 150
Dips: 11 8
Rotator Band Exercises.
6/9/7
cardio warmup for 10 minutes @ 3.8 speed @ 15 incline
Incline Situps: 22 18 16 16 12 10 10 13 10 9 8 8
Wrist Roller @ 15lbs: 2 2 2 2
6/8/7
Legs
Hack Squat: 180 270 360 450 540 (+sled)
Leg Extensions: 205 220 235 250
Seated Hamstring Curls: 130 150 170 190
Lying Hamstring Curls: 110 120 130 140
Donkey Calf: 500 500 500 500
Standing Calf: 300 330 360 400
6/7/7
Back + Biceps
Weighted Chinups: 25x7 35x4 45x3 0x8
Weighted Hyperextensions: 45lbs 16x 15x 15x 15x
Bent Over Row: 135 155 175 195
Close Grip Row 150 160 170 180
Trap Bar Shrugs: 225 315 365 415
Seated Rear Lateral Raise: 110 130 140 150 160
Reverse Curl: 60 65 70 75
Barbell Curl: same as above, superset
DB Curls: 30s 40s 50s 60s
Sprint Circuit x2
6/6/7
Chest + Triceps
BB Bench: 225x10 275x2 325xF 225x6
this break from bench has killed my max
Decline BB Bench: 225x9 245x6 265x5 285x4
Decline DB Fly: 40 45 50 55
Pushups: 20 16 15 16
DB Front Raise: 25 30 35 35
DB Lateral Raise: 20 25 30
Weighted Dips: 25x12 35x10 45x8
Pushdowns: 150 150 150 150
6/5/7
Legs
Front Squats: 245 x9 x8 x5 x4
Squat: 245 x6 x6 x5 x8
Lying Hamstring Curls: 120 130 140 150
Standing Calf: 300 300 300 300
Donkey Calf: 500 500 500 500
6/3/7 Back + Biceps
40 Chins: 14 6 6 7 7
Deadlift: 315x5 405x2 475x1 525xFxF 475xFxF
Sumo DeadLift: 315x5 315x4
BB Shrugs: 315 365 415 415
Close Grip Pulldown: 160 170 200 210
Seated Rear Lateral Raise: 120 130 140 150
Machine Preacher: 165 180 195 210
21s: 60 65 70F
6/2/7
Chest + Triceps
DB Press: 90s 100s 110s 120s
DB Fly: 40s 45s 55s 60s
DB Pullover: 45 50 60 65
Incl DB Press: 55s 60s 65s 70s
Incl DB Fly: 35s 40s 45s
BB Front Raise: 40 45 50 55
DB Lateral Raise: 20 25 30 35
Dips: 14x 12x 12x 8x
Close Grip Press: 135 155 175 195
5/31/7
Legs
cardio warmup of 10 minutes @ 3.8 speed @ 15 incline
Hack Squat: 180 270 360 450 450
Leg Extensions: 230 245 260 275
Hamstring Curls: 130 140 150 160
Seated Calf: 135 180 225 270 180 135
Standing Calf: 300 300 300 300
5/30/7
Back + Biceps
cardio warmup: 10 minutes @ 3.8 speed @ 15 incline
Weighted Chinups: 25x6 35x4 45x2 0x6
45 lb Weighted Hyper Extensions: 15x 15x 15x 15x
Bent Over Row: 135 155 175 195
Close Grip Row: 140 150 160 170
Trap Bar Shrugs: 225 275 325 375
Seated Rear Lateral Raise: 140 150 160 170
BB Reverse Curls Superset w/ BB Curls: 65 70 75 80
DB Curls: 30s 40s 50s 60s dropset 20s
5/29/7
Chest + Triceps
cardio warmup: 10 minutes @ 3.8 speed @ 15 incline
Decline DB press: 80s 90s 100s
BB Bench Press: 185 205 225 245
Decline DB Fly: 45s 45s 50s 50s
Pushups: 20 16 14 12
DB Front Raises: 25 30 35 30
DB Lateral Raises: 20 25 25
Dips: 12x 8x 8x 8x
Skull Crushers: 75 80 85 90
Close Grip Cable Push Down: 110 120 130 140 150
5/27/7
Front Squat 225lbs x10 x9 x5 x6
Squat 225lbs x8 x8 x8 x8
Hamstring Curl 130x12 140x8 150x6 160x4
Standing Calf 300lbs x12 x10 x8 x6
Donkey Calf 500lbs x12 x10 x8 x10
5/26/7
Back + Bi + Traps (light)
Chinups 12 5 4 4 4 4 3
Deadlift 315 x10 x6 x5 x5
BB Shrugs 315 x12 x10 x9 x8
21s 55 60 60 65
5/25/7
Chest + Triceps + Delts
Tried something a little different today for fun -
20-30 seconds rest between sets.
Bench Press
225lbs x10 x6 x4
185lbs x8 x7 x6
145lbs x13 x11 x11
Close Grip Bench
145lbs x10 x7 x6
105lbs x14 x11 x13
65lbs x30 x16 x19
BB Front Raises
55lbs x11 x10 x9
45lbs x9 x9 x9
35lbs x14 x14 x13
5/23/7
Rest Day:
Incline Situps (always max incline): 25x 16x 15x 15x
Weighted Crunches (10lbs): 40x 40x 40x 40x
Incline Situps: 15x 12x 12x 10x
10 Minutes @ 3.8 speed @ 15 incline
Incline Situps: 12x 10x 8x 9x
10 Minutes @ 3.8 speed @ 15 incline
went back and did:
10 Minutes @ 3.8 speed @ 15 incline
20 lb weighted situps: 25x 20x 20x 20x
Incline Situps: 12 10 8 8
Exercise Ball Situps: 25 21 20 20 20 20 20 20
5/22/7
Deadlift: 315x5 405x2 455x1 505x1 525 (failed) 505x1
Couldn't hit a new max but that's ok I can probably do it next week.
BB Shrugs: 315x12 365x10 365x8 385x7
Seated Rear Lateral Raises: 120x12 130x10 140x8 150x8
Chinups: 8 4 3 4 4 3 3 2 1
Didn't do all 40 haha.
Bicycle Grip Row: 140x12 150x10 160x7 170x6
Machine Preacher: 150x12 165x8 180x8 195x4
21s 50 55 60 65
Incline DB Curls: 25sx10 30sx8 35sx6 40sx4
5/21/7
ATG Front Squat: 225 lbs x15 x6 x6 x6
ATG Squat: 225 lbs x8 x8 x8 x6
Leg Extensions: 215x9 230x8 245x7 260x6
Leg Curls: 120x12 130x10 140x8 150x6
5/20/7
Pushups:
No step: 20 20 20 13
1 step: 12 12 12 12
2 steps: 12 12 12 12
3 steps: 12 12 12 12
4 steps: 12 12 12 12
5/16/7
Back / Biceps
Chinups: 13 8 5 4 4 5 1
Deadlift: 315x10 365x4 415x2 465x1 515x1
Front Pull Down: 170 170 170 170
Underhand Pull Down: same as above.
Superset above.
Seated Rear Lateral Raise: 110 120 130 140
BB Shrug: 315x10 315x10 315x10 315x10
Reverse Cable Curl: 90 95 100 110
Standing DB Curl: 45s 50s 60s 65s
Cable Curl: 110 120 130 140
10 minutes 15 incline 3.8 speed.
5/15/7
Legs
ATG Front Squat: 225x15 225x10 225x8 225x6
ATG Squat: 225x8 225x8 225x8 225x6
Hamstring Curl: 120 130 140 150
Extensions: 205 205 220 220
Donkey Calf: 500 500 500 500
Superset above.
5/14/7
Chest / Triceps
Flat DB Fly: 45s 50s 55s 60s
Incline DB Fly: 40s 45s 50s 55s
Flat DB Press: 85s 90s 95s 100s
Side Lateral Raise DB: 20s 20s 20s 20s
Front Raise BB: 55 55 55 55
Close Grip Press: 135 185 195 205
Skull Crushers: 85x6 85x4 85x4 85x3
Overhead Rope Extension: 150 150 150 150
Superset above.
Pushups: 15 12 12 12
5/12/7
Back / Bicep
Chinups 13 6 5 4 4 4 4
45 lb Hyper Extensions 15x 15x 15x 15x
Cable Row (flat bar) 130 140 150 160
Close Grip Pull Down 150 160 160 170 180
Seated Rear Lateral Raises 140 150 160 170 (will go lighter next time)
Dumbbell Shrugs 130s 130s 135s 140s (will go heavier next time)
Machine Preacher Curls 140 155 170 185
Incline Dumbbell Curls 30 35 35 35
21s 50 55 50 50
Superset the above which was really difficult.
5/11/7
Front Squats: 225x10 275x5 295x3 295x3
Squats: 225x10 225x9 275x4
Leg Extension: 260 275 290 305
I almost threw up after my 2nd set and had to take about a 15 minute breather.
Leg Curls: 120 130 140 150
5/9/7
Arms:
Machine Preacher: 165 180 195 210
Reverse Cable Curl: 110 120 130 140 drop 95
21s: 55 60 60 65
Incline DB: 30s 30s 35s 35s
Cable Curl: 120 130 140 150
Skull Crushers: 80 80 80 80
Dips: 10x 10x 10x 10x
Close Grip Press: 135 185 185 185
Overhead Rope extension: 150 150 150 150
5/8/7
Bench Press: 225 225 225 225
Incline Bench: 185 185 185 185
Standing Military Press: 95 95 95 95
Hammer Strength Military Press: 90 90 90 90
Incline Situps
5/7/7
Back only:
Deadlift: 315 365 414 465 465
Chinups: 9 7 5 5
45 lb Weighted Hyper Extensions: 15 15 15 15
Seated Close Grip Row: 180 190 200 210
5/5/7
Legs (light)
Deadlift: 315x10 365x3 365x2 365x2 365x2 315x8
Front Squats (ATG): 225 275 275 225
Squat (ATG): 225 225 225 225
5/4/7
Rest day basically:
Chinups: 11 7 6 7 4 4 4 4 4
Series of Pushups with increasing # of steps under feet:
1 step: 16 16 16 16
2 step: 16 16 16 16
3 step: 16 16 16 10
Incline Situps (max incline): 20 15 15 10
5/3/7
Arms:
Machine Preacher Curl: 165 180 195 210
Reverse Cable Curls: 110 120 130 140
Weighted Dips: 45x12 100x6 100x4 100x4
Unweighted Dips: 12 10 8 6
21s: 55 60 65 70
Incline DB Curls: 30 30 35 35
Skull Crushers: 75 80 85 90
Close Grip Press: same as above
Superset above.
Cable Curl: 120 130 140 150
Overhead Rope Extensions: 150 150 150 150
Superset above with absolutely no rest (crazy hard).
5/2/7
Heavy Back:
Chinups: 13 7 6 7 7
Weighted Hyper Extensions (45 lbs): 15x 15x 15x 15x
Bent Over BB Row: 135 155 165 175
Close Grip Seated Row: 160 170 180 190
Close Grip Pull Down: 190 200 210 220
Front Pull Down: 140 150 160 170
Underhand Pull Down (same weights).
Superset the above.
5/1/7
Dumbbell Bench Press: 100s 105s 110s 115s
Incline Barbell Press: 185 195 205 205
Decline Barbell Press: 185 205 225 245
Decline Dumbbell Fly: 45s 45s 45s 45s
Then I did a series of pushups with a step under my feet:
1 step: 15 15 10 12
2 steps: 15 15 14 14
3 steps: 11 9 9
Hammer Strength Shoulder Press: 140 140 140 140
Seated Rear Lateral Raises: 150 160 170 180
Dumbbell Shrugs: 150s 150s 150s 150s
Behind the Neck Hammer Strength: 140 140 140 140
4/30/7
Deadlift - 225x10 315x6 405x3 495x1 515F 515F 495F
Front Squats - 225x6 225x6 225x6 225x6
Leg Extensions - 260x12 275x10 290x8 305x6
Donkey Calf - 500x12 500x10 500x8 500x6
Lying Leg Curl - 150x12 160x10 170x6 180x4
ATG squats - 225x6 225x6 225x6 225x7
4/27/7
machine preacher 165 180 195 210
reverse curls 110 120 130 140
preacher curl ez bar 75 85 95 105
21s 55 60 65 70 incline db curls 30 30 35 35
chins 2
close grip row 160 170 180 190
bent over bb row 95 115 135 155
cg pd 160 170 180 190
4/26/7
chins 9 5 5 5 7 3
inc situps 22 11 10 9 10
crunches 200 100
185 lb bench x31 x10 x19 x13
incl bench 135x15 x10 x7
bench 250 225 135 185
4/25/7
incl situps 25 14 14 30 10
pull-ups 5 4 4 3
chinups 5 5 5 4
incl situps 18 11 20 14
x ball 40 35 36 30
incl situps 12 10 6 6
chins 6 4 3 4
4/24/7
deadlift 225 315 405 455 505 515F
front squats 225 x4sets
squats 225x4 sets
leg xt 260 275 290 305
leg curl 150 170 190 205
standing calf 400x4 sets
seated squat 135 180 225 225
chins 11 9 7 7 6
cg row 170 180 190 200
cg pd 170 180 190 200
bent row 135 185 x3 sets
weighted hyper xt 45 lbs x12 x12 x12x12
4/23/7
bb incl press 185 205 225 245drop225drop205
bench 275 225 185 185
db flies 40 45 45 45
decl db flies 45x4sets
shoulder (hs) 140 160 170 175
db shrugs 150x4sets
shoulder rear laterals 170 180 190 200
(hs) back shoulders 140 160 180 180
standing military 95 115 135 155
4/22/7 arms
machine preacher 180 195 195 210
dips (0)12 (45)10 (90)6 (135)3
reverse curl 110 120 130 140
skull crusher superset closegrip press 80 85 90 95
21s 60 65 x3 sets
incl db curls 30 35 x3 sets
overhead rope xt 150 x18 x14 x12 x10
cable curl 110 120 130 140
tricep cable pd 150x4 sets
4/19/7 legs
front squats 225 275 295 315
squats 315 275 225 225
deadlifts 225x4 sets
leg xt 260 275 290 305
leg curl 130 150 170 190
4/18/7 shoulders
clean and press 135 155 175 205
(hs) back 180 200 200 200
r fly 160 170 180 190
side raise 25 25 30 30
bb front raise 45 50 55 60
shrugs 130x4 sets
4/17/7 back / chest
chins 10 (25)5 (35)3 (45)2
bent row 135 185 205 205
seated row 190 200 210 220
db row 100 105 115 125
45 lb hyper xt 14 10 10 10
chins 6 5 5 4
pushups 20 15 15 12
185 lb bench x16 x9 x10 x9
135 bl incline x12 x9 x8 x8
pushups 1 step 16 14 12 12
2 steps 12 12 12 12
3 steps 12 12 12 12
4/16/7 arms
machine preacher 180 195 210 210
reverse curls 100 110 120 130
21s 55 60 65 70
ez bar preacher 75 x4 sets
db incline curl 35 35 40 40
dips 0 lbs 45 lbs 70 lbs 100 lbs
skull crusher/cgbp: 75 80 85 90
overhead rope xt 150 x20 x16 x12 x12
incl situps 30 15 13 10 8 7 6 7
x ball 25 20 20
crunches 400
4/14/7 legs
front squats 135 225 315x3 275x6
deadlifts 225 315 405 455 475
leg xt 260 275 290 305
leg curl 140 160 180 200
squats 225x4 sets
4/13/7 shoulders
military 135 155 175 165
r fly 150 160 170 180
shoulder press (hs) 160 180 200 230
db shrugs 130 135 140 145
4/12/7 back / chest
seated row 190 200 210 220
chins 10 5 6 6
cgpd 190 200 210 220
fpd /upd 160 170 180 190
incl bench 205 205 225 185
incl db flies 40 45 45
pushups 20 12 18 16
decl hs 270 340 360 410
4/11/7 bi/tri
machine preacher 165 180 195 210
r cable 95 100 110 120
db preacher 30 35 40 45
21s 55 60 65 70
incl db 30 35x3 sets
bb curl 75 80 85 90
dips (0)12 (25)10 (35)8 (45)6
overhead rope xt 150 x20 x16 x14 x10
skcrusher/cgbp: 60 65 70 75
dips (0)8 8 8 8
4/10/7 legs
deadlift 225 315 405 405
squats 225 275 325 235
hacksquat 180 250 360 450
leg xt 260 275 290 305
leg curls 130 150 170 190
st calf 400 x4sets
4/9/7 shoulders forearms
military 135 155 175 175 185 195 105
hexbar shrugs 315 365 365 365
db press 65 70 75 80f
db shrugs 130 140 145 150
hs shoulder 140 160 180 200
wrist roller (10) 3 2 2 2
w curl 60 65 70 75
rw curl 30 35 35 35
4/8/7 chest / tri
bench 225 245 265 285
incl bench 135 155 175 195
decl bench 225 245 255 255
db flies 40 40 45 45
bent cable fly 50 60 50 50
dips (0)12 (25)8 (35)6 (45)8
skcrush/cgbp 80 90 90 90
rope xt 150x4 sets
pd 100 x4 sets
4/7/7 back bi
cgrow 180 190 200 210
chins 8 6 5 5
cgpd 180 190 200 210
wgpd 160 170 180 190
fpd/upd 140 150 160 170
bent bb row 135 155 155 155
mpreacer 165 180 195 210
21s 55 60 65 70
incl db 35 35 40 40
r curls 95 100 110 120
ez preacher 75 95 85 85
m preacher 135 150 165 180
4/6/7 legs
squats 135 225 275 325 225 225
deadlift 225 275 325 375
hack 360 450 450
leg xt 260 275 290 305
curls 130 150 170 190
st calf 400 x4 sets
4/4/7 shoulders
st military 135 145 155 165
hs front 140 160 180 200
r fly 160 170 180 190
trap bar shrugs 225 275 325 375
clean/press 95 115 135 155
db press 60 65 70 75
db shrugs 110 115 120 125 130
chins 8 4 3 3
pushups 20 15 10 10
4/3/7 back bi
chins 12 6 6 6 6 5
cgrow 160 170 180 120
cgpd 190 200 210 220
fpd/upd 140 150 150 160
bent row 135 145 155
mpreacher 165 180 195 210
incl db 35 35 40 40
21s 55 60 65 70
r cable curl 90 95 100 110
4/2/7 chest tri
35 17 13 13 16 16
decl bench 185 225 275 295
bench 225 245 275 225
incl bench 155 175 185 205
incl pushups 20 20 20 15
dips (0)10 (25)8 (35)6 (45)5
rope xt 150x4sets
pd 150x4sets
4/1/7 arms
db curls 40 50 60 45
incl db 35 35 40 40
skcrush/cgbp 80 85 90 95
21s 45 50 55 60
mpreacher 165 180 195 210drop135
dips (0)12 (25)10 (35)7 (45)6
rope xt 150x4sets
w curl 65 70 75 80
r w curl 30 35 40 45
wroller (10)2 2 2 1.5
squats 225 275 325 375
deadlift 225 275 325 375
leg xt 260 275 290 305
leg curl 130 150 170 190
3/30/7 chest back
bb bench 185 205 225 245
db fly 40 40 45 45
incl bench 135 155 165 175
incl fly 35 35 40 40
decl bench 185 205 225 245
bent fly 45 50 55 60
weighted chins (25) 4 (35) 3 (45) 2 (25) 2
chins 6 4 4 4
closegrip pd 180 190 200 210
f pd 160 170 180 190
uh pd 140 150 160 170 (triset above)
light widegrip pd 140 150 160 170
3/29/7 shoulders
military press 135 145 150 155
behind neck shoulder press 140 160 180 180
chins (0) 8 (25) 4 (35) 3 (0) 5
seated rear lat 140 150 160 170
shoulder press 160 170 180 190
3/28/7 legs –240 lbs
atg squats 225 275 325 375… 400
deadlifts 225 275 325 375
hack squats 360 450 540
leg ext 260 275 290 305
leg curls 130 150 170 190
standing calf 400x4sets
seated calf 135 180 180 180
3/27/7 arms
db curls 40 45 50 55 60
m preacher 165 180 195 210
r curl 75 80 85 90
21s 45 55 55 55
incl curls 35 35 40 40
m preacher 150 165 180drop135
dips (0) 15 (25) 12 (35) 8 (45) 8 (45) 4
kick backs 25x4 sets
sk crush / cgbp 75 80 85 90
overhead rope xt 150x4 sets
r pushdown 60x4 sets
wrist curl 60 65 70 75
r wrist curl 30 35 40 45
wrist roller 10 lbs 4 3 2 2
3/26/7 shoulders chest back
clean press 135 155 165 175 185
shoulder press 140 190 240x2
shoulder press behind neck 180 180 185 185
db press 60 65 70
db shrugs 150
db press 95 100 110 120
bent cable fly 60 50x3 sets
incl machine bench 180 230 250 250
cgpd 180 190 200 210
fpd 140 170 180 190
uhpd 120 150 160 170 (triset)
chins 3 4 4 4
pushups 20 20 20 20
3/25/7 legs
deadlift 225 315 405x2 405x3 455 475FF
squats 225 315 365 415 435 455 475
hacksquats 270 360 450 540
leg ext 250 275 290 305
leg curl 130 150 170 190
standing calf 300 320 340 360 380 400
3/24/7 shoulders – 235 lbs
seated rear lat 160 170 180 190
side raise 25 x4 sets
front raise 30 30 35 35
shoulder press 180 200 220 230 drop180
clean press 135x4 155x4 135x4 135x8
upright row 90 95 95 95
shrugs trapbar 225 275 325 325
shrugs db 110 120 130 140
pushups 20 chins 6 pushups 14 chins 5
3/22/7 abs chest arms
incl situps 30 18 15 12
xball situps 30 20 20 20
leg lifts 10 10 10 10
crunches 50 50 50 50
weighted situps 120 130 140 150
incl situps 11 9 7 6
flat bench 225 275 295
db bench 90 100 110 120f
decl bench machine 290 340 360 380
db fly 35 40 45
db pull over 55 55 55 55
incl db press 60 70 80
chins 8 6 6 6 5
r cable curl 90 95 100 110
cgpushdown 150x4 sets
seated incl curl 35 40 40 40
dips 16 14 10 9
m preacher 165 180 195 210
overhead rope xt 150x4 sets
bicep cable curl 130 140 150 150
w curl 65 65 70 70
r w curl 30 35 40 45
3/21/7 back
chins 8 7 5 5
cgpd 180 190 200 210
cg rows 170 180 190 200
fpd 160 170 190 190
uhpd 160 190 190 190 (superset)
tbar row 90 115 135 145
