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10/20/13
7:30PM workout

Explosive barbell rows @65% of max (270)
175x3
x3
x3
x3
x3

Starting this thread up again.

Current stats:
5'10"
203-204lbs
BF% - don't measure - go by eye
Calorie intake: 45/35/20 (C/P/F) 4200 calories on off days, 4700 calories on working days
...

3/25/13

Upper body

Dumbbell Press
95 3x3

V Press
50 3x8

3/21/13

Back/shoulder

Seated dumbbell Press
70x8
65x8
x8
x8

3/20

Lower Body

Leg Extensions
4 sets of 12

Single leg extensions
2 sets of 12

3/15

Chest/Arms

65x3 (explosive)
x3
x3
x3
x3
x3

3/12/13

Lower Body/Traps

Deadlifts
135x12
225x8
315x5
365x4
410x3

Dumbbell Press
90x5
x5
x4

Seated military press
135x5
x5
x5

2/25/13

Back/Shoulders

Dumbbell Rows
65x3
x3
x3
x3
x3

10/8/12

Upper body power

Barbell Rows
185x5
x5
x5

Pullups BW

9/16/12

Shoulders

DB press
60x10
x10
x10

Machine Shoulder press

9/5

Upper Body

Flat DB Bench
80x8
x7
x6

Dumbbell Press

9/3/12

Lower Body ME/Pillar strength

Deadlifts
315x5
x5

(no straps)

9/1/12
Upperbody

ME Decline Bench
210x2

Incline DB Press (Higher up incline)
70x10
x10
x10

8/16

Upper body

Flat dumbbell Press
75x8
80x8
x8

Sitting Shoulder Press

8/14

Lower body

Deadlifts
315x3

Front squat
125x10
x8 - began losing bar off shoulders

8/12/12

ME Upper body

Flat Barbell Bench
195x3

Incline DB Press
75x10
x10

8/8/12

RE Upper Body

Flat DB Press
70x16
75x12
65x15

Dumbbell Row Supersetted with Bent over extensions

8/6/12

ME Upper body

Deadlifts
265x5
x5
x5

Front Squats

8/5/12
ME Upper body

Flat Barbell bench
190x3

Incline Dumbbell Press
70x10
x10
x10