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9/30/2012

Squat - 3x5x255

A1 Straight Bar Preacher curl: 4x6x65 +1x4x65 +1x5x60
A2 Body drag curl: 6x6x65 + 1x6x60

B1 Rope Pull downs: 4x6x80 + 1x4x80 + 1x5x72.5
B2 EZ Bar Pullover and...

9/28/2012

2 Hand Press - 3x5x130

Inclined Bench - 3x10x150 * 9 on last set

(ss1) Shrugs - 3x10x80's
(ss1) Standing Cable Fly - 1x10x22.5 + 1x8x22.5 + 1x10x17.5

(ss2) Cable Rows 3x10x150

9/22/2012

Squat - 3x5x250

A1 Straight Bar Preacher curl: 2x6x65 +1x4x65 +3x6x60
A2 Body drag curl: 3x6x65 + 3x6x60

B1 Rope Pull downs: 6x6x72.5
B2 EZ Bar Pullover and Press: 1x6x90 +...

9/21/2012

Jacobs Ladder - 10 mins *machine doesnt seem to be working right, used my phone stopwatch to time it.


Leg Raise Platform - 2x12xBW-Straight Leg sweeping motion

Ab Twist Machine...

It's been a struggle... After an injury that kept me out of the gym for 6 weeks I finally have been able to get a decent somewhat consistent routine going, need to start logging my progress once...

6/22/2012 6:40-7:40

Squat - 3x5x245

A1 Straight Bar Preacher curl: 1x6x70 +2x4x70 +1x6x60 + 2x4x60
A2 Body drag curl: 3x6x70 + 3x5x60

B1 Rope Pull downs: 6x6x72.5
B2 EZ Bar Pullover and...

6/20/2012 - PIP

6/21/2012 7:00PM-8:20PM

Jacobs Ladder - 14 mins *hot as hell


Leg Raise Platform - 2x15xBW-Straight Leg sweeping motion

Ab Twist Machine - 2x12x175xeach side

6/16/2012 - Rest Day

6/17/2012 - Practice

6/18/2012 - Rest day

6/19/2012 - 6:30-7:50

2 Hand Press - 1x5x145 +2x4x145

6/15/2012 8:10-9:53

Squat - 3x5x240

A1 Straight Bar Preacher curl: 2x6x70 +1x4x70 +3x6x60
A2 Body drag curl: 3x6x70 + 3x6x60

B1 Rope Pull downs: 6x6x72.5
B2 EZ Bar Pullover and Press:...

6/14/2012 7:00PM-8:18PM

Jacobs Ladder - 13 mins


Leg Raise Platform - 2x15xBW-Straight Leg sweeping motion

Ab Twist Machine - 2x12x175xeach side

Dumb bell decline Crunch - 2x10x90 +...

6/13/2012 - pip

6/12/2012 6:00PM-7:18PM

2 Hand Press - 3x5x140

Incline Bench - 2x10x145 + 1x10x150

(ss1) Shrugs - 3x10x105's
(ss1) Standing Cable Fly - 3x10x17.5

(ss2) Cable Rows 3x10x120 + rubber...

6/7/2012 7:20-9:20

Box Squat - 1x15x135 + 1x15x185 + 1x15x205 + 1x12x205 (failure)

A1 Straight Bar Preacher curl:6x6x60 *only did 5 on 4th set
A2 Body drag curl: 6x6x60

B1...

6/6/2012 - Drills @ PIP

6/3/2012 - Warzone - barely ate anything all day (bad)

6/4/2012 - Much needed rest day

6/5/2012

2 Hand press - 3x5x140 **Faster paced had a spotter who helped a bit on the last 1-2 reps.
...

6/2/2012

Squat - 3x5x240

A1 Straight Bar Preacher curl:5x6x60 + 1x4x60
A2 Body drag curl: 5x6x60 +1x4x60

B1 Rope Pull downs: 5x6x75 +1x6x65
B2 EZ Bar Pullover and Press: 6x6x80

5/30/2012

Jacobs Ladder - 8 mins


Leg Raise Platform - 2x15xBW-Straight Leg sweeping motion

Ab Twist Machine - 2x12x175xeach side

Dumb bell decline Crunch - 3x10x80

5/26/2012 - Team Practice

5/27/2012 - Rush/Conquest

5/28/2012

2 Hand Press - 3x5x150

Flat Bench - 3x10x165

5/23/2012 - PIP

5/24/2012 - Rest Day

5/25/2012

Squat - 3x5x235

A1 Straight Bar Preacher curl: 4x6x60 + 2x4x60
A2 Body drag curl: 4x6x60 +2x4x60

5/21/2012 - Rest day

5/22/2012

2 Hand Press - 1x5x125 + 2x5x135

Incline Bench - 1x10x135 + 1x9x145 + 1x10x145

(ss1) Shrugs - 3x10x95's
(ss1) Standing Cable Fly - 3x10x12