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    Wed 4-14 Legs and Abs 1A OH Box Squat: 105 x...

    Wed 4-14

    Legs and Abs
    1A OH Box Squat: 105 x 8, 8, 8, 8
    1B V-Ups: 14, 12, 12, 12

    2A SL Squat: 20s x 8, 8, 8, 8
    2B Partial Getup: 20 x 12, 12, 12, 12

    3A Step-up Jump: 7, 7, 7, 7
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    Mon 4-12 Chest and Biceps 1A Dips: 25 x 12,...

    Mon 4-12

    Chest and Biceps
    1A Dips: 25 x 12, 10, 8, 6 into BW x 6
    1B CG Chins: 7, 4, 4, 3

    2A Incline: Purple Band x 8, 8, 8, 8
    2B EZ Spider Curl: 65 x 12, 10, 10, 10

    3A Single Arm Pushup:...
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    Saturday 4-10 Legs and Abs 1A Decline Bridge:...

    Saturday 4-10

    Legs and Abs
    1A Decline Bridge: 75 x 8, 8, 8, 8
    1B Decline Leg Raise: 10, 10, 10, 10

    2A B SLDL: Purple/20s x 10, 8, 8, 8
    2B B Ball Crunch: 50 x 10, 10, 10, 10

    3A Glute...
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    Friday 4-9 Back and Triceps 1A Pullups: 25 x...

    Friday 4-9

    Back and Triceps
    1A Pullups: 25 x 5, 3, 3, 2 into bodyweight x 3
    1B Band Skull Crusher: Purple x 12, 12, 12, 10

    2A Band Bent Row: Purple x 10, 10, 10, 10
    2B DB Kickbacks: 15s x...
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    Wednesday 4-7 Legs and Abs 1A OH Box Squat:...

    Wednesday 4-7

    Legs and Abs
    1A OH Box Squat: 105 x 8, 7, 6, 6
    1B V-Ups: 14, 12, 12, 12

    2A SL Squat: 20s x 8, 8, 7, 6
    2B Part. Get-up: 20 x 12, 12, 10, 10

    3A Step-up Jump: 16" x 6, 6, 6, 6
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    Monday 4-5 Chest and Biceps 1A Dips: 25 x 12,...

    Monday 4-5

    Chest and Biceps
    1A Dips: 25 x 12, 9, 7, 6
    1B Close Grip Chins: 7, 5, 4, 3

    2A Incline Band Bench: Purple/20s x 12, 8, Purple x 12, 7
    2B EZ Spider Curl: 65 x 10, 9, 9, 8

    3A...
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    Sat 4-3 Legs and Abs 1A Decline Bridge: 65 x...

    Sat 4-3

    Legs and Abs
    1A Decline Bridge: 65 x 8, 8, 8, 8
    1B Decline Leg Raise: 10, 8, 8, 8

    2A Band SLDL: Purple x 10, 12, 12, Purple/20s x 8
    2B Band Ball Crunch: 20 x 15, 50 x 10, 10, 10
    ...
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    Friday, 4-2 231.2, 18.1% I did a nice job on...

    Friday, 4-2
    231.2, 18.1%

    I did a nice job on my diet this week and have been feeling good and strong on the heels of my week off. This weekend I'll be overeating on my mom's Easter food so I...
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    Wednesday, 3-31 232, 18.2% Legs (Push) and...

    Wednesday, 3-31
    232, 18.2%

    Legs (Push) and Abs
    1A OH Box Squat: 105 x 6, 6, 6, 6
    1B V-Ups: 12, 10, 10, 10

    2A Single Leg Squat: 20s x 6, 6, 6, 6
    2B Partial Getup: 20 x 10, 10 , 10, 10
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    I made a few changes to the new program, realized...

    I made a few changes to the new program, realized I had thrown things out of order a bit and some of the exercises needed modified. I'm trying to use bands for as many exercises as possible, I think...
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    Monday, 3-29 Day 1 of new program 237.4, 18.7% ...

    Monday, 3-29 Day 1 of new program
    237.4, 18.7%

    I've knocked out the first two workouts of this program and I like most things so far, might make some minor tweaks going forward. I forgot to take...
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    The new routine starts tonight, sticking with...

    The new routine starts tonight, sticking with super sets just mixing up most of the exercises:

    Chest and Biceps (Monday)
    1A Dips
    1B Close Grip Chinups
    2A Incline DB Bench
    2B EZ Spider Curl...
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    Monday, March 22nd 238.2, 18.7% Just realized...

    Monday, March 22nd
    238.2, 18.7%

    Just realized I forgot to post this last week; this was my last workout of the first 12 weeks of this program. I've taken the past week off from lifting and am...
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    Saturday, 3-20 231.8, 18.1% Legs and Abs 1A...

    Saturday, 3-20
    231.8, 18.1%

    Legs and Abs
    1A OH Box Squat: 105 x 6, 6, 6, 6
    1B Straight Ups: 20 x 12, 10, 10, 8

    2A 20" Step-up: 10s x 5, 5, 4, 4
    2B Partial Get-up: 20 x 12, 12, 10, 10
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    Friday, 3-19 (start of week 12) 236.0, 18.5% ...

    Friday, 3-19 (start of week 12)
    236.0, 18.5%

    After the last workout of week 12 (Tues or Weds) I plan to take a few days off and start the new program on the following Monday. New program will...
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    Wednesday, 3-17 234.4, 18.6% Legs (Pull) and...

    Wednesday, 3-17
    234.4, 18.6%

    Legs (Pull) and Abs
    1A SL RDL: 25s x 8, 8, 8, 8
    1B Ex Ball Leg Raise: 10 x 8, 7, 7, 7

    2A SL Bridges: 20s x 10, 10, 10, 10
    2B Band Calf Press: Purple x 15, 15,...
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    Sorry for the delay in posting, had a crazy week...

    Sorry for the delay in posting, had a crazy week but still got the workouts in! I'm going to update my workouts from the past week in this post, then go hit legs and abs!

    Thursday, 3-11
    233.8,...
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    Monday, March 8th 239.6, 18.8% Back and...

    Monday, March 8th
    239.6, 18.8%

    Back and Triceps
    1A Pullups: 9, 5, 5, 4
    1B Skullcrushers: 95 x 10, 8, 7, 7

    2A Band Row: 70dbl x 10, 10, 10, 10
    2B OH Band Extension: 70 x 9, 8, 8, 7
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    Saturday, March 6th 234.0, 18.3% Legs (Push)...

    Saturday, March 6th
    234.0, 18.3%

    Legs (Push) and Abs
    1A OH Box Squat: 95 x 9, 7, 7, 7
    1B Straight Ups: 20 x 10, 9, 8, 8

    2A 20" Step Ups: 7, 6, 6, 6
    2B Rotating Ball Leg Raise: 8, 8, 8, 8...
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    Friday, March 5th 234.6, 18.3% Chest and...

    Friday, March 5th
    234.6, 18.3%

    Chest and Biceps
    1A Dips: 15 x 12, 10, 8, 6
    1B CG Chins: 6, 4, 3, 3

    2A UH DB Bench: 65s x 8, 6, 6, 6
    2B Rev EZ Curl: 75 x 15, 12, 11, 10
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