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Thu Feb 25th PM

Incl DB Press: 70x8, 75x6, 85x4
NG DB Press: 50x24, 50x17
Seated Cable Row: 150x4x15
Tri Pushdown Strt Bar: 115x15, 100x3x15
Lateral Raises: 15x3x15
DB Shrug w/pause: 85x1x10

Sun Feb 20th PM

TBDL (high handles: 225x8, 245x6, 275x10
Leg Ext: 180x12, 160x13, 140x14
Leg Curls: 130x10, 115x11, 100x12
Back Raises in Smith Machine: BWx10, BW+10x2x10
Jump Squats: BW+10lb...

Sat 19th PM

Chins: BW+35x9, BW_35x3x3 (1 sec hold at top, 1/2 way down and bottom)
Lat Pulldowns: 105x2x20
Standing NG DB Press: 40x19, 40x13
Rolling LTE: 30x4x8
Hammer Curls (both arms @...

Wed Feb 17th PM

Incl DB Bench: 65x8, 70x6, 70x10
DB Bench NG: 50x20, 50x13
Cable Rows: 140x4x15
Strt Bar Pushdowns: 100x4x15
Lateral Raises: 15x2x15, 15x12

Tue Feb 16th

6:40 mile on treamill @ 1%

Leg Extension (partial ROM): 180x12. 160x13, 140x14
Chins: BW+35x9

Mon Feb 15th PM

20 mins on elliptical

Sun Feb 14th PM

Front Squat: 135x8, 155x6, 175x6
DL: 225x8
Calf Press: 270x14, 245x15, 215x16

Sat Feb 13th PM

Chins: BW+30x10, BW+30x6
Lat Pulldowns: 100x2x20
Standing NG DB Press: 35x20, 35x15
Rolling LTE: 35x7, 30x2x8, 30x7
Hammer Cleans (2 arms @ once) 30x4x8
Ab Circuit 2x: Toe...

Thu Feb 11th PM

1 mile @ 1% incline in 6:40 on treadmill

Wed Feb 10th PM

Floor Press: 90x3x8 (20 min rest b/t sets 1 & 2. barely got 3rd set)
Chins: BW+30x10 (barely got over bar, if at all, for #10
Row Mach: 180x3x10
Elevated FFESS (3 plates):...

Sun Feb 7th PM

RFESS: 75x7 (got 10 on left)
Leg Ext: 170x12, 150x13
Leg Curl: 135x12, 120x13
Glute Kickback: 180x12, 160x13
Calf Press: 270x13, 250x14
Chins: BW+25x10

Sat Feb 6th

Seated Shldr Press: 62.5x8, 55x9
RDL: 175x10, 175x8
Pullups: BW+50x4, BW+30x7, BW8
Seated Row Mach: 180x10, 160x11
Chins: BWx6

Wed Feb 3rd

Floor Press: 92.5x7, 85x9

Thur Feb 4th PM
Incl Smith Bench: 155x8, 165x8
OH Tri Cable Ext: 120x10, 110x11
DB Curls: 40x12, 35x13

Sun Jan 31st PM

RFESS: 70x12, 60x13
Rolling LTE: 35x10, 35x8
Seated Incline DB Curl: 35x2x10

Fri Jan 29th PM

DL: 265x6, 240x7
RDL: 155x1x10
Leg Ext (partial ROM): 130x15, 150x15, 160x12
Chins: BW+50x6, BW+25x7, BW+5x9

Wed Jan 27th PM

DB Floor Pres: 90x8, 85x9, 75x11
Pullups: BWx15, BWx9, BWx8
Cable OH Tri Ext: 120x10, 110x14
Glute Kickback Mach: 170x1x15

Sun Jan 24th PM

Pullups: BW+50x5, BW+30x7, BW+30x7
Rolling LTE: 30x3x10
Reverse Lunge: 50x8, 60x2x8
Leg Curls: 125x3x10
Calf Press: 260x15, 235x15, 210x15

Fri Jan 22nd PM

OHP: 135x8, 135x2x6
Yates Row: 135x3x8
RDL: 135x2x8
OH Cable Tri Ext: 110x12, 110x11, 110x10
3 sets of med band curls

Wed Jan 20th

Floor Press: 85x3x8
Row Mach: 170x3x8
RFESS: 60x3x8
Hammer Curls: 40x3x8
1-leg Calf Raise on Plate: BWx3x10

Sun Jan 17th PM

OHP: 135x8, 135x2x6
Front Squat: 155x3x8
Pullups: BW+50x8, BW+25x7, BW+25x6
Leg Curl: 120x3x10
Calf Press: 260x15, 235x15, 205x15