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  1. #1501
    Registered User pobrien2's Avatar
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    Age: 36
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    Sun May 3rd PM

    Front Squat: 185x8, 205x6, 205x4
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  2. #1502
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    pobrien2 is offline
    Mon May 4th Afternoon

    NG DB Bench: 75x8, 80x6, 85x10
    NG DB Bench: 40x15, 40x20
    Cable Rows: 90x4x15
    Tri Pushdowns: 62.5x4x10
    Hammer Curls: 35x3x8
    DB Shrugs: 60x3x10
    Med Ball Twists: 4lbsx3x20

    Later:
    2xfinisher complex w/95lbs (DL, rows, hang clean, push press, back squat)
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  3. #1503
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    pobrien2 is offline
    Wed May 6th PM

    Weighted Jumps: BW+10x4x6
    Box Squat (14"?): 205x8, 215x6, 225x5
    Good Mornings: 115x3x10
    Twists w/Feet in Air: BW+10x3x10
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  4. #1504
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    Thu May 7th Afternoon

    ~1 mile in 6:58
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  5. #1505
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Fri May 8th Afternoon:

    Chins: BWx13, BWx3, BWx4
    Lat Pulldowns: 70x2x20
    DB Standing Press: 45x15, 45x12
    Rolling Tri Ext: 30x2x8, 25x2x8
    Hammer Curls (both arms simultaneously): 35x4x8
    Ab Circuit x1

    Later in Day:
    Ab Circuit x2
    100 pushups in 6:21
    Last edited by pobrien2; 05-08-2020 at 05:39 PM.
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  6. #1506
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Tue May 12th Afternoon:

    NG DB Bench: 80x7, 85x5, 90x10 (barely)
    NG DB Bench: 40x2x20
    Cable Rows: 120x4x12
    Tri Pushdowns: 67.5x12, 62x2x12, 57.5x1x12
    DB Shrugs: 60x3x12
    Lateral Raises; 15x2x15, 10x1x15
    DB Complex x 3 w/20lbs (Swings, Curl to Press Front Squat, Squat Jumps)
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  7. #1507
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Wed May 13th Afternoon:

    Box Squat (~15"): 205x7, 225x5, 235x7
    Good Mornings: 125x3x10
    Twists w/Plate: BW+15lbsx3x15
    Squat Jumps: BW+30x4x6
    Last edited by pobrien2; 05-13-2020 at 12:54 PM.
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  8. #1508
    Registered User pobrien2's Avatar
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    Thu May 14th Afternoon

    1mi @ 9.0MPH (6:40 pace) @ 1% incline on treadmill
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  9. #1509
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Fri May 15th Afternoon:

    Chins: BWx5, BW+15x5, BW+25x5, BW+35x5
    Lat Pulldowns: 80x2x10
    DB NG Standing Press: 50x15, 50x12
    Rolling Tri Extensions: 30x5x8
    Hammer Curls (both arms simultaneously): 35x5x8

    Later in day:
    100 pushups in 5:26
    Ab circuit x2
    Last edited by pobrien2; 05-15-2020 at 05:53 PM.
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  10. #1510
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Mon May 18th PM

    DB NG Bench: 85x6, 90x4, 95x8
    Incl DB Bench: 40x2x15
    DB Rows: 95x4x10
    Rope Pushdowns: 52.5x1x10, 42.5x3x10
    DB Shrugs: 60x3x10
    Incl Rear Raises (Pinkies up last 2 sets): 15x10, 10x2x10
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  11. #1511
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Wed May 20th Afternoon

    Front Box Squat: 185x6, 205x4, 225x2, 205x4, 185x6
    BB Lunges: 95x2x10
    BW Split Squat Jumps: 5x5
    Spread Eagle Situps: BW+10x3x15
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  12. #1512
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Thu May 21st Afternoon

    Front Box Squat: 185x6, 205x4, 225x3

    Later in day:
    100 pushups in 4:56
    Last edited by pobrien2; 05-21-2020 at 03:27 PM.
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  13. #1513
    Registered User pobrien2's Avatar
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    Age: 36
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    pobrien2 is offline
    Fri May 22nd Afternoon

    Chins: BWx5, BW+15x5, BW+25x5, BW+40x5, BWx7
    Lat Pulldowns: 90x1x20, 130x1x10
    DB NG Standing Press: 55x11?, 50x14
    Med Ball Hamstring Curls: 3x15
    1-arm Cable Rear Delt Flyes: 12.5x4x10
    DB Curls Run the Rack: 45x8, 35x5, 25x10, 15x16 (about 15 sec rest between weights)
    2 miles on stationary bike: 6:56 (first 1/2 mile @ 10 level; rest of ride @ level 8)
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  14. #1514
    Registered User pobrien2's Avatar
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    Age: 36
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    pobrien2 is offline
    Sun May 24th Afternoon

    4xcircuit of ten reps of RDL/BB Row/Hang clean/OHP/back squat w/75 pounds
    Abs
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  15. #1515
    Registered User pobrien2's Avatar
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    Mon May 25th Afternoon

    100 pushups in 5:18
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  16. #1516
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    Tue May 26th Afternoon

    NG DB Bench: 85x5, 90x3, 95x7 (one worse than last week. Sort of missed the first rep)
    DB Incline Bench: 40x2x20
    DB Rows: 105x4x8 (lots of English on these, not very strict)
    Rope Pushdowns: 47.5x4x8
    DB Shrugs: 60x3x8 (2 sec pause on top)
    Leg Extensions: 100x1x10, 100x1x12
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  17. #1517
    Registered User pobrien2's Avatar
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    Wed May 27th Afternoon

    TBDL: 285x1x10
    Box Front Squat: 205x5, 225x3, 235x3
    Lunges: 115x9, 115x10
    Spread Eagle Situps: BW+10x3x15
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  18. #1518
    Registered User pobrien2's Avatar
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    Fri May 29th Afternoon

    Chins: BWx5, BW+15x5, BW+30x1x5, BW+45x1x5 (barely got over bar on last rep if I made it at all), BW+45x1x3, BWx8
    Lat Pulldowns: 100x30, 130x10
    Standing DB NG Shldr Press: 55x12, 55x10
    Side Raises: 15x3x15
    Prone Rear Raises w/Pinkies up: 10x3x10
    Run the rack curls: 45x9, 35x5, 25x10, 15x10 (about 15 secs between sets)
    Med Ball Hamstring Curls: 3x15

    2 mi on bike in 6:35 @ level 10
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  19. #1519
    Registered User pobrien2's Avatar
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    Mon Jun 1st Afternoon

    DB Bench: 80x8, 85x6, 90x10 (barely got 10)
    Med Ball Offset Pushups: BWx8, BWx10
    Cable Rows: 120x12, 130x2x12
    Rolling Tri Ext: 25x12
    Cable Tri Ext: 42x3x12
    Face Pulls: 30x3x12
    Zottman Curls: 20x3x12
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  20. #1520
    Registered User pobrien2's Avatar
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    Tue Jun 2nd Afternoon

    2mi on recumbent bike in 6:27
    3 circuits of 7/8/9 DB Front Squat, DB Swing, Curl to Press & DB Squat Jumps w/25 lbs
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  21. #1521
    Registered User pobrien2's Avatar
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    Wed Jun 3rd Afternoon

    DB Squat Jumps: 25x4x6
    DL: 265x8, 285x6, 295x8 (last rep very bad. last 3 reps mixed grip)
    DB Reverse Lunges: 50x2x10
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  22. #1522
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    Fri Jun 5th Afternoon

    Chins: BWx5, BW+15x5, BW+30x5, BW+50x4, BWx10
    Lat Pulldown Drop Sets (3 sec eccentric & 20 secs b/t sets: 100x10, 100x6, 100x5
    Standing Arnold Press: 40x3x10
    Blackburns: 4postition x15 secs each
    Cable Curls: 42x3x15
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  23. #1523
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    Sat Jun 6th Afternoon

    Semi-Sumo DL: 225x3, 265x3
    1-Leg Horizontal Leg Press: 130x1x10, 150x2x10
    Supine Hip Thrusts: 3x12
    Med Ball Planks: 3x30secs
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  24. #1524
    Registered User pobrien2's Avatar
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    Mon Jun 8th Afternoon

    DB Bench: 80x8, 85x6, 90x10
    Med Ball Alternating Pushups: 12, 10
    Cable Row Narrow Grip: 120x12, 140x2x12
    Cable Tri Extensions: 42.5x1x12, 47.5x2x12
    Zottman Curls: 20x1x10, 25x2x10
    Face Pulls: 32x3x10
    Last edited by pobrien2; 06-10-2020 at 04:45 PM.
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  25. #1525
    Registered User pobrien2's Avatar
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    Wed Jun 10th Evening

    DL: 275x7, 285x5, 305x6
    Horizontal Leg Press: 210/250/290/350/390x1x10
    DB Reverse Lunge: 50x2x10
    DB Hip Thrust: 50x3x12
    Med Ball Plank: 3x30 secs
    Circuit: (DB Front Squat/DB Swing, Curl to Press, Squat Jump) 30x7, 30x8, 30x9
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  26. #1526
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    Fri Jun 12th Afternoon

    Chins: BW+15x3, BW+30x3, BW+50x5 (barely made it over, if at all, last 2 reps), BW+30x3, BW+15x7
    Lat Pulldown Machine: 110x10, 110x8, 110x6 (drop sets w/20 secs rest & 3 sec eccentric)
    Standing Arnold Press: 45x3x10
    Blackburns: 2 sets of 4positionsx15secs each
    Cable Curls: 45x15, 50x2x15
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  27. #1527
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    pobrien2 is offline
    Sat Jun 13th PM

    Smith Mach Hip Thrusts: 180x3x10
    Leg Extension: 70/90/110x1x10
    Leg Curls: 110x3x10
    3xcircuit of (30 mountain climbers, 20 pushups, 10 groiners, 5 burpees)
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  28. #1528
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Mon Jun 15th PM

    DB Bench: 85x6, 90x4, 95x7
    Dips: BW+25x1x10, BW+30x1x10
    J Pulldowns: 47x4x12
    Shoulder Shocker: DB Raise w/45 + Seated Power Clean/Press w/15s x2x8
    Hammer Curls: 40x8, 35x2x8
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  29. #1529
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    pobrien2 is offline
    Wed Jun 17th Afternoon

    Sled Leg Press: 360x10, 450x10, 500x10
    Reverse Lunges: 60x2x8
    Leg Extensions: 110x10, 130x10, 150x10
    Front Squat: 135x5
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  30. #1530
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Fri Jun 19th Afternoon

    Chins: BWx15, BWx6, BWx6
    Lat Pulldowns: 120x3x10
    DB Power Clean: 20x1x10, 15x2x10
    Seated NG DB Shldr Press: 60x10, 60x2x8
    DB Curls: 30x12, 35x10, 30x12
    Rope Pushdowns: 47x3x12
    Supported Leg Raises: 3x10
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