2015 Log
December 22 2015
Pull Ups : 5 x f Bench Press : 85 1 x 10 95 1 x 5 105 1 x 5 115 1 x 5 125 1 x 2 130 1 x 1 135 1 x 1 (PR) 115 1 x f 105 1 x f 95 1 x f Deadlift : 135 1 x 5 155 1 x 5 175 1 x 4 135 1 x 10 DB Overhead Press : 30 1 x 8 30 1 x 7 30 1 x 6 30 1 x 5 20 1 x f DB Curls
December 20 2015
Pull Ups DB Rear Delt Raises Cable Rows Squats Bench Press
December 19 2015
Deadlift DB Press Lat Pulldown Tricep Pushdown DB Side Lateral Raises
December 16 2015
Pull Ups DB Press Dips Lat Pulldown Tricep Pushdown
December 14 2015
DB Overhead Press Deadlift Cable Rows
December 13 2015
17 km run
December 12 2015
Back & Biceps
December 10 2015
Squats : 115 1 x 5 135 1 x 5 155 1 x 1 (PR) 135 2 x 5 105 1 x 8 Core
December 9 2015
Bench Press : 65 1 x 10 95 1 x 5 115 1 x 5 125 1 x 2 105 1 x 5 95 2 x f DB Overhead Press : 25 2 x 8 30 2 x 6 20 1 x f Dips : 1 x 12 2 x 8 2 x 5 Cable Fly : 17.5 2 x f Tricep Pushdown DB Side Lateral Raises
December 7 2015
Pull Ups : 1 x 7 1 x 6 1 x 5 1 x 4 1 x 4 Deadlift : 135 1 x 5 185 1 x 5 205 1 x 2 225 1 x 1 (PR) 175 1 x 5 135 1 x 7 Lat Pulldown Cable Rows DB Curls
December 5 2015
Back
December 4 2015
Chest
December 2 2015
Back
December 1 2015
Chest
November 28 2015
Dips : 4 x 8 1 x 7 Bench Press : 65 1 x 10 95 1 x 5 105 1 x 5 95 2 x 8 DB Overhead Press : 25 2 x 8 25 1 x 6 25 1 x 5 25 1 x 4 DB Press : 35 4 x 8 35 1 x 6 BB Skull Crushers : 35 5 x f Cable Lateral Raises DB Side Lateral Raises
November 27 2015
Pull Ups : 3 x 5 1 x 4 1 x 3 DB Rows : 35 7 x 8 Lat Pulldown : 70 1 x 8 80 1 x 8 90 1 x 6 100 1 x 5 90 1 x 5 80 1 x 6 70 1 x 8 Cable Rows : 85 4 x 8 70 2 x 8 DB Curls : 15 10
November 25 2015
Bench Press : 65 1 x 10 95 1 x 8 105 1 x 5 115 1 x 4 115 1 x 3 105 1 x 6 95 1 x 8 DB Overhead Press : 27.5 2 x 8 27.5 1 x 6 27.5 1 x 5 27.5 1 x 4 Arnold Press : 20 1 x 8 20 1 x 7 20 1 x 6 20 2 x 5 DB Press : 40 1 x 6 35 2 x 8 35 2 x 6 DB Rear Delt Raises Tricep Pushdown DB Side Lateral Raises
November 24 2015
Pull Ups : 2 x 6 2 x 5 1 x 3 A 4 x 5 DB Rows : 35 1 x 10 40 2 x 8 40 1 x 6 35 1 x 8 35 1 x 10 Lat Pulldown : 70 1 x 8 80 1 x 8 90 1 x 6 80 2 x 8 70 1 x 8 Cable Rows : 70 1 x 8 85 1 x 6 85 3 x 8 70 1 x 8 DB Curls : 15 10
November 22 2015
Bench Press : 65 1 x 10 95 1 x 8 105 1 x 5 115 2 x 3 105 1 x 5 95 1 x 7 DB Overhead Press : 27.5 2 x 8 27.5 1 x 6 25 3 x 5 Bench Press : 95 1 x 5 95 2 x 8 95 1 x 6 Tricep Pushdown Cable Lateral Raises DB Side Lateral Raises
November 20 2015
Pull Ups : A 5 sets DB Rows : 6 sets Lat Pulldown : 6 sets Cable Rows : 6 sets BB Curls
November 18 2015
DB Press : 40 5 x 8 40 1 x 6 DB Overhead Press : 30 2 x 6 30 1 x 4 25 2 x 6 25 1 x 5 Dips : 3 x 8 2 x 6 Tricep Pushdown : 5 sets DB Side Lateral Raises DB Rear Delt Raises
November 17 2015
Pull Ups : 1 x 6 2 x 5 1 x 4 1 x 3 DB Rows : 35 1 x 8 40 2 x 6 35 2 x 8 35 1 x 12 Lat Pulldown : 85 2 x 8 100 1 x 6 85 1 x 6 85 1 x 8 70 1 x 8 Cable Rows : 85 5 x 8 70 1 x 8 DB Curls
November 15 2015
Dips : 5 x 8 Deadlift : 135 1 x 6 155 4 x 5 135 2 x f DB Press : 27.5 3 x 8 30 4 x 8 DB Overhead Press : 20 1 x 12 25 5 x 8 Tricep Pushdown : 5 sets
November 14 2015
Pull Ups : 1 x 5 2 x 3 A 1 x 12 A 2 x 8 TRX Rows : 5 x 8 Lat Pulldown : 70 4 x 8 80 6 x 8 BB Curls
November 12 2015
Bench Press : 95 1 x 5 105 1 x 5 115 2 x 3 105 1 x 5 95 1 x 8 DB Overhead Press : 27.5 1 x 8 27.5 1 x 6 27.5 1 x 5 25 1 x 6 25 1 x 5 20 2 x 8 Dips : 2 x 8 1 x 6 2 x 5 BB Overhead Press : 45 1 x 6 55 1 x 5 145 1 x 6 40 2 x 5DB Side Lateral Raises : 12.5 2 x f 10 2 x f
November 11 2015
Pull Ups : 2 x 6 1 x 5 Cable Rows : 85 5 x 8 70 1 x 8 Lat Pulldown : 80 1 x 8 90 2 x 6 80 1 x 8 80 1 x 6 70 1 x 8 DB Rows : 35 5 x 8 BB Curls
November 9 2015
DB Press : 45 2 x 6 45 2 x 5 35 2 x 8 25 1 x 8 DB Overhead Press : 25 2 x 6 25 1 x 5 22.5 2 x 8 22.5 1 x 6 Dips : 2 x 8 3 x 6 Tricep Pushdown : 4 x d
November 8 2015
Pull Ups : 1 x 7 1 x 6 2 x 5 2 x 4 DB Rows : 40 4 x 8 35 2 x 8 Lat Pulldown : 70 1 x 8 80 1 x 8 90 1 x 6 80 2 x 8 70 2 x 8 BB Rows : 55 1 x 8 70 4 x 6 DB Curls
November 7 2015
Bench Press : 95 1 x 5 105 2 x 5 105 1 x 6 105 1 x 5 95 1 x 8 95 1 x 6 DB Overhead Press : 27.5 1 x 8 27.5 2 x 6 25 2 x 6 1 x 5 Dips : 3 x 8 2 x 6 Cable Fly : 12.5 5 x 8 Triceps
November 4 2015
Pull Ups : 1 x 7 1 x 6 2 x 5 2 x 4 Cable Rows : 85 2 x 8 90 1 x 8 100 1 x 8 90 1 x 8 85 1 x 8 Lat Pulldown : 70 1 x 8 80 1 x 8 90 1 x 6 80 2 x 8 DB Rows : 35 2 x 8 30 3 x 8 BB Curls
November 2 2015
Bench Press : 95 1 x 5 105 1 x 5 115 1 x 3 105 1 x 6 95 1 x 7 95 1 x 6 DB Incline Press : 30 2 x 8 30 1 x 6 30 2 x 5 DB Overhead Press : 25 1 x 8 25 1 x 6 20 1 x 8 20 1 x 6 20 1 x 5 Dips : 1 x 10 2 x 8 2 x 6 Cable Fly : 12.5 1 x 12 4 x 8 Cable Lateral Raises DB Side Lateral Raises
October 31 2015
Pull Ups : 1 x 7 2 x 5 A 3 x 8 Deadlift : 135 1 x 8 155 2 x 5 175 1 x 5 135 1 x 8 Lat Pulldown : 100 1 x 6 85 3 x 8 70 1 x 8 Cable Rows : 85 3 x 8 70 2 x 8 DB Curls
October 30 2015
Pull Ups : 1 x 7 1 x 6 1 x 5 1 x 4 A 4 x 5 DB Rows : 40 3 x 8 35 4 x 8 Lat Pulldown : 80 1 x 8 70 4 x 8 60 1 x 8 Cable Rows : 85 2 x 6 70 3 x 8 DB Curls
October 29 2015
Bench Press : 95 1 x 5 105 1 x 5 115 1 x 3 105 1 x 6 105 1 x 5 95 1 x 6 DB Overhead Press : 25 5 x 8 Dips : 2 x 8 2 x 6 Cable Fly : 12.5 4 x 12 12.5 1 x 8
October 27 2015
Pull Ups : 1 x 7 2 x 5 2 x 4 Cable Rows : 100 1 x 6 90 3 x 8 80 3 x 8 Pull Ups : A 5 x 5 DB Rows : 30 1 x 10 35 2 x 8 30 3 x 8 Lat Pulldown : 80 1 x 8 70 3 x 8 60 2 x 8 DB Curls : 3 x f
October 26 2015
DB Overhead Press : 25 1 x 8 30 3 x 8 30 1 x 5 25 1 x 8 25 1 x 6 DB Press : 35 1 x 6 45 4 x 6 BB Skull Crushers : 35 4 x f Tricep Pushdown : 4 x f Dips : 5 x f DB Side Lateral Raises : 5 x f
October 24 2015
Back & Bi
October 23 2015
Chest & Tri
October 20 2015
Pull Ups : 5 x 5 Deadlift : 135 1 x 5 155 1 x 5 175 1 x 5 185 1 x 5 135 1 x 10 Box Jumps DB Rows : 25 1 x 8 40 1 x 6 40 3 x 8 DB Curls : 15 3 x f 10 3 x f
October 19 2015
Bench Press : 85 1 x 5 95 1 x 5 105 1 x 5 110 1 x 4 105 1 x 4 95 1 x 8 DB Overhead Press : 25 1 x 8 30 3 x 5 25 1 x 6 French Press : 10 3 x f Tricep Pushdown : 3 x f DB Side Lateral Raises : 15 3 x f 10 3 x f
October 17 2015
15 km run
October 16 2015
Pull Ups : 5 x 5 Cable Rows : 100 1 x 8 80 4 x 8 Lat Pulldown : 75 5 x 8 DB Curls : 15 3 x f
October 13 2015
DB Press : 40 1 x 6 35 2 x 8 35 2 x 7 Dips : 1 x 10 1 x 9 2 x 8 1 x 7 DB Incline Press : 22.5 1 x 12 22.5 1 x 10 22.5 1 x 8 22.5 1 x 6 BB Skull Crushers : 20 4 x 8 Tricep Pushdown : 3 x f
October 9 2015
Pull Ups Cable Rows Lat Pulldown DB Rows DB Curls
October 7 2015
Dips DB Press Tricep PushdownDB Side Lateral Raises
October 5 2015
Dips Bench Press DB Overhead PressDB Side Lateral Raises
September 30 2015
Pull Ups Cable Rows Lat Pulldown DB Curls
September 29 2015
Dips DB Press DB Overhead Press Tricep PushdownDB Side Lateral Raises
September 27 2015
Pull Ups Box Jumps Bench Press BB Rear Delt Rows Core Wall Stand
September 26 2015
12 km run Pull Ups BB Rear Delt Rows
September 24 2015
Dips : 3 x f DB Press : 6 x 5 BB Overhead Press : 5 x 5 DB Fly : 3 x f Tricep Pushdown
September 23 2015
Pull Ups : 5 x 5 DB Rows : 7 x 5 Lat Pulldown : 6 x 5 TRX Rows : 5 x f DB Curls Box Jumps
September 21 2015
Dips : 8 x 5 Bench Press : 6 sets DB Overhead Press : 5 sets Tricep Pushdown French PressDB Side Lateral Raises
September 20 2015
Back & Bi
September 18 2015
Chest & Tri
September 17 2015
Pull Ups Lat Pulldown DB Rows Deadlift BB Curls
September 12 2015
Pull Ups Dips Deadlift DB Overhead Press
September 12 2015
Pull Ups Dips Push Ups BB Rows DB Incline Press
September 10 2015
Pull Ups Deadlift DB Overhead Press
September 9 2015
Pull Ups TRX Rows Lat Pulldown BB Curls DB Curls
September 8 2015
Bench Press DB Overhead Press Tricep Pushdown French Press
September 6 2015
Pull Ups DB Rows Lat Pulldown DB Curls
September 5 2015
DB Press Push Ups Tricep Pushdown French Press
September 4 2015
DB Press Deadlift Pull Ups
August 27 2015
Pull Ups : 1 x 6 1 x 5 1 x 4 1 x 3 1 x 2 Dips : 2 x 8 DB Overhead Press : 6 x 5 Deadlift : 6 x 5
August 25 2015
Pull Ups : 3 x 5 DB Press : 7 x 5 Lat Pulldown : 6 x 5 Cable Rows : 6 x 5 DB Overhead Press : 6 x 5
August 20 2015
15 km run Pull Ups : 3 x 5
August 17 2015
13 km run
August 13 2015
Pull Ups Dips Bench Press DB Rows Lat Pulldown
August 11 2015
Pull Ups Dips DB Overhead Press DB Rows Lat Pulldown 15 km run
August 10 2015
Pull Ups Dips BB Overhead Press DB Rows Lat Pulldown
August 8 2015
DB Press : 7 x 5 Cable Rows : 7 x 5 Lat Pulldown : 7 x 5 Pull Ups Dips 12 km run
August 7 2015
Bench Press : 95 1 x 5 105 3 x 5 100 1 x 5 95 1 x 6 Pull Ups: 1 x 4 2 x 3 1 x 2 Dips : 1 x 8 1 x 6 DB Overhead Press : 22.5 5 x f French Press Tricep Pushdown Bro Curls
August 3 2015
12.5 km run
August 1 2015
Bench Press : 85 1 x 8 95 1 x 8 105 1 x 6 115 1 x 3 125 1 x 1 (PR) Pull Ups : 1 x 4 2 x 3 Lat Pulldown : 80 2 x 8 80 3 x 6 Dips : 1 x 10 2 x 8 1 x 6DB Side Lateral Raises 5 km run
July 30 2015
Pull Ups: 2 x 3 1 x 2 A 2 x 8 A 2 x 6 Dips : 1 x 10 2 x 8 1 x 6 Bench Press : 85 1 x 5 95 1 x 5 105 1 x 5 110 1 x 2 Lat Pulldown : 80 2 x 8 80 3 x 6 DB Overhead Press : 27.5 4 x 8 20 1 x f
July 29 2015
15 km run
July 28 2015
Pull Ups : 2 x 2 1 x 1 Dips French Press DB Press
July 26 2015
Pull Ups: A 3 x 8 A 2 x 6 DB Rows : 30 1 x 8 30 4 x 10 Lat Pulldown : 80 2 x 8 80 2 x 6 70 1 x 12 Cable Rows : 80 2 x 8 80 3 x 10 Core TRX Rows
July 24 2015
Pull Ups : A 4 x 8 A 1 x 6 Dips : 3 x 10 1 x 8 DB Press : 30 3 x 10 30 2 x 8 DB Overhead Press : 22.5 3 x 10 22.5 2 x 8 Tricep Pushdown : 3 x f
July 21 2015
Full Body
July 17 2015
Bench Press : 95 1 x 5 105 2 x 5 105 1 x 4 105 1 x 5 95 1 x 6 Lat Pulldown : 90 2 x 6 80 2 x 8 80 1 x 7 70 1 x 8 DB Overhead Press : 25 1 x 8 27.5 1 x 8 30 1 x 6 30 2 x 5 Dips : 1 x 10 2 x 8
July 16 2015
15 km run
July 15 2015
Full Body
July 13 2015
Back
July 11 2015
Chest
July 8 2015
DB Press : 25 3 x 8 25 1 x 6 25 1 x 5 Lat Pulldown : 90 1 x 6 80 1 x 8 80 1 x 7 80 1 x 6 70 1 x 8 Dips : 3 x 10 Deadlift : 135 5 x 8 DB Overhead Press : 25 2 x 8 25 1 x 7 25 1 x 6 25 1 x 5
July 6 2015
Dips : 3 x 10 1 x 8 DB Press : 30 2 x 10 30 2 x 8 30 1 x 5 Tricep Pushdown : 3 x fDB Side Lateral Raises DB Overhead Press
July 4 2015
Pull Ups DB Overhead Press Lat Pulldown Cable Rows
July 3 2015
Bench Press Lat Pulldown
July 2 2015
Deadlift Pull Up DipsDB Side Lateral Raises
June 30 2015
Bench Press Pull Ups Dips Squats
June 28 2015
Bench Press Tricep Pushdown DB Overhead Press DB Side Lateral Raises
June 26 2015
Pull Ups Deadlift Lat Pulldown Cable Rows
June 25 2015
Bench Press Tricep Pushdown DB Press
June 21 2015
Deadlift DB Overhead Press Pull Ups Dips Squats Bench Press
June 20 2015
Pull Ups DB Press Tricep Pushdown DB Rows
June 19 2015
Pull Ups Bench Press Squats DB Overhead Press Lat Pulldown
June 17 2015
Pull Ups Dips DB Overhead Press Cable Rows Lat Pulldown DB Side Lateral Raises
June 11 2015
Full Body
June 9 2015
Full Body
June 7 2015
Lat Pulldown : 80 3 x 8 80 2 x 6 DB Overhead Press : 25 4 x 8 25 1 x 5 Pull Ups : A 2 x 10 A 2 x 8 A 1 x 6 Cable Rows : 75 5 x 8 Deadlift : 135 3 x 8 155 2 x 5 Tricep Pushdown : 30 3 x f DB Rows : 30 5 x 10
June 5 2015
Lat Pulldown : 80 2 x 7 80 3 x 6 Pull Ups: A 1 x 10 A 2 x 8 A 1 x 7 A 1 x 6 Cable Rows : 75 5 x 8 DB Incline Press : 25 1 x 8 35 1 x 8 35 1 x 7 35 1 x 6 25 1 x 6
June 4 2015
Pull Ups : A 1 x 10 A 2 x 8 A 3 x 6 Deadlift : 135 1 x 8 155 2 x 8 165 1 x 5 DB Incline Press : 25 1 x 8 35 3 x 6 22.5 1 x 7
June 3 2015
Pull Ups: A 2 x 10 A 2 x 8 A 1 x 6 Dips : 1 x 8 1 x 6 1 x 10 1 x 8 DB Incline Press : 25 1 x 8 27.5 1 x 8 27.5 2 x 6 22.5 1 x 8 Tricep Pushdown : 35 3 x f
May 28 2015
Pull Ups : A 2 x 8 A 2 x 7 A 1 x 6 Dips : 3 x 8 2 x 7 DB Rows : 25 2 x 12 30 1 x 12 30 2 x 10 French Press : 30 1 x f 25 2 x f Squats : 45 1 x 10 95 2 x 7 95 1 x 8DB Side Lateral Raises
May 26 2015
Pull Up Dips DB Press Deadlift DB Overhead Press Core
May 25 2015
Pull Up Dips Bench Press DB Overhead Press Lat Pulldown Core
May 22 2015
Pull Up Dips Bench Press Lat Pulldown Deadlift : 195 1 x 1 (PR)
May 21 2015
Bench Press : 85 1 x 5 95 1 x 5 105 1 x 5 95 2 x f DB Press : 25 1 x 10 30 4 x 8 DB Overhead Press : 25 5 x 8 Tricep Pushdown : 40 3 x f DB Rear Delt Raises : 10 3 x f
May 20 2015
Pull Ups: A 3 x 8 A 2 x 6 DB Rows : 30 5 x 10 Deadlift : 135 1 x 5 155 3 x 5 175 1 x 5 Lat Pulldown : 70 5 x 8 Cable Rows : 80 2 x 6 75 3 x 8 DB Curls : 10 1 x f 15 1 x f
May 16 2015
Pull Ups : A 3 x 8 A 2 x 6 DB Rows : 30 5 x 10 Lat Pulldown : 70 3 x 8 60 2 x f Cable Rows : 75 5 x 9 BB Curls : 30 3 x f DB Curls : 10 1 x f
May 15 2015
Bench Press Dips Tricep Pushdown Shoulder Press French Press Lateral Raises
May 13 2015
Pull Ups Lat Pulldown Cable Rows DB Rows DB Curls Squats
May 11 2015
Bench Press Shoulder Press Tricep Pushdown Dips
May 10 2015
Pull Ups : A 5 x 8 Lat Pulldown : 70 1 x 10 70 3 x 8 70 1 x 6 55 1 x 10 70 3 x f Cable Rows : 75 5 x 8 75 1 x 6 BB Curls : 35 1 x 8 25 1 x 8 DB Curls : 15 1 x f
May 8 2015
Bench Press : 95 1 x 5 105 1 x 5 115 1 x 3 95 2 x f DB Overhead Press : 25 1 x 6 30 4 x 6 Tricep Pushdown : 40 3 x f Dips : 1 x 10 2 x 8 1 x 7 Deadlift : 115 1 x 5 135 1 x 5 155 1 x 3 175 1 x 3 135 1 x 3
May 6 2015
Lat Pulldown : 85 2 x 8 70 1 x 8 70 1 x 6 55 1 x 10 60 3 x f DB Rows : 25 1 x 10 30 4 x 10
May 5 2015
Bench Press : 95 1 x 6 105 1 x 6 115 1 x 3 95 2 x f DB Overhead Press : 25 1 x 8 30 3 x 6 20 1 x 6 DB Rear Delt Raises : 15 2 x f DB Side Lateral Raises : 10 2 x f DB Front Lateral Raises : 10 2 x f Deadlift : 95 1 x 5 135 1 x 5 155 1 x 5 175 1 x 3
May 4 2015
Bench Press : 95 1 x 6 105 1 x 6 115 1 x 6 95 2 x f Lat Pulldown : 70 4 x 8 55 1 x 8 55 1 x 6 Squats : 45 1 x 10 95 1 x 6 115 1 x 6 135 1 x 5 DB Rows : 30 1 x 12 30 2 x 8 25 2 x 8 French Press : 30 2 x f 25 1 x f Dips : 1 x 10 2 x 8 DB Overhead Press : 20 3 x 8 20 2 x 5
April 12 2015
Pull Ups : 25A 1 x 8 25A 2 x 6 35A 1 x 10 35A 1 x 6 Dips : 3 x 10 1 x 9 Lat Pulldown : 70 3 x 8 55 2 x 10 Squats : 45 1 x 10 95 1 x 6 115 1 x 6 125 1 x 5 135 1 x 5 DB Overhead Press : 25 2 x 8 25 1 x 7 25 1 x 6 25 1 x 5 20 3 x 8
April 4 2015
Bench Press : 45 1 x 10 95 1 x 5 95 1 x 6 105 1 x 3 85 1 x 10 85 1 x 8 Deadlift : 85 1 x 6 105 1 x 6 125 1 x 5 135 1 x 5 155 1 x 8 Squats : 45 1 x 10 95 1 x 5 115 1 x 5 125 1 x 5 135 1 x 5 Dips : 1 x 12 1 x 10 2 x 9 Tricep Pushdown : 32.5 1 x 3 DB Overhead Press : 25 5 x 6 DB Rear Delt Raises : 10 2 x 20 7.5 1 x 16 Plank Mason Twists
April 2 2015
Pull Ups : 30A 2 x 8 30A 3 x 6 Cable Rows : 75 5 x 12 Lat Pulldown : 70 4 x 8 55 2 x 8 DB Rows : 30 5 x 12 DB Rear Delt Raises : 10 2 x 15 7.5 1 x 10 DB Curls : 15 3 x 6
April 1 2015
Bench Press : 45 1 x 10 95 1 x 6 95 1 x 7 95 2 x 5 105 1 x 3 Cable Rows : 85 1 x 12 85 4 x 10 Lat Pulldown : 85 2 x 5 70 2 x 8 55 1 x 10 55 1 x 8 55 1 x 6 Dips : 2 x 10 2 x 8 Pull Ups : 40A 1 x 10 40A 1 x 8 40A 1 x 6 40A 1 x 10 40A 1 x 6 Tricep Pushdown : 37.5 3 x f Face Pulls : 7.5 1 x 10 12.5 1 x 10 15.5 1 x 10 Squats : 45 1 x 10 95 1 x 6 115 1 x 6 125 1 x 6 135 2 x 5 Deadlift : 115 1 x 6 135 1 x 5 145 1 x 5 155 2 x 3 DB Overhead Press : 22.5 1 x 8 25 3 x 8 25 1 x 6 DB Rear Delt Raises : 12.5 2 x 10 10 2 x 10
March 29 2015
Squats : 45 1 x 10 95 1 x 6 115 1 x 6 120 1 x 6 125 1 x 6 135 1 x 5 BB Overhead Press : 65 2 x 7 45 1 x 10 45 1 x 8 45 1 x 6 Deadlift : 115 2 x 8 135 1 x 5 135 1 x 8 155 1 x 1 DB Overhead Press : 25 1 x 8 27.5 2 x 8 27.5 1 x 6 25 1 x 6 Cable Lateral Raises : 5 2 x 10 10 2 x 8 DB Rear Delt Raises : 12.5 2 x 10 10 2 x 10
March 28 2015
Pull Ups : 25A 1 x 8 30A 2 x 7 30A 1 x 6 35A 1 x 8 Cable Rows : 75 1 x 12 85 4 x 10 Lat Pulldown : 85 2 x 6 70 3 x 8 55 2 x 8 DB Rows : 30 4 x 12 35 1 x 8 BB Curls : 25 2 x 10 DB Curls : 10 1 x 15 10 2 x 10 10 1 x 8
March 27 2015
Bench Press : 45 1 x 10 95 1 x 5 105 1 x 5 110 1 x 3 105 1 x 5 95 1 x 8 Dips : 1 x 12 1 x 10 2 x 8 Tricep Pushdown : 37.5 3 x f French Press : 22.5 1 x 20 22.5 2 x 8 DB Incline Press : 22.5 1 x 8 27.5 4 x 8 DB Rear Delt Raises : 15 1 x 8 12.5 1 x 10 10 1 x 15 10 2 x 10
March 26 2015
10 km Run
March 25 2015
Pull Ups : 25A 2 x 8 25A 2 x 6 25A 1 x 5 Cable Rows : 75 3 x 8 85 2 x 10 Lat Pulldown : 75 1 x 6 70 4 x 8 55 1 x 10 55 3 x 6 DB Rows : 30 1 x 12 35 3 x 10 30 1 x 8 DB Rear Delt Raises : 10 3 x 8 DB Curls : 15 1 x 10 17.5 1 x 5 12.5 1 x 10
March 24 2015
Dips : 4 x 10 DB Press : 25 2 x 10 30 2 x 10 30 2 x 8 35 1 x 8 Tricep Pushdown : 37.5 3 x f Bench Press : 45 1 x 10 85 1 x 6 95 3 x 5 95 1 x 3 French Press : 30 3 x 8 DB Incline Press : 20 1 x 8 25 2 x 8 27.5 2 x 8
March 22 2015
Deadlift : 115 1 x 5 135 1 x 5 145 2 x 5 155 1 x 5 DB Overhead Press : 22.5 1 x 10 25 1 x 9 25 1 x 8 25 1 x 7 25 1 x 6 DB Side Lateral Raises Landmine Shoulder Press : 10 1 x 8 15 2 x 8 20 2 x 8 BB Rows : 35 1 x 8 55 3 x 10 55 1 x 8 Cable Rows : 32.5 2 x 8 37.5 2 x 8 42.5 1 x 8 Squats : 45 1 x 8 95 1 x 6 115 2 x 6 120 1 x 6 125 1 x 6
March 21 2015
Pull Ups : 40A 1 x 8 25A 1 x 6 25A 1 x 5 30A 1 x 6 30A 1 x 5 30A 1 x 4 35A 1 x 8 Cable Rows : 85 1 x 8 72.5 4 x 10 Lat Pulldown : 72.5 1 x 6 70 3 x 8 60 1 x 10 DB Rows : 35 1 x 8 30 4 x 12 DB Curls : 12.5 3 x 10
March 20 2015
Bench Press : 45 1 x 10 95 4 x 7 95 1 x 6 85 1 x 8 Dips : 4 x 10 French Press : 30 2 x 8 30 1 x 7 Tricep Pushdown : 32.5 1 x 3 Cable Fly : 12.5 3 x 8 12.5 2 x 6 Push Ups : 1 x 11 2 x 7 1 x 10 1 x 13 1 x 10 1 x 15
March 18 2015
Pull Ups : 45A 1 x 10 25A 4 x 6 45A 1 x 8 Cable Rows : 85 2 x 8 70 2 x 10 70 1 x 8 Lat Pulldown : 85 2 x 8 70 3 x 8 DB Rows : 25 1 x 12 30 4 x 12 DB Curls : 15 1 x 16 15 1 x 14
March 17 2015
Bench Press : 45 1 x 10 95 2 x 6 95 1 x 5 95 2 x 6 Tricep Pushdown : 37.5 1 x 3 Dips : 1 x 10 3 x 8 Cable Fly : 12.5 2 x 10 12.5 2 x 8 12.5 1 x 6 DB Incline Press : 20 5 x 8 French Press : 30 2 x 8 30 1 x 7
March 16 2015
Deadlift : 85 1 x 5 105 1 x 5 125 1 x 5 135 1 x 5 155 1 x 6 Squats : 45 1 x 10 95 1 x 6 115 1 x 6 125 1 x 6 115 1 x 6 Dips : 4 x 9 Lat Pulldown : 85 2 x 8 75 1 x 10 75 2 x 8 75 3 x 6 Bench Press : 45 1 x 8 95 1 x 5 105 1 x 4 95 1 x 4 95 1 x 5 85 1 x 10 Cable Rows : 70 1 x 15 70 1 x 10 70 3 x 8 DB Overhead Press : 22.5 4 x 8 22.5 1 x 7 DB Curls : 12.5 1 x 20 12.5 1 x 15 Mason Twists : 2 sets
March 15 2015
8 km run
March 14 2015
Pull Ups : 20A 1 x 5 20A 1 x 4 25A 2 x 6 30A 1 x 6 Dips : 2 x 10 DB Overhead Press : 22.5 5 x 8 Bench Press : 45 1 x 10 85 1 x 7 95 1 x 7 95 1 x 6 95 1 x 5 95 1 x 4 85 1 x 4 DB Side Lateral Raises : 10 1 x 15 10 1 x 10 10 1 x 6 DB Front Lateral Raises : 10 1 x 10 10 1 x 8 10 1 x 5
March 13 2015
Pull Ups : 45A 2 x 8 35A 2 x 6 30A 1 x 6 Dips : 4 x 10 Cable Rows : 70 2 x 10 70 3 x 8 DB Rows : 27.5 5 x 8 Lat Pulldown : 70 5 x 8 DB Curls : 10 1 x f
March 10 2015
Dips : 4 x 10 Pull Ups : 20A 1 x 5 20A 1 x 3 25A 1 x 5 30A 1 x 6 40A 1 x 6 40A 1 x 8 Bench Press : 45 1 x 10 65 1 x 6 85 1 x 6 95 2 x 6 85 1 x 7 Deadlift : 65 1 x 8 85 1 x 8 105 3 x 6 DB Overhead Press : 20 1 x 10 25 4 x 8 Cable Rows : 70 2 x 10 70 3 x 8 Lat Pulldown : 70 4 x 8 55 1 x 10 Squats : 45 1 x 10 95 2 x 10 115 1 x 5 105 1 x 10 Mason Twists : 3 sets
March 9 2015
Dips : 2 x 10 Pull Ups: 40A 2 x 8 Cable Rows : 70 1 x 10 70 4 x 8 Lat Pulldown : 70 3 x 8 55 2 x 10 Squats : 45 1 x 10 95 1 x 10 105 1 x 10 115 1 x 5 Bench Press : 45 1 x 10 95 3 x 6 DB Side Lateral Raises : 12.5 1 x f
March 8 2015
Bench Press : 45 1 x 10 95 1 x 5 105 1 x 4 115 1 x 1 (PR) 95 1 x 6 95 1 x 7 Deadlift : 65 1 x 10 85 2 x 10 95 2 x 10 Tricep Pushdown : 42.5 3 x f BB Curls : 25 3 x 10
March 7 2015
Pull Ups : 10A 1 x 1 20A 1 x 4 25A 2 x 5 30A 3 x 6 35A 3 x 6 DB Rows : 30 1 x 10 35 4 x 10 Lat Pulldown : 70 3 x 8 55 2 x 10 Cable Rows : 70 5 x 10 Deadlift : 65 2 x 10 85 3 x 8 Planks Mason Twists
March 6 2015
Bench Press : 45 1 x 10 95 1 x 8 105 1 x 5 95 3 x 6 85 1 x 10 65 1 x 15 Dips : 4 x 10 BB Overhead Press : 45 2 x 10 55 1 x 6 55 1 x 5 Cable Fly : 12.5 2 x 8 12.5 2 x 10 DB Overhead Press : 22.5 4 x 8 22.5 1 x 7 Tricep Pushdown : 37.5 1 x 3 DB Side Lateral Raises : 10 1 x 20 10 1 x 10 DB Front Lateral Raises : 10 1 x 10 10 1 x 6
March 4 2015
Pull Ups : 20A 2 x 5 20A 1 x 4 30A 2 x 8 30A 1 x 7 35A 1 x 8 35A 2 x 6 Cable Rows : 70 5 x 10 Squats : 45 1 x 10 85 1 x 10 105 1 x 15 Lat Pulldown : 70 3 x 8 55 2 x 10 DB Rows : 30 5 x 10 DB Curls : 10 1 x 30 10 1 x 20
March 3 2015
Dips : 1 x 12 3 x 10 Bench Press : 45 1 x 10 85 1 x 8 95 2 x 6 105 1 x 2 75 1 x f Cable Fly : 12.5 1 x 12 12.5 2 x 10 12.5 2 x 8 DB Overhead Press : 25 1 x 6 25 1 x 7 25 2 x 6 20 1 x 7DB Side Lateral Raises : 10 2 x 10 7.5 1 x 12 DB Front Lateral Raises : 10 1 x 10 10 1 x 8 7.5 1 x 10
March 1 2015
Pull Ups : 35A 3 x 8 30A 3 x 5 40A 3 x 6 Cable Rows : 70 1 x 14 85 1 x 8 70 1 x 12 70 2 x 10 Lat Pulldown : 70 5 x 8 70 1 x 3 DB Curls : 15 1 x 14 15 1 x 12 15 1 x 10 DB Rows : 27.5 1 x 10 30 4 x 10 BB Rows : 35 1 x 10 55 3 x 10 55 1 x 8 DB Rear Delt Raises : 10 1 x 10 12.5 1 x 10 15 3 x 8 Planks : 3 sets Mason Twists : 17.5 3 x 30
February 28 2015
Bench Press : 45 1 x 10 85 1 x 6 95 1 x 6 105 1 x 2 95 1 x 6 95 1 x 7 BB Overhead Press : 45 2 x 10 45 1 x 8 45 2 x 10 Squats : 45 2 x 12 95 1 x 6 95 1 x 8 95 1 x 10 Dips : 4 x 8 DB Press : 20 3 x 10 25 2 x 8 Cable Fly : 12.5 1 x 12 12.5 4 x 8 Tricep Pushdown : 32.5 1 x 3 DB Rear Delt Raises : 7.5 2 x 15 12.5 2 x 10 12.5 1 x 20
February 27 2015
Pull Ups : 40A 3 x 8 30A 3 x 6 Cable Rows : 70 6 x 10 DB Curls : 10 3 x 15 Lat Pulldown : 70 5 x 8 DB Rows : 25 1 x 14 25 2 x 12 27.5 1 x 8 27.5 1 x 10
February 26 2015
Dips : 4 x 8 DB Overhead Press : 22.5 1 x 8 22.5 2 x 7 22.5 2 x 6 Push Ups : 16 sets
February 25 2015
Pull Ups : 25A 2 x 6 25A 1 x 3 35A 2 x 8 35A 1 x 6 40A 3 x 6 DB Rows : 25 5 x 12 Lat Pulldown : 55 5 x 10 DB Curls : 12.5 2 x 13 12.5 1 x 11
February 24 2015
Bench Press : 45 1 x 10 85 1 x 6 95 1 x 5 105 1 x 4 95 1 x 5 85 1 x 6 65 1 x 8 Dips : 3 x 8 Cable Fly : 7.5 3 x 10 12.5 2 x 8 Tricep Pushdown : 32.5 1 x 3 Push Ups : 4 sets
February 22 2015
Pull Ups : 30A 3 x 6 35A 4 x 6 40A 2 x 9 Dips : 4 x 8 Mason Twists : 17.5 3 x 30 Planks : 3 sets Bench Press : 45 1 x 10 85 1 x 6 95 1 x 5 105 1 x 2 110 1 x 1 (PR) Cable Fly : 7.5 3 x 8 12.5 2 x 8 Cable Rows : 70 1 x 12 70 3 x 10 70 1 x 8 DB Rows : 25 1 x 8 27.5 4 x 8 French Press : 27.5 2 x 10 27.5 1 x 8 DB Side Lateral Raises : 7.5 2 x 20 DB Front Lateral Raises : 7.5 1 x 10 7.5 1 x 5
February 21 2015
Pull Ups : 30A 4 x 6 35A 4 x 6 35A 1 x 5 Dips : 4 x 8 DB Overhead Press : 20 3 x 10 20 2 x 8 Bench Press : 45 1 x 10 65 4 x f Cable Rows : 70 4 x 10 55 1 x 10 Lat Pulldown : 55 2 x 12 55 1 x 10 Core
February 18 2015
Bench Press : 45 1 x 8 85 1 x 6 95 1 x 6 105 1 x 4 95 1 x 6 85 1 x 6 Dips : 4 x 8 DB Overhead Press : 22.5 2 x 6 22.5 2 x 8 22.5 1 x 6 Push Ups : 6 x 15 Core
February 17 2015
Lat Pulldown : 70 3 x 8 55 3 x 8 Pull Ups : 35A 3 x 6 40A 2 x 7 40A 3 x 6 40A 1 x 5 DB Rows : 25A 1 x 8 27.5 3 x 8 27.5 1 x 10 Cable Rows : 70 5 x 8 60 3 x 8
February 15 2015
Dips : 4 x 8 1 x 7 Bench Press : 45 1 x 8 85 1 x 6 95 1 x 5 85 1 x 5 75 1 x 8 75 1 x f Push Ups : 9 x 10
February 14 2015
Pull Ups : 25A 1 x 6 25A 1 x 5 25A 1 x 3 30A 1 x 6 30A 1 x 4 40A 3 x 6 40A 1 x 5 DB Rows : 25 1 x 8 27.5 3 x 8 27.5 1 x f Cable Rows : 60 4 x 10 Lat Pulldown : 70 2 x 8 55 2 x 8 55 1 x f DB Curls : 15 2 x 15
February 13 2015
5 km run
February 12 2015
Bench Press : 45 1 x 10 65 1 x 6 85 1 x 6 95 2 x 5 95 1 x 3 65 1 x f Dips : 1 x 8 1 x 6 1 x 8 1 x 4 Push Ups : 7 x 10
February 11 2015
Pull Ups : 25A 1 x 6 25A 1 x 5 30A 2 x 6 30A 2 x 5 40A 1 x 8 40A 1 x 6 40A 1 x 5 40A 1 x 3 DB Rows : 22.5 1 x 8 27.5 4 x 8 22.5 1 x 10 Cable Rows : 70 1 x 8 55 4 x 8 Lat Pulldown : 70 2 x 8 55 1 x 10 55 2 x 8 70 1 x 2
February 10 2015
DB Overhead Press : 22.5 4 x 7 22.5 1 x 6 22.5 1 x 5 DB Side Lateral Raises : 7.5 1 x 20 7.5 2 x 15 DB Front Lateral Raises : 7.5 3 x 10
February 9 2015
Bench Press : 45 1 x 10 65 1 x 7 85 1 x 6 95 1 x 5 100 1 x 3 105 1 x 2 (PR) Dips : 3 x 8 1 x 6 Tricep Pushdown : 42 1 x f 37 1 x f 32 1 x f Push Ups : 7 x 10
February 8 2015
Pull Ups : 25A 2 x 6 25A 1 x 5 30A 2 x 6 30A 1 x 5 Chin Ups : 35A 3 x 6 DB Rows : 22.5 1 x 8 25 1 x 8 27 1 x 8 Lat Pulldown : 70 3 x 8 55 2 x 8 Planks : 3 sets Mason Twists : 17.5 3 x 30
January 23 2015
Pull Ups : 25A 1 x 4 25A 1 x 3 30A 2 x 5 35A 1 x 5 35A 1 x 6 40A 1 x 6 Dips : 25A 2 x 6 30A 2 x 6 35A 2 x 6 40A 1 x 6 Push Ups : 1 x 20 1 x 11 1 x 9
January 22 2015
Bench Press : 45 1 x 10 65 1 x 6 85 1 x 6 85 1 x 5 95 1 x 5 95 1 x 3 Pull Ups : 25A 2 x 3 30A 1 x 6 30A 1 x 5 35A 1 x 5 35A 1 x 6 40A 1 x 5 Dips : 25A 2 x 6 30A 2 x 6 35A 2 x 6 40A 1 x 8 Lat Pulldown : 40 1 x 8 70 1 x 8 55 3 x 10 DB Rear Delt Raises : 5 x 6 DB Side Lateral Raises : 7.5 2 x 15 DB Front Lateral Raises : 7.5 2 x 5
January 20 2015
Bench Press : 45 1 x 10 65 2 x 10 85 1 x 7 95 1 x 2 Pull Ups : 25A 1 x 3 25A 1 x 6 30A 2 x 6 35A 1 x 5 35A 3 x 6 25A 1 x 3 25A 1 x 6 30A 1 x 5 30A 1 x 6 35A 1 x 5 35A 1 x 6 Dips : 25A 1 x 3 25A 1 x 6 30A 1 x 5 30A 1 x 6 35A 1 x 5 35A 1 x 6 Lat Pulldown : 70 2 x 8 55 2 x 8 55 1 x 12 DB Rear Delt Raises : 5 x 6 DB Side Lateral Raises : 7.5 3 x 15 DB Front Lateral Raises : 7.5 3 x 5
January 19 2015
Pull Ups : 45A 1 x f 40A 1 x f 35A 1 x f Dips : 45A 1 x f 40A 1 x f 35A 1 x f
January 13 2015
Pull Ups : 30A 1 x 6 35A 1 x 5 35A 3 x 6 Dips : 30A 1 x 6 35A 4 x 6
January 12 2015
Pull Ups : 30A 1 x 6 35A 1 x 5 40A 3 x 6 30A 1 x 6 35A 1 x 3 40A 1 x 2 45A 1 x 6 45A 2 x 5 Dips : 35A 1 x 6 40A 1 x 6 45A 3 x 6 Bench Press : 45 1 x 10 65 1 x 6 85 1 x 6 95 1 x 3 100 1 x 2 85 1 x 7 Lat Pulldown : 70 2 x 6 55 2 x 8 55 1 x 10 Tricep Pushdown : 35 3 x 10 DB Overhead Press : 20 2 x 8 22.5 2 x 8 25 1 x 6 DB Side Lateral Raises : 7.5 3 x 10 DB Front Lateral Raises : 7.5 3 x 6
January 9 2015
Lat Pulldown : 70 2 x 8 55 3 x 8 Pull Ups : 35A 1 x 6 40A 1 x 5 45A 1 x 5 45A 1 x 6 45A 1 x 3 Dips : 45A 1 x 9 45A 1 x 4 Bench Press : 45 1 x 10 65 1 x 6 75 1 x 6 85 1 x 6 95 1 x 3 100 1 x 3 BB Rows : 35 1 x 8 55 4 x 8 DB Overhead Press : 20 2 x 8 22.5 2 x 6 25 1 x 6 BB Overhead Press : 45 1 x 10 Squats : 45 1 x 10 95 1 x 10 115 2 x 5 120 1 x 5 DB Side Lateral Raises : 7.5 1 x 18 7.5 1 x 10 DB Front Lateral Raises : 7.5 2 x 5
January 8 2015
Pull Ups : 30A 1 x 6 35A 1 x 6 35A 1 x 3 40A 1 x 3 45A 2 x 5 Dips : 45A 1 x 9 45A 3 x 6 Bench Press : 45 1 x 10 65 1 x 5 75 3 x 5 Cable Rows : 40 2 x 8 55 1 x 6 45 1 x 8 45 1 x 6 Squats : 45 1 x 10 95 1 x 10 115 2 x 5 Lat Pulldown : 55 5 x 8 DB Overhead Press : 17.5 2 x 8 20 1 x 8 20 1 x 6 22.5 1 x 6 DB Side Lateral Raises : 10 1 x 6 10 1 x 5 7.5 1 x 8 DB Front Lateral Raises : 10 2 x 5 7.5 1 x 5
January 6 2015
Pull Ups : 30A 1 x 6 35A 1 x 5 40A 1 x 6 45A 1 x 5 45A 1 x 6 45A 1 x 8 Dips : 45A 5 x 9 Bench Press : 45 1 x 6 65 1 x 7 75 1 x 6 95 1 x 1 85 1 x 4 Lat Pulldown : 55 5 x 6 Squats : 45 1 x 5 95 2 x 8 BB Rows : 35 1 x 6 55 4 x 5
January 5 2015
Squats : 45 1 x 10 95 2 x 10 115 2 x 5 Pull Ups : 40A 2 x 6 40A 1 x 5 45A 2 x 6 Dips : 40 3 x 9 45 2 x 10 Bench Press : 45 1 x 10 65 1 x 10 65 1 x 8 75 1 x 7 75 1 x 6 Lat Pulldown : 40 2 x 8 55 1 x 8 55 2 x 6 40 1 x 12 55 2 x 8 DB Overhead Press : 22.5 1 x 8 22.5 1 x 7 22.5 1 x 6 22.5 1 x 5 22.5 1 x 4 DB Side Lateral Raises : 7.5 2 x 15 DB Front Lateral Raises : 7.5 2 x 5
January 2 2015
Lat Pulldown : 40 3 x 8 55 2 x 6 40 2 x 8 55 1 x 8 25 1 x 12 Bench Press : 45 1 x 10 65 1 x 10 85 2 x 6 70 1 x 8 45 1 x 8 65 1 x 8 70 1 x 8 DB Overhead Press : 25 1 x 6 22.5 2 x 8 22.5 1 x 7 22.5 1 x 6 22.5 1 x 5 Pull Ups : 60A 3 x 6 Dips : 60A 3 x 8 DB Side Lateral Raises : 10 3 x 6 DB Front Lateral Raises : 10 3 x 3
December 28 2014
Pull Ups : 60A 1 x 8 50A 1 x 6 45A 1 x 6 45A 2 x 5 DB Overhead Press : 20 1 x 12 20 4 x 8 Squats : 45 1 x 5 95 1 x 5 105 1 x 5 110 2 x 5 Bench Press : 45 1 x 8 65 1 x 12 75 2 x 6 75 1 x 5