2017 Log
July 16 2017
4 km run
July 15 2017
Pull Ups : 8 sets BB Rows : 5 sets Lat Pulldown : 5 sets Cable Rows : 5 sets DB Rear Delt Raises : 3 sets
July 13 2017
Bench Press : 6 sets Dips : 4 sets Hanging Leg Raises : 3 sets BB Overhead Press : 3 sets BB Behind Neck Press : 3 sets BB Front Raises : 3 sets BB Upright Rows : 3 sets
July 12 2017
Pull Ups : 4 sets Chin Ups : 4 sets German Hang : 4 sets Lat Pulldown : 5 sets Cable Rows : 5 sets
July 10 2017
Pull Ups : 4 sets Chin Ups : 4 sets German Hang : 4 sets Lat Pulldown : 5 sets Cable Rows : 5 sets
July 9 2017
Dips : 4 sets L Sits : 4 sets DB Overhead Press : 30 5 sets Handstand Push Ups : 4 sets
July 8 2017
Box Jumps : 4 sets Pull Ups : 5 sets Hanging Leg Raises : 5 sets BB Rows : 5 sets Chin Ups : 2 sets
July 7 2017
Bench Press : 95 1 x 5 115 1 x 5 125 1 x 5 130 1 x 4 125 1 x 4 115 1 x 6 Dips : 4 sets L Sits : 3 sets Hanging Leg Raises : 3 sets DB Incline Press : 35 5 sets DB Side Lateral Raises : 10 4 sets
July 6 2017
6 km run
July 5 2017
Pull Ups : 2 sets Chin Ups : 2 sets DB Shoulder Press : 5 sets Cable Rows : 4 sets Hanging Leg Raises : 3 sets Machine Chest Press : 3 sets DB Side Lateral Raises : 4 sets
July 4 2017
Bench Press : 95 1 x 5 115 1 x 5 135 1 x 3 140 1 x 2 145 1 x 1 115 1 x 7 DB Incline Press : 35 5 sets Dips : 4 sets Tricep Pushdown : 4 sets 5 km run Pull Ups : 3 sets Chin Ups : 3 sets German Hang : 4 sets L Sits : 4 sets
June 28 2017
Pull Ups : 4 sets Chin Ups : 2 sets Cable Rows : 5 sets Assisted Pull Ups : 4 sets BB Rows : 65 5 sets BB Curls : 3 sets DB Curls : 2 sets Face Pulls : 3 sets L Sits : 3 sets
June 27 2017
DB Press : 5 sets DB Overhead Press : 5 sets Dips : 4 sets Push Ups : 3 sets Tricep Pushdown : 4 sets French Press : 4 sets
June 27 2017
Pull Ups : 4 sets Lat Pulldown : 5 sets Cable Rows : 5 sets BB Curls : 4 sets
June 25 2017
Bench Press : 95 1 x 5 115 1 x 5 125 5 x 5 DB Incline Press : 35 1 x 6 45 4 x 6 Cable Fly : 12.5 6 x 8 Tricep Pushdown : 25 4 x 10
June 23 2017
Pull Ups : 3 sets Deadlift : 135 1 x 5 185 1 x 5 225 5 x 5 Lat Pulldown : 35 1 x 8 45 4 x 8 Cable Rows : 35 1 x 12 45 4 x 8 BB Curls : 25 3 x 8 DB Rear Delt Raises : 10 3 x 8
June 18 2017
Bench Press : 95 1 x 5 115 5 x 8 DB Incline Press : 6 sets Dips : 4 sets Tricep Pushdown : 4 sets
June 17 2017
Squats : 95 1 x 8 115 1 x 5 135 1 x 5 155 4 x 5 DB Lunges : 30 5 sets Leg Curls : 5 sets Leg Press : 135 1 x 8 225 5 x 8
June 15 2017
Bench Press : 95 1 x 5 115 1 x 5 125 1 x 5 130 1 x 5 115 3 x 5 DB Incline Press : 6 sets French Press : 4 sets BB Skull Crusher : 4 sets
June 14 2017
Pull Ups : 5 sets DB Rows : 5 sets Lat Pulldown : 5 sets BB Rows : 5 sets
June 13 2017
Box Jumps : 5 sets Single Leg Squats : 4 sets DB Lunges : 4 sets Single Leg Deadlift : 4 sets Calf Raises : 3 sets
June 12 2017
Pull Ups : 4 sets Chin Ups : 2 sets Cable Rows : 5 sets Lat Pulldown : 5 sets
June 11 2017
DB Press : 6 sets Cable Fly : 5 sets Tricep Pushdown : 4 sets Front Plate Raises : 4 sets
June 9 2017
Deadlift : 5 sets Lat Pulldown : 5 sets DB Rows : 5 sets BB Curls : 4 sets
June 8 2017
Bench Press : 5 sets DB Incline Press : 4 sets DB Press : 4 sets Cable Fly : 4 sets French Press : 3 sets
June 7 2017
Squats : 5 sets Single Leg Squats : 4 sets DB Lunges : 4 sets Leg Press : 4 sets
June 6 2017
BB Overhead Press : 4 sets DB Overhead Press : 4 sets Landmine Shoulder Press : 4 sets DB Side Lateral Raises : 4 sets DB Rear Delt Raises : 4 sets
June 5 2017
Pull Ups : 3 sets Chin Ups : 3 sets Lat Pulldown : 5 sets Landmine Rows : 5 sets BB Curls : 4 sets
June 4 2017
Bench Press : 5 sets Dips : 4 sets Cable Fly : 4 sets Hanging Leg Raises : 4 sets Push Ups : 4 sets
June 3 2017
Squats : 6 sets Leg Press : 4 sets DB Lunges : 4 sets
June 2 2017
BB Overhead Press : 4 sets BB Behind Neck Press : 4 sets BB Front Raises : 4 sets BB Upright Rows : 4 sets Arnold Press : 5 sets DB Side Lateral Raises : 5 sets
June 1 2017
Pull Ups : 5 sets Chin Ups : 3 sets Lat Pulldown : 5 sets Cable Rows : 5 sets BB Curls : 4 sets
May 31 2017
Dips : 4 sets DB Press : 5 sets DB Incline Press : 5 sets Tricep Pushdown : 4 sets French Press : 4 sets
May 30 2017
Squats : 5 sets DB Lunges : 4 sets Leg Press : 4 sets Leg Curls : 4 sets
May 29 2017
Pull Ups : 4 sets Cable Rows : 5 sets Lat Pulldown : 5 sets Hanging Leg Raises : 4 sets BB Curls : 4 sets DB Curls : 3 sets
May 27 2017
DB Incline Press : 5 sets Bench Press : 5 sets French Press : 4 sets Push Ups : 3 sets
May 24 2017
Pull Ups : 3 sets Chin Ups : 3 sets Lat Pulldown : 5 sets Landmine Rows : 4 sets DB Rows : 5 sets BB Curls : 4 sets DB Curls : 3 sets
May 19 2017
BB Overhead Press : 4 sets BB Behind Neck Press : 4 sets BB Front Raises : 4 sets BB Upright Rows : 4 sets DB Overhead Press : 5 sets DB Side Lateral Raises : 5 sets DB Front Lateral Raises : 3 sets
May 16 2017
Squats : 85 1 x 10 105 1 x 5 155 1 x 5 175 4 x 5 Leg Press : 5 sets DB Lunges : 4 sets Romanian Deadlift : 4 sets
May 15 2017
DB Incline Press : 5 sets DB Press : 5 sets Dips : 4 sets French Press : 4 sets Machine Chest Press : 5 sets Front Plate Raises : 3 sets
May 14 2017
Deadlift : 135 1 x 5 185 1 x 5 225 5 x 5 Pull Ups : 4 sets Chin Ups : 2 sets Lat Pulldown : 8 sets Cable Rows : 5 sets DB Rows : 5 sets DB Curls : 4 sets BB Curls : 4 sets
May 13 2017
Bench Press : 95 1 x 6 115 1 x 6 135 3 x 4 115 2 x 6 DB Press : 5 sets Dips : 4 sets DB Overhead Press : 5 sets DB Side Lateral Raises : 5 sets
May 12 2017
Pull Ups : 4 sets Leg Raises : 4 sets Cable Rows : 5 sets Lat Pulldown : 5 sets BB Curls : 4 sets
May 9 2017
Squats : 95 1 x 5 115 1 x 5 135 1 x 5 185 4 x 5 DB Lunges : 4 sets Leg Press : 4 sets
May 8 2017
BB Rows : 5 sets Pull Ups : 4 sets Cable Rows : 5 sets Lat Pulldown : 5 sets BB Curls : 4 sets
May 7 2017
Squats : 95 1 x 5 115 1 x 5 135 1 x 5 185 4 x 5 DB Lunges : 4 sets Leg Press : 5 sets
May 6 2017
Bench Press : 95 1 x 6 115 1 x 6 135 2 x 4 135 2 x 3 115 1 x 2 DB Overhead Press : 5 sets Cable Fly : 4 sets Tricep Pushdown : 4 sets Push Ups Dips
May 4 2017
Deadlift : 135 1 x 5 185 1 x 5 235 5 x 5 Pull Ups : 4 sets DB Rows : 5 sets Lat Pulldown : 5 sets Cable Rows : 5 sets BB Curls : 4 sets
May 3 2017
DB Press : 5 sets DB Incline Press : 4 sets Cable Fly : 4 sets Landmine Oblique Twists : 3 sets Landmine Shoulder Press : 4 sets DB Side Lateral Raises : 4 sets
May 2 2017
Deadlift : 135 1 x 5 185 1 x 5 235 3 x 5 185 2 x 8 Cable Rows : 5 sets Lat Pulldown : 8 sets DB Curls : 5 sets
May 1 2017
Bench Press : 95 1 x 5 115 1 x 5 135 2 x 4 135 3 x 3 95 1 x f Cable Fly : 5 sets Tricep Pushdown : 4 sets Dips : 4 sets
April 28 2017
Back
April 27 2017
Chest
April 26 2017
Shoulder
April 25 2017
Back & Bi
April 24 2017
Chest & Tri
April 20 2017
DB Press : 6 sets Lat Pulldown : 6 sets DB Overhead Press : 4 sets DB Rows : 4 sets Cable Fly : 4 sets BB Rows : 4 sets BB Skull Crushers : 3 sets
April 19 2017
Bench Press : 95 1 x 5 115 1 x 5 135 2 x 4 135 1 x 3 115 2 x 6 Squats : 95 1 x 5 135 1 x 5 185 5 x 5 Lat Pulldown : 5 sets DB Overhead Press : 5 sets
April 17 2017
Bench Press : 95 1 x 5 115 1 x 5 135 5 x 5 DB Incline Press : 5 sets Lat Pulldown : 5 sets DB Rows : 5 sets
April 15 2017
Bench Press : 95 1 x 5 115 1 x 5 135 3 x 3 DB Incline Press : 5 sets Cable Fly : 4 sets Tricep Pushdown : 4 sets French Press : 4 sets
April 13 2017
Deadlift : 135 1 x 5 185 1 x 5 225 1 x 5 245 2 x 5 225 2 x 5 Lat Pulldown : 5 sets DB Curls : 5 sets
April 11 2017
Squats : 95 1 x 8 135 1 x 5 185 5 x 5 Leg Curls : 5 sets Leg Press : 5 sets DB Lunges : 4 sets
April 7 2017
BB Overhead Press : 5 sets DB Overhead Press : 5 sets Lateral Raises : 5 sets Rear Delt Raises : 5 sets
April 6 2017
Bench Press : 95 1 x 5 115 1 x 5 135 4 x 3 115 1 x f DB Incline Press : 5 sets Dips : 4 sets French Press : 4 sets
April 5 2017
Squats : 95 1 x 8 135 1 x 5 185 5 x 5 Leg Curls : 5 sets Leg Press : 5 sets DB Lunges : 4 sets
April 2 2017
BB Overhead Press : 6 sets BB Behind Neck Press : 6 sets BB Front Raises : 6 sets BB Upright Rows : 6 sets Bench Press : 95 1 x 5 115 1 x 5 135 2 x 4 135 3 x 3 115 2 x f DB Press : 5 sets Fly : 4 sets Tricep Pushdown : 4 sets French Press : 3 sets
April 1 2017
Pull Ups : 2 sets Sumo Deadlift : 135 1 x 5 185 1 x 5 225 1 x 5 245 1 x 5 265 1 x 5 Deadlift : 225 3 x 5 Lat Pulldown : 8 sets
March 30 2017
BB Overhead Press : 6 sets BB Behind Neck Press : 6 sets BB Front Raises : 6 sets BB Upright Rows : 6 sets DB Overhead Press : 5 sets DB Side Lateral Raises : 4 sets
March 29 2017
Bench Press : 95 1 x 5 Squats : 95 1 x 6 135 1 x 5 185 1 x 5 205 4 x 5 135 1 x f Leg Curls : 5 sets Leg Press : 5 sets DB Lunges : 4 sets
March 28 2017
Bench Press : 95 1 x 5 115 1 x 5 135 5 x 4 DB Incline Press : 5 sets Weighted Dips : 3 sets Cable Fly : 5 sets French Press : 4 sets
March 27 2017
Pull Ups : 5 sets Lat Pulldown : 6 sets
March 26 2017
Bench Press : 3 sets BB Overhead Press : 5 sets DB Incline Press : 5 sets Arnold Press : 4 sets DB Side Lateral Raises : 4 sets
March 24 2017
Squats : 95 1 x 5 135 1 x 5 185 5 x 5 Leg Curls : 5 sets
March 23 2017
Bench Press : 95 1 x 5 115 1 x 5 135 3 x 4 135 2 x 3 115 1 x f DB Incline Press : 5 sets Cable Fly : 4 sets Tricep Pushdown : 4 sets
March 22 2017
Deadlift : 135 1 x 5 185 1 x 5 225 1 x 5 245 1 x 5 225 3 x 5 Sumo Deadlift : 225 1 x 5 275 3 x 1 Cable Rows : 5 sets Lat Pulldown : 5 sets DB Curls : 4 sets
March 20 2017
BB Overhead Press : 45 1 x 8 65 1 x 5 75 3 x 5 65 1 x f BB Overhead Press : 25 4 x 10 BB Behind Neck Press : 25 4 x 10 BB Front Raises : 25 4 x 10 BB Upright Rows : 25 4 x 10 DB Overhead Press : 5 sets DB Side Lateral Raises : 4 sets
March 19 2017
Squats : 95 1 x 8 135 1 x 5 185 5 x 5 Leg Curls : 5 sets Leg Press : 5 sets Calf Raises : 4 sets
March 18 2017
Bench Press : 95 1 x 6 115 1 x 4 135 5 x 3 115 5 x 5 DB Incline Press : 5 sets Weighted Dips : 4 sets Cable Fly : 4 sets Tricep Pushdown : 4 sets
March 17 2017
Pull Ups : 4 sets Deadlift : 135 1 x 8 185 1 x 5 225 5 x 5 Sumo Deadlift : 135 3 sets Lat Pulldown : 5 sets Cable Rows : 5 sets
March 16 2017
BB Overhead Press : 6 sets DB Overhead Press : 5 sets Arnold Press : 3 sets DB Side Lateral Raises : 6 sets
March 15 2017
Squats : 95 1 x 5 115 1 x 5 135 1 x 5 155 1 x 3 175 1 x 3 195 1 x 3 205 3 x 3 135 1 x f Leg Curls : 5 sets Leg Press : 5 sets DB Lunges : 4 sets
March 13 2017
Bench Press : 95 1 x 5 115 1 x 5 135 3 x 5 DB Incline Press : 5 sets Weighted Dips : 5 sets French Press : 5 sets Cable Fly : 5 sets Tricep Pushdown : 3 sets
March 12 2017
Pull Ups : 4 sets Chin Ups : 3 sets BB Rows : 5 sets Lat Pulldown : 5 sets DB Curls : 4 sets
March 11 2017
BB Overhead Press : 6 sets Arnold Press : 5 sets DB Rear Delt Raise : 3 sets
March 10 2017
Leg Curls : 4 sets Squats : 95 1 x 5 115 1 x 5 135 1 x 5 155 1 x 3 175 1 x 3 195 1 x 3 205 3 x 3 (PR) Leg Curls : 4 sets Leg Press : 4 sets Calf Raises : 4 sets
March 9 2017
Bench Press : 95 1 x 6 115 1 x 5 135 2 x 3 135 2 x 2 115 4 x 6 Cable Fly : 5 sets Machine Chest Press : 4 sets DB Incline Press : 4 sets Tricep Pushdown : 4 sets Hanging Leg Raises : 3 sets
March 8 2017
Pull Ups : 4 sets Cable Rows : 4 sets BB Rows : 4 sets BB Curls : 5 sets Landmine Rows : 4 sets DB Curls : 3 sets
March 6 2017
DB Press : 5 sets Lat Pulldown : 8 sets Cable Fly : 4 sets DB Curls : 3 sets Squats : 95 1 x 5 135 1 x 5 185 2 x 5 155 2 x 6 Leg Press : 4 sets Glute Ham Raises : 3 sets
March 4 2017
Bench Press : 95 1 x 5 135 3 x 3 115 2 x f Lat Pulldown : 6 sets DB Press : 5 sets DB Rows : 4 sets BB Curls : 3 sets French Press : 3 sets
March 3 2017
DB Overhead Press : 5 sets Arnold Press : 3 sets DB Rear Delt Raises : 4 setsDB Side Lateral Raises : 4 sets
March 2 2017
Squats : 95 1 x 8 135 1 x 6 175 1 x 5 185 4 x 5 155 1 x 5
March 1 2017
Bench Press : 95 1 x 6 115 1 x 5 135 3 x 4 135 2 x 3 95 1 x f DB Incline Press : 5 sets Cable Fly : 5 sets Tricep Pushdown : 4 sets French Press : 4 sets
February 28 2017
Sumo Deadlift : 135 1 x 8 185 1 x 5 225 1 x 5 245 1 x 3 265 1 x 3 Deadlift : 225 3 x 5 205 1 x 5 Lat Pulldown : 5 sets Cable Rows : 5 sets DB Curls : 3 sets
February 26 2017
Squats : 95 1 x 8 135 1 x 5 155 1 x 5 175 5 x 5 135 1 x 5 BB Overhead Press : 45 1 x 8 65 2 x 5 70 2 x 5 65 2 x 5 DB Overhead Press : 6 sets DB Side Lateral Raises : 3 sets
February 18 2017
Squats : 95 1 x 5 135 1 x 5 155 1 x 5 175 1 x 5 185 3 x 5 BB Overhead Press : 35 1 x 8 55 1 x 8 75 4 x 5 Lat Pulldown : 5 sets DB Press : 5 sets
February 17 2017
Pull Ups : 5 sets Pendlay Rows : 65 1 x 8 85 4 x 8 Lat Pulldown : 5 sets DB Rows : 5 sets DB Curls : 4 sets
February 16 2017
Bench Press : 95 1 x 5 135 2 x 5 135 1 x 4 135 2 x 3 Dips : 25 4 sets Tricep Pushdown : 4 sets Bench Press : 95 4 x f
February 11 2017
Deadlift : 135 1 x 5 185 1 x 5 205 1 x 5 225 1 x 5 245 2 x 3 225 2 x 5 135 1 x f Lat Pulldown : 5 sets DB Rows : 5 sets DB Curls : 4 sets
February 10 2017
Bench Press : 95 1 x 5 115 1 x 5 135 2 x 4 135 3 x 3 115 1 x f DB Incline Press : 45 5 sets BB Skull Crushers : 40 5 sets Dips : A 5 x f
February 9 2017
BB Rows : 65 1 x 5 95 4 x 4 BB Overhead Press : 5 sets Bench Press : 95 1 x 5 115 1 x 10 115 2 x 8
February 7 2017
Bench Press : 95 1 x 5 115 1 x 5 135 3 x 4 135 2 x 3 115 1 x f Pull Ups : 4 sets Squats : 95 1 x 5 135 1 x 5 165 1 x 5 175 3 x 5 155 1 x 5 135 1 x 5 DB Incline Press : 4 sets Lat Pulldown : 4 sets Cable Fly : 4 sets Lateral Raises : 4 sets
February 6 2017
Bench Press : 95 1 x 5 115 1 x 5 135 2 x 4 135 3 x 3 95 1 x f Pull Ups : 4 sets Dips : 10 5 sets Cable Rows : 5 sets BB Overhead Press : 2 sets BB Behind Neck Press : 2 sets BB Front Raises : 2 sets BB Upright Rows : 2 sets
February 3 2017
Deadlift : 135 3 x f Bench Press : 95 1 x f 105 1 x f Squats : 95 1 x f 105 3 x f Pull Ups : 5 sets Dips : 25 3 sets 2 sets
February 2 2017
Deadlift : 135 1 x 5 185 1 x 5 205 1 x 5 225 1 x 5 245 1 x 3 245 1 x 2 225 2 x 5 135 2 x f Lat Pulldown : 5 sets DB Rows : 3 sets Clean : 45 5 sets
January 31 2017
Bench Press : 95 1 x 5 115 1 x 3 135 5 x 3 115 1 x 4 Incline Press : 5 sets Tricep Pushdown : 4 sets DB Incline Press : 5 sets
January 27 2017
Bench Press : 125 5 x 5 Weighted Dips : 4 sets DB Press : 4 sets French Press : 4 sets Tricep Pushdown : 4 sets
January 26 2017
Squats : 135 1 x 5 155 1 x 5 175 1 x 5 185 2 x 3 155 2 x 8
January 24 2017
Bench Press : 130 4 x 4 DB Incline Press : 45 4 sets Dips : 4 sets Front Plate Raises : 25 4 sets
January 23 2017
Pull Ups : 4 sets Pendlay Rows : 95 4 x 6 DB Rows : 45 5 x 8 Lat Pulldown : 5 sets DB Rear Delt Raises : 5 sets
January 21 2017
Bench Press : 125 5 x 5 DB Overhead Press : 4 sets DB Press : 4 sets
January 20 2017
Deadlift : 135 1 x 5 185 1 x 5 205 1 x 5 225 4 x 5 Pull Ups : 4 sets Lat Pulldown : 4 sets
January 18 2017
DB Press : 5 sets DB Incline Press : 5 sets Dips : 3 sets Cable Fly : 5 sets DB Side Lateral Raises : 5 sets
January 17 2017
Pull Ups : 5 sets Deadlift : 5 sets DB Rear Delt Raises : 5 sets
January 16 2017
Bench Press : 125 5 sets BB Skull Crushers : 4 sets Cable Fly : 4 sets DB Press : 5 sets Tricep Pushdown : 3 sets Dips : 3 sets
January 14 2017
Squats : 155 5 sets BB Overhead Press : 65 5 sets Bench Press : 120 5 sets DB Rows : 40 5 sets
January 13 2017
Pendlay Rows : 3 sets Deadlift : 3 sets BB Overhead Press : 4 sets Pull Ups : 5 sets Lat Pulldown : 5 sets
January 12 2017
Bench Press DB Press Lat Pulldown DB Curls
January 10 2017
Bench Press Incline Press DB Press Tricep Pushdown
January 9 2017
Weighted Dips Pull UpsClose Grip Lat Pulldown Straight Arm Pulldown
January 6 2017
Bench Press Squats Hanging Leg Raises
January 4 2017
DB Incline Press DB Overhead Press Lat Pulldown Arnold Press
January 3 2017
DB Press DB Overhead Press Pullups Cable Rows DB Curls