| Barbell Squat | 31 | 5 |
| Barbell Squat | 35 | 5 |
| Barbell Squat | 40 | 5 |
| Barbell Squat | 40 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 85 | 10 |
| Chin-Up | 3 | NA |
| Chin-Up | 2 | NA |
| Chin-Up | 2 | NA |
| Dumbbell Bulgarian Split Squat | 12 | 5 |
| Front Barbell Squat | 31 | 5 |
| Front Barbell Squat | 35 | 5 |
| Front Barbell Squat | 40 | 5 |
| Front Barbell Squat | 40 | 5 |
| Hang Clean | 31 | 1 |
| Leg Extensions | 10 | 12 |
| Leg Extensions | 15 | 12 |
| Leg Extensions | 20 | 12 |
| Leg Extensions | 25 | 5 |
| Leg Extensions | 25 | 5 |
| Lying Leg Curls | 10 | 12 |
| Lying Leg Curls | 15 | 12 |
| Lying Leg Curls | 20 | 12 |
| Lying Leg Curls | 22 | 12 |
| Lying Leg Curls | 25 | 12 |
| Overhead Barbell Squat | 10 | 12 |
| Overhead Barbell Squat | 10 | 10 |
| Power Clean | 40 | 1 |
| Standing Barbell Calf Raise | 40 | 25 |
| Standing Barbell Calf Raise | 40 | 20 |
| Standing Barbell Calf Raise | 45 | 15 |
| Standing Barbell Calf Raise | 50 | 15 |
| Standing Barbell Calf Raise | 55 | 15 |
| Standing Barbell Calf Raise | 60 | 10 |
2012-11-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Front Barbell Squat | 30 | 5 |
| Front Barbell Squat | 40 | 5 |
| Hang Clean | 30 | 3 |
| Hang Clean | 40 | 3 |
| Hang Clean | 40 | 3 |
| Hang Clean | 40 | 1 |
| Pendlay Row | 40 | 20 |
| Power Clean and Jerk | 40 | 3 |
| Power Clean and Jerk | 40 | 3 |
| Power Clean and Jerk | 40 | 3 |
| Power Clean | 40 | 3 |
| Power Clean | 40 | 3 |
| Power Clean | 40 | 3 |
| Power Clean | 40 | 3 |
| Power Clean | 40 | 3 |
2012-11-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 31.0 | 15 |
| Barbell Bench Press | 31.0 | 10 |
| Barbell Squat | 10.0 | 6 |
| Barbell Squat | 15.0 | 6 |
| Barbell Squat | 20.0 | 6 |
| Barbell Squat | 25.0 | 6 |
| Barbell Squat | 30.0 | 6 |
| Bent Over Barbell Row | 10.0 | 6 |
| Bent Over Barbell Row | 15.0 | 6 |
| Bent Over Barbell Row | 20.0 | 6 |
| Bent Over Barbell Row | 25.0 | 6 |
| Bent Over Barbell Row | 30.0 | 6 |
| Bent Over Barbell Row | 30.0 | 6 |
| Bent Over Barbell Row | 30.0 | 6 |
| Dimel Deadlift | 10.0 | 6 |
| Dimel Deadlift | 15.0 | 6 |
| Dimel Deadlift | 20.0 | 6 |
| Dimel Deadlift | 25.0 | 6 |
| Dimel Deadlift | 30.0 | 6 |
| Double Kettlebell Clean and Press | 16.0 | 5 |
| Double Kettlebell Clean and Press | 16.0 | 5 |
| Double Kettlebell Clean and Press | 16.0 | 5 |
| Double Long Cycle | 16.0 | 5 |
| Double Long Cycle | 16.0 | 5 |
| Double Long Cycle | 16.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 16.0 | 5 |
| Double Long Cycle | 16.0 | 5 |
| Double Long Cycle | 16.0 | 5 |
| Double Long Cycle | 16.0 | 5 |
| Double Long Cycle | 16.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 16.0 | 5 |
| Double Long Cycle | 16.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Flexed-Arm Hang | 0.2 | NA |
| Front Barbell Squat | 10.0 | 6 |
| Front Barbell Squat | 15.0 | 6 |
| Front Barbell Squat | 20.0 | 6 |
| Front Barbell Squat | 25.0 | 6 |
| Front Barbell Squat | 30.0 | 6 |
| Front Barbell Squat | 30.0 | 6 |
| Front Barbell Squat | 30.0 | 6 |
| Hang Clean | 10.0 | 6 |
| Hang Clean | 15.0 | 6 |
| Hang Clean | 20.0 | 6 |
| Hang Clean | 25.0 | 6 |
| Hang Clean | 30.0 | 6 |
| Hang Clean | 30.0 | 6 |
| Hang Clean | 30.0 | 6 |
| Hang High Pull | 10.0 | 6 |
| Hang High Pull | 15.0 | 6 |
| Hang High Pull | 20.0 | 6 |
| Hang High Pull | 25.0 | 6 |
| Hang High Pull | 30.0 | 6 |
| Long Cycle | 12.0 | 5 |
| One-Arm Barbell Deadlift | 30.0 | 8 |
| One-Arm Barbell Deadlift | 30.0 | 8 |
| Push Press | 10.0 | 6 |
| Push Press | 15.0 | 6 |
| Push Press | 20.0 | 6 |
| Push Press | 25.0 | 6 |
| Push Press | 30.0 | 6 |
| Push Press | 30.0 | 6 |
| Push Press | 30.0 | 6 |
| Romanian Deadlift | 10.0 | 6 |
| Romanian Deadlift | 15.0 | 6 |
| Romanian Deadlift | 20.0 | 6 |
| Romanian Deadlift | 25.0 | 6 |
| Romanian Deadlift | 30.0 | 6 |
| Romanian Deadlift | 30.0 | 6 |
| Romanian Deadlift | 30.0 | 6 |
| Standing Barbell Shoulder Press (OHP) | 31.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 31.0 | 10 |
| Stiff Leg Barbell Good Morning | 10.0 | 6 |
| Stiff Leg Barbell Good Morning | 15.0 | 6 |
| Stiff Leg Barbell Good Morning | 20.0 | 6 |
| Stiff Leg Barbell Good Morning | 25.0 | 6 |
| Stiff Leg Barbell Good Morning | 30.0 | 6 |
| Thrusters | 25.0 | 8 |
| Thrusters | 30.0 | 8 |
2012-11-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 31.0 | 5 |
| Barbell Squat | 75.0 | 5 |
| Barbell Squat | 85.0 | 5 |
| Barbell Squat | 95.0 | 5 |
| Double Long Cycle | 16.0 | 8 |
| Double Long Cycle | 16.0 | 8 |
| Dumbbell Side Lateral Raise | 3.5 | 10 |
| Dumbbell Side Lateral Raise | 3.5 | 10 |
| Dumbbell Side Lateral Raise | 3.5 | 10 |
| EZ-Bar Curl | 18.0 | 8 |
| EZ-Bar Curl | 20.5 | 8 |
| EZ-Bar Curl | 20.5 | 8 |
| Front Plate Raise | 5.0 | 10 |
| Front Plate Raise | 15.0 | 5 |
| Front Plate Raise | 10.0 | 10 |
| Hang High Pull | 13.0 | 5 |
| Hang High Pull | 23.0 | 5 |
| Hang High Pull | 48.0 | 3 |
| Hang High Pull | 48.0 | 3 |
| Hang High Pull | 48.0 | 3 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 3.5 | 10 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 3.5 | 10 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 3.5 | 10 |
| Lying Rear Delt Raise | 2.5 | 10 |
| Lying Rear Delt Raise | 3.5 | 10 |
| Lying Rear Delt Raise | 3.5 | 10 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 65.0 | 3 |
| Pendlay Row | 65.0 | 3 |
| Pendlay Row | 70.0 | 3 |
| Pendlay Row | 70.0 | 3 |
| Pendlay Row | 70.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 31.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 41.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 51.0 | 5 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
2012-11-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 40.0 | 10 |
| Barbell Deadlift | 60.0 | 10 |
| Barbell Deadlift | 90.0 | 10 |
| Barbell Deadlift | 90.0 | 10 |
| Barbell Deadlift | 100.0 | 10 |
| Barbell Squat | 40.0 | 5 |
| Barbell Squat | 55.0 | 5 |
| Barbell Squat | 75.0 | 5 |
| Barbell Squat | 85.5 | 5 |
| Barbell Squat | 95.0 | 8 |
| Barbell Squat | 100.0 | 5 |
| Barbell Squat | 105.0 | 3 |
| Barbell Squat | 112.5 | 1 |
| Barbell Squat | 115.0 | 1 |
| Barbell Squat | 120.0 | 1 |
| Close-Grip EZ Bar Curl | 13.0 | 10 |
| Close-Grip EZ Bar Curl | 13.0 | 10 |
| EZ-Bar Curl | 13.0 | 10 |
| Hand Gripper | 45.0 | 10 |
| Hand Gripper | 68.0 | 5 |
| Reverse Barbell Curl | 13.0 | 10 |
| Reverse Barbell Curl | 13.0 | 10 |
2012-11-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 21.0 | 50 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Incline Bench Press | 35.0 | 5 |
| Barbell Incline Bench Press | 40.0 | 5 |
| Barbell Incline Bench Press | 40.0 | 5 |
| Bent-Arm Barbell Pullover | 8.0 | 10 |
| Bent-Arm Barbell Pullover | 10.5 | 10 |
| Bent-Arm Barbell Pullover | 13.0 | 10 |
| Bent-Arm Barbell Pullover | 13.0 | 10 |
| Dumbbell Flyes | 5.0 | 5 |
| Dumbbell Flyes | 2.5 | 10 |
| Dumbbell Flyes | 5.0 | 10 |
| Dumbbell Flyes | 5.0 | 10 |
| Dumbbell Flyes | 5.0 | 10 |
| Dumbbell Side Lateral Raise | 5.0 | 10 |
| Dumbbell Side Lateral Raise | 5.0 | 10 |
| Dumbbell Side Lateral Raise | 5.0 | 10 |
| Front Dumbbell Raise | 5.0 | 5 |
| Front Plate Raise | 10.0 | 10 |
| Front Plate Raise | 10.0 | 10 |
| Front Plate Raise | 10.0 | 10 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 5.0 | 10 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 5.0 | 10 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 2.5 | 10 |
| Lying Rear Delt Raise | 2.5 | 10 |
| Lying Rear Delt Raise | 5.0 | 8 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 8 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 6 |
2012-11-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 45.0 | 5 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Squat | 25.0 | 5 |
| Barbell Squat | 45.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 75.0 | 5 |
| Barbell Squat | 85.0 | 5 |
| Bent-Over Rear Delt Raise | 2.0 | 10 |
| Bent-Over Rear Delt Raise | 1.2 | 10 |
| Bent-Over Rear Delt Raise | 1.2 | 10 |
| Close-Grip EZ Bar Curl | 18.0 | 10 |
| Close-Grip EZ Bar Curl | 18.0 | 10 |
| Close-Grip EZ Bar Curl | 18.0 | 5 |
| Dumbbell Side Lateral Raise | 2.5 | 10 |
| Dumbbell Side Lateral Raise | 2.5 | 10 |
| Dumbbell Side Lateral Raise | 2.5 | 10 |
| EZ-Bar Curl | 22.0 | 10 |
| EZ-Bar Curl | 22.0 | 10 |
| EZ-Bar Curl | 18.0 | 10 |
| Front Plate Raise | 2.5 | 10 |
| Front Plate Raise | 5.0 | 10 |
| Front Plate Raise | 5.0 | 10 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 2.5 | 10 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 2.0 | 10 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 1.2 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| Pendlay Row | 40.0 | 5 |
| Pendlay Row | 60.0 | 2 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 62.5 | 5 |
| Pendlay Row | 65.0 | 5 |
| Pendlay Row | 67.5 | 5 |
| Reverse Barbell Curl | 18.0 | 10 |
| Reverse Barbell Curl | 18.0 | 10 |
| Reverse Barbell Curl | 18.0 | 6 |
| Standing Overhead Barbell Triceps Extension | 8.0 | 10 |
| Standing Overhead Barbell Triceps Extension | 8.0 | 10 |
| Standing Overhead Barbell Triceps Extension | 10.5 | 10 |
2012-11-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 90.0 | 5 |
| Close-Grip EZ Bar Curl | 10.5 | 15 |
| Close-Grip EZ Bar Curl | 18.0 | 10 |
| Close-Grip EZ Bar Curl | 18.0 | 10 |
| Close-Grip EZ Bar Curl | 22.0 | 10 |
| Dimel Deadlift | 40.0 | 15 |
| Dimel Deadlift | 40.0 | 15 |
| Dimel Deadlift | 40.0 | 15 |
| EZ-Bar Curl | 10.5 | 15 |
| EZ-Bar Curl | 18.0 | 10 |
| EZ-Bar Curl | 18.0 | 10 |
| EZ-Bar Curl | 22.0 | 10 |
| Hang High Pull | 22.0 | 5 |
| Hang High Pull | 22.0 | 5 |
| Hang High Pull | 40.0 | 5 |
| Hang High Pull | 40.0 | 3 |
| Pendlay Row | 40.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Reverse Barbell Curl | 10.5 | 15 |
| Reverse Barbell Curl | 18.0 | 10 |
| Reverse Barbell Curl | 18.0 | 10 |
| Reverse Barbell Curl | 22.0 | 5 |
| Upright Barbell Row | 10.5 | 15 |
2012-11-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Bench Press | 67.5 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 72.5 | 1 |
| Dumbbell Side Lateral Raise | 2.5 | 10 |
| Dumbbell Side Lateral Raise | 2.5 | 10 |
| Dumbbell Side Lateral Raise | 2.5 | 10 |
| Front Plate Raise | 5.0 | 10 |
| Front Plate Raise | 10.0 | 10 |
| Front Plate Raise | 5.0 | 10 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 2.5 | 10 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 2.5 | 10 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 2.5 | 10 |
| One-Arm Dumbbell Floor Press | 10.0 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| Standing Overhead Barbell Triceps Extension | 8.0 | 10 |
| Standing Overhead Barbell Triceps Extension | 10.5 | 10 |
| Standing Overhead Barbell Triceps Extension | 10.5 | 10 |
2012-11-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 90.0 | 8 |
| Barbell Deadlift | 90.0 | 8 |
| Barbell Deadlift | 100.0 | 8 |
| Barbell Deadlift | 110.0 | 3 |
| Barbell Deadlift | 130.0 | 3 |
| Barbell Deadlift | 135.0 | 2 |
| Bent-Arm Barbell Pullover | 13.0 | 8 |
| Close-Grip Barbell Bench Press | 25.0 | 5 |
| Close-Grip Barbell Bench Press | 35.0 | 5 |
| Close-Grip Barbell Bench Press | 40.0 | 5 |
| Close-Grip EZ Bar Curl | 18.0 | 10 |
| Close-Grip EZ Bar Curl | 18.0 | 10 |
| Dip Station Bent Leg Raise | 10.0 | 10 |
| Dip Station Bent Leg Raise | 10.0 | 10 |
| Dumbbell Side Lateral Raise | 2.5 | 8 |
| Dumbbell Side Lateral Raise | 2.5 | 8 |
| Dumbbell Side Lateral Raise | 2.5 | 8 |
| EZ-Bar Curl | 18.0 | 10 |
| EZ-Bar Curl | 18.0 | 10 |
| Front Plate Raise | 5.0 | 8 |
| Front Plate Raise | 10.0 | 8 |
| Front Plate Raise | 10.0 | 8 |
| Front Plate Raise | 5.0 | 8 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 2.5 | 15 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 2.5 | 15 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 2.5 | 15 |
| One-Arm Dumbbell Row | 7.5 | 10 |
| One-Arm Dumbbell Row | 12.0 | 10 |
| Reverse Barbell Curl | 18.0 | 10 |
| Reverse Barbell Curl | 18.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 25.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 52.5 | 3 |
| Standing Barbell Shoulder Press (OHP) | 55.0 | 1 |
| Standing Overhead Barbell Triceps Extension | 13.0 | 8 |
2012-10-31
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Curl | 21.0 | 8 |
| Barbell Curl | 21.0 | 8 |
| Barbell Glute Bridge | 55.0 | 8 |
| Barbell Glute Bridge | 55.0 | 8 |
| Barbell Glute Bridge | 55.0 | 8 |
| Barbell Incline Bench Press | 35.0 | 5 |
| Barbell Incline Bench Press | 35.0 | 10 |
| Barbell Incline Bench Press | 35.0 | 10 |
| Barbell Incline Bench Press | 35.0 | 5 |
| Barbell Incline Bench Press | 35.0 | 5 |
| Barbell Squat | 35.0 | 5 |
| Barbell Squat | 40.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 75.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 85.0 | 5 |
| Barbell Squat | 89.0 | 3 |
| Barbell Squat | 94.0 | 3 |
| Dimel Deadlift | 51.0 | 15 |
| Dimel Deadlift | 51.0 | 15 |
| Dimel Deadlift | 51.0 | 10 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 2.5 | 15 |
| Pendlay Row | 51.0 | 5 |
| Pendlay Row | 55.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 62.5 | 5 |
| Pendlay Row | 65.0 | 5 |
| Reverse Barbell Curl | 21.0 | 8 |
| Reverse Barbell Curl | 21.0 | 8 |
| Standing Dumbbell Calf Raise | 16.0 | 25 |
| Standing Dumbbell Calf Raise | 16.0 | 25 |
| Standing Dumbbell Calf Raise | 16.0 | 15 |
| Standing Dumbbell Calf Raise | 16.0 | 15 |
| Standing Dumbbell Calf Raise | 16.0 | 20 |
| Standing One-Arm Dumbbell Triceps Extension | 7.5 | 8 |
2012-10-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 35.0 | 5 |
| Barbell Squat | 55.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Dimel Deadlift | 51.0 | 10 |
| Dimel Deadlift | 55.0 | 10 |
| Dimel Deadlift | 55.0 | 10 |
| Dumbbell Lying Rear Lateral Raise | 7.5 | 5 |
| Dumbbell Lying Rear Lateral Raise | 7.5 | 5 |
| Hammer Dumbbell Curl | 7.5 | 10 |
| Hammer Dumbbell Curl | 7.5 | 10 |
| Long Cycle | 16.0 | 10 |
| Overhead Barbell Squat | 21.0 | 5 |
| Overhead Barbell Squat | 25.0 | 5 |
| Pendlay Row | 55.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 63.5 | 5 |
2012-10-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 91.0 | 3 |
| Barbell Deadlift | 111.0 | 3 |
| Barbell Deadlift | 125.0 | 3 |
| Barbell Deadlift | 130.0 | 2 |
| Barbell Deadlift | 140.0 | 1 |
| Barbell Deadlift | 155.0 | 1 |
| Barbell Glute Bridge | 45.0 | 10 |
| Barbell Glute Bridge | 50.0 | 10 |
| Barbell Incline Bench Press | 35.0 | 5 |
| Barbell Incline Bench Press | 35.0 | 5 |
| Barbell Incline Bench Press | 40.0 | 5 |
| Barbell Incline Bench Press | 45.0 | 5 |
| Barbell Incline Bench Press | 50.0 | 5 |
| Barbell Squat | 41.0 | 10 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 85.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Bent-Arm Dumbbell Pullover | 12.0 | 5 |
| Bent-Arm Dumbbell Pullover | 16.0 | 8 |
| Bent-Arm Dumbbell Pullover | 16.0 | 8 |
| Dip Station Bent Leg Raise | 10.0 | 10 |
| Dip Station Bent Leg Raise | 10.0 | 10 |
| Double Kettlebell Swing | 16.0 | 10 |
| Double Kettlebell Swing | 16.0 | 10 |
| Goblet Squat (kettlebell) | 32.0 | 5 |
| One-Arm Dumbbell Floor Press | 7.5 | 8 |
| One-Arm Dumbbell Floor Press | 10.0 | 8 |
| One-Arm Dumbbell Floor Press | 11.0 | 8 |
| One-Arm Kettlebell Floor Press | 12.0 | 8 |
| One-Arm Kettlebell Swing | 16.0 | 10 |
| One-Arm Kettlebell Swing | 16.0 | 10 |
| Push-Up | 10.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 11.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 47.5 | 4 |
| Standing Dumbbell Calf Raise | 16.0 | 25 |
| Standing Dumbbell Calf Raise | 16.0 | 25 |
| Standing Dumbbell Calf Raise | 16.0 | 25 |
| Standing One-Arm Dumbbell Triceps Extension | 7.5 | 8 |
| Standing One-Arm Dumbbell Triceps Extension | 7.5 | 8 |
2012-10-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 41.0 | 5 |
| Barbell Bench Press | 51.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Bench Press | 65.0 | 5 |
| Close-Grip Barbell Bench Press | 41.0 | 5 |
| Close-Grip Barbell Bench Press | 41.0 | 5 |
| Close-Grip Barbell Bench Press | 45.0 | 5 |
| Incline Dumbbell Flyes | 8.5 | 3 |
| Incline Dumbbell Flyes | 6.0 | 8 |
| Incline Dumbbell Flyes | 6.0 | 8 |
| Incline Dumbbell Flyes | 6.0 | 8 |
| Lying Dumbbell Tricep Extension | 6.0 | 8 |
| Lying Dumbbell Tricep Extension | 6.0 | 8 |
| Standing Dumbbell Triceps Extension | 12.0 | 10 |
| Standing One-Arm Dumbbell Triceps Extension | 6.0 | 10 |
| Standing One-Arm Dumbbell Triceps Extension | 6.0 | 10 |
| Standing One-Arm Dumbbell Triceps Extension | 6.0 | 10 |
2012-10-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 67.5 | 5 |
| Barbell Deadlift | 62.5 | 1 |
| Barbell Squat | 10.0 | 5 |
| Barbell Squat | 40.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 75.0 | 5 |
| Barbell Squat | 87.5 | 5 |
| Pendlay Row | 30.0 | 5 |
| Pendlay Row | 35.0 | 5 |
| Pendlay Row | 45.0 | 5 |
| Pendlay Row | 50.0 | 5 |
| Pendlay Row | 62.5 | 5 |
| Power Clean | 45.0 | 1 |
| Triceps Pushdown | 20.0 | 10 |
| Triceps Pushdown | 25.0 | 10 |
| Triceps Pushdown | 30.0 | 5 |
2012-10-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 31.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 68.5 | 3 |
| Barbell Bench Press | 51.0 | 8 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 40.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 75.0 | 5 |
| Barbell Squat | 86.0 | 5 |
| Barbell Squat | 90.0 | 3 |
| Pendlay Row | 41.0 | 5 |
| Pendlay Row | 46.0 | 5 |
| Pendlay Row | 55.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 62.5 | 5 |
| Pendlay Row | 51.0 | 10 |
| Standing One-Arm Dumbbell Triceps Extension | 8.5 | 10 |
| Standing One-Arm Dumbbell Triceps Extension | 8.5 | 3 |
2012-10-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 85 | 3 |
| Barbell Deadlift | 85 | 3 |
| Barbell Deadlift | 85 | 3 |
| Barbell Deadlift | 85 | 3 |
| Barbell Deadlift | 85 | 3 |
| Barbell Deadlift | 85 | 3 |
| Barbell Deadlift | 85 | 3 |
| Barbell Deadlift | 85 | 3 |
| Barbell Deadlift | 85 | 3 |
| Barbell Deadlift | 85 | 3 |
| Barbell Deadlift | 95 | 3 |
| Barbell Deadlift | 95 | 3 |
| Barbell Deadlift | 95 | 3 |
| Barbell Deadlift | 95 | 3 |
| Barbell Deadlift | 95 | 3 |
| Barbell Deadlift | 95 | 3 |
| Barbell Deadlift | 95 | 3 |
| Barbell Deadlift | 95 | 3 |
| Barbell Deadlift | 95 | 3 |
| Barbell Deadlift | 95 | 3 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 105 | 3 |
| Barbell Deadlift | 105 | 3 |
| Barbell Deadlift | 105 | 3 |
| Barbell Deadlift | 105 | 3 |
| Barbell Deadlift | 105 | 3 |
| Barbell Deadlift | 115 | 2 |
| Barbell Deadlift | 125 | 1 |
| Barbell Deadlift | 130 | 1 |
| Barbell Deadlift | 135 | 1 |
| Barbell Deadlift | 151 | 1 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 55 | 5 |
| Barbell Squat | 55 | 5 |
| Barbell Squat | 55 | 5 |
| Barbell Squat | 55 | 5 |
| Barbell Squat | 55 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 65 | 5 |
| Barbell Squat | 65 | 5 |
| Barbell Squat | 65 | 5 |
| Barbell Squat | 65 | 5 |
| Barbell Squat | 65 | 5 |
| Barbell Squat | 70 | 3 |
| Barbell Squat | 70 | 3 |
| Barbell Squat | 70 | 3 |
| Barbell Squat | 70 | 3 |
| Barbell Squat | 70 | 3 |
| Barbell Squat | 75 | 3 |
| Barbell Squat | 75 | 3 |
| Barbell Squat | 75 | 3 |
| Barbell Squat | 75 | 3 |
| Barbell Squat | 75 | 3 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 4 |
| Standing Barbell Shoulder Press (OHP) | 35 | 4 |
| Standing Barbell Shoulder Press (OHP) | 35 | 3 |
| Standing Barbell Shoulder Press (OHP) | 35 | 3 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
2012-10-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 31 | 5 |
| Barbell Bench Press | 41 | 5 |
| Barbell Bench Press | 45 | 5 |
| Barbell Bench Press | 55 | 5 |
| Barbell Bench Press | 66 | 5 |
| Barbell Squat | 21 | 5 |
| Barbell Squat | 21 | 5 |
| Barbell Squat | 41 | 5 |
| Barbell Squat | 51 | 5 |
| Barbell Squat | 61 | 5 |
| Barbell Squat | 71 | 5 |
| Barbell Squat | 85 | 5 |
| One-Arm Kettlebell Clean | 16 | 12 |
| One-Arm Kettlebell Snatch | 16 | 12 |
| One-Arm Kettlebell Swing | 16 | 12 |
| Pendlay Row | 26 | 5 |
| Pendlay Row | 41 | 5 |
| Pendlay Row | 51 | 5 |
| Pendlay Row | 55 | 5 |
| Pendlay Row | 60 | 5 |
2012-10-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 31.0 | 5 |
| Barbell Bench Press | 41.0 | 5 |
| Barbell Bench Press | 45.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 66.0 | 3 |
| Barbell Bench Press | 51.0 | 12 |
| Barbell Squat | 31.0 | 5 |
| Barbell Squat | 31.0 | 5 |
| Barbell Squat | 51.0 | 5 |
| Barbell Squat | 51.0 | 5 |
| Barbell Squat | 61.0 | 5 |
| Barbell Squat | 71.0 | 5 |
| Barbell Squat | 85.0 | 3 |
| Barbell Squat | 65.0 | 20 |
| Bent Over Barbell Row | 25.0 | 5 |
| Bent Over Barbell Row | 30.0 | 5 |
| Bent Over Barbell Row | 35.0 | 5 |
| Bent Over Barbell Row | 40.0 | 5 |
| Bent Over Barbell Row | 50.0 | 5 |
| Bent Over Barbell Row | 40.0 | 12 |
| Double Kettlebell Clean | 16.0 | 3 |
| Double Kettlebell Clean | 16.0 | 3 |
| Double Kettlebell Clean | 16.0 | 8 |
| Double Kettlebell Clean | 16.0 | 12 |
| Double Kettlebell Swing | 16.0 | 8 |
| Standing One-Arm Dumbbell Triceps Extension | 7.5 | 8 |
| Standing One-Arm Dumbbell Triceps Extension | 7.5 | 8 |
| Standing One-Arm Dumbbell Triceps Extension | 7.5 | 8 |
2012-10-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 81 | 5 |
| Barbell Deadlift | 81 | 5 |
| Barbell Deadlift | 101 | 5 |
| Barbell Deadlift | 116 | 5 |
| Barbell Squat | 11 | 20 |
| Barbell Squat | 41 | 5 |
| Barbell Squat | 51 | 5 |
| Barbell Squat | 61 | 5 |
| Barbell Squat | 61 | 5 |
| Double Kettlebell Clean | 16 | 5 |
| Double Kettlebell Clean | 16 | 5 |
| Double Kettlebell Clean | 16 | 5 |
| Double Long Cycle | 16 | 5 |
| Double Long Cycle | 16 | 5 |
| Standing Barbell Shoulder Press (OHP) | 26 | 5 |
| Standing Barbell Shoulder Press (OHP) | 31 | 5 |
| Standing Barbell Shoulder Press (OHP) | 36 | 5 |
| Standing Barbell Shoulder Press (OHP) | 46 | 5 |
| Walked up the stairs (in lieu of the elevator) | 160 | 160 |
| Walked up the stairs (in lieu of the elevator) | 160 | 160 |
2012-10-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 45.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 62.5 | 5 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 35.0 | 5 |
| Barbell Squat | 45.0 | 5 |
| Barbell Squat | 55.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Bent Over Barbell Row | 20.0 | 5 |
| Bent Over Barbell Row | 30.0 | 5 |
| Bent Over Barbell Row | 35.0 | 5 |
| Bent Over Barbell Row | 40.0 | 5 |
| Bent Over Barbell Row | 50.0 | 5 |
| Chin-Up | 3.0 | NA |
| Knees-To-Elbows | 5.0 | 5 |
| Knees-To-Elbows | 3.0 | 3 |
| Weighted Decline Sit-Up | 10.0 | 8 |
| Weighted Decline Sit-Up | 10.0 | 8 |
| Weighted Hyperextension | 10.0 | 8 |
| Weighted Hyperextension | 20.0 | 8 |
2012-09-30
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 10.0 | 5.0 |
| Barbell Bench Press | 10.0 | 5.0 |
| Barbell Bench Press | 30.0 | 5.0 |
| Barbell Bench Press | 35.0 | 5.0 |
| Barbell Bench Press | 45.0 | 5.0 |
| Barbell Bench Press | 50.0 | 5.0 |
| Barbell Bench Press | 62.5 | 3.0 |
| Barbell Bench Press | 47.5 | 8.0 |
| Barbell Squat | 20.0 | 5.0 |
| Barbell Squat | 20.0 | 5.0 |
| Barbell Squat | 35.0 | 5.0 |
| Barbell Squat | 45.0 | 5.0 |
| Barbell Squat | 55.0 | 5.0 |
| Barbell Squat | 65.0 | 5.0 |
| Barbell Squat | 80.0 | 3.0 |
| Barbell Squat | 60.0 | 8.0 |
| Bent Over Barbell Row | 20.0 | 5.0 |
| Bent Over Barbell Row | 30.0 | 5.0 |
| Bent Over Barbell Row | 35.0 | 5.0 |
| Bent Over Barbell Row | 40.0 | 5.0 |
| Bent Over Barbell Row | 50.0 | 3.0 |
| Bent Over Barbell Row | 37.5 | 8.0 |
| Bent-Arm Dumbbell Pullover | 12.0 | 8.0 |
| Bent-Arm Dumbbell Pullover | 12.0 | 8.0 |
| Bent-Arm Dumbbell Pullover | 12.0 | 8.0 |
| Face Pull | 10.0 | 8.0 |
| Face Pull | 12.5 | 8.0 |
| Face Pull | 12.5 | 8.0 |
| Hammer Dumbbell Curl | 10.0 | 8.0 |
| Hammer Dumbbell Curl | 12.0 | 8.0 |
| Hammer Dumbbell Curl | 12.0 | 8.0 |
| Hiking | NA | 3.9 |
| Standing One-Arm Dumbbell Triceps Extension | 6.0 | 8.0 |
| Standing One-Arm Dumbbell Triceps Extension | 8.0 | 8.0 |
| Standing One-Arm Dumbbell Triceps Extension | 10.0 | 7.0 |
2012-09-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 71.0 | 5 |
| Barbell Deadlift | 81.0 | 5 |
| Barbell Deadlift | 96.0 | 5 |
| Barbell Deadlift | 113.5 | 5 |
| Barbell Squat | 36.0 | 5 |
| Barbell Squat | 46.0 | 5 |
| Barbell Squat | 56.0 | 5 |
| Barbell Squat | 56.0 | 5 |
| Barbell Squat | 21.0 | 5 |
| Double Kettlebell Clean | 12.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Knees-To-Elbows | 5.0 | 5 |
| Knees-To-Elbows | 5.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 26.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 31.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 36.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 46.0 | 5 |
2012-09-26
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 25 | 5 |
| Barbell Bench Press | 35 | 5 |
| Barbell Bench Press | 40 | 5 |
| Barbell Bench Press | 50 | 5 |
| Barbell Bench Press | 60 | 5 |
| Barbell Squat | 20 | 10 |
| Barbell Squat | 35 | 5 |
| Barbell Squat | 45 | 5 |
| Barbell Squat | 55 | 5 |
| Barbell Squat | 65 | 5 |
| Barbell Squat | 80 | 5 |
| Barbell Squat | 50 | 20 |
| Bent Over Barbell Row | 20 | 5 |
| Bent Over Barbell Row | 25 | 5 |
| Bent Over Barbell Row | 30 | 5 |
| Bent Over Barbell Row | 35 | 5 |
| Bent Over Barbell Row | 45 | 5 |
| Weighted Decline Sit-Up | 5 | 8 |
| Weighted Decline Sit-Up | 5 | 8 |
| Weighted Decline Sit-Up | 5 | 8 |
| Weighted Decline Sit-Up | 5 | 8 |
| Weighted Hyperextension | 10 | 8 |
| Weighted Hyperextension | 10 | 8 |
2012-09-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hiking | NA | 8.2 |
2012-09-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Alternate Hammer Dumbbell Curl | 11.5 | 8 |
| Alternate Hammer Dumbbell Curl | 11.5 | 8 |
| Barbell Curl | 22.0 | 8 |
| Barbell Curl | 32.0 | 3 |
| Bench Dip (Seated Dip) | 5.0 | 5 |
| Bench Dip (Seated Dip) | 8.0 | 8 |
| Bent Over Barbell Row | 22.0 | 8 |
| Bent Over Barbell Row | 32.0 | 8 |
| Bent Over Barbell Row | 42.0 | 5 |
| Bent Over Barbell Row | 47.0 | 5 |
| Bent Over Barbell Row | 49.5 | 5 |
| Bent Over Barbell Row | 49.5 | 5 |
| Bent Over Barbell Row | 49.5 | 5 |
| Double Kettlebell Clean | 12.0 | 10 |
| Double Kettlebell Snatch | 12.0 | 10 |
| Knees-To-Elbows | 5.0 | 5 |
| Knees-To-Elbows | 4.0 | 4 |
| Reverse Barbell Curl | 22.0 | 8 |
2012-09-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 12 | 5 |
| Barbell Squat | 12 | 5 |
| Barbell Squat | 42 | 5 |
| Barbell Squat | 42 | 5 |
| Barbell Squat | 62 | 5 |
| Barbell Squat | 62 | 5 |
| Barbell Squat | 72 | 5 |
| Barbell Squat | 72 | 5 |
| Chin-Up | 4 | NA |
| Chin-Up | 4 | NA |
| Chin-Up | 3 | NA |
| Double Kettlebell Clean | 12 | 5 |
| Double Kettlebell Clean | 12 | 5 |
| Double Kettlebell Clean | 12 | 5 |
| Double Kettlebell Swing | 12 | 5 |
| Double Kettlebell Swing | 12 | 5 |
| Double Kettlebell Swing | 12 | 5 |
| Standing Barbell Shoulder Press (OHP) | 12 | 5 |
| Standing Barbell Shoulder Press (OHP) | 22 | 5 |
| Standing Barbell Shoulder Press (OHP) | 22 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42 | 5 |
| Standing Barbell Shoulder Press (OHP) | 47 | 3 |
| Standing Barbell Shoulder Press (OHP) | 47 | 5 |
| Standing Barbell Shoulder Press (OHP) | 47 | 5 |
| Standing Barbell Shoulder Press (OHP) | 47 | 5 |
2012-09-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 92 | 5.0 |
| Barbell Deadlift | 112 | 5.0 |
| Barbell Deadlift | 122 | 5.0 |
| Barbell Deadlift | 132 | 3.0 |
| Double Kettlebell Clean | 12 | 5.0 |
| Double Kettlebell Clean | 12 | 5.0 |
| Double Kettlebell Clean | 12 | 5.0 |
| Double Kettlebell Clean | 12 | 5.0 |
| Double Kettlebell Clean | 12 | 5.0 |
| Double Kettlebell Clean | 12 | 5.0 |
| Double Kettlebell Clean | 12 | 5.0 |
| Double Kettlebell Clean | 12 | 5.0 |
| Double Kettlebell Clean | 12 | 5.0 |
| Double Kettlebell Clean | 12 | 5.0 |
| Double Kettlebell Clean | 12 | 1.0 |
| Double Kettlebell Clean | 12 | 1.0 |
| Double Kettlebell Press | 12 | 5.0 |
| Double Kettlebell Press | 12 | 5.0 |
| Double Kettlebell Press | 12 | 5.0 |
| Double Kettlebell Snatch | 12 | 5.0 |
| Double Kettlebell Snatch | 12 | 5.0 |
| Double Kettlebell Snatch | 12 | 5.0 |
| Double Kettlebell Swing | 12 | 10.0 |
| Double Kettlebell Swing | 12 | 10.0 |
| Double Kettlebell Swing | 12 | 10.0 |
| Double Kettlebell Swing | 12 | 1.0 |
| Double Kettlebell Swing | 12 | 1.0 |
| Hiking | NA | 5.9 |
| Knees-To-Elbows | 5 | 5.0 |
| One-Arm Kettlebell Swing | 12 | 30.0 |
| Rack Deadlift | 112 | 5.0 |
2012-09-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 32.0 | 5 |
| Barbell Bench Press | 32.0 | 5 |
| Barbell Bench Press | 32.0 | 5 |
| Barbell Bench Press | 64.5 | 5 |
| Barbell Bench Press | 64.5 | 5 |
| Barbell Bench Press | 64.5 | 4 |
| Barbell Bench Press | 42.0 | 10 |
| Barbell Bench Press | 42.0 | 10 |
| Barbell Bench Press | 42.0 | 10 |
| Double Kettlebell Clean | 12.0 | 10 |
| Double Kettlebell Clean | 12.0 | 5 |
| Double Kettlebell Clean | 12.0 | 5 |
| Double Kettlebell Clean | 12.0 | 5 |
| Double Kettlebell Press | 12.0 | 5 |
| Double Kettlebell Press | 12.0 | 5 |
| Double Kettlebell Press | 12.0 | 5 |
| Double Kettlebell Snatch | 12.0 | 5 |
| Double Kettlebell Snatch | 12.0 | 3 |
| Double Kettlebell Snatch | 12.0 | 3 |
| Double Kettlebell Snatch | 12.0 | 3 |
| Double Kettlebell Snatch | 12.0 | 3 |
| Double Kettlebell Snatch | 12.0 | 3 |
| Double Kettlebell Swing | 12.0 | 10 |
| Double Kettlebell Swing | 12.0 | 10 |
| Double Kettlebell Swing | 12.0 | 10 |
| Double Kettlebell Swing | 12.0 | 10 |
| Double Kettlebell Swing | 12.0 | 10 |
| One-Arm Kettlebell Snatch | 12.0 | 5 |
| Parallel-Grip Pull-Up | 4.0 | NA |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Parallel-Grip Pull-Up | 1.0 | NA |
| Rack Deadlift | 62.0 | 5 |
| Rack Deadlift | 62.0 | 5 |
| Rack Deadlift | 92.0 | 5 |
| Rack Deadlift | 112.0 | 5 |
| Rack Deadlift | 112.0 | 5 |
| Rack Deadlift | 112.0 | 5 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
2012-09-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 32 | 5 |
| Barbell Bench Press | 32 | 5 |
| Barbell Bench Press | 62 | 5 |
| Barbell Bench Press | 62 | 5 |
| Barbell Bench Press | 62 | 5 |
| Barbell Deadlift | 92 | 5 |
| Barbell Deadlift | 112 | 5 |
| Barbell Shrug | 62 | 10 |
| Barbell Shrug | 62 | 10 |
| Chin-Up | 1 | NA |
| Chin-Up | 2 | NA |
| Chin-Up | 3 | NA |
| Chin-Up | 4 | NA |
| Chin-Up | 3 | NA |
| Chin-Up | 2 | NA |
| Chin-Up | 1 | NA |
| Kettlebell Clean and Press | 12 | 5 |
| Kettlebell Press | 12 | 10 |
| Kettlebell Press | 20 | 3 |
| One-Arm Kettlebell Clean | 12 | 5 |
| One-Arm Kettlebell Clean | 12 | 10 |
| One-Arm Kettlebell Clean | 12 | 10 |
| One-Arm Kettlebell Snatch | 12 | 5 |
| One-Arm Kettlebell Snatch | 12 | 10 |
| One-Arm Kettlebell Swing | 12 | 10 |
| One-Arm Kettlebell Swing | 12 | 10 |
| Rack Deadlift | 62 | 5 |
| Rack Deadlift | 62 | 5 |
| Rack Deadlift | 62 | 5 |
| Rack Deadlift | 82 | 5 |
| Rack Deadlift | 92 | 5 |
| Rack Deadlift | 92 | 5 |
| Rack Deadlift | 92 | 5 |
2012-09-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Light Walking (secondary e.g. commute, on the job, etc) | 180 | NA |
2012-09-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Light Walking (secondary e.g. commute, on the job, etc) | 240 | NA |
| Light Walking (secondary e.g. commute, on the job, etc) | 120 | NA |
2012-09-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 20.0 | 5 |
| Barbell Bench Press | 20.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 62.5 | 5 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Deadlift | 70.0 | 5 |
| Barbell Deadlift | 85.0 | 5 |
| Barbell Deadlift | 110.0 | 5 |
| Barbell Deadlift | 110.0 | 5 |
| Barbell Deadlift | 110.0 | 5 |
| Barbell Squat | 10.0 | 5 |
| Barbell Squat | 10.0 | 5 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 85.0 | 5 |
| Barbell Squat | 85.0 | 5 |
| Barbell Squat | 85.0 | 5 |
| T-Bar Row | 20.0 | 5 |
| T-Bar Row | 40.0 | 5 |
| T-Bar Row | 50.0 | 5 |
2012-08-31
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 62 | 5 |
| Barbell Deadlift | 82 | 5 |
| Barbell Deadlift | 82 | 5 |
| Barbell Deadlift | 112 | 3 |
| Barbell Deadlift | 122 | 2 |
| Barbell Deadlift | 132 | 1 |
| Barbell Deadlift | 132 | 1 |
| Barbell Deadlift | 137 | 1 |
| Chin-Up | 6 | NA |
| Dip Station Bent Leg Raise | 20 | 20 |
| Goblet Squat (kettlebell) | 12 | 20 |
| Hang Clean | 25 | 1 |
| Hang Clean | 25 | 1 |
| Hang Clean | 25 | 1 |
| Hang Clean | 25 | 1 |
| Hang Clean | 25 | 1 |
| Hang Clean | 25 | 1 |
| Hang Clean | 25 | 1 |
| Hang Clean | 25 | 1 |
| Hang Clean | 30 | 1 |
| Hang Clean | 30 | 1 |
| Hang Clean | 30 | 1 |
| Hang Clean | 30 | 1 |
| Hang Clean | 30 | 1 |
| Hang Clean | 30 | 1 |
| Hang Clean | 30 | 1 |
| Hang Clean | 30 | 1 |
| Hang Clean | 30 | 1 |
| Hang Clean | 30 | 1 |
| Kettlebell Press | 12 | 5 |
| Kettlebell Press | 20 | 1 |
| One-Arm Kettlebell Clean | 12 | 3 |
| One-Arm Kettlebell Clean | 12 | 3 |
| One-Arm Kettlebell Clean | 12 | 3 |
| One-Arm Kettlebell Clean | 12 | 3 |
| One-Arm Kettlebell Clean | 12 | 3 |
| One-Arm Kettlebell Clean | 20 | 1 |
| One-Arm Kettlebell Snatch | 12 | 3 |
| One-Arm Kettlebell Snatch | 12 | 3 |
| One-Arm Kettlebell Snatch | 12 | 3 |
| One-Arm Kettlebell Snatch | 12 | 3 |
| One-Arm Kettlebell Snatch | 12 | 3 |
| One-Arm Kettlebell Swing | 8 | 5 |
| One-Arm Kettlebell Swing | 8 | 5 |
| One-Arm Kettlebell Swing | 8 | 5 |
| One-Arm Kettlebell Swing | 12 | 5 |
| One-Arm Kettlebell Swing | 12 | 5 |
| One-Arm Kettlebell Swing | 12 | 5 |
| Pendlay Row | 62 | 5 |
| Pendlay Row | 62 | 5 |
| Pendlay Row | 62 | 5 |
| Pendlay Row | 62 | 5 |
| Pendlay Row | 62 | 5 |
| Romanian Deadlift | 32 | 10 |
| Romanian Deadlift | 32 | 15 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 25 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing One-Arm Dumbbell Shoulder Press | 15 | 10 |
2012-08-30
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| One-Arm Kettlebell Snatch | 12 | 5 |
| One-Arm Kettlebell Swing | 12 | 8 |
2012-08-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 32.0 | 5 |
| Barbell Bench Press | 32.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 62.0 | 5 |
| Barbell Bench Press | 62.0 | 5 |
| Barbell Bench Press | 62.0 | 5 |
| Barbell Bench Press | 63.0 | 5 |
| Barbell Bench Press | 64.0 | 5 |
| Barbell Deadlift | 82.0 | 5 |
| Barbell Deadlift | 82.0 | 5 |
| Barbell Deadlift | 112.0 | 5 |
| Barbell Deadlift | 122.0 | 5 |
| Barbell Deadlift | 132.0 | 1 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 90.0 | 3 |
| Barbell Squat | 100.0 | 1 |
| Barbell Squat | 105.0 | 1 |
| Barbell Squat | 110.0 | 1 |
| Barbell Squat | 55.0 | 15 |
| Body Weight Bulgarian Split Squat | 10.0 | 10 |
| One-Arm Kettlebell Clean | 8.0 | 5 |
| One-Arm Kettlebell Clean | 8.0 | 5 |
| One-Arm Kettlebell Snatch | 8.0 | 5 |
| One-Arm Kettlebell Snatch | 8.0 | 5 |
| One-Arm Kettlebell Snatch | 8.0 | 10 |
| One-Arm Kettlebell Snatch | 8.0 | 5 |
| One-Arm Kettlebell Snatch | 8.0 | 20 |
| One-Arm Kettlebell Swing | 8.0 | 10 |
| One-Arm Kettlebell Swing | 8.0 | 10 |
| One-Arm Kettlebell Swing | 8.0 | 10 |
| One-Arm Kettlebell Swing | 8.0 | 5 |
| One-Arm Kettlebell Swing | 8.0 | 5 |
| One-Arm Kettlebell Swing | 20.0 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 21.5 | 5 |
| Standing One-Arm Dumbbell Shoulder Press | 12.5 | 5 |
| Standing One-Arm Dumbbell Shoulder Press | 17.5 | 5 |
| Standing One-Arm Dumbbell Shoulder Press | 17.5 | 5 |
| Standing One-Arm Dumbbell Shoulder Press | 19.0 | 5 |
| Standing One-Arm Dumbbell Shoulder Press | 17.5 | 5 |
| Standing One-Arm Dumbbell Shoulder Press | 21.5 | 3 |
| T-Bar Row | 20.0 | 10 |
| T-Bar Row | 40.0 | 5 |
| Two-Arm Kettlebell Swing | 20.0 | 5 |
| Two-Arm Kettlebell Swing | 20.0 | 5 |
2012-08-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hand Gripper | 68 | 5 |
| Hand Gripper | 68 | 5 |
| Hand Gripper | 45 | 10 |
| Hand Gripper | 45 | 15 |
2012-08-26
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Curl | 20 | 10 |
| Barbell Glute Bridge | NA | 10 |
| Barbell Squat | 30 | 20 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 85 | 5 |
| Barbell Squat | 85 | 3 |
| Barbell Squat | 90 | 3 |
| Barbell Squat | 100 | 1 |
| Barbell Squat | 100 | 1 |
| Barbell Squat | 50 | 20 |
| Body Weight Bulgarian Split Squat | 5 | 5 |
| Dumbbell Bench Press | 22 | 5 |
| Dumbbell Bench Press | 26 | 3 |
| Dumbbell Bench Press | 30 | 1 |
| Hang Clean | 20 | 10 |
| Reverse Barbell Curl | 20 | 5 |
| Romanian Deadlift | 20 | 20 |
| Standing Barbell Shoulder Press (OHP) | 10 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40 | 5 |
| T-Bar Row | 30 | 5 |
| T-Bar Row | 50 | 5 |
| T-Bar Row | 60 | 5 |
| T-Bar Row | 60 | 5 |
| Upright Barbell Row | 20 | 10 |
| Zercher Squat | 20 | 10 |
2012-08-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 32.0 | 20 |
| Barbell Bench Press | 62.0 | 5 |
| Barbell Bench Press | 65.5 | 5 |
| Barbell Bench Press | 62.0 | 3 |
| Barbell Bench Press | 47.0 | 10 |
| Barbell Bench Press | 47.0 | 10 |
| Barbell Bench Press | 47.0 | 10 |
| Barbell Bench Press | 47.0 | 4 |
| Chin-Up | 1.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 2.0 | NA |
| Dip Station Bent Leg Raise | 2.0 | 2 |
| Dip Station Bent Leg Raise | 5.0 | 5 |
| Hand Gripper | 68.0 | 10 |
| Hand Gripper | 68.0 | 5 |
| Hand Gripper | 68.0 | 5 |
| Hand Gripper | 68.0 | 5 |
| Hand Gripper | 68.0 | 5 |
| Hang Clean | 19.5 | 10 |
| Hang Clean | 19.5 | 10 |
| Hang Clean | 42.0 | 5 |
| One-Arm Kettlebell Snatch | 8.0 | 10 |
| One-Arm Kettlebell Swing | 8.0 | 20 |
| Overhead Barbell Squat | 12.5 | 5 |
| Overhead Barbell Squat | 19.5 | 5 |
| Overhead Barbell Squat | 19.5 | 5 |
| Pendlay Row | 29.5 | 10 |
| Pendlay Row | 42.0 | 10 |
| Pendlay Row | 62.0 | 5 |
| Pendlay Row | 62.0 | 5 |
| Pendlay Row | 62.0 | 5 |
| Pendlay Row | 67.0 | 5 |
| Power Clean | 29.5 | 5 |
| Power Clean | 29.5 | 5 |
| Power Clean | 42.0 | 5 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
2012-08-22
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 67.5 | 1 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Deadlift | 70.0 | 5 |
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 100.0 | 5 |
| Barbell Deadlift | 100.0 | 5 |
| Barbell Squat | 10.0 | 5 |
| Barbell Squat | 10.0 | 5 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 80.0 | 3 |
| Overhead Barbell Squat | 10.0 | 5 |
| Overhead Barbell Squat | 10.0 | 5 |
| Overhead Barbell Squat | 20.0 | 5 |
| Overhead Barbell Squat | 20.0 | 5 |
| Overhead Barbell Squat | 20.0 | 5 |
| Overhead Barbell Squat | 20.0 | 5 |
| Overhead Barbell Squat | 20.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 15 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 1 |
2012-08-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 90.0 | 5 |
| Barbell Squat | 10.0 | 5 |
| Barbell Squat | 10.0 | 5 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 72.5 | 5 |
| Barbell Squat | 72.5 | 5 |
| Barbell Squat | 72.5 | 5 |
| Other Dancing | 30.0 | NA |
| Other Dancing | 20.0 | NA |
| Other Dancing | 20.0 | NA |
| Other Dancing | 20.0 | NA |
| Overhead Barbell Squat | 10.0 | 5 |
| Overhead Barbell Squat | 10.0 | 5 |
| Overhead Barbell Squat | 17.5 | 5 |
| Overhead Barbell Squat | 17.5 | 5 |
| Power Clean | 50.0 | 1 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
2012-08-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 75.5 | 1 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Deadlift | 62.0 | 5 |
| Barbell Deadlift | 62.0 | 5 |
| Barbell Deadlift | 62.0 | 5 |
| Barbell Deadlift | 112.0 | 3 |
| Barbell Deadlift | 112.0 | 5 |
| Barbell Deadlift | 122.0 | 3 |
| Barbell Deadlift | 132.0 | 1 |
| Barbell Deadlift | 147.0 | 1 |
| Barbell Deadlift | 147.0 | 1 |
| Barbell Deadlift | 149.5 | 1 |
| Barbell Deadlift | 92.0 | 3 |
| Barbell Deadlift | 92.0 | 3 |
| Barbell Deadlift | 92.0 | 3 |
| Barbell Deadlift | 92.0 | 3 |
| Barbell Deadlift | 92.0 | 3 |
| Barbell Deadlift | 92.0 | 3 |
| Barbell Deadlift | 92.0 | 3 |
| Barbell Deadlift | 92.0 | 3 |
| Barbell Deadlift | 92.0 | 3 |
| Barbell Deadlift | 92.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 22.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 22.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.0 | 4 |
2012-08-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 12 | 20 |
| Barbell Bench Press | 32 | 10 |
| Barbell Bench Press | 63 | 5 |
| Barbell Bench Press | 63 | 5 |
| Barbell Bench Press | 63 | 5 |
| Barbell Bench Press | 63 | 5 |
| Barbell Bench Press | 63 | 5 |
| Barbell Bench Press | 72 | 1 |
| Barbell Bench Press | 37 | 10 |
| Barbell Bench Press | 37 | 10 |
| Barbell Bench Press | 37 | 10 |
| Barbell Bench Press | 37 | 10 |
| Barbell Bench Press | 37 | 10 |
| Barbell Deadlift | 62 | 5 |
| Barbell Deadlift | 62 | 5 |
| Barbell Deadlift | 62 | 5 |
| Barbell Deadlift | 107 | 5 |
| Barbell Deadlift | 110 | 5 |
| Barbell Deadlift | 112 | 5 |
| Barbell Deadlift | 117 | 5 |
| One-Arm Kettlebell Snatch | 8 | 10 |
| One-Arm Kettlebell Snatch | 8 | 15 |
| One-Arm Kettlebell Swing | 8 | 10 |
| One-Arm Kettlebell Swing | 8 | 10 |
| One-Arm Kettlebell Swing | 8 | 15 |
| One-Arm Kettlebell Swing | 8 | 15 |
| Two-Arm Kettlebell Swing | 20 | 15 |
| Two-Arm Kettlebell Swing | 20 | 15 |
| Two-Arm Kettlebell Swing | 20 | 10 |
| Two-Arm Kettlebell Swing | 20 | 10 |
| Two-Arm Kettlebell Swing | 20 | 10 |
2012-08-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 62.0 | 5 |
| Barbell Deadlift | 62.0 | 5 |
| Barbell Deadlift | 62.0 | 5 |
| Barbell Deadlift | 102.0 | 5 |
| Barbell Squat | 10.0 | 5 |
| Barbell Squat | 10.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 62.5 | 5 |
| Chin-Up | 5.0 | NA |
| Goblet Squat (kettlebell) | 20.0 | 5 |
| Goblet Squat (kettlebell) | 20.0 | 5 |
| Kettlebell Press | 8.0 | 10 |
| One-Arm Kettlebell Snatch | 6.0 | 5 |
| One-Arm Kettlebell Snatch | 6.0 | 10 |
| One-Arm Kettlebell Snatch | 6.0 | 10 |
| One-Arm Kettlebell Snatch | 8.0 | 10 |
| One-Arm Kettlebell Swing | 6.0 | 10 |
| One-Arm Kettlebell Swing | 8.0 | 10 |
| One-Arm Kettlebell Swing | 8.0 | 10 |
| One-Arm Kettlebell Swing | 8.0 | 10 |
| One-Arm Kettlebell Swing | 6.0 | 5 |
| One-Arm Kettlebell Swing | 20.0 | 10 |
| One-Arm Kettlebell Swing | 6.0 | 10 |
| One-Arm Kettlebell Swing | 8.0 | 10 |
| One-Arm Kettlebell Swing | 8.0 | 10 |
| One-Arm Kettlebell Swing | 8.0 | 10 |
| One-Arm Kettlebell Swing | 6.0 | 5 |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Romanian Deadlift | 42.5 | 5 |
| Romanian Deadlift | 42.5 | 5 |
| Romanian Deadlift | 70.0 | 5 |
| Romanian Deadlift | 70.0 | 5 |
| Romanian Deadlift | 70.0 | 5 |
| Seated Dumbbell Shoulder Press | 18.0 | 5 |
| Seated Dumbbell Shoulder Press | 20.0 | 5 |
| Seated Dumbbell Shoulder Press | 22.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 10.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 10.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 5 |
| Standing Dumbbell Shoulder Press | 16.0 | 5 |
2012-08-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 20.0 | 5 |
| Barbell Bench Press | 20.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Bench Press | 62.5 | 3 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Deadlift | 70.0 | 5 |
| Barbell Deadlift | 70.0 | 5 |
| Barbell Deadlift | 70.0 | 5 |
| Barbell Squat | 10.0 | 5 |
| Barbell Squat | 10.0 | 5 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Hang Clean | 20.0 | 5 |
| Hang Clean | 20.0 | 5 |
| Hang Clean | 20.0 | 5 |
| Hang Clean | 30.0 | 5 |
| Power Clean | 30.0 | 5 |
| Power Clean | 40.0 | 5 |
| Power Clean | 50.0 | 5 |
2012-08-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 42 | 5 |
| Barbell Deadlift | 62 | 5 |
| Barbell Deadlift | 62 | 5 |
| Barbell Deadlift | 62 | 5 |
| Barbell Deadlift | 102 | 5 |
| Barbell Deadlift | 102 | 5 |
| Barbell Deadlift | 102 | 5 |
| Barbell Squat | 10 | 5 |
| Barbell Squat | 10 | 5 |
| Barbell Squat | 10 | 5 |
| Barbell Squat | 30 | 5 |
| Barbell Squat | 30 | 5 |
| Barbell Squat | 30 | 5 |
| Barbell Squat | 75 | 5 |
| Barbell Squat | 75 | 5 |
| Barbell Squat | 75 | 5 |
| Romanian Deadlift | 42 | 5 |
| Standing Barbell Shoulder Press (OHP) | 10 | 5 |
| Standing Barbell Shoulder Press (OHP) | 10 | 5 |
| Standing Barbell Shoulder Press (OHP) | 10 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20 | 10 |
| Standing Barbell Shoulder Press (OHP) | 20 | 10 |
| Standing Barbell Shoulder Press (OHP) | 20 | 10 |
| Stretching | 10 | NA |
| Sumo Deadlift | 42 | 5 |
| Sumo Deadlift | 102 | 1 |
| Two-Arm Kettlebell Swing | 20 | 30 |
| Two-Arm Kettlebell Swing | 20 | 25 |
| Two-Arm Kettlebell Swing | 20 | 20 |
| Two-Arm Kettlebell Swing | 20 | 20 |
2012-08-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 62.0 | 5 |
| Barbell Bench Press | 62.0 | 5 |
| Barbell Bench Press | 62.0 | 5 |
| Barbell Bench Press | 64.5 | 5 |
| Barbell Bench Press | 32.0 | 10 |
| Barbell Bench Press | 32.0 | 10 |
| Barbell Bench Press | 32.0 | 10 |
| Barbell Bench Press | 32.0 | 10 |
| Barbell Bench Press | 32.0 | 10 |
| Barbell Glute Bridge | 12.0 | 5 |
| Barbell Glute Bridge | 42.0 | 5 |
| Barbell Glute Bridge | 42.0 | 5 |
| Barbell Glute Bridge | 42.0 | 10 |
| Chin-Up | 4.0 | NA |
| Dip Station Straight Leg Raise | 5.0 | 5 |
| Hanging Knee Raise | 5.0 | 5 |
| Kettlebell Clean and Press | 8.0 | 20 |
| Lying Leg Curls | 15.0 | 5 |
| One-Arm Kettlebell Swing | 8.0 | 20 |
| One-Arm Kettlebell Swing | 20.0 | 15 |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Pendlay Row | 62.0 | 5 |
| Pendlay Row | 67.0 | 5 |
| Pendlay Row | 67.0 | 5 |
| Pendlay Row | 67.0 | 5 |
| Pendlay Row | 32.0 | 10 |
| Pendlay Row | 32.0 | 10 |
| Pendlay Row | 42.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 20 |
| Two-Arm Kettlebell Swing | 20.0 | 20 |
2012-08-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 10.0 | 10 |
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 65.0 | 1 |
| Barbell Bench Press | 67.5 | 1 |
| Barbell Bench Press | 70.0 | 1 |
| Barbell Bench Press | 30.0 | 10 |
| Barbell Bench Press | 30.0 | 10 |
| Barbell Bench Press | 30.0 | 10 |
| Barbell Bench Press | 30.0 | 10 |
| Barbell Bench Press | 30.0 | 10 |
| Barbell Hip Thrust | 10.0 | 5 |
| Chin-Up | 5.0 | NA |
| Hang Clean | 20.0 | 5 |
| Hang Clean | 20.0 | 5 |
| Hang Clean | 10.0 | 5 |
| Lat Pulldown | 45.0 | 5 |
| Lat Pulldown | 55.0 | 5 |
| Lat Pulldown | 65.0 | 3 |
| One-Arm Kettlebell Swing | 8.0 | 30 |
| One-Arm Kettlebell Swing | 20.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 10 |
| Two-Arm Kettlebell Swing | 8.0 | 30 |
| Two-Arm Kettlebell Swing | 20.0 | 20 |
2012-08-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 10 | 5 |
| Barbell Bench Press | 10 | 5 |
| Barbell Bench Press | 20 | 5 |
| Barbell Bench Press | 20 | 5 |
| Barbell Bench Press | 60 | 5 |
| Barbell Squat | 20 | 5 |
| Barbell Squat | 20 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 70 | 5 |
| Barbell Squat | 70 | 5 |
| Barbell Squat | 70 | 5 |
| Standing Barbell Shoulder Press (OHP) | 10 | 5 |
| Standing Barbell Shoulder Press (OHP) | 10 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45 | 3 |
| Standing Barbell Shoulder Press (OHP) | 25 | 10 |
| Standing Barbell Shoulder Press (OHP) | 25 | 10 |
| Standing Barbell Shoulder Press (OHP) | 25 | 10 |
2012-07-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Push-Up | 20 | 20 |
| Push-Up | 22 | 22 |
| Push-Up | 15 | 15 |
| Push-Up | 15 | 15 |
| Push-Up | 15 | 15 |
| Push-Up | 20 | 20 |
| Push-Up | 15 | 15 |
| Push-Up | 15 | 15 |
| Push-Up | 15 | 15 |
| Push-Up | 10 | 10 |
| Push-Up | 10 | 10 |
| Push-Up | 10 | 10 |
| Push-Up | 10 | 10 |
| Push-Up | 15 | 15 |
| Push-Up | 20 | 20 |
| Push-Up | 10 | 10 |
| Push-Up | 9 | 9 |
2012-07-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 62 | 5 |
| Barbell Deadlift | 92 | 5 |
| Barbell Deadlift | 92 | 5 |
| Barbell Deadlift | 92 | 5 |
| Barbell Deadlift | 122 | 1 |
| Barbell Deadlift | 122 | 1 |
| Barbell Squat | 10 | 5 |
| Barbell Squat | 10 | 5 |
| Barbell Squat | 30 | 5 |
| Barbell Squat | 40 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 65 | 5 |
| Barbell Squat | 65 | 5 |
| Barbell Squat | 65 | 5 |
| Barbell Squat | 50 | 10 |
| Barbell Squat | 40 | 15 |
| Barbell Squat | 40 | 10 |
| Chin-Up | 3 | NA |
| Chin-Up | 1 | NA |
| Hang Clean | 10 | 5 |
| Hang Clean | 10 | 5 |
| Hang Clean | 20 | 5 |
| Hang Clean | 20 | 5 |
| Hang Clean | 20 | 5 |
| Hang Clean | 20 | 5 |
| Hang Clean | 20 | 5 |
| Power Clean and Press | 20 | 5 |
| Push-Up | 27 | 27 |
| Push-Up | 20 | 20 |
| Push-Up | 15 | 15 |
| Push-Up | 15 | 15 |
| Push-Up | 10 | 10 |
| Push-Up | 10 | 10 |
| Push-Up | 20 | 20 |
| Push-Up | 10 | 10 |
| Standing Barbell Shoulder Press (OHP) | 10 | 5 |
| Standing Barbell Shoulder Press (OHP) | 10 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45 | 3 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 4 |
| Stiff Leg Barbell Good Morning | 10 | 10 |
| Stiff Leg Barbell Good Morning | 30 | 5 |
| Stiff Leg Barbell Good Morning | 40 | 5 |
| Stiff Leg Barbell Good Morning | 40 | 5 |
| Stiff Leg Barbell Good Morning | 40 | 5 |
2012-07-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 5 | NA |
| Chin-Up | 3 | NA |
| Chin-Up | 1 | NA |
| Pull-Up | 3 | NA |
| Pull-Up | 1 | NA |
| Pull-Up | 1 | NA |
| Pull-Up | 2 | NA |
| Pull-Up | 3 | NA |
| Pull-Up | 2 | NA |
| Pull-Up | 1 | NA |
| Pull-Up | 1 | NA |
| Pull-Up | 2 | NA |
| Push-Up | 15 | 15.0 |
| Push-Up | 25 | 25.0 |
| Rowing (machine) | 20 | 4100.0 |
| Running (treadmill) | 10 | 1.1 |
| Running | NA | 3.0 |
| Sit-Up | 30 | 30.0 |
2012-07-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 15.0 | 5 |
| Barbell Squat | 25.0 | 5 |
| Barbell Squat | 35.0 | 5 |
| Barbell Squat | 40.0 | 5 |
| Barbell Squat | 45.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 50.0 | 10 |
| Chin-Up | 5.0 | NA |
| Chin-Up | 2.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 3.0 | NA |
| Diamond Push-Up | 1.0 | 1 |
| Pull-Up | 4.5 | NA |
| Pull-Up | 1.0 | NA |
| Pull-Up | 2.0 | NA |
| Push-Up | 15.0 | 15 |
| Push-Up | 20.0 | 20 |
| Push-Up | 15.0 | 15 |
| Push-Up | 15.0 | 15 |
| Push-Up | 10.0 | 10 |
| Push-Up | 10.0 | 10 |
| Push-Up | 15.0 | 15 |
| Rowing (machine) | 8.6 | 2 |
| Squat Stretch | 0.2 | NA |
| Squat Stretch | 0.2 | NA |
| Squat Stretch | 0.2 | NA |
| Squat Stretch | 0.2 | NA |
| Squat Stretch | 0.2 | NA |
| Standing Barbell Shoulder Press (OHP) | 15.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 25.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 1 |
2012-07-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 12.0 | 10 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 59.5 | 5 |
| Barbell Bench Press | 59.5 | 5 |
| Barbell Bench Press | 59.5 | 5 |
| Barbell Bench Press | 62.0 | 5 |
| Barbell Bench Press | 62.0 | 5 |
| Barbell Bench Press | 62.0 | 4 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Deadlift | 62.0 | 5 |
| Barbell Deadlift | 92.0 | 5 |
| Barbell Deadlift | 102.0 | 5 |
| Barbell Deadlift | 122.0 | 1 |
| Barbell Deadlift | 132.0 | 1 |
| Barbell Deadlift | 142.0 | 1 |
| Barbell Deadlift | 142.0 | 1 |
| Chin-Up | 5.0 | NA |
| Chin-Up | 2.0 | NA |
| Kettlebell Clean and Press | 8.0 | 10 |
| One-Arm Kettlebell Swing | 8.0 | 15 |
| Pendlay Row | 42.0 | 5 |
| Pendlay Row | 42.0 | 5 |
| Pendlay Row | 42.0 | 5 |
| Pendlay Row | 62.0 | 5 |
| Pendlay Row | 62.0 | 6 |
| Pendlay Row | 62.0 | 5 |
| Two-Arm Kettlebell Swing | 8.0 | 5 |
| Two-Arm Kettlebell Swing | 20.0 | 15 |
2012-07-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cycling (stationary) | 30 | 9 |
2012-07-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 70.0 | 5 |
| Barbell Deadlift | 80.0 | 5 |
| Barbell Deadlift | 100.0 | 5 |
| Barbell Deadlift | 120.0 | 1 |
| Barbell Deadlift | 70.0 | 5 |
| Barbell Deadlift | 80.0 | 5 |
| Barbell Deadlift | 80.0 | 5 |
| Barbell Squat | 10.0 | 5 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 20.0 | 5 |
| Body Weight Squat | 10.0 | 10 |
| Body Weight Squat | 10.0 | 10 |
| Chin-Up | 2.0 | NA |
| Dip Station Bent Leg Raise | 10.0 | 10 |
| Hyperextension | 15.0 | 15 |
| Hyperextension | 15.0 | 15 |
| Romanian Deadlift | 42.5 | 5 |
| Romanian Deadlift | 50.0 | 5 |
| Romanian Deadlift | 70.0 | 5 |
| Romanian Deadlift | 70.0 | 5 |
| Romanian Deadlift | 70.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 4 |
| Stiff Leg Barbell Good Morning | 10.0 | 5 |
| Stiff Leg Barbell Good Morning | 30.0 | 5 |
| Stiff Leg Barbell Good Morning | 30.0 | 5 |
| Stiff Leg Barbell Good Morning | 30.0 | 5 |
| Stretching | 15.0 | NA |
2012-07-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 1 | NA |
| Chin-Up | 1 | NA |
| Chin-Up | 2 | NA |
| Chin-Up | 3 | NA |
| Chin-Up | 1 | NA |
| Pull-Up | 1 | NA |
| Pull-Up | 2 | NA |
| Pull-Up | 1 | NA |
2012-07-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hammer Dumbbell Curl | 16 | 8 |
| Hand Gripper | 68 | 5 |
| Hand Gripper | 68 | 5 |
2012-07-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 12.0 | 10 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 57.0 | 5 |
| Barbell Bench Press | 57.0 | 5 |
| Barbell Bench Press | 57.0 | 5 |
| Barbell Bench Press | 57.0 | 5 |
| Barbell Bench Press | 57.0 | 5 |
| Barbell Bench Press | 42.0 | 15 |
| Barbell Deadlift | 62.0 | 5 |
| Barbell Deadlift | 72.0 | 5 |
| Barbell Deadlift | 102.0 | 5 |
| Barbell Deadlift | 112.0 | 1 |
| Hammer Dumbbell Curl | 13.5 | 5 |
| Hammer Dumbbell Curl | 13.5 | 8 |
| Hammer Dumbbell Curl | 16.0 | 5 |
| Hand Gripper | 68.0 | 5 |
| Hand Gripper | 68.0 | 3 |
| Pendlay Row | 62.0 | 5 |
| Pendlay Row | 62.0 | 5 |
| Pendlay Row | 62.0 | 5 |
2012-07-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 12.0 | 10 |
| Barbell Bench Press | 22.0 | 5 |
| Barbell Bench Press | 42.0 | 5 |
| Barbell Bench Press | 52.0 | 5 |
| Barbell Bench Press | 54.5 | 5 |
| Barbell Bench Press | 62.0 | 5 |
| Barbell Bench Press | 62.0 | 3 |
| Barbell Bench Press | 64.5 | 2 |
| Barbell Deadlift | 62.0 | 5 |
| Barbell Deadlift | 92.0 | 5 |
| Pendlay Row | 42.0 | 5 |
| Pendlay Row | 62.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 22.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 22.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 32.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 37.0 | 5 |
| Stretching | 10.0 | NA |
2012-07-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hand Gripper | 68 | 2 |
| Hand Gripper | 68 | 2 |
| Hand Gripper | 68 | 5 |
| Hand Gripper | 68 | 5 |
2012-07-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 42 | 15 |
2012-07-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hand Gripper | 45 | 15 |
2012-06-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 57.5 | 5 |
| Barbell Bench Press | 57.5 | 5 |
| Barbell Bench Press | 57.5 | 5 |
| Barbell Bench Press | 60.0 | 3 |
| Barbell Bench Press | 65.0 | 1 |
| Hyperextension | 15.0 | 15 |
| Hyperextension | 15.0 | 15 |
| Romanian Deadlift | 35.0 | 5 |
| Romanian Deadlift | 40.0 | 5 |
| Romanian Deadlift | 50.0 | 5 |
| Romanian Deadlift | 60.0 | 5 |
| Romanian Deadlift | 65.0 | 5 |
| Romanian Deadlift | 70.0 | 5 |
| Romanian Deadlift | 80.0 | 5 |
| Romanian Deadlift | 80.0 | 5 |
| Romanian Deadlift | 80.0 | 4 |
| Standing Barbell Press Behind Neck | 35.0 | 1 |
| Stiff Leg Barbell Good Morning | 10.0 | 5 |
| Stiff Leg Barbell Good Morning | 30.0 | 5 |
| Stiff Leg Barbell Good Morning | 35.0 | 5 |
| Stiff Leg Barbell Good Morning | 35.0 | 5 |
| Stiff Leg Barbell Good Morning | 35.0 | 5 |
2012-06-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hand Gripper | 45 | 15 |
| Hand Gripper | 45 | 15 |
2012-06-26
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Curl | 20 | 5 |
| Barbell Curl | 20 | 5 |
| Chin-Up | 2 | NA |
| Chin-Up | 2 | NA |
| Chin-Up | 1 | NA |
| Hyperextension | 10 | 10 |
| Hyperextension | 10 | 10 |
| Hyperextension | 10 | 10 |
| Pendlay Row | 20 | 5 |
| Pendlay Row | 40 | 5 |
| Pendlay Row | 45 | 5 |
| Pendlay Row | 45 | 5 |
| Pendlay Row | 50 | 5 |
| Pendlay Row | 50 | 5 |
| Pendlay Row | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 10 | 10 |
| Standing Barbell Shoulder Press (OHP) | 20 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40 | 5 |
| Stiff Leg Barbell Good Morning | 10 | 10 |
| Stiff Leg Barbell Good Morning | 30 | 10 |
| Stiff Leg Barbell Good Morning | 30 | 10 |
2012-06-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hand Gripper | 45 | 5 |
| Hand Gripper | 45 | 5 |
| Hand Gripper | 45 | 5 |
2012-06-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 15 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Body Weight Squat | 5.0 | 5 |
| Body Weight Squat | 10.0 | 10 |
| Body Weight Squat | 10.0 | 10 |
| Pendlay Row | 40.0 | 5 |
| Pendlay Row | 40.0 | 5 |
| Pendlay Row | 40.0 | 5 |
| Romanian Deadlift | 40.0 | 5 |
| Romanian Deadlift | 45.0 | 5 |
| Romanian Deadlift | 45.0 | 5 |
| Romanian Deadlift | 45.0 | 5 |
| Rowing (machine) | NA | 1 |
| Shoulder Dislocation | 10.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 2 |
| Stiff Leg Barbell Good Morning | 0.5 | 10 |
| Stiff Leg Barbell Good Morning | 20.0 | 10 |
| Stiff Leg Barbell Good Morning | 25.0 | 10 |
| Stiff Leg Barbell Good Morning | 30.0 | 10 |
2012-06-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30 | 10 |
| Barbell Bench Press | 50 | 5 |
| Barbell Bench Press | 60 | 5 |
| Barbell Bench Press | 60 | 5 |
| Barbell Bench Press | 50 | 5 |
| Barbell Bench Press | 50 | 5 |
| Barbell Deadlift | 40 | 1 |
| Barbell Deadlift | 40 | 1 |
| Barbell Shrug | 40 | 10 |
| Barbell Shrug | 40 | 10 |
| Body Weight Inverted Row (Let Me Ups) | 10 | 10 |
| Hyperextension | 10 | 10 |
| Pendlay Row | 40 | 5 |
| Pendlay Row | 50 | 5 |
| Pendlay Row | 50 | 5 |
| Pendlay Row | 50 | 5 |
| Pendlay Row | 50 | 5 |
| Pendlay Row | 50 | 5 |
| Seated Cable Row | 45 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40 | 5 |
| Stiff Leg Barbell Good Morning | 10 | 10 |
| Stiff Leg Barbell Good Morning | 15 | 10 |
| Stiff Leg Barbell Good Morning | 25 | 10 |
2012-06-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 57.5 | 5 |
| Barbell Bench Press | 57.5 | 4 |
| Barbell Bench Press | 57.5 | 2 |
| Barbell Deadlift | 50.0 | 5 |
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 60.0 | 1 |
| Barbell Shrug | 60.0 | 5 |
| Barbell Shrug | 70.0 | 5 |
| Barbell Shrug | 80.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Body Weight Squat | 10.0 | 10 |
| Pendlay Row | 30.0 | 5 |
| Pendlay Row | 50.0 | 5 |
| Pendlay Row | 50.0 | 5 |
| Pendlay Row | 50.0 | 5 |
| Pendlay Row | 50.0 | 5 |
| Pendlay Row | 50.0 | 5 |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
2012-06-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 10 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Deadlift | 40.0 | 1 |
| Barbell Deadlift | 50.0 | 5 |
| Barbell Deadlift | 70.0 | 5 |
| Barbell Deadlift | 70.0 | 5 |
| Barbell Deadlift | 75.0 | 5 |
| Barbell Deadlift | 80.0 | 5 |
| Barbell Deadlift | 50.0 | 1 |
| Barbell Shrug | 50.0 | 5 |
| Barbell Shrug | 50.0 | 5 |
| Barbell Shrug | 55.0 | 5 |
| Barbell Shrug | 60.0 | 5 |
| Barbell Shrug | 70.0 | 5 |
| Barbell Squat | 50.0 | 10 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 50.0 | 10 |
| Body Weight Squat | 10.0 | 10 |
| Crunch | 35.0 | 35 |
| Pendlay Row | 30.0 | 5 |
| Pendlay Row | 40.0 | 5 |
| Pendlay Row | 50.0 | 5 |
| Push-Up | 15.0 | 15 |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
2012-06-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 60.0 | 2 |
| Barbell Bench Press | 60.0 | 1 |
| Barbell Bench Press | 62.5 | 1 |
| Barbell Bench Press | 65.0 | 1 |
| Barbell Shrug | 40.0 | 10 |
| Barbell Shrug | 50.0 | 10 |
| Barbell Shrug | 50.0 | 10 |
| Barbell Squat | 50.0 | 15 |
| Barbell Squat | 60.0 | 10 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 40.0 | 10 |
| Bent Over Barbell Row | 25.0 | 10 |
| Bent Over Barbell Row | 30.0 | 10 |
| Bent Over Barbell Row | 40.0 | 5 |
| Bent Over Barbell Row | 40.0 | 5 |
| Bent Over Barbell Row | 40.0 | 5 |
| Body Weight Squat | 10.0 | 10 |
| Crunch | 15.0 | 15 |
| Push-Up | 10.0 | 10 |
| Push-Up | 5.0 | 5 |
| Sit-Up | 20.0 | 20 |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
2012-06-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 57.5 | 4 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Deadlift | 50.0 | 5 |
| Barbell Deadlift | 50.0 | 5 |
| Barbell Deadlift | 50.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 82.5 | 2 |
| Barbell Squat | 90.0 | 1 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Body Weight Squat | 10.0 | 10 |
| Chin-Up | 10.0 | 35 |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 3 |
2012-06-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 55.0 | 3 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 50.0 | 3 |
| Barbell Deadlift | 70.0 | 3 |
| Barbell Deadlift | 70.0 | 3 |
| Barbell Deadlift | 70.0 | 3 |
| Barbell Squat | 40.0 | 10 |
| Barbell Squat | 50.0 | 10 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 45.0 | 15 |
| Barbell Squat | 40.0 | 10 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 70.0 | 3 |
| Barbell Squat | 75.0 | 1 |
| Barbell Squat | 80.0 | 1 |
| Barbell Squat | 85.0 | 1 |
| Body Weight Squat | 20.0 | 20 |
| Leg Press | 140.0 | 5 |
| Leg Press | 160.0 | 4 |
| Pull-Up | 10.0 | 40 |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Squat Stretch | 0.4 | NA |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 4 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 5 |
| Two-Arm Kettlebell Swing | 20.0 | 15 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 5 |
2012-06-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 60.0 | 4 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Deadlift | 70.0 | 5 |
| Barbell Deadlift | 90.0 | 3 |
| Barbell Deadlift | 100.0 | 1 |
| Barbell Deadlift | 120.0 | 1 |
| Barbell Squat | 30.0 | 20 |
| Barbell Squat | 40.0 | 5 |
| Barbell Squat | 45.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 55.0 | 5 |
| Body Weight Squat | 40.0 | 40 |
| Body Weight Squat | 20.0 | 20 |
| Hand Gripper | 40.0 | 20 |
| Shoulder Dislocation | 10.0 | 10 |
| Shoulder Dislocation | 5.0 | 5 |
| Squat Stretch | 0.8 | NA |
| Squat Stretch | 1.5 | NA |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 10 |
| Sumo Deadlift | 50.0 | 5 |
| Sumo Deadlift | 70.0 | 5 |
2012-06-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 10 | 20 |
| Barbell Bench Press | 50 | 5 |
| Barbell Bench Press | 50 | 5 |
| Barbell Bench Press | 55 | 5 |
| Barbell Bench Press | 55 | 5 |
| Barbell Bench Press | 55 | 3 |
| Barbell Bench Press | 50 | 5 |
| Barbell Squat | 30 | 5 |
| Barbell Squat | 30 | 5 |
| Barbell Squat | 30 | 5 |
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 10 | 10 |
| Body Weight Squat | 10 | 10 |
| Body Weight Squat | 10 | 10 |
| Body Weight Squat | 10 | 10 |
| Standing Military Press | 30 | 5 |
| Standing Military Press | 30 | 5 |
| Standing Military Press | 30 | 5 |
| Standing Military Press | 30 | 5 |
| Standing Military Press | 30 | 5 |
2012-06-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 10.0 | 10 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 60.0 | 2 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Deadlift | 50.0 | 5 |
| Barbell Deadlift | 50.0 | 5 |
| Barbell Deadlift | 50.0 | 5 |
| Barbell Deadlift | 90.0 | 1 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 30.0 | 5 |
| Body Weight Squat | 10.0 | 10 |
| Body Weight Squat | 10.0 | 10 |
| Chin-Up | 2.0 | NA |
| Leg Press | 120.0 | 5 |
| Leg Press | 140.0 | 5 |
| Leg Press | 160.0 | 5 |
| Rowing (machine) | 9.2 | 2 |
| Standing Military Press | 30.0 | 5 |
| Standing Military Press | 40.0 | 3 |
| Standing Military Press | 40.0 | 2 |
2012-05-30
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Ab Wheel (kneeling) | 5 | 5 |
| Push-Up | 10 | 10 |
| Push-Up | 10 | 10 |
| Push-Up | 10 | 10 |
| Push-Up | 10 | 10 |
| Push-Up | 10 | 10 |
2012-05-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 9 | 5 |
| Barbell Bench Press | 29 | 5 |
| Barbell Bench Press | 39 | 5 |
| Barbell Bench Press | 49 | 5 |
| Barbell Bench Press | 54 | 4 |
| Barbell Deadlift | 29 | 5 |
| Barbell Deadlift | 69 | 3 |
| Barbell Deadlift | 69 | 1 |
| Leg Press | 100 | 5 |
| Leg Press | 120 | 5 |
| Leg Press | 140 | 5 |
| Leg Press | 150 | 5 |
| Leg Press | 150 | 5 |
| Pull-Up | 4 | NA |
| Pull-Up | 2 | NA |
| Pull-Up | 2 | NA |
2012-05-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Goblet Squat (kettlebell) | 20.0 | 10.0 |
| Rowing | 4.6 | NA |
| Running | NA | 3.6 |
2012-05-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Body Weight Squat | 20.0 | 20 |
| Dumbbell Bench Press | 25.0 | 5 |
| Dumbbell Bench Press | 25.0 | 5 |
| Dumbbell Bench Press | 25.0 | 5 |
| Dumbbell Bench Press | 26.5 | 5 |
| Dumbbell Bench Press | 26.5 | 5 |
| Goblet Squat (kettlebell) | 20.0 | 5 |
| Goblet Squat (kettlebell) | 20.0 | 5 |
| Goblet Squat (kettlebell) | 20.0 | 5 |
| Goblet Squat (kettlebell) | 20.0 | 5 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Push-Up | 20.0 | 20 |
| Push-Up | 10.0 | 10 |
| Push-Up | 5.0 | 5 |
| Two-Arm Kettlebell Swing | 8.0 | 15 |
| Two-Arm Kettlebell Swing | 20.0 | 5 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 15 |
| Two-Arm Kettlebell Swing | 8.0 | 25 |
2012-05-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 22 | 5.0 |
| Barbell Deadlift | 22 | 5.0 |
| Barbell Deadlift | 22 | 5.0 |
| Barbell Deadlift | 22 | 5.0 |
| Barbell Deadlift | 22 | 5.0 |
| Body Weight Squat | 10 | 10.0 |
| Dumbbell Bench Press | 25 | 5.0 |
| Dumbbell Bench Press | 25 | 5.0 |
| Dumbbell Bench Press | 25 | 5.0 |
| Dumbbell Bench Press | 25 | 5.0 |
| Dumbbell Bench Press | 25 | 5.0 |
| Goblet Squat (kettlebell) | 20 | 5.0 |
| Goblet Squat (kettlebell) | 20 | 5.0 |
| Goblet Squat (kettlebell) | 20 | 5.0 |
| Goblet Squat (kettlebell) | 20 | 5.0 |
| Goblet Squat (kettlebell) | 20 | 5.0 |
| Push-Up | 10 | 10.0 |
| Running | NA | 3.7 |
2012-05-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Body Weight Lunge | 5.0 | 5.0 |
| Body Weight Lunge | 5.0 | 5.0 |
| Body Weight Squat | 5.0 | 5.0 |
| Body Weight Squat | 5.0 | 5.0 |
| Body Weight Squat | 5.0 | 5.0 |
| Dip Station Bent Leg Raise | 15.0 | 15.0 |
| Dumbbell Bench Press | 20.0 | 5.0 |
| Dumbbell Bench Press | 22.5 | 5.0 |
| Dumbbell Bench Press | 22.5 | 5.0 |
| Dumbbell Bench Press | 25.0 | 7.0 |
| Goblet Squat (kettlebell) | 8.0 | 5.0 |
| Goblet Squat (kettlebell) | 20.0 | 5.0 |
| Goblet Squat (kettlebell) | 20.0 | 5.0 |
| Goblet Squat (kettlebell) | 20.0 | 5.0 |
| Goblet Squat (kettlebell) | 20.0 | 5.0 |
| Push-Up | 6.0 | 6.0 |
| Running | NA | 3.8 |
| Standing Dumbbell Shoulder Press | 17.5 | 5.0 |
| Standing Dumbbell Shoulder Press | 20.0 | 5.0 |
| Standing Dumbbell Shoulder Press | 20.0 | 5.0 |
2012-05-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dumbbell Bench Press | 20.0 | 5.0 |
| Dumbbell Bench Press | 20.0 | 5.0 |
| Dumbbell Bench Press | 20.0 | 5.0 |
| Dumbbell Bench Press | 20.0 | 5.0 |
| Dumbbell Bench Press | 20.0 | 5.0 |
| Hammer Dumbbell Curl | 17.5 | 5.0 |
| Hand Gripper | 40.0 | 5.0 |
| Hand Gripper | 40.0 | 5.0 |
| Hand Gripper | 40.0 | 5.0 |
| Hand Gripper | 40.0 | 5.0 |
| Hand Gripper | 40.0 | 5.0 |
| Pull-Up | 5.0 | NA |
| Push-Up | 5.0 | 5.0 |
| Push-Up | 5.0 | 5.0 |
| Push-Up | 5.0 | 5.0 |
| Push-Up | 5.0 | 5.0 |
| Push-Up | 5.0 | 5.0 |
| Running | NA | 3.9 |
| Standing Dumbbell Shoulder Press | 17.5 | 5.0 |
| Standing Dumbbell Shoulder Press | 17.5 | 5.0 |
| Standing Dumbbell Shoulder Press | 17.5 | 5.0 |
| Standing Dumbbell Shoulder Press | 17.5 | 5.0 |
| Standing Dumbbell Shoulder Press | 17.5 | 5.0 |
2012-05-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dumbbell Bench Press | 20 | 5 |
| Dumbbell Bench Press | 20 | 5 |
| Dumbbell Bench Press | 20 | 5 |
| Dumbbell Bench Press | 20 | 5 |
| Dumbbell Bench Press | 20 | 8 |
| Goblet Squat (kettlebell) | 8 | 5 |
| Goblet Squat (kettlebell) | 20 | 5 |
| Goblet Squat (kettlebell) | 20 | 5 |
| Goblet Squat (kettlebell) | 20 | 5 |
| Goblet Squat (kettlebell) | 20 | 5 |
| Hand Gripper | 40 | 10 |
| Hand Gripper | 40 | 10 |
| Hand Gripper | 40 | 10 |
| Push-Up | 10 | 10 |
| Push-Up | 5 | 5 |
| Two-Arm Kettlebell Swing | 8 | 10 |
| Two-Arm Kettlebell Swing | 8 | 10 |
| Two-Arm Kettlebell Swing | 8 | 10 |
2012-05-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hand Gripper | 40 | 15 |
| Hand Gripper | 40 | 15 |
| Hand Gripper | 40 | 15 |
2012-05-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Body Weight Squat | 10.0 | 10 |
| Dumbbell Bench Press | 20.0 | 10 |
| Dumbbell Bench Press | 20.0 | 10 |
| Dumbbell Bench Press | 20.0 | 8 |
| Goblet Squat (kettlebell) | 8.0 | 10 |
| Goblet Squat (kettlebell) | 20.0 | 5 |
| Push-Up | 10.0 | 10 |
| Push-Up | 10.0 | 10 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 20.0 | 5 |
2012-05-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hand Gripper | 40 | 10 |
| Hand Gripper | 40 | 10 |
| Hand Gripper | 40 | 10 |
| Hand Gripper | 40 | 10 |
| Hand Gripper | 40 | 10 |
| Hand Gripper | 40 | 10 |
| Hand Gripper | 40 | 10 |
| Hand Gripper | 40 | 10 |
2012-05-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hand Gripper | 40 | 5 |
| Hand Gripper | 40 | 5 |
| Hand Gripper | 40 | 5 |
| Hand Gripper | 40 | 5 |
| Hand Gripper | 40 | 5 |
| Hand Gripper | 40 | 5 |
| Hand Gripper | 40 | 5 |
| Hand Gripper | 40 | 5 |
| Hand Gripper | 40 | 5 |
| Hand Gripper | 40 | 5 |
2012-04-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Body Weight Squat | 20.0 | 20 |
| Dumbbell Bench Press | 17.5 | 10 |
| Dumbbell Bench Press | 17.5 | 10 |
| Dumbbell Bench Press | 17.5 | 10 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
2012-04-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hammer Dumbbell Curl | 17.5 | 5 |
| Hammer Dumbbell Curl | 17.5 | 5 |
| One-Arm Dumbbell Deadlift | 17.5 | 5 |
| One-Arm Dumbbell Deadlift | 17.5 | 5 |
| One-Arm Dumbbell Deadlift | 17.5 | 5 |
| One-Arm Dumbbell Deadlift | 17.5 | 5 |
| One-Arm Dumbbell Deadlift | 17.5 | 5 |
| One-Arm Dumbbell Row | 17.5 | 5 |
| One-Arm Dumbbell Row | 17.5 | 5 |
| One-Arm Dumbbell Row | 17.5 | 5 |
| One-Arm Dumbbell Row | 17.5 | 5 |
| One-Arm Dumbbell Row | 17.5 | 5 |
| Static Wall Sit | 0.5 | NA |
| Static Wall Sit | 0.6 | NA |
2012-04-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dumbbell Bench Press | 17.5 | 10 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
2012-04-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bench Dip (Seated Dip) | 5 | 5 |
| Decline Push-Up | 10 | 10 |
| Dumbbell Bench Press | 15 | 10 |
| Standing Dumbbell Shoulder Press | 15 | 5 |
| Standing Dumbbell Shoulder Press | 15 | 5 |
| Standing Dumbbell Shoulder Press | 15 | 5 |
| Standing Dumbbell Shoulder Press | 15 | 5 |
| Standing Dumbbell Shoulder Press | 15 | 5 |
2012-04-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hammer Dumbbell Curl | 15.0 | 5 |
| Hammer Dumbbell Curl | 15.0 | 5 |
| Hammer Dumbbell Curl | 15.0 | 5 |
| Hammer Dumbbell Curl | 15.0 | 5 |
| Hammer Dumbbell Curl | 15.0 | 5 |
| Rowing | 6.5 | NA |
2012-04-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 3 | NA |
2012-04-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Diamond Push-Up | 2 | 2 |
| Dumbbell Bench Press | 15 | 10 |
| Dumbbell Bench Press | 15 | 10 |
| Dumbbell Bench Press | 15 | 10 |
| Push-Up | 4 | 4 |
| Standing Dumbbell Shoulder Press | 15 | 10 |
| Standing Dumbbell Shoulder Press | 15 | 10 |
| Standing Dumbbell Shoulder Press | 15 | 5 |
2012-04-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bent Over Two-Dumbbell Row | 15 | 5 |
| Bent Over Two-Dumbbell Row | 15 | 5 |
| Bent Over Two-Dumbbell Row | 15 | 5 |
| Bent Over Two-Dumbbell Row | 15 | 5 |
| Bent Over Two-Dumbbell Row | 15 | 5 |
| Dumbbell Bench Press | 15 | 5 |
| Dumbbell Bench Press | 15 | 5 |
| Dumbbell Bench Press | 15 | 5 |
| Dumbbell Bench Press | 15 | 5 |
| Dumbbell Bench Press | 15 | 5 |
| Dumbbell Bench Press | 15 | 10 |
| Hammer Dumbbell Curl | 15 | 5 |
| Hammer Dumbbell Curl | 15 | 5 |
| Hammer Dumbbell Curl | 15 | 5 |
| Hammer Dumbbell Curl | 15 | 3 |
| Hammer Dumbbell Curl | 15 | 3 |
| Standing Dumbbell Shoulder Press | 15 | 5 |
| Standing Dumbbell Shoulder Press | 15 | 5 |
| Standing Dumbbell Shoulder Press | 15 | 5 |
| Standing Dumbbell Shoulder Press | 15 | 5 |
| Standing Dumbbell Shoulder Press | 15 | 5 |
2012-04-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bent Over Two-Dumbbell Row | 12.5 | 5 |
| Bent Over Two-Dumbbell Row | 12.5 | 5 |
| Bent Over Two-Dumbbell Row | 12.5 | 5 |
| Bent Over Two-Dumbbell Row | 12.5 | 5 |
| Bent Over Two-Dumbbell Row | 12.5 | 5 |
| Dumbbell Bench Press | 12.5 | 5 |
| Dumbbell Bench Press | 12.5 | 5 |
| Dumbbell Bench Press | 12.5 | 5 |
| Dumbbell Bench Press | 12.5 | 5 |
| Dumbbell Bench Press | 12.5 | 5 |
| Dumbbell Bench Press | 12.5 | 15 |
| Dumbbell Side Lateral Raise | 5.0 | 5 |
| Dumbbell Side Lateral Raise | 5.0 | 5 |
| Dumbbell Side Lateral Raise | 5.0 | 5 |
| Hammer Dumbbell Curl | 12.5 | 5 |
| Hammer Dumbbell Curl | 12.5 | 5 |
| Hammer Dumbbell Curl | 12.5 | 5 |
| Hammer Dumbbell Curl | 12.5 | 5 |
| Hammer Dumbbell Curl | 12.5 | 5 |
| Standing Dumbbell Shoulder Press | 12.5 | 5 |
| Standing Dumbbell Shoulder Press | 12.5 | 5 |
| Standing Dumbbell Shoulder Press | 12.5 | 5 |
| Standing Dumbbell Shoulder Press | 12.5 | 5 |
| Standing Dumbbell Shoulder Press | 12.5 | 5 |
| Standing Dumbbell Upright Row | 12.5 | 5 |
| Standing Dumbbell Upright Row | 12.5 | 5 |
| Standing Dumbbell Upright Row | 12.5 | 5 |
| Standing Dumbbell Upright Row | 12.5 | 5 |
| Standing Dumbbell Upright Row | 12.5 | 5 |
2012-04-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Decline Push-Up | 5.0 | 5 |
| Hammer Dumbbell Curl | 12.5 | 5 |
| Hammer Dumbbell Curl | 12.5 | 5 |
| Hammer Dumbbell Curl | 12.5 | 5 |
| Hammer Dumbbell Curl | 12.5 | 5 |
| Hammer Dumbbell Curl | 12.5 | 5 |
| Incline Push-Up | 5.0 | 5 |
| Incline Push-Up | 5.0 | 5 |
| Incline Push-Up | 5.0 | 5 |
| Incline Push-Up | 5.0 | 5 |
| Incline Push-Up | 5.0 | 5 |
| Standing Dumbbell Shoulder Press | 12.5 | 5 |
| Standing Dumbbell Shoulder Press | 12.5 | 5 |
| Standing Dumbbell Shoulder Press | 12.5 | 5 |
| Standing Dumbbell Shoulder Press | 12.5 | 5 |
| Standing Dumbbell Shoulder Press | 12.5 | 5 |
| Standing Dumbbell Upright Row | 12.5 | 5 |
| Standing Dumbbell Upright Row | 12.5 | 5 |
2012-03-30
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cycling (stationary) | 60 | 17 |
2012-03-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hammer Dumbbell Curl | 10 | 8 |
| Hammer Dumbbell Curl | 10 | 8 |
| Hammer Dumbbell Curl | 10 | 8 |
2012-03-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30 | 7 |
| Dumbbell Bench Press | 16 | 7 |
| Standing Dumbbell Shoulder Press | 14 | 8 |
| Standing Dumbbell Shoulder Press | 14 | 6 |
| Standing Dumbbell Shoulder Press | 14 | 3 |
2012-03-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 3 | NA |
| Close-Grip Front Lat Pulldown | 35 | 8 |
| Close-Grip Front Lat Pulldown | 35 | 8 |
| Close-Grip Front Lat Pulldown | 35 | 8 |
| Dumbbell Shrug | 22 | 8 |
| Dumbbell Shrug | 22 | 8 |
| Dumbbell Side Lateral Raise | 5 | 8 |
| Dumbbell Side Lateral Raise | 5 | 8 |
| Hammer Dumbbell Curl | 12 | 8 |
| Hammer Dumbbell Curl | 12 | 8 |
| One-Arm Dumbbell Row | 12 | 8 |
| One-Arm Dumbbell Row | 12 | 8 |
| One-Arm Dumbbell Row | 12 | 8 |
| Pull-Up | 4 | NA |
| Wide-Grip Lat Pulldown | 35 | 8 |
| Wide-Grip Lat Pulldown | 40 | 8 |
| Wide-Grip Lat Pulldown | 40 | 8 |
| Wide-Grip Pull-Up | 2 | NA |
2012-03-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dumbbell Bench Press | 16.0 | 8 |
| Dumbbell Bench Press | 18.0 | 8 |
| Dumbbell Bench Press | 20.0 | 6 |
| Dumbbell Flyes | 8.0 | 8 |
| Dumbbell Flyes | 8.0 | 8 |
| Dumbbell Flyes | 8.0 | 6 |
| Lying Dumbbell Tricep Extension | 6.0 | 8 |
| Lying Dumbbell Tricep Extension | 6.0 | 8 |
| Lying Dumbbell Tricep Extension | 8.0 | 4 |
| Rowing (machine) | 9.4 | 2000 |
| Standing Dumbbell Shoulder Press | 12.0 | 8 |
| Standing Dumbbell Shoulder Press | 12.0 | 4 |
2012-02-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Rowing (machine) | 25.2 | 5000 |
2012-02-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Close-Grip Front Lat Pulldown | 50.0 | 10 |
| Close-Grip Front Lat Pulldown | 50.0 | 10 |
| Close-Grip Front Lat Pulldown | 50.0 | 8 |
| Dumbbell Bicep Curl | 8.0 | 8 |
| Dumbbell Bicep Curl | 8.0 | 8 |
| Dumbbell Side Lateral Raise | 4.0 | 8 |
| Dumbbell Side Lateral Raise | 4.0 | 8 |
| Dumbbell Side Lateral Raise | 4.0 | 8 |
| Hammer Dumbbell Curl | 8.0 | 8 |
| Hammer Dumbbell Curl | 8.0 | 8 |
| Hammer Dumbbell Curl | 8.0 | 8 |
| Lat Pulldown | 35.0 | 8 |
| Rowing (machine) | 10.2 | 2000 |
| Seated Cable Row | 30.0 | 8 |
| Seated Cable Row | 30.0 | 8 |
| Seated Cable Row | 30.0 | 8 |
2012-02-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Alternate Hammer Dumbbell Curl | 10 | 30 |
| Alternate Hammer Dumbbell Curl | 10 | 10 |
2012-01-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Abductor Machine | 45.0 | 10 |
| Abductor Machine | 50.0 | 10 |
| Abductor Machine | 55.0 | 10 |
| Adductor Machine | 35.0 | 10 |
| Adductor Machine | 45.0 | 10 |
| Adductor Machine | 50.0 | 10 |
| Chin-Up | 3.0 | NA |
| Chin-Up | 1.0 | NA |
| Dumbbell Side Lateral Raise | 3.0 | 10 |
| Dumbbell Side Lateral Raise | 3.0 | 10 |
| Front Dumbbell Raise | 5.0 | 10 |
| Front Dumbbell Raise | 5.0 | 10 |
| Rowing (machine) | 16.0 | 3000 |
| Seated Cable Row | 25.0 | 10 |
| Seated Cable Row | 30.0 | 10 |
| Seated Cable Row | 30.0 | 10 |
| Wide-Grip Lat Pulldown | 47.5 | 10 |
| Wide-Grip Lat Pulldown | 50.0 | 10 |
| Wide-Grip Lat Pulldown | 52.5 | 10 |
2012-01-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dumbbell Bench Press | 18 | 10 |
| Dumbbell Bench Press | 18 | 10 |
| Dumbbell Bench Press | 18 | 10 |
| Dumbbell Flyes | 6 | 10 |
| Dumbbell Flyes | 6 | 8 |
| Dumbbell Flyes | 6 | 7 |
| Lying Dumbbell Tricep Extension | 6 | 8 |
| Lying Dumbbell Tricep Extension | 6 | 7 |
| Lying Dumbbell Tricep Extension | 6 | 5 |
| Seated Dumbbell Shoulder Press | 12 | 10 |
| Seated Dumbbell Shoulder Press | 12 | 5 |
| Seated Dumbbell Shoulder Press | 12 | 7 |
| Standing One-Arm Dumbbell Triceps Extension | 6 | 8 |
| Standing One-Arm Dumbbell Triceps Extension | 4 | 10 |
| Standing One-Arm Dumbbell Triceps Extension | 4 | 10 |
2012-01-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dumbbell Bench Press | 18 | 8 |
| Dumbbell Bench Press | 18 | 8 |
| Dumbbell Bench Press | 18 | 8 |
| Incline Dumbbell Flyes | 6 | 8 |
| Incline Dumbbell Flyes | 8 | 8 |
| Incline Dumbbell Flyes | 8 | 8 |
| Seated Dumbbell Shoulder Press | 14 | 8 |
| Seated Dumbbell Shoulder Press | 14 | 5 |
| Seated Dumbbell Shoulder Press | 14 | 3 |
| Tricep Dumbbell Kickback | 6 | 8 |
| Tricep Dumbbell Kickback | 6 | 8 |
| Tricep Dumbbell Kickback | 6 | 8 |
| Triceps Pushdown | 15 | 8 |
| Triceps Pushdown | 15 | 8 |
| Triceps Pushdown | 15 | 8 |
2012-01-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hammer Dumbbell Curl | 10.0 | 8 |
| Hammer Dumbbell Curl | 10.0 | 8 |
| Hammer Dumbbell Curl | 10.0 | 8 |
| One-Arm Dumbbell Row | 12.0 | 8 |
| One-Arm Dumbbell Row | 12.0 | 6 |
| One-Arm Dumbbell Row | 12.0 | 6 |
| Pull-Up | 5.0 | NA |
| Reverse Cable Curl | 5.0 | 8 |
| Reverse Cable Curl | 7.5 | 8 |
| Wide-Grip Lat Pulldown | 35.0 | 8 |
| Wide-Grip Lat Pulldown | 45.0 | 8 |
| Wide-Grip Lat Pulldown | 45.0 | 8 |
| Wide-Grip Pulldown Behind The Neck | 35.0 | 8 |
| Wide-Grip Pulldown Behind The Neck | 45.0 | 8 |
| Wide-Grip Pulldown Behind The Neck | 45.0 | 8 |
2012-01-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cycling (stationary) | 30 | NA |
2012-01-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dumbbell Bench Press | 14 | 10 |
| Dumbbell Bench Press | 16 | 8 |
| Dumbbell Bench Press | 16 | 8 |
| Incline Dumbbell Flyes | 6 | 8 |
| Incline Dumbbell Flyes | 6 | 8 |
| Incline Dumbbell Flyes | 6 | 8 |
| Seated Dumbbell Shoulder Press | 12 | 8 |
| Seated Dumbbell Shoulder Press | 12 | 8 |
| Seated Dumbbell Shoulder Press | 12 | 8 |
| Tricep Dumbbell Kickback | 5 | 8 |
| Tricep Dumbbell Kickback | 5 | 8 |
| Triceps Pushdown | 15 | 8 |
| Triceps Pushdown | 15 | 8 |


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{{ decohered }}
{% extends 'base.html' %} {% block main %}
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for params in product(
[(1, 1, 1), (2, 2, 2), (3, 3, 3)],
[(1, 1, 1), (2, 2, 2), (3, 3, 3)],
["max", "average_inc_pad"]
):
pool_grad = dnn.GpuDnnPoolGrad(mode=params[2])(
img,
out,
[(1, 1, 1), (2, 2, 2), (3, 3, 3)],
[(1, 1, 1), (2, 2, 2), (3, 3, 3)],
// modes without `average_exc_pad`
[m for m in get_dnn_pool_modes() if m != "average_exc_pad"]
):
pool_grad = dnn.GpuDnnPoolGrad(mode=params[2])(
img,


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module SpintaxParser
Overview
A mixin to parse "spintax", a text format used for automated article generation. Can handle nested spintax, and can count the total number of unique variations.
class String
include SpintaxParser
end
Defined in:
Constant Summary
-
SPINTAX_PATTERN =
/\{([^{}]*)\}/
-
VERSION =
"0.1.0"
Instance Method Summary
-
#count_spintax_variations
Returns count of variations for spintax.
-
#unspin(random = Random::DEFAULT)
Returns the unspun version of some spintext.
Instance Method Detail
def count_spintax_variations
#
Returns count of variations for spintax.
"{Fred|George} is {blue|red}.".count_spintax_variations
> 4
Returns the unspun version of some spintext.
"{Fred|George} is {blue|red}.".unspin
> "Fred is red."


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