| Distanced One-Arm Rope Triceps Pushdown | 20.0 | 15 |
2015-02-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Overhead Press | 40.0 | 5 |
| Overhead Press | 45.0 | 5 |
| Overhead Press | 52.5 | 7 |
| Overhead Press | 40.0 | 8 |
| Pull Up | 0.0 | 7 |
| Chin Up | 0.0 | 3 |
| Flat Dumbbell Bench Press | 20.0 | 10 |
| Flat Dumbbell Bench Press | 20.0 | 10 |
| Flat Dumbbell Bench Press | 20.0 | 10 |
| Flat Dumbbell Bench Press | 20.0 | 10 |
| Flat Dumbbell Bench Press | 20.0 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 10 |
| Leaning One-Arm Cable Lateral Raise | 10.0 | 10 |
2015-02-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 22.5 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Flat Dumbbell Bench Press | 17.5 | 10 |
| Flat Dumbbell Bench Press | 20.0 | 10 |
| Flat Dumbbell Bench Press | 22.5 | 10 |
| Flat Dumbbell Bench Press | 25.0 | 10 |
| Flat Barbell Bench Press | 50.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 65.0 | 5 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 95.0 | 5 |
| Barbell Squat | 100.0 | 5 |
| Barbell Squat | 110.0 | 3 |
| Barbell Squat | 120.0 | 1 |
| Barbell Squat | 130.0 | 1 |
| Barbell Squat | 130.0 | 1 |
| Barbell Squat | 100.0 | 5 |
| Barbell Squat | 70.0 | 5 |
2015-02-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 22.5 | 10 |
| Cable Face Pull | 35.0 | 10 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 75.0 | 5 |
| Flat Barbell Bench Press | 77.5 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Sumo Deadlift | 110.0 | 5 |
| Sumo Deadlift | 140.0 | 5 |
| Sumo Deadlift | 160.0 | 1 |
| Sumo Deadlift | 180.0 | 1 |
| Sumo Deadlift | 190.0 | 1 |
| Deadlift | 110.0 | 5 |
| Power Clean | 60.0 | 1 |
| Barbell Front Squat | 60.0 | 5 |
| Overhead Press | 60.0 | 1 |
| Power Clean | 60.0 | 1 |
| Power Clean | 60.0 | 1 |
| Barbell Front Squat | 60.0 | 5 |
| Distanced One-Arm Rope Triceps Pushdown | 17.5 | 10 |
| Distanced One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| V-Bar Lat Pulldown | 30.0 | 10 |
| V-Bar Lat Pulldown | 45.0 | 10 |
| V-Bar Lat Pulldown | 55.0 | 10 |
| V-Bar Lat Pulldown | 65.0 | 5 |
2015-02-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| One-Arm Face Pull | 15.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Cable Face Pull | 40.0 | 10 |
| Flat Dumbbell Bench Press | 22.5 | 5 |
| Flat Dumbbell Bench Press | 25.0 | 5 |
| Flat Dumbbell Bench Press | 32.5 | 5 |
| Flat Dumbbell Bench Press | 35.0 | 3 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 110.0 | 1 |
| Barbell Squat | 120.0 | 1 |
| Barbell Squat | 130.0 | 1 |
2015-02-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 40 | 10 |
| Flat Barbell Bench Press | 45 | 10 |
| Flat Barbell Bench Press | 50 | 10 |
| Flat Barbell Bench Press | 55 | 10 |
| Flat Barbell Bench Press | 60 | 10 |
| Flat Barbell Bench Press | 65 | 5 |
| Lat Pulldown | 50 | 10 |
| Lat Pulldown | 65 | 10 |
| Lat Pulldown | 70 | 5 |
| Barbell Curl | 20 | 10 |
| Barbell Curl | 25 | 10 |
| Trap-Bar Farmers Walk | 100 | 8 |
| Trap-Bar Farmers Walk | 100 | 8 |
| Trap-Bar Farmers Walk | 100 | 13 |
| Trap-Bar Farmers Walk | 100 | 13 |
| Trap-Bar Deadlift | 140 | 5 |
| Trap-Bar Deadlift | 160 | 1 |
| Trap-Bar Deadlift | 180 | 1 |
| Trap-Bar Deadlift | 200 | 1 |
| Trap-Bar Deadlift | 210 | 1 |
2015-02-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Pull Up | 0.0 | 8 |
| Pull Up | 0.0 | 3 |
| Flat Barbell Bench Press | 40.0 | 10 |
| Flat Barbell Bench Press | 50.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 75.0 | 3 |
| Flat Barbell Bench Press | 77.5 | 3 |
| Flat Barbell Bench Press | 80.0 | 4 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Cable Face Pull | 20.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Cable Face Pull | 40.0 | 10 |
| Rope Push Down | 30.0 | 10 |
| Rope Push Down | 40.0 | 10 |
| Rope Push Down | 50.0 | 5 |
| Rope Push Down | 60.0 | 3 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Barbell Squat | 100.0 | 5 |
| Barbell Squat | 110.0 | 5 |
| Barbell Squat | 120.0 | 3 |
| Seated Calf Raise Machine | 50.0 | 10 |
| Seated Calf Raise Machine | 50.0 | 10 |
| Seated Calf Raise Machine | 50.0 | 10 |
2015-02-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 22.5 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Cable Face Pull | 35.0 | 10 |
| High Cable Rear Delt Fly | 15.0 | 10 |
| High Cable Rear Delt Fly | 20.0 | 8 |
| Pull Up | 0.0 | 6 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 3 |
| Flat Barbell Bench Press | 75.0 | 3 |
| Flat Barbell Bench Press | 50.0 | 5 |
| Overhead Press | 20.0 | 5 |
| Overhead Press | 50.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 3 |
| Flat Barbell Bench Press | 82.5 | 1 |
| Lat Pulldown | 40.0 | 5 |
| Lat Pulldown | 60.0 | 5 |
| Lat Pulldown | 70.0 | 5 |
| Lat Pulldown | 75.0 | 5 |
| Rope Push Down | 30.0 | 10 |
| Rope Push Down | 40.0 | 10 |
| Rope Push Down | 50.0 | 5 |
| Pull Up | 0.0 | 5 |
| Double Long Cycle | 12.0 | 5 |
| Double Long Cycle | 18.0 | 3 |
2015-01-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Pull Up | 0 | 10 |
| Pull Up | 0 | 3 |
| Pull Up | 0 | 3 |
2015-01-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Pull Up | 0 | 6 |
| Overhead Press | 45 | 5 |
2015-01-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin Up | 5 | 6 |
| Neutral Chin Up | 0 | 4 |
| Pull Up | 0 | 3 |
| Overhead Press | 60 | 1 |
2015-01-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| One-Arm Face Pull | 12.5 | 10 |
| One-Arm Face Pull | 15.0 | 10 |
| One-Arm Face Pull | 17.5 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 7.5 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 10 |
| Overhead Press | 35.0 | 5 |
| Overhead Press | 40.0 | 5 |
| Overhead Press | 50.0 | 5 |
| Overhead Press | 55.0 | 3 |
| Overhead Press | 60.0 | 3 |
| Overhead Press | 62.5 | 3 |
| Overhead Press | 65.0 | 2 |
| Overhead Press | 67.5 | 1 |
| Barbell Squat | 40.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 85.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Barbell Squat | 95.0 | 5 |
| Barbell Squat | 110.0 | 3 |
| Barbell Squat | 110.0 | 3 |
| Barbell Squat | 115.0 | 3 |
| Deadlift | 110.0 | 5 |
| Deadlift | 140.0 | 8 |
| Deadlift | 160.0 | 4 |
| Deadlift | 170.0 | 3 |
| Deadlift | 180.0 | 1 |
| Deadlift | 190.0 | 1 |
2015-01-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Pull Up | 0 | 8 |
| Overhead Press | 40 | 10 |
| Overhead Press | 60 | 3 |
| Overhead Press | 45 | 8 |
| Pull Up | 0 | 5 |
| Pull Up | 0 | 3 |
2015-01-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 22.5 | 15 |
| Cable Face Pull | 25.0 | 15 |
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 50.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 12 |
| Flat Barbell Bench Press | 65.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 9 |
| Flat Barbell Bench Press | 60.0 | 8 |
| Overhead Press | 30.0 | 10 |
| Overhead Press | 50.0 | 3 |
| Chin Up | 0.0 | 6 |
| Pull Up | 0.0 | 1 |
| Distanced One-Arm Rope Triceps Pushdown | 15.0 | 10 |
| Distanced One-Arm Rope Triceps Pushdown | 17.5 | 12 |
| Rope Push Down | 30.0 | 15 |
| Rope Push Down | 45.0 | 6 |
| One-Arm Lat Pulldown | 20.0 | 10 |
| One-Arm Lat Pulldown | 25.0 | 10 |
| Standing One-Arm Cable Row | 15.0 | 10 |
| Standing One-Arm Cable Row | 20.0 | 10 |
| One-Arm Cable Front Raise | 7.5 | 10 |
| One-Arm Cable Lateral Raise | 5.0 | 10 |
| One-Arm Cable Rear Delt Raise | 5.0 | 10 |
| One-Arm Cable Curl | 10.0 | 10 |
| One-Arm Cable Curl | 12.5 | 10 |
| One-Arm Cable Curl | 15.0 | 10 |
| Pull Up | 0.0 | 3 |
2015-01-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Leg Extension Machine | 22.5 | 15 |
| Leg Extension Machine | 20.0 | 15 |
| Lying Leg Curl Machine | 25.0 | 15 |
| Lying Leg Curl Machine | 30.0 | 15 |
| Lying Leg Curl Machine | 25.0 | 15 |
| Lying Leg Curl Machine | 25.0 | 15 |
| Lying Leg Curl Machine | 25.0 | 15 |
| Lying Leg Curl Machine | 25.0 | 15 |
| Lying Leg Curl Machine | 25.0 | 15 |
| Lying Leg Curl Machine | 25.0 | 15 |
| Lying Leg Curl Machine | 25.0 | 15 |
| Lying Leg Curl Machine | 25.0 | 15 |
| Barbell Squat | 20.0 | 10 |
| Barbell Squat | 60.0 | 10 |
| Barbell Squat | 70.0 | 10 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Barbell Squat | 100.0 | 5 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 100.0 | 5 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 90.0 | 5 |
| Overhead Press | 60.0 | 3 |
2015-01-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| High Cable Rear Delt Fly | 7.5 | 10 |
| High Cable Rear Delt Fly | 10.0 | 12 |
| Seated Cable Face Pull | 25.0 | 10 |
| Seated Cable Face Pull | 30.0 | 8 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 65.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 8 |
| Flat Barbell Bench Press | 72.5 | 5 |
| Flat Barbell Bench Press | 75.0 | 5 |
| Pull Up | 0.0 | 6 |
| Sumo Deadlift | 100.0 | 5 |
| Sumo Deadlift | 120.0 | 3 |
| Sumo Deadlift | 140.0 | 3 |
| Sumo Deadlift | 160.0 | 3 |
| Sumo Deadlift | 180.0 | 1 |
| Lat Pulldown | 35.0 | 10 |
| Lat Pulldown | 45.0 | 10 |
| Lat Pulldown | 55.0 | 10 |
| Lat Pulldown | 65.0 | 10 |
| Lat Pulldown | 70.0 | 3 |
| Triceps Pushdown | 40.0 | 10 |
| Triceps Pushdown | 50.0 | 10 |
| Triceps Pushdown | 60.0 | 12 |
| Triceps Pushdown | 65.0 | 5 |
| Triceps Pushdown | 70.0 | 3 |
| Seated Dip Machine | 22.5 | 10 |
| Seated Dip Machine | 22.5 | 10 |
| Seated Dip Machine | 31.5 | 10 |
| Seated Dip Machine | 40.5 | 5 |
| Seated Machine Fly | 31.5 | 10 |
| Seated Machine Fly | 40.5 | 10 |
2015-01-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin Up | 5.0 | 6 |
| Overhead Press | 40.0 | 10 |
| Chin Up | 5.0 | 3 |
| Overhead Press | 60.0 | 3 |
| Overhead Press | 60.0 | 2 |
| Chin Up | 5.0 | 1 |
| Overhead Press | 40.0 | 10 |
| Machine Preacher Curl | 22.5 | 10 |
| Overhead Press | 60.0 | 1 |
| Machine Preacher Curl | 22.5 | 12 |
2015-01-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Seated Cable Row | 55.0 | 15 |
| Seated Cable Row | 65.0 | 8 |
| Cable Face Pull | 17.5 | 10 |
| Cable Face Pull | 22.5 | 10 |
| Cable Face Pull | 25.0 | 10 |
| Cable Face Pull | 30.0 | 8 |
| Neutral Chin Up | 0.0 | 6 |
| Neutral Chin Up | 0.0 | 3 |
| Neutral Chin Up | 0.0 | 2 |
| Overhead Press | 20.0 | 5 |
| Overhead Press | 50.0 | 5 |
| Overhead Press | 60.0 | 5 |
| Overhead Press | 65.0 | 2 |
| Overhead Press | 70.0 | 1 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Barbell Squat | 100.0 | 5 |
| Barbell Squat | 110.0 | 3 |
| Barbell Squat | 112.5 | 3 |
| Hyperextension | 0.0 | 15 |
| Hyperextension | 0.0 | 15 |
| Seated Calf Raise Machine | 35.0 | 10 |
| Seated Calf Raise Machine | 35.0 | 10 |
| Seated Calf Raise Machine | 45.0 | 10 |
| Distanced One-Arm Rope Triceps Pushdown | 17.5 | 10 |
| Distanced One-Arm Rope Triceps Pushdown | 20.0 | 8 |
| Distanced One-Arm Rope Triceps Pushdown | 20.0 | 8 |
| Seated Machine Fly | 49.5 | 15 |
| Seated Machine Fly | 49.5 | 15 |
2015-01-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Barbell Bench Press | 20.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 12 |
| Incline Barbell Bench Press | 55.0 | 10 |
| Incline Barbell Bench Press | 60.0 | 8 |
| Incline Barbell Bench Press | 65.0 | 6 |
| Cable Face Pull | 17.5 | 15 |
| Cable Face Pull | 22.5 | 15 |
| One-Arm Rope Triceps Pushdown | 17.5 | 12 |
| One-Arm Rope Triceps Pushdown | 20.0 | 8 |
| One-Arm Rope Triceps Pushdown | 20.0 | 8 |
| One-Arm Rope Triceps Pushdown | 30.0 | 5 |
| Leg Extension Machine | 31.5 | 8 |
| Leg Extension Machine | 31.5 | 8 |
| Leg Extension Machine | 31.5 | 10 |
| Seated Leg Curl Machine | 31.5 | 8 |
| Seated Leg Curl Machine | 31.5 | 8 |
| Barbell Front Squat | 20.0 | 5 |
| Barbell Front Squat | 60.0 | 5 |
| Barbell Front Squat | 70.0 | 5 |
| Pull Up | 0.0 | 5 |
2014-12-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Neutral Chin Up | 0.0 | 8 |
| Machine Preacher Curl | 20.0 | 12 |
| Hyperextension | 0.0 | 15 |
| Chin Up | 5.0 | 4 |
| Machine Preacher Curl | 20.0 | 12 |
| Hyperextension | 0.0 | 15 |
| Overhead Press | 30.0 | 10 |
| Overhead Press | 34.0 | 10 |
| Machine Preacher Curl | 22.5 | 12 |
| Pull Up | 5.0 | 2 |
| Overhead Press | 34.0 | 10 |
| Barbell Squat | 60.0 | 10 |
2014-12-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 25.0 | 12 |
| Cable Face Pull | 30.0 | 12 |
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Close Grip Barbell Bench Press | 40.0 | 15 |
| Close Grip Barbell Bench Press | 45.0 | 15 |
| Close Grip Barbell Bench Press | 50.0 | 10 |
| Lat Pulldown | 45.0 | 10 |
| Lat Pulldown | 50.0 | 10 |
| Lat Pulldown | 55.0 | 10 |
| Lat Pulldown | 60.0 | 10 |
| Lat Pulldown | 65.0 | 5 |
| Incline Dumbbell Fly | 7.5 | 10 |
| Incline Dumbbell Fly | 10.0 | 10 |
| Incline Dumbbell Fly | 12.5 | 5 |
| Seated Incline Dumbbell Curl | 7.5 | 10 |
| Seated Incline Dumbbell Curl | 7.5 | 14 |
| Seated Incline Dumbbell Curl | 7.5 | 10 |
| Seated Incline Dumbbell Curl | 7.5 | 10 |
| Seated Incline Dumbbell Curl | 7.5 | 10 |
| Batwing Row | 7.5 | 10 |
| Batwing Row | 7.5 | 10 |
| Batwing Row | 7.5 | 10 |
| Seated Cable Row | 50.0 | 5 |
| Seated Cable Row | 60.0 | 5 |
| Seated Cable Row | 70.0 | 5 |
| One-Arm Rope Triceps Pushdown | 17.5 | 10 |
| One-Arm Rope Triceps Pushdown | 22.5 | 10 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 85.0 | 5 |
| Barbell Squat | 90.0 | 12 |
| Barbell Squat | 100.0 | 5 |
| Barbell Squat | 110.0 | 3 |
| Yates Row | 60.0 | 12 |
| Yates Row | 70.0 | 5 |
| Pendlay Row | 70.0 | 5 |
| Pendlay Row | 80.0 | 5 |
| Seated Dip Machine | 22.5 | 10 |
| Seated Dip Machine | 40.5 | 8 |
| Seated Machine Fly | 49.5 | 12 |
2014-12-22
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 25.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Standing Dumbbell Press | 17.5 | 10 |
| Standing Dumbbell Press | 20.0 | 5 |
| Standing Dumbbell Press | 22.5 | 5 |
| Standing Dumbbell Press | 25.0 | 5 |
| Incline Barbell Bench Press | 50.0 | 5 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Sumo Deadlift | 100.0 | 5 |
| Sumo Deadlift | 130.0 | 3 |
| Sumo Deadlift | 150.0 | 2 |
| Sumo Deadlift | 160.0 | 2 |
| Deadlift | 160.0 | 2 |
| Deadlift | 130.0 | 3 |
| Snatch-Grip Deadlift | 130.0 | 1 |
| Romanian Deadlift | 100.0 | 2 |
| Romanian Deadlift | 60.0 | 10 |
| Romanian Deadlift | 70.0 | 10 |
| Seated Cable Row | 50.0 | 10 |
| Seated Cable Row | 60.0 | 10 |
| Triceps Pushdown | 35.0 | 10 |
| Triceps Pushdown | 45.0 | 10 |
| Triceps Pushdown | 55.0 | 15 |
| Triceps Pushdown | 60.0 | 10 |
| Triceps Pushdown | 65.0 | 4 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 110.0 | 2 |
| Barbell Squat | 85.0 | 10 |
| Seated Machine Fly | 58.5 | 10 |
| Seated Machine Fly | 58.5 | 10 |
| Rear Delt Machine Fly | 22.5 | 10 |
2014-12-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| High Cable Rear Delt Fly | 15.0 | 10 |
| High Cable Rear Delt Fly | 15.0 | 10 |
| High Cable Rear Delt Fly | 15.0 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 5.0 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 5.0 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 5.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Incline Barbell Bench Press | 55.0 | 10 |
| Incline Barbell Bench Press | 55.0 | 10 |
| Incline Barbell Bench Press | 55.0 | 10 |
| Incline Barbell Bench Press | 55.0 | 10 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| Pull Up | 0.0 | 6 |
| Trap-Bar Deadlift | 80.0 | 5 |
| Trap-Bar Deadlift | 120.0 | 5 |
| Trap-Bar Deadlift | 150.0 | 3 |
| Trap-Bar Deadlift | 170.0 | 2 |
| Trap-Bar Deadlift | 190.0 | 1 |
| Trap-Bar Deadlift | 200.0 | 1 |
| Trap-Bar Deadlift | 210.0 | 1 |
| Overhead Press | 30.0 | 5 |
| Overhead Press | 40.0 | 5 |
| Overhead Press | 50.0 | 5 |
| Barbell Squat | 50.0 | 20 |
| Barbell Squat | 60.0 | 10 |
| Push Press | 60.0 | 1 |
| Overhead Press | 60.0 | 3 |
| Push Press | 70.0 | 3 |
| Barbell Squat | 70.0 | 15 |
| Barbell Squat | 80.0 | 12 |
| Kroc Row | 32.5 | 12 |
| Kroc Row | 35.0 | 10 |
2014-12-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 20.0 | 10 |
| Cable Face Pull | 25.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Incline Dumbbell Bench Press | 17.5 | 10 |
| Incline Dumbbell Bench Press | 22.5 | 10 |
| Incline Dumbbell Bench Press | 25.0 | 5 |
| Incline Dumbbell Bench Press | 27.5 | 5 |
| Incline Dumbbell Bench Press | 30.0 | 5 |
| Seated Dumbbell Press | 17.5 | 5 |
| Seated Dumbbell Press | 20.0 | 5 |
| Seated Dumbbell Press | 20.0 | 5 |
| Smith Machine Close Grip Bench Press | 20.0 | 15 |
| Smith Machine Close Grip Bench Press | 25.0 | 15 |
| Barbell Front Squat | 40.0 | 10 |
| Barbell Front Squat | 60.0 | 5 |
| Barbell Front Squat | 70.0 | 5 |
| Barbell Front Squat | 80.0 | 5 |
| Barbell Front Squat | 90.0 | 3 |
| One-Arm Rope Triceps Pushdown | 17.5 | 15 |
| One-Arm Rope Triceps Pushdown | 22.5 | 8 |
| High Cable Rear Delt Fly | 15.0 | 15 |
| High Cable Rear Delt Fly | 20.0 | 8 |
| Seated Machine Fly | 31.5 | 15 |
| Seated Machine Fly | 49.5 | 15 |
2014-12-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Neutral Chin Up | 0 | 7 |
| Wide-Grip Pull-Up | 0 | 3 |
| Chin Up | 0 | 5 |
| Barbell Squat | 60 | 15 |
| Overhead Press | 40 | 10 |
2014-12-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Overhead Press | 40.0 | 10 |
| Overhead Press | 40.0 | 10 |
| Overhead Press | 40.0 | 8 |
| Barbell Squat | 40.0 | 10 |
| Barbell Squat | 60.0 | 10 |
| Barbell Squat | 80.0 | 10 |
| Barbell Squat | 90.0 | 5 |
| Incline Barbell Bench Press | 50.0 | 5 |
| Incline Barbell Bench Press | 55.0 | 5 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Incline Barbell Bench Press | 65.0 | 5 |
| Incline Barbell Bench Press | 70.0 | 4 |
| Pull Up | 0.0 | 7 |
| Pull Up | 0.0 | 4 |
| Pull Up | 0.0 | 3 |
| Barbell Overhead Carry | 30.0 | 50 |
| Barbell Overhead Carry | 40.0 | 25 |
| Barbell Overhead Carry | 40.0 | 25 |
| Bulgarian Split Squat | 0.0 | 5 |
| Bulgarian Split Squat | 0.0 | 5 |
| Bulgarian Split Squat | 12.0 | 5 |
| Kroc Row | 30.0 | 15 |
| Kroc Row | 32.5 | 15 |
2014-12-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 25 | 10 |
| Cable Face Pull | 30 | 10 |
| High Cable Rear Delt Fly | 15 | 10 |
| High Cable Rear Delt Fly | 20 | 5 |
| Overhead Press | 40 | 5 |
| Overhead Press | 45 | 5 |
| Overhead Press | 50 | 5 |
| Overhead Press | 60 | 3 |
| Barbell Front Squat | 50 | 5 |
| Barbell Front Squat | 60 | 5 |
| Barbell Front Squat | 70 | 5 |
| Barbell Front Squat | 80 | 3 |
| Barbell Front Squat | 90 | 2 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 80 | 5 |
| Barbell Squat | 100 | 3 |
| Barbell Squat | 110 | 1 |
| Pull Up | 0 | 6 |
| Pull Up | 0 | 5 |
| Pull Up | 0 | 3 |
| Kroc Row | 25 | 15 |
| Flat Barbell Bench Press | 50 | 10 |
| Flat Barbell Bench Press | 60 | 10 |
| Flat Barbell Bench Press | 65 | 9 |
| Flat Barbell Bench Press | 70 | 4 |
2014-12-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| High Cable Rear Delt Fly | 10.0 | 10 |
| High Cable Rear Delt Fly | 15.0 | 10 |
| Flat Dumbbell Bench Press | 15.0 | 10 |
| Flat Dumbbell Bench Press | 20.0 | 10 |
| Flat Dumbbell Bench Press | 22.5 | 10 |
| Flat Dumbbell Bench Press | 25.0 | 5 |
| Flat Dumbbell Bench Press | 27.5 | 5 |
| Flat Dumbbell Bench Press | 30.0 | 5 |
| Flat Dumbbell Bench Press | 32.5 | 1 |
| Pull Up | 0.0 | 6 |
| Sumo Deadlift | 110.0 | 3 |
| Sumo Deadlift | 130.0 | 1 |
| Sumo Deadlift | 130.0 | 1 |
| Sumo Deadlift | 150.0 | 1 |
| Sumo Deadlift | 170.0 | 1 |
| Sumo Deadlift | 170.0 | 1 |
| Sumo Deadlift | 190.0 | 1 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Barbell Squat | 100.0 | 5 |
| Barbell Squat | 110.0 | 1 |
| Barbell Squat | 120.0 | 1 |
2014-12-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 22.5 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Overhead Press | 60.0 | 3 |
| Overhead Press | 62.5 | 2 |
| Overhead Press | 65.0 | 1 |
| Overhead Press | 67.5 | 1 |
| Barbell Squat | 60.0 | 10 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 100.0 | 5 |
| Barbell Squat | 110.0 | 2 |
| Barbell Squat | 80.0 | 12 |
| Pull Up | 0.0 | 9 |
| Pull Up | 0.0 | 4 |
2014-11-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 20.0 | 10 |
| Cable Face Pull | 25.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Cable Face Pull | 35.0 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 10 |
| High Cable Rear Delt Fly | 15.0 | 10 |
| Seated Dumbbell Overhead Shrug | 17.5 | 8 |
| Seated Dumbbell Overhead Shrug | 17.5 | 10 |
| Seated Dumbbell Overhead Shrug | 17.5 | 10 |
| Front Dumbbell Raise | 2.5 | 8 |
| Lateral Dumbbell Raise | 2.5 | 8 |
| Rear Delt Dumbbell Raise | 2.5 | 8 |
| Rear Delt Dumbbell Raise | 5.0 | 8 |
| Lateral Dumbbell Raise | 5.0 | 5 |
| Front Dumbbell Raise | 5.0 | 8 |
| Neutral Chin Up | 0.0 | 8 |
| Neutral Chin Up | 0.0 | 5 |
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 50.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 65.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 75.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Barbell Front Squat | 60.0 | 5 |
| Barbell Front Squat | 70.0 | 5 |
| Barbell Front Squat | 80.0 | 3 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 80.0 | 5 |
| Overhead Press | 60.0 | 1 |
| Overhead Press | 62.5 | 1 |
| Overhead Press | 65.0 | 1 |
| Barbell Overhead Carry | 25.0 | 25 |
| Barbell Overhead Carry | 25.0 | 25 |
| Barbell Overhead Carry | 35.0 | 25 |
| Barbell Overhead Carry | 35.0 | 25 |
| Barbell Overhead Carry | 40.0 | 25 |
| Barbell Yoke Walk | 40.0 | 25 |
2014-11-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 20.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Cable Face Pull | 40.0 | 5 |
| High Cable Rear Delt Fly | 15.0 | 10 |
| High Cable Rear Delt Fly | 20.0 | 8 |
| Overhead Press | 20.0 | 10 |
| Overhead Press | 40.0 | 5 |
| Overhead Press | 50.0 | 5 |
| Overhead Press | 60.0 | 1 |
| Overhead Press | 62.5 | 1 |
| Zydrunas Press | 20.0 | 5 |
| Zydrunas Press | 30.0 | 5 |
| Zydrunas Press | 40.0 | 5 |
| Zydrunas Press | 45.0 | 5 |
| Zydrunas Press | 50.0 | 3 |
| Zydrunas Press | 55.0 | 2 |
| Barbell Front Squat | 62.5 | 3 |
| Barbell Front Squat | 55.0 | 1 |
| Barbell Front Squat | 55.0 | 5 |
| Barbell Front Squat | 60.0 | 5 |
| Barbell Front Squat | 70.0 | 5 |
| Barbell Front Squat | 80.0 | 3 |
| Barbell Front Squat | 90.0 | 1 |
| Barbell Front Squat | 100.0 | 1 |
| Push Press | 60.0 | 5 |
| Snatch-Grip Deadlift | 100.0 | 3 |
| Snatch-Grip Deadlift | 130.0 | 2 |
| Snatch-Grip Deadlift | 150.0 | 1 |
| Sumo Deadlift | 150.0 | 1 |
| Sumo Deadlift | 170.0 | 1 |
| Sumo Deadlift | 180.0 | 1 |
| Isolateral Lat Pulldown | 40.0 | 10 |
| Isolateral Lat Pulldown | 60.0 | 8 |
| Chin Up | 0.0 | 5 |
| Pull Up | 0.0 | 4 |
| Barbell Overhead Carry | 35.0 | 25 |
| Barbell Overhead Carry | 35.0 | 25 |
| Triceps Pushdown | 30.0 | 10 |
| Triceps Pushdown | 45.0 | 10 |
| Triceps Pushdown | 55.0 | 10 |
| Triceps Pushdown | 60.0 | 5 |
| Triceps Pushdown | 65.0 | 5 |
2014-11-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 20 | 10 |
| Cable Face Pull | 30 | 10 |
| Pull Up | 0 | 7 |
| Chin Up | 0 | 5 |
| Incline Barbell Bench Press | 20 | 10 |
| Incline Barbell Bench Press | 60 | 5 |
| Incline Barbell Bench Press | 65 | 5 |
| Incline Barbell Bench Press | 65 | 5 |
| One-Arm Rope Triceps Pushdown | 20 | 10 |
| One-Arm Rope Triceps Pushdown | 25 | 8 |
| Barbell Squat | 20 | 5 |
| Barbell Squat | 70 | 5 |
| Barbell Squat | 80 | 5 |
| Barbell Squat | 90 | 5 |
| Barbell Squat | 100 | 3 |
| Barbell Squat | 100 | 2 |
| Barbell Front Squat | 60 | 3 |
| Barbell Front Squat | 70 | 3 |
| Barbell Front Squat | 80 | 2 |
| Barbell Front Squat | 90 | 1 |
| High Cable Rear Delt Fly | 10 | 10 |
| High Cable Rear Delt Fly | 10 | 10 |
| High Cable Rear Delt Fly | 15 | 10 |
| Barbell Front Squat | 20 | 5 |
2014-11-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Lying Leg Curl Machine | 30.0 | 15 |
| Leg Extension Machine | 23.0 | 15 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Barbell Squat | 100.0 | 10 |
| Barbell Squat | 110.0 | 5 |
| Barbell Squat | 125.0 | 1 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 110.0 | 2 |
| Barbell Squat | 115.0 | 1 |
| Barbell Front Squat | 60.0 | 5 |
| Overhead Press | 60.0 | 3 |
| Push Press | 65.0 | 1 |
| Barbell Front Squat | 65.0 | 5 |
| Push Press | 67.5 | 1 |
| Push Press | 70.0 | 1 |
| Barbell Front Squat | 70.0 | 3 |
| Rack Pull | 110.0 | 3 |
| Rack Pull | 150.0 | 2 |
| Rack Pull | 170.0 | 2 |
| Clean | 20.0 | 3 |
| Clean | 20.0 | 3 |
| Clean | 50.0 | 3 |
| Clean | 50.0 | 3 |
| Clean | 50.0 | 1 |
| Pull Up | 0.0 | 5 |
| Chin Up | 0.0 | 5 |
| Suspension Trainer Reverse Fly | 0.0 | 4 |
| Cable Face Pull | 22.5 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Cable Face Pull | 35.0 | 10 |
| Rope Push Down | 30.0 | 10 |
| Rope Push Down | 40.0 | 10 |
| Rope Push Down | 50.0 | 10 |
| Lateral Dumbbell Raise | 5.0 | 8 |
| Front Dumbbell Raise | 5.0 | 3 |
| Rear Delt Dumbbell Raise | 5.0 | 3 |
| Lateral Dumbbell Raise | 2.5 | 8 |
| Front Dumbbell Raise | 2.5 | 8 |
| Rear Delt Dumbbell Raise | 2.5 | 8 |
| High Cable Rear Delt Fly | 10.0 | 10 |
| High Cable Rear Delt Fly | 15.0 | 10 |
2014-11-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Kettlebell Crosswalk | 12 | 25 |
| Kettlebell Crosswalk | 16 | 25 |
| Barbell Overhead Carry | 20 | 25 |
| Barbell Overhead Carry | 25 | 25 |
| Barbell Overhead Carry | 30 | 25 |
| Farmer’s Walk | 25 | 25 |
| Flat Barbell Bench Press | 50 | 5 |
| Flat Barbell Bench Press | 60 | 5 |
| Flat Barbell Bench Press | 70 | 5 |
| Flat Barbell Bench Press | 75 | 3 |
| Flat Barbell Bench Press | 70 | 5 |
| Chin Up | 0 | 7 |
| Chin Up | 0 | 5 |
| Pull Up | 0 | 2 |
| Cable Face Pull | 20 | 10 |
| Cable Face Pull | 30 | 10 |
| Cable Face Pull | 45 | 5 |
| Rope Push Down | 45 | 10 |
| Rope Push Down | 50 | 10 |
| Rope Push Down | 55 | 8 |
| Rope Curl | 30 | 5 |
| Rope Curl | 35 | 5 |
| Rope Curl | 40 | 5 |
| Cable Curl | 30 | 10 |
| Cable Curl | 40 | 10 |
| Barbell Overhead Carry | 20 | 25 |
| Barbell Overhead Carry | 25 | 25 |
| Barbell Overhead Carry | 30 | 25 |
2014-11-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 20.0 | 10 |
| Cable Face Pull | 25.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Cable Face Pull | 35.0 | 10 |
| Cable Face Pull | 40.0 | 5 |
| Cable Face Pull | 45.0 | 5 |
| Cable Face Pull | 45.0 | 5 |
| Bradshaw Press | 20.0 | 10 |
| Overhead Press | 40.0 | 5 |
| Overhead Press | 50.0 | 5 |
| Overhead Press | 55.0 | 3 |
| Overhead Press | 60.0 | 1 |
| Overhead Press | 62.5 | 1 |
| Zydrunas Press | 20.0 | 5 |
| Zydrunas Press | 40.0 | 3 |
| Zydrunas Press | 40.0 | 3 |
| Zydrunas Press | 40.0 | 3 |
| Barbell Front Squat | 40.0 | 5 |
| Barbell Front Squat | 50.0 | 5 |
| Barbell Front Squat | 60.0 | 5 |
| Barbell Front Squat | 70.0 | 5 |
| Barbell Front Squat | 80.0 | 5 |
| Barbell Front Squat | 90.0 | 1 |
| Barbell Squat | 90.0 | 5 |
| Barbell Squat | 100.0 | 2 |
| Barbell Squat | 110.0 | 1 |
| Trap-Bar Deadlift | 100.0 | 5 |
| Trap-Bar Deadlift | 130.0 | 5 |
| Trap-Bar Deadlift | 150.0 | 5 |
| Trap-Bar Deadlift | 170.0 | 3 |
| Trap-Bar Deadlift | 190.0 | 2 |
| Trap-Bar Deadlift | 200.0 | 1 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 10 |
| One-Arm Rope Triceps Pushdown | 20.0 | 8 |
| One-Arm Rope Triceps Pushdown | 25.0 | 8 |
| One-Arm Rope Triceps Pushdown | 30.0 | 3 |
| Smith Machine Close Grip Bench Press | 30.0 | 5 |
| Smith Machine Close Grip Bench Press | 30.0 | 5 |
| Smith Machine Close Grip Bench Press | 30.0 | 5 |
| Smith Machine Close Grip Bench Press | 40.0 | 5 |
| Smith Machine Close Grip Bench Press | 40.0 | 5 |
| High Cable Rear Delt Fly | 10.0 | 10 |
| High Cable Rear Delt Fly | 15.0 | 10 |
| High Cable Rear Delt Fly | 20.0 | 10 |
| Kroc Row | 17.5 | 15 |
| Kroc Row | 22.5 | 15 |
| Kroc Row | 30.0 | 15 |
| One-Arm Cable Preacher Curl | 7.5 | 10 |
| One-Arm Cable Preacher Curl | 7.5 | 10 |
| One-Arm Cable Preacher Curl | 12.5 | 10 |
| One-Arm Cable Preacher Curl | 12.5 | 10 |
| One-Arm Cable Preacher Curl | 15.0 | 10 |
| Rope Hammer Preacher Curl | 17.5 | 10 |
| Seated Machine Fly | 58.5 | 15 |
| Rear Delt Machine Fly | 31.5 | 15 |
2014-11-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Overhead Press | 60.0 | 1 |
| Barbell Front Squat | 40.0 | 10 |
| Overhead Press | 60.0 | 1 |
| Overhead Press | 62.5 | 1 |
| Barbell Front Squat | 60.0 | 5 |
| Barbell Front Squat | 80.0 | 1 |
2014-10-31
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 25 | 10 |
| Cable Face Pull | 30 | 10 |
| Incline Barbell Bench Press | 40 | 10 |
| Incline Barbell Bench Press | 60 | 5 |
| Incline Barbell Bench Press | 65 | 5 |
| Incline Barbell Bench Press | 70 | 5 |
| Incline Barbell Bench Press | 75 | 1 |
| Decline Dumbbell Bench Press | 20 | 10 |
| One-Arm Rope Triceps Pushdown | 20 | 10 |
| One-Arm Rope Triceps Pushdown | 25 | 10 |
| One-Arm Rope Triceps Pushdown | 30 | 5 |
| Chin Up | 0 | 5 |
| Pull Up | 0 | 4 |
| Chin Up | 0 | 5 |
| Chin Up | 0 | 3 |
| Power Clean | 50 | 3 |
| Power Clean | 50 | 3 |
| Pendlay Row | 50 | 5 |
| Pendlay Row | 70 | 5 |
| Pendlay Row | 80 | 5 |
| Pendlay Row | 85 | 3 |
| Snatch-Grip Deadlift | 85 | 5 |
| Snatch-Grip Deadlift | 100 | 5 |
| Snatch-Grip Deadlift | 120 | 5 |
| Snatch-Grip Deadlift | 135 | 3 |
| Snatch-Grip Deadlift | 150 | 3 |
| Deadlift | 150 | 3 |
| Deadlift | 170 | 1 |
| Reverse Crunch | 0 | 10 |
| Reverse Crunch | 0 | 10 |
2014-10-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| High Cable Rear Delt Fly | 10.0 | 15 |
| High Cable Rear Delt Fly | 15.0 | 15 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 10 |
| One-Arm Rope Triceps Pushdown | 25.0 | 10 |
| One-Arm Rope Triceps Pushdown | 25.0 | 8 |
| One-Arm Rope Triceps Pushdown | 30.0 | 8 |
| Cable Face Pull | 25.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Cable Face Pull | 25.0 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 10 |
| Bent-Over Cable Rear Delt Raise | 5.0 | 10 |
| Bent-Over Cable Rear Delt Raise | 10.0 | 5 |
| Cable Crossover | 20.0 | 10 |
| Cable Crossover | 25.0 | 10 |
| Cable Crossover | 30.0 | 10 |
| Cable Crossover Lateral Raise | 10.0 | 10 |
| Cable Crossover Lateral Raise | 10.0 | 10 |
| Lying Cable Fly | 10.0 | 10 |
| Lying Cable Fly | 15.0 | 10 |
| Lying Cable Fly | 20.0 | 10 |
| Dumbbell Pullover | 10.0 | 10 |
| Dumbbell Pullover | 15.0 | 10 |
| Dumbbell Pullover | 17.5 | 10 |
| Standing Dumbbell Press | 17.5 | 5 |
| Standing Dumbbell Press | 20.0 | 5 |
| Standing Dumbbell Press | 22.5 | 5 |
| Standing Dumbbell Press | 25.0 | 3 |
| Dumbbell Push Press | 27.5 | 1 |
| Snatch-Grip Behind The Neck Press | 20.0 | 10 |
| Snatch-Grip Behind The Neck Press | 30.0 | 10 |
| Push Press | 50.0 | 3 |
| Push Press | 55.0 | 3 |
| Push Press | 60.0 | 3 |
| Push Press | 65.0 | 2 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 120.0 | 1 |
| Barbell Squat | 140.0 | 2 |
| Seated Cable Row | 55.0 | 10 |
| Seated Cable Row | 65.0 | 10 |
| Seated Cable Row | 75.0 | 10 |
| Neutral Chin Up | 0.0 | 4 |
| Neutral Chin Up | 0.0 | 2 |
2014-10-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| High Cable Rear Delt Fly | 10.0 | 10 |
| High Cable Rear Delt Fly | 15.0 | 10 |
| High Cable Rear Delt Fly | 15.0 | 10 |
| High Cable Rear Delt Fly | 20.0 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 5.0 | 10 |
| Cable Face Pull | 25.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Bent-Over Cable Rear Delt Raise | 10.0 | 10 |
| Bent-Over Cable Rear Delt Raise | 5.0 | 15 |
| Cable Face Pull | 35.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Behind The Neck Barbell Press | 20.0 | 10 |
| Behind The Neck Barbell Press | 30.0 | 10 |
| Behind The Neck Barbell Press | 30.0 | 10 |
| Seated Dumbbell Press | 17.5 | 5 |
| Seated Dumbbell Press | 20.0 | 5 |
| Seated Dumbbell Press | 22.5 | 5 |
| Seated Dumbbell Press | 25.0 | 5 |
| Seated Dumbbell Press | 27.5 | 3 |
| Decline Barbell Bench Press | 20.0 | 10 |
| Decline Barbell Bench Press | 40.0 | 10 |
| Decline Barbell Bench Press | 50.0 | 10 |
| Decline Barbell Bench Press | 50.0 | 10 |
| Decline Barbell Bench Press | 55.0 | 10 |
| Seated Machine Fly | 49.5 | 10 |
| Seated Machine Fly | 49.5 | 10 |
| Seated Machine Fly | 49.5 | 10 |
| Seated Machine Fly | 49.5 | 10 |
| Rear Delt Machine Fly | 22.5 | 10 |
| Rear Delt Machine Fly | 22.5 | 10 |
| Rear Delt Machine Fly | 22.5 | 10 |
| Rear Delt Machine Fly | 22.5 | 10 |
| Neutral Chin Up | 0.0 | 5 |
| Barbell Squat | 40.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Barbell Squat | 110.0 | 5 |
| Barbell Squat | 120.0 | 1 |
| Barbell Squat | 130.0 | 1 |
| Barbell Squat | 140.0 | 1 |
| Barbell Front Squat | 70.0 | 5 |
2014-10-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 65.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 75.0 | 3 |
| Assisted Dips | 8.5 | 3 |
| Assisted Dips | 4.5 | 3 |
| Seated Dumbbell Press | 15.0 | 8 |
| Seated Dumbbell Press | 20.0 | 8 |
| Seated Dumbbell Press | 22.5 | 5 |
| Seated Dumbbell Press | 25.0 | 5 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| One-Arm Rope Triceps Pushdown | 22.5 | 10 |
| Rope Push Down | 45.0 | 8 |
| Rope Push Down | 50.0 | 5 |
| Cable Face Pull | 20.0 | 15 |
| Cable Face Pull | 25.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Seated Machine Fly | 58.5 | 10 |
| Seated Machine Fly | 67.5 | 5 |
| One-Arm Cable Curl | 12.5 | 8 |
| One-Arm Cable Curl | 15.0 | 8 |
| One-Arm Cable Curl | 17.5 | 8 |
| Isolateral Shoulder Press Machine | 15.0 | 10 |
| Isolateral Shoulder Press Machine | 25.0 | 10 |
2014-10-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Muscle Snatch | 20 | 5 |
| Clean | 20 | 5 |
| Overhead Squat | 20 | 5 |
| Muscle Snatch | 30 | 3 |
| Clean | 30 | 3 |
| Overhead Squat | 30 | 3 |
| Muscle Snatch | 40 | 3 |
| Clean | 40 | 3 |
| Clean | 50 | 3 |
| Clean | 55 | 3 |
| Barbell Front Squat | 40 | 5 |
| Barbell Front Squat | 60 | 5 |
| Barbell Front Squat | 70 | 5 |
| Barbell Front Squat | 80 | 5 |
| Barbell Front Squat | 90 | 1 |
| Barbell Front Lunge | 20 | 5 |
| Barbell Front Lunge | 40 | 5 |
| Trap-Bar Deadlift | 100 | 3 |
| Trap-Bar Deadlift | 130 | 3 |
| Trap-Bar Deadlift | 150 | 3 |
| Trap-Bar Deadlift | 180 | 2 |
| Trap-Bar Deadlift | 200 | 1 |
| Barbell Front Squat | 100 | 2 |
| Barbell Front Squat | 105 | 1 |
2014-10-22
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 20.0 | 20 |
| Cable Face Pull | 22.5 | 20 |
| Cable Face Pull | 20.0 | 15 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| One-Arm Rope Triceps Pushdown | 22.5 | 10 |
| One-Arm Rope Triceps Pushdown | 25.0 | 10 |
| Incline Barbell Bench Press | 30.0 | 10 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Incline Barbell Bench Press | 65.0 | 5 |
| Incline Barbell Bench Press | 65.0 | 5 |
| Neutral Chin Up | 0.0 | 6 |
| Neutral Chin Up | 0.0 | 4 |
| Neutral Chin Up | 0.0 | 2 |
| Assisted Dips | 8.5 | 5 |
| Assisted Dips | 8.5 | 5 |
| Assisted Dips | 8.5 | 5 |
| Seated Cable Face Pull | 20.0 | 10 |
| Seated Cable Face Pull | 25.0 | 10 |
| Power Clean | 50.0 | 5 |
| Power Clean | 50.0 | 5 |
| Muscle Snatch | 20.0 | 5 |
| Muscle Snatch | 30.0 | 3 |
| Snatch-Grip Behind The Neck Press | 30.0 | 3 |
| Overhead Squat | 30.0 | 1 |
| Seated Machine Fly | 58.5 | 10 |
| Seated Machine Fly | 67.5 | 8 |
| Seated Machine Fly | 67.5 | 5 |
| Rear Delt Machine Fly | 22.5 | 10 |
| Rear Delt Machine Fly | 31.5 | 10 |
| Rear Delt Machine Fly | 40.5 | 5 |
| Front Plate Raise | 10.0 | 10 |
| Front Plate Raise | 10.0 | 10 |
2014-10-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Sumo Deadlift | 110 | 3 |
| Sumo Deadlift | 130 | 2 |
| Deadlift | 150 | 1 |
| Chin Up | 0 | 6 |
| Close Grip Barbell Bench Press | 40 | 10 |
| Close Grip Barbell Bench Press | 40 | 10 |
| Close Grip Barbell Bench Press | 40 | 10 |
| Close Grip Barbell Bench Press | 40 | 10 |
| Close Grip Barbell Bench Press | 40 | 10 |
2014-10-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 20.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Close Grip Barbell Bench Press | 40.0 | 10 |
| Close Grip Barbell Bench Press | 50.0 | 10 |
| Push Press | 20.0 | 5 |
| Push Press | 40.0 | 5 |
| Push Press | 50.0 | 3 |
| Push Press | 55.0 | 3 |
| Push Press | 60.0 | 3 |
| Trap-Bar Deadlift | 100.0 | 5 |
| Trap-Bar Deadlift | 130.0 | 3 |
| Trap-Bar Deadlift | 150.0 | 5 |
| Trap-Bar Deadlift | 170.0 | 5 |
| Trap-Bar Deadlift | 190.0 | 1 |
| Trap-Bar Deadlift | 200.0 | 1 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| One-Arm Rope Triceps Pushdown | 25.0 | 10 |
| One-Arm Rope Triceps Pushdown | 30.0 | 3 |
| Cable Face Pull | 25.0 | 15 |
| Cable Face Pull | 30.0 | 10 |
| Cable Face Pull | 30.0 | 10 |
| Rope Push Down | 40.0 | 10 |
| Rope Push Down | 50.0 | 10 |
| Rope Push Down | 55.0 | 3 |
| Rope Curl | 25.0 | 10 |
| One-Arm Cable Curl | 10.0 | 10 |
| One-Arm Cable Curl | 15.0 | 10 |
| Rope Curl | 25.0 | 10 |
| Cable Curl | 25.0 | 10 |
| Cable Curl | 35.0 | 10 |
| Seated Cable Face Pull | 25.0 | 10 |
| Seated Cable Face Pull | 20.0 | 10 |
| Seated Cable Face Pull | 20.0 | 10 |
| Seated Machine Fly | 40.5 | 12 |
| Seated Machine Fly | 49.5 | 12 |
| Seated Machine Fly | 49.5 | 12 |
| Rear Delt Machine Fly | 22.5 | 12 |
| Rear Delt Machine Fly | 22.5 | 12 |
| Rear Delt Machine Fly | 22.5 | 12 |
2014-10-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Overhead Press | 20.0 | 5 |
| Overhead Press | 40.0 | 5 |
| Overhead Press | 50.0 | 5 |
| Overhead Press | 55.0 | 3 |
| Incline Barbell Bench Press | 40.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 5 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Incline Barbell Bench Press | 65.0 | 5 |
| Incline Barbell Bench Press | 70.0 | 3 |
| Close Grip Barbell Bench Press | 30.0 | 10 |
| Close Grip Barbell Bench Press | 40.0 | 10 |
| Close Grip Barbell Bench Press | 45.0 | 10 |
| Close Grip Barbell Bench Press | 47.5 | 10 |
| Cable Face Pull | 20.0 | 10 |
| Cable Face Pull | 20.0 | 10 |
| Cable Face Pull | 20.0 | 10 |
| Neutral Chin Up | 0.0 | 5 |
| Neutral Chin Up | 0.0 | 3 |
| Neutral Chin Up | 0.0 | 3 |
| One-Arm Rope Triceps Pushdown | 17.5 | 10 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| One-Arm Rope Triceps Pushdown | 25.0 | 5 |
| Seated Cable Row | 55.0 | 5 |
| Seated Cable Row | 65.0 | 5 |
| Seated Cable Row | 70.0 | 5 |
| Seated Cable Face Pull | 25.0 | 10 |
| Seated Cable Face Pull | 20.0 | 10 |
| Seated Cable Face Pull | 20.0 | 10 |
| Seated Machine Fly | 49.5 | 12 |
| Seated Machine Fly | 58.5 | 8 |
| Seated Machine Fly | 58.5 | 5 |
| Rear Delt Machine Fly | 13.5 | 10 |
| Rear Delt Machine Fly | 22.5 | 10 |
| Rear Delt Machine Fly | 31.5 | 10 |
| T-Bar Row | 30.0 | 10 |
| T-Bar Row | 35.0 | 10 |
| Standing One-Arm Cable Row | 20.0 | 10 |
| Standing One-Arm Cable Row | 22.5 | 10 |
| Standing One-Arm Cable Row | 30.0 | 10 |
| Standing One-Arm Cable Row | 40.0 | 5 |
| Standing One-Arm Cable Row | 45.0 | 5 |
| Cable Curl | 17.5 | 10 |
| Cable Curl | 22.5 | 10 |
| Cable Curl | 30.0 | 10 |
| Cable Curl | 35.0 | 10 |
| Cable Curl | 40.0 | 10 |
2014-10-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Close Grip Barbell Bench Press | 20.0 | 15 |
| EZ-Bar Skullcrusher | 17.5 | 5 |
| Close Grip Barbell Bench Press | 30.0 | 15 |
| Close Grip Barbell Bench Press | 30.0 | 15 |
| Chin Up | 0.0 | 5 |
| Close Grip Barbell Bench Press | 40.0 | 10 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 2 |
| Close Grip Barbell Bench Press | 40.0 | 10 |
| EZ-Bar Curl | 17.5 | 15 |
| Close Grip Barbell Bench Press | 40.0 | 10 |
| EZ-Bar Curl | 17.5 | 15 |
2014-10-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Barbell Bench Press | 50.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 3 |
| Flat Barbell Bench Press | 75.0 | 3 |
| Flat Barbell Bench Press | 80.0 | 1 |
| Flat Barbell Bench Press | 80.0 | 1 |
| Neutral Chin Up | 0.0 | 8 |
| Wide-Grip Pull-Up | 0.0 | 3 |
| Neutral Chin Up | 0.0 | 3 |
| Neutral Chin Up | 0.0 | 3 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| One-Arm Rope Triceps Pushdown | 25.0 | 10 |
| Rope Push Down | 40.0 | 10 |
| Rope Push Down | 45.0 | 5 |
| Rope Push Down | 50.0 | 3 |
| Rope Push Down | 50.0 | 3 |
| Cable Crossover | 20.0 | 10 |
| Cable Crossover | 30.0 | 10 |
| Full Range of Motion Lat Pulldown | 15.0 | 10 |
| Full Range of Motion Lat Pulldown | 20.0 | 10 |
| Full Range of Motion Lat Pulldown | 20.0 | 10 |
| Cable Face Pull | 20.0 | 10 |
| Cable Face Pull | 25.0 | 10 |
| Cable Face Pull | 25.0 | 10 |
| Standing One-Arm Cable Row | 25.0 | 10 |
| Standing One-Arm Cable Row | 30.0 | 10 |
| Standing One-Arm Cable Row | 35.0 | 10 |
| Seated Machine Fly | 40.5 | 10 |
| Seated Machine Fly | 49.5 | 10 |
| Seated Machine Fly | 58.5 | 8 |
| Trap-Bar Deadlift | 100.0 | 5 |
| Trap-Bar Deadlift | 130.0 | 3 |
| Trap-Bar Deadlift | 150.0 | 1 |
| Trap-Bar Deadlift | 170.0 | 1 |
| Trap-Bar Deadlift | 190.0 | 1 |
| Trap-Bar Deadlift | 220.0 | 1 |
| Barbell Front Squat | 20.0 | 5 |
| Barbell Front Squat | 50.0 | 5 |
| Barbell Front Squat | 60.0 | 5 |
| Barbell Front Squat | 70.0 | 2 |
| Barbell Front Squat | 70.0 | 3 |
| Leg Press | 130.0 | 5 |
| Leg Press | 170.0 | 5 |
| Leg Press | 220.0 | 5 |
| Leg Press | 240.0 | 3 |
| Leg Press | 250.0 | 2 |
| Seated Cable Row | 60.0 | 5 |
| Seated Cable Row | 65.0 | 5 |
| Seated Cable Row | 70.0 | 5 |
| Seated Cable Row | 75.0 | 5 |
| Seated Cable Face Pull | 25.0 | 10 |
| Seated Cable Face Pull | 25.0 | 10 |
| Barbell Curl | 20.0 | 10 |
| Barbell Curl | 22.5 | 5 |
| Barbell Curl | 30.0 | 5 |
| Standing Barbell Triceps Extension | 20.0 | 10 |
| Standing Barbell Triceps Extension | 20.0 | 8 |
| One-Arm Dumbbell Floor Press | 15.0 | 10 |
| One-Arm Dumbbell Floor Press | 15.0 | 10 |
2014-10-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Overhead Press | 40.0 | 5 |
| Overhead Press | 50.0 | 5 |
| Overhead Press | 52.5 | 5 |
| Barbell Front Squat | 50.0 | 5 |
| Barbell Front Squat | 70.0 | 5 |
| Barbell Front Squat | 80.0 | 3 |
| Barbell Front Squat | 90.0 | 2 |
| Barbell Front Squat | 95.0 | 1 |
| Leg Press | 150.0 | 10 |
| Single Leg Press | 50.0 | 5 |
| Single Leg Press | 70.0 | 3 |
| Leg Press | 170.0 | 5 |
| Leg Press | 190.0 | 5 |
| Leg Press | 230.0 | 3 |
| Leg Press | 240.0 | 3 |
| One-Arm Standing Dumbbell Press | 15.0 | 10 |
| One-Arm Standing Dumbbell Press | 17.5 | 5 |
| One-Arm Standing Dumbbell Press | 20.0 | 5 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| One-Arm Rope Triceps Pushdown | 22.5 | 10 |
| Neutral Chin Up | 0.0 | 5 |
| Neutral Chin Up | 0.0 | 3 |
| Neutral Chin Up | 0.0 | 3 |
| Assisted Dips | 20.5 | 5 |
| Assisted Dips | 20.5 | 5 |
| Assisted Dips | 20.5 | 5 |
2014-10-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 75.0 | 5 |
| Flat Barbell Bench Press | 80.0 | 2 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| One-Arm Rope Triceps Pushdown | 22.5 | 10 |
| Cable Face Pull | 22.5 | 10 |
| Cable Face Pull | 22.5 | 10 |
| Cable Face Pull | 22.5 | 10 |
| Seated Cable Face Pull | 20.0 | 10 |
| Seated Cable Face Pull | 15.0 | 10 |
| Seated Cable Face Pull | 15.0 | 10 |
| Full Range of Motion Lat Pulldown | 11.0 | 10 |
| Full Range of Motion Lat Pulldown | 11.0 | 10 |
| Assisted Neutral-Grip Pull Up | 20.5 | 5 |
| Assisted Neutral-Grip Pull Up | 16.5 | 5 |
| Assisted Neutral-Grip Pull Up | 8.5 | 5 |
| Standing One-Arm Cable Row | 20.0 | 10 |
| Trap-Bar Deadlift | 110.0 | 5 |
| Trap-Bar Deadlift | 140.0 | 5 |
| Trap-Bar Deadlift | 160.0 | 3 |
| Trap-Bar Deadlift | 180.0 | 3 |
| Trap-Bar Deadlift | 210.0 | 1 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Seated Cable Row | 55.0 | 5 |
| Seated Cable Row | 65.0 | 5 |
| Seated Cable Row | 75.0 | 3 |
| Standing One-Arm Cable Row | 25.0 | 10 |
2014-10-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Trap-Bar Deadlift | 100 | 5 |
| Trap-Bar Deadlift | 140 | 3 |
| Trap-Bar Deadlift | 160 | 2 |
| Trap-Bar Deadlift | 180 | 2 |
| Trap-Bar Deadlift | 200 | 1 |
| Trap-Bar Deadlift | 205 | 1 |
| Barbell Front Squat | 20 | 10 |
| Barbell Front Squat | 40 | 10 |
| Barbell Front Squat | 50 | 10 |
| Barbell Front Squat | 60 | 5 |
| Barbell Front Squat | 70 | 5 |
| Barbell Front Squat | 80 | 3 |
| Barbell Front Squat | 90 | 1 |
2014-09-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Front Squat | 20.0 | 5 |
| Barbell Front Squat | 40.0 | 10 |
| Barbell Front Squat | 50.0 | 10 |
| Barbell Front Squat | 55.0 | 10 |
| Leg Press | 100.0 | 10 |
| Leg Press | 150.0 | 10 |
| Leg Press | 180.0 | 5 |
| Leg Press | 200.0 | 5 |
| Leg Press | 230.0 | 3 |
| Incline Barbell Bench Press | 20.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Incline Barbell Bench Press | 60.0 | 10 |
| Incline Barbell Bench Press | 65.0 | 5 |
| Incline Barbell Bench Press | 70.0 | 3 |
| One-Arm Rope Triceps Pushdown | 17.5 | 10 |
| One-Arm Rope Triceps Pushdown | 22.5 | 10 |
| One-Arm Rope Triceps Pushdown | 25.0 | 5 |
| Seated Machine Fly | 36.0 | 10 |
| Seated Machine Fly | 40.5 | 10 |
| Seated Machine Fly | 49.5 | 10 |
| Seated Cable Face Pull | 15.0 | 10 |
| Seated Cable Face Pull | 15.0 | 10 |
| Seated Cable Row | 50.0 | 10 |
| Seated Cable Row | 60.0 | 10 |
| Seated Cable Row | 65.0 | 5 |
| Seated Cable Row | 70.0 | 5 |
| Cable Face Pull | 10.0 | 10 |
| Cable Face Pull | 15.0 | 10 |
| Rear Delt Machine Fly | 22.5 | 10 |
| Rear Delt Machine Fly | 22.5 | 10 |
| Standing One-Arm Cable Row | 17.5 | 10 |
| Standing One-Arm Cable Row | 22.5 | 10 |
| Standing One-Arm Cable Row | 30.0 | 10 |
| Kettlebell Snatch | 20.0 | 5 |
| Kettlebell Clean | 20.0 | 10 |
2014-09-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 50.0 | 10 |
| Barbell Squat | 60.0 | 10 |
| Barbell Squat | 80.0 | 10 |
| Barbell Squat | 85.0 | 10 |
| Incline Barbell Bench Press | 40.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Incline Barbell Bench Press | 55.0 | 10 |
| One-Arm Rope Triceps Pushdown | 17.5 | 15 |
| One-Arm Rope Triceps Pushdown | 22.5 | 10 |
| Cable Face Pull | 7.5 | 15 |
| Cable Face Pull | 10.0 | 15 |
| Cable Face Pull | 12.5 | 15 |
| Rope Push Down | 30.0 | 10 |
| Rope Push Down | 35.0 | 10 |
| Rope Push Down | 40.0 | 10 |
| Rope Push Down | 45.0 | 10 |
| One-Arm Rope Triceps Pushdown | 17.5 | 8 |
| Seated Machine Fly | 31.5 | 15 |
| Seated Machine Fly | 40.5 | 10 |
| Seated Machine Fly | 40.5 | 10 |
| Cable Crossover | 22.5 | 10 |
| Cable Crossover | 22.5 | 10 |
| Cable Crossover Lateral Raise | 12.5 | 10 |
| Cable Crossover Lateral Raise | 12.5 | 10 |
| Cable Crossover Lateral Raise | 12.5 | 10 |
| EZ-Bar Preacher Curl | 17.5 | 15 |
| EZ-Bar Preacher Curl | 17.5 | 10 |
| Incline Rear Delt Fly | 7.5 | 10 |
| Incline Rear Delt Fly | 5.0 | 10 |
| Incline Rear Delt Fly | 5.0 | 10 |
| Glute Kickback Machine | 31.5 | 10 |
| Glute Kickback Machine | 40.5 | 10 |
| Glute Kickback Machine | 49.5 | 10 |
| Glute Kickback Machine | 58.5 | 8 |
| Rear Delt Machine Fly | 13.5 | 10 |
| Rear Delt Machine Fly | 22.5 | 10 |
| Abductor Machine | 50.0 | 10 |
| Abductor Machine | 70.0 | 10 |
| Abductor Machine | 80.0 | 10 |
| Adductor Machine | 70.0 | 10 |
| Adductor Machine | 80.0 | 10 |
| Adductor Machine | 90.0 | 10 |
| Adductor Machine | 100.0 | 10 |
| Seated Cable Row | 50.0 | 10 |
| Seated Cable Row | 60.0 | 10 |
| Seated Cable Row | 65.0 | 10 |
| Leg Press | 100.0 | 10 |
| Leg Press | 150.0 | 10 |
| Leg Press | 180.0 | 5 |
| Leg Press | 200.0 | 5 |
| Leg Press | 220.0 | 3 |
| Seated Machine Curl | 22.5 | 10 |
| Seated Machine Curl | 31.5 | 8 |
| Lateral Dumbbell Raise | 5.0 | 10 |
| Front Plate Raise | 10.0 | 10 |
| Incline Barbell Bench Press | 57.5 | 10 |
2014-09-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Push Press | 40.0 | 5 |
| Push Press | 45.0 | 5 |
| Push Press | 50.0 | 5 |
| Push Press | 60.0 | 5 |
| Push Press | 62.5 | 3 |
| Trap-Bar Deadlift | 100.0 | 3 |
| Trap-Bar Deadlift | 140.0 | 3 |
| Trap-Bar Deadlift | 160.0 | 5 |
| Trap-Bar Deadlift | 180.0 | 2 |
| Trap-Bar Deadlift | 190.0 | 1 |
| Trap-Bar Deadlift | 202.5 | 1 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| One-Arm Rope Triceps Pushdown | 25.0 | 8 |
| Seated Cable Row | 45.0 | 10 |
| Seated Cable Row | 50.0 | 10 |
| Seated Cable Row | 55.0 | 10 |
| Flat Dumbbell Fly | 12.5 | 10 |
| Flat Dumbbell Fly | 15.0 | 5 |
| Rope Push Down | 30.0 | 10 |
| Rope Push Down | 45.0 | 10 |
| Rope Push Down | 50.0 | 5 |
| Cable Crossover | 20.0 | 15 |
| Cable Crossover | 30.0 | 10 |
| Barbell Squat | 20.0 | 10 |
| Barbell Squat | 60.0 | 10 |
| Barbell Squat | 80.0 | 10 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 110.0 | 2 |
| Dumbbell Curl | 12.5 | 10 |
| Dumbbell Curl | 12.5 | 10 |
| Seated Machine Fly | 31.5 | 10 |
| Seated Machine Fly | 40.5 | 10 |
| Seated Machine Fly | 49.5 | 10 |
2014-09-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Deadlift | 100.0 | 3 |
| Deadlift | 130.0 | 3 |
| Deadlift | 150.0 | 2 |
| Deadlift | 175.0 | 1 |
| Flat Barbell Bench Press | 20.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 65.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 72.5 | 5 |
| Flat Barbell Bench Press | 75.0 | 3 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Rack Pull | 100.0 | 3 |
| Rack Pull | 120.0 | 3 |
| Rack Pull | 120.0 | 3 |
| Rope Push Down | 30.0 | 10 |
| Rope Push Down | 35.0 | 10 |
| Rope Push Down | 40.0 | 10 |
| Rope Push Down | 45.0 | 5 |
| One-Arm Rope Triceps Pushdown | 15.0 | 10 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| One-Arm Rope Triceps Pushdown | 20.0 | 8 |
| Flat Dumbbell Fly | 12.5 | 10 |
| Flat Dumbbell Fly | 12.5 | 10 |
| Flat Dumbbell Fly | 12.5 | 10 |
2014-09-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Trap-Bar Deadlift | 100.00 | 5 |
| Trap-Bar Deadlift | 130.00 | 3 |
| Trap-Bar Deadlift | 150.00 | 5 |
| Trap-Bar Deadlift | 180.00 | 1 |
| Trap-Bar Deadlift | 20.25 | 1 |
| Flat Barbell Bench Press | 45.00 | 10 |
| Flat Barbell Bench Press | 55.00 | 5 |
| Flat Barbell Bench Press | 65.00 | 5 |
| Flat Barbell Bench Press | 65.00 | 8 |
| Flat Barbell Bench Press | 70.00 | 3 |
| Flat Barbell Bench Press | 72.50 | 3 |
| Kroc Row | 25.00 | 15 |
| Kroc Row | 30.00 | 10 |
| Standing Cable Fly | 20.00 | 10 |
| Standing Cable Fly | 25.00 | 10 |
| Cable Crossover | 25.00 | 15 |
| Rope Push Down | 30.00 | 10 |
| Rope Push Down | 35.00 | 10 |
| Rope Push Down | 40.00 | 10 |
| Rope Push Down | 45.00 | 9 |
| Leg Press | 150.00 | 5 |
| Leg Press | 150.00 | 10 |
2014-09-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Push Press | 40.0 | 3 |
| Push Press | 45.0 | 3 |
| Push Press | 50.0 | 12 |
| Push Press | 60.0 | 3 |
| Push Press | 62.5 | 2 |
| Rope Push Down | 30.0 | 15 |
| Rope Push Down | 40.0 | 15 |
| Rope Push Down | 50.0 | 8 |
| Rope Push Down | 40.0 | 15 |
| Rope Push Down | 40.0 | 8 |
| Cable Overhead Triceps Extension | 12.5 | 10 |
| Cable Overhead Triceps Extension | 15.0 | 10 |
| Cable Overhead Triceps Extension | 17.5 | 10 |
| Cable Overhead Triceps Extension | 20.0 | 10 |
| Flat Dumbbell Fly | 10.0 | 10 |
| Flat Dumbbell Fly | 12.5 | 10 |
| Flat Dumbbell Fly | 12.5 | 10 |
| Cable Crossover | 25.0 | 12 |
| Cable Crossover | 25.0 | 12 |
| Cable Crossover | 30.0 | 8 |
| Front Plate Raise | 10.0 | 10 |
| Front Plate Raise | 10.0 | 10 |
| Front Plate Raise | 10.0 | 10 |
| Push Press | 55.0 | 3 |
2014-09-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 60.0 | 3 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 95.0 | 5 |
| Barbell Squat | 70.0 | 10 |
| Lying Leg Curl Machine | 35.0 | 12 |
| Seated Calf Raise Machine | 40.0 | 15 |
| Lying Leg Curl Machine | 35.0 | 12 |
| Lying Leg Curl Machine | 35.0 | 12 |
| Ski Jump Smith Machine Calf Raise | 20.0 | 10 |
| Ski Jump Smith Machine Calf Raise | 40.0 | 5 |
| Ski Jump Smith Machine Calf Raise | 60.0 | 5 |
| Seated Calf Raise Machine | 45.0 | 15 |
| Seated Calf Raise Machine | 45.0 | 10 |
| Standing Calf Raise Machine | 49.5 | 10 |
| Standing Calf Raise Machine | 49.5 | 10 |
| Standing Calf Raise Machine | 49.5 | 10 |
| Glute Kickback Machine | 22.5 | 12 |
| Glute Kickback Machine | 31.5 | 12 |
| Glute Kickback Machine | 40.5 | 12 |
| Barbell Glute Bridge | 0.0 | 10 |
| Barbell Glute Bridge | 35.0 | 10 |
| Barbell Glute Bridge | 40.0 | 10 |
| Leg Press | 140.0 | 5 |
| Leg Press | 190.0 | 5 |
| Leg Press | 210.0 | 3 |
| Leg Press | 230.0 | 1 |
2014-09-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 20.0 | 5 |
| Flat Barbell Bench Press | 45.0 | 5 |
| Flat Barbell Bench Press | 55.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 12 |
| Flat Barbell Bench Press | 65.0 | 3 |
| Flat Barbell Bench Press | 70.0 | 2 |
| Flat Barbell Bench Press | 75.0 | 1 |
| Flat Barbell Bench Press | 80.0 | 1 |
| Standing Cable Fly | 20.0 | 12 |
| Standing Cable Fly | 20.0 | 12 |
| Cable Crossover | 20.0 | 12 |
| Cable Crossover | 25.0 | 12 |
| Reverse Cable Fly | 10.0 | 12 |
| Reverse Cable Fly | 10.0 | 12 |
| Reverse Cable Fly | 10.0 | 12 |
| Rope Push Down | 30.0 | 20 |
| Rope Push Down | 30.0 | 20 |
| Rope Push Down | 30.0 | 20 |
| One-Arm Cable Curl | 10.0 | 15 |
| One-Arm Cable Curl | 10.0 | 15 |
| One-Arm Cable Curl | 10.0 | 15 |
| Cable Overhead Triceps Extension | 15.0 | 10 |
| Cable Overhead Triceps Extension | 20.0 | 10 |
| Cable Overhead Triceps Extension | 25.0 | 10 |
| High Cable Curl | 7.5 | 15 |
| High Cable Curl | 10.0 | 15 |
| High Cable Curl | 10.0 | 15 |
| Cable Overhead Triceps Extension | 7.5 | 20 |
| Cable Overhead Triceps Extension | 12.5 | 20 |
| Cable Overhead Triceps Extension | 12.5 | 20 |
| One-Arm Rope Triceps Pushdown | 7.5 | 20 |
| One-Arm Rope Triceps Pushdown | 10.0 | 20 |
| One-Arm Rope Triceps Pushdown | 12.5 | 20 |
| Dumbbell Hammer Curl | 6.0 | 15 |
| Dumbbell Hammer Curl | 7.0 | 10 |
| Dumbbell Hammer Curl | 7.0 | 10 |
| Smith Machine Close Grip Bench Press | 20.0 | 5 |
| Smith Machine Close Grip Bench Press | 20.0 | 5 |
2014-08-31
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Trap-Bar Deadlift | 140 | 8 |
| Trap-Bar Deadlift | 120 | 5 |
| Trap-Bar Deadlift | 100 | 5 |
| Trap-Bar Deadlift | 60 | 10 |
| Trap-Bar Deadlift | 180 | 1 |
| Trap-Bar Deadlift | 200 | 1 |
| Seated Cable Row | 45 | 10 |
| Seated Cable Row | 55 | 10 |
| Seated Cable Row | 65 | 10 |
| Lat Pulldown | 55 | 8 |
| Lat Pulldown | 55 | 5 |
| Lat Pulldown | 60 | 5 |
| Leg Press | 100 | 5 |
| Leg Press | 130 | 5 |
| Leg Press | 150 | 5 |
| Leg Press | 170 | 5 |
| Leg Press | 190 | 3 |
| Leg Press | 200 | 3 |
2014-08-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Push Press | 20.0 | 10 |
| Push Press | 35.0 | 5 |
| Push Press | 40.0 | 5 |
| Push Press | 45.0 | 12 |
| Push Press | 40.0 | 10 |
| Flat Dumbbell Bench Press | 17.5 | 10 |
| Flat Dumbbell Bench Press | 20.0 | 10 |
| Flat Dumbbell Bench Press | 20.0 | 10 |
| Flat Dumbbell Fly | 10.0 | 10 |
| Flat Dumbbell Fly | 10.0 | 10 |
| Flat Dumbbell Fly | 10.0 | 10 |
| Rope Push Down | 40.0 | 10 |
| Rope Push Down | 45.0 | 10 |
| Rope Push Down | 45.0 | 10 |
| Cable Crossover | 15.0 | 10 |
| Cable Crossover | 20.0 | 10 |
| Cable Crossover | 25.0 | 10 |
| Shoulder Press Machine | 22.5 | 10 |
| Shoulder Press Machine | 40.5 | 10 |
| Snatch-Grip Behind The Neck Press | 20.0 | 10 |
| Snatch-Grip Behind The Neck Press | 20.0 | 10 |
| Snatch-Grip Behind The Neck Press | 20.0 | 10 |
| Muscle Snatch | 20.0 | 5 |
| Muscle Snatch | 30.0 | 5 |
2014-08-26
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Barbell Bench Press | 30.0 | 10 |
| Incline Barbell Bench Press | 40.0 | 5 |
| Incline Barbell Bench Press | 50.0 | 5 |
| Incline Barbell Bench Press | 55.0 | 5 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Incline Barbell Bench Press | 65.0 | 5 |
| Incline Barbell Bench Press | 67.5 | 3 |
| Trap-Bar Deadlift | 110.0 | 3 |
| Trap-Bar Deadlift | 140.0 | 2 |
| Trap-Bar Deadlift | 170.0 | 2 |
| Trap-Bar Deadlift | 180.0 | 1 |
| Trap-Bar Deadlift | 185.0 | 1 |
| Trap-Bar Deadlift | 190.0 | 1 |
| Rope Push Down | 40.0 | 10 |
| Rope Push Down | 45.0 | 10 |
| Rope Push Down | 50.0 | 10 |
| Front Plate Raise | 10.0 | 10 |
| Front Plate Raise | 15.0 | 5 |
| Front Plate Raise | 10.0 | 10 |
| Leg Press | 100.0 | 10 |
| Leg Press | 120.0 | 10 |
| Leg Press | 140.0 | 10 |
| Leg Press | 160.0 | 5 |
| Batwing Row | 5.0 | 10 |
| Batwing Row | 7.5 | 10 |
| Batwing Row | 7.5 | 10 |
2014-08-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Assisted Dips | 28.5 | 10 |
| Assisted Dips | 24.5 | 10 |
| Assisted Dips | 20.5 | 10 |
| Assisted Dips | 16.5 | 5 |
| Assisted Dips | 12.5 | 5 |
| Neutral Chin Up | 0.0 | 3 |
| Neutral Chin Up | 0.0 | 2 |
| Incline Barbell Bench Press | 40.0 | 10 |
| Incline Barbell Bench Press | 45.0 | 10 |
| Incline Barbell Bench Press | 47.5 | 10 |
| Cable Crossover | 25.0 | 10 |
| Incline Dumbbell Fly | 10.0 | 10 |
| Incline Dumbbell Fly | 10.0 | 10 |
| Incline Dumbbell Fly | 10.0 | 10 |
| Cable Crossover | 20.0 | 10 |
| Cable Crossover | 20.0 | 10 |
| T-Bar Row | 25.0 | 10 |
| T-Bar Row | 25.0 | 10 |
| T-Bar Row | 25.0 | 10 |
| Rope Push Down | 22.5 | 10 |
| Rope Push Down | 30.0 | 10 |
| Rope Push Down | 35.0 | 10 |
| Seated Cable Row | 25.0 | 10 |
| Seated Cable Row | 35.0 | 10 |
| Seated Cable Row | 45.0 | 10 |
| Cable Preacher Curl | 20.0 | 10 |
| Cable Preacher Curl | 25.0 | 10 |
| Cable Preacher Curl | 30.0 | 10 |
| One-Arm Standing Dumbbell Press | 20.0 | 3 |
2014-08-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Assisted Dips | 16.5 | 5 |
| Assisted Dips | 16.5 | 5 |
| Assisted Dips | 16.5 | 5 |
| Seated Dumbbell Press | 17.5 | 5 |
| Seated Dumbbell Press | 20.0 | 5 |
| Seated Dumbbell Press | 20.0 | 5 |
| Incline Dumbbell Fly | 7.5 | 12 |
| Incline Dumbbell Fly | 10.0 | 8 |
| Cable Crossover | 10.0 | 10 |
| Cable Crossover | 15.0 | 10 |
| Cable Crossover | 20.0 | 10 |
| Standing Cable Fly | 10.0 | 10 |
| Standing Cable Fly | 15.0 | 10 |
| Standing Cable Fly | 20.0 | 10 |
| Cable Crossover | 25.0 | 10 |
| Standing Cable Fly | 25.0 | 5 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 3 |
| T-Bar Row | 30.0 | 10 |
| T-Bar Row | 30.0 | 10 |
| T-Bar Row | 30.0 | 10 |
| Cable Preacher Curl | 20.0 | 10 |
| Cable Preacher Curl | 25.0 | 10 |
| Cable Preacher Curl | 30.0 | 10 |
| Overhead Press | 40.0 | 10 |
| Overhead Press | 40.0 | 5 |
| Rope Push Down | 22.5 | 10 |
| Rope Push Down | 35.0 | 10 |
| Rope Push Down | 40.0 | 10 |
| Isolateral Lat Pulldown | 50.0 | 10 |
| Isolateral Lat Pulldown | 50.0 | 10 |
| Incline Dumbbell Fly | 7.5 | 12 |
| Incline Dumbbell Fly | 7.5 | 15 |
2014-08-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Assisted Dips | 36.5 | 10 |
| Parallel Bar Triceps Dip | 0.0 | 3 |
| Assisted Dips | 28.5 | 10 |
| Assisted Dips | 20.5 | 10 |
| Incline Barbell Bench Press | 50.0 | 5 |
| Incline Barbell Bench Press | 50.0 | 8 |
| Incline Barbell Bench Press | 50.0 | 5 |
| Incline Barbell Bench Press | 40.0 | 8 |
| Incline Barbell Bench Press | 40.0 | 8 |
| Neutral Chin Up | 0.0 | 5 |
| Assisted Wide-Grip Pull-Up | 20.5 | 5 |
| Assisted Pull-Up | 20.5 | 5 |
| Incline Dumbbell Fly | 7.5 | 12 |
| Incline Dumbbell Fly | 7.5 | 12 |
| Incline Dumbbell Fly | 7.5 | 12 |
| Neutral Chin Up | 0.0 | 3 |
| Neutral Chin Up | 0.0 | 3 |
| Yates Row | 40.0 | 12 |
| Yates Row | 40.0 | 12 |
| Yates Row | 40.0 | 12 |
| Overhead Press | 40.0 | 5 |
| Dumbbell Hammer Curl | 7.5 | 12 |
| Dumbbell Hammer Curl | 10.0 | 8 |
2014-08-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 10 |
| Barbell Squat | 70 | 10 |
| Barbell Squat | 75 | 10 |
| Trap-Bar Deadlift | 120 | 5 |
| Trap-Bar Deadlift | 140 | 3 |
| Trap-Bar Deadlift | 180 | 1 |
| Leg Press | 100 | 12 |
| Leg Press | 120 | 12 |
| Leg Press | 120 | 12 |
| Lying Leg Curl Machine | 35 | 12 |
| Lying Leg Curl Machine | 40 | 12 |
| Seated Calf Raise Machine | 50 | 15 |
| Seated Calf Raise Machine | 60 | 10 |
| Seated Calf Raise Machine | 60 | 8 |
| Lying Leg Curl Machine | 40 | 12 |
| Adductor Machine | 60 | 12 |
| Adductor Machine | 85 | 12 |
| Adductor Machine | 100 | 10 |
| Abductor Machine | 65 | 15 |
| Abductor Machine | 80 | 12 |
| Abductor Machine | 95 | 12 |
2014-08-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 60.0 | 6 |
| Barbell Front Squat | 60.0 | 3 |
| Barbell Front Squat | 60.0 | 3 |
| Barbell Front Squat | 60.0 | 3 |
| Barbell Squat | 90.0 | 6 |
| Barbell Squat | 70.0 | 6 |
| Barbell Squat | 70.0 | 6 |
| Trap-Bar Deadlift | 90.0 | 6 |
| Trap-Bar Deadlift | 130.0 | 3 |
| Trap-Bar Deadlift | 150.0 | 2 |
| Trap-Bar Deadlift | 170.0 | 1 |
| Trap-Bar Deadlift | 180.0 | 1 |
| Leg Press | 103.5 | 9 |
| Leg Press | 103.5 | 12 |
| Leg Press | 103.5 | 12 |
| Lying Leg Curl Machine | 20.0 | 15 |
| Lying Leg Curl Machine | 25.0 | 15 |
| Lying Leg Curl Machine | 30.0 | 15 |
| Standing Calf Raise Machine | 49.5 | 9 |
| Standing Calf Raise Machine | 49.5 | 9 |
| Standing Calf Raise Machine | 49.5 | 9 |
| Seated Calf Raise Machine | 35.0 | 9 |
| Seated Calf Raise Machine | 35.0 | 15 |
| Seated Calf Raise Machine | 35.0 | 15 |
| Adductor Machine | 45.0 | 12 |
| Adductor Machine | 65.0 | 12 |
| Adductor Machine | 90.0 | 12 |
| Adductor Machine | 115.0 | 3 |
| Abductor Machine | 55.0 | 12 |
| Abductor Machine | 75.0 | 12 |
| Abductor Machine | 95.0 | 12 |
| Abductor Machine | 115.0 | 3 |
2014-08-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Monkey bars | 0.0 | 11 |
| Chin Up | 0.0 | 5 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 2 |
| Overhead Press | 20.0 | 6 |
| Overhead Press | 40.0 | 6 |
| Overhead Press | 45.0 | 6 |
| Overhead Press | 47.5 | 6 |
| Kroc Row | 20.0 | 12 |
| Kroc Row | 22.5 | 15 |
| Kroc Row | 25.0 | 12 |
| Cable Face Pull | 10.0 | 15 |
| Cable Face Pull | 12.5 | 15 |
| Cable Face Pull | 17.5 | 15 |
| Assisted Wide-Grip Pull-Up | 40.5 | 9 |
| Assisted Wide-Grip Pull-Up | 36.5 | 9 |
| Assisted Dips | 36.5 | 9 |
| Assisted Dips | 36.5 | 9 |
| Assisted Dips | 32.5 | 9 |
| Assisted Wide-Grip Pull-Up | 32.5 | 9 |
| Dumbbell Pullover | 10.0 | 12 |
| Dumbbell Pullover | 12.5 | 12 |
2014-08-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Trap-Bar Deadlift | 50.0 | 5 |
| Trap-Bar Deadlift | 90.0 | 5 |
| Trap-Bar Deadlift | 120.0 | 5 |
| Trap-Bar Deadlift | 140.0 | 2 |
| Trap-Bar Deadlift | 170.0 | 1 |
| Standing Calf Raise Machine | 49.5 | 10 |
| Standing Calf Raise Machine | 76.5 | 10 |
| Cable Deadlift | 82.0 | 5 |
| Leg Press | 82.0 | 10 |
| Leg Press | 118.0 | 10 |
| Leg Press | 146.0 | 5 |
| Sled Push | 40.0 | 20 |
| Sled Push | 40.0 | 20 |
| Sled Push | 60.0 | 20 |
| Sled Push | 60.0 | 20 |
| Barbell Squat | 100.0 | 5 |
2014-08-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Neutral Chin Up | 0.0 | 6 |
| Neutral Chin Up | 0.0 | 3 |
| Monkey bars | 0.0 | 11 |
| Kettlebell Snatch | 12.0 | 10 |
| Kettlebell Snatch | 16.0 | 5 |
| Parallel Bar Triceps Dip | 0.0 | 3 |
| Flat Barbell Bench Press | 50.0 | 10 |
| Flat Barbell Bench Press | 70.0 | 3 |
| T-Bar Row | 20.0 | 10 |
| T-Bar Row | 30.0 | 10 |
| Lat Pulldown | 36.0 | 10 |
| Seated Dip Machine | 36.0 | 10 |
| Seated Dip Machine | 50.0 | 5 |
| Seated Dip Machine | 64.0 | 3 |
| Pendlay Row | 50.0 | 5 |
| Pendlay Row | 70.0 | 5 |
| Pendlay Row | 70.0 | 5 |
| Assisted Pull-Up | 40.5 | 10 |
| Assisted Wide-Grip Pull-Up | 40.5 | 10 |
| EZ-Bar Preacher Curl | 17.5 | 10 |
| EZ-Bar Preacher Curl | 17.5 | 10 |
| Arnold Dumbbell Press | 15.0 | 10 |
| Arnold Dumbbell Press | 17.5 | 8 |
| One-Arm Rope Triceps Pushdown | 15.0 | 10 |
| One-Arm Rope Triceps Pushdown | 20.0 | 10 |
2014-07-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Dumbbell Bench Press | 12 | 10 |
| Flat Dumbbell Bench Press | 22 | 5 |
| Flat Dumbbell Bench Press | 26 | 5 |
| Flat Dumbbell Bench Press | 30 | 3 |
| Isolateral Lat Pulldown | 40 | 10 |
| Isolateral Lat Pulldown | 60 | 10 |
| Chin Up | 0 | 3 |
| Deadlift | 100 | 5 |
| One-Arm Kettlebell Row | 18 | 10 |
| One-Arm Kettlebell Row | 28 | 5 |
| Neutral Chin Up | 0 | 3 |
2014-03-31
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Band Pull Aparts | 10.0 | NA |
| Band Pull Aparts | 10.0 | NA |
| Band Pull Aparts | 10.0 | NA |
| Barbell Incline Bench Press | 40.0 | 6 |
| Barbell Incline Bench Press | 50.0 | 6 |
| Barbell Incline Bench Press | 66.0 | 6 |
| Barbell Incline Bench Press | 66.0 | 6 |
| Barbell Incline Bench Press | 66.0 | 6 |
| Bent-Arm Dumbbell Pullover | 11.5 | 10 |
| Bent-Arm Dumbbell Pullover | 17.5 | 10 |
| Bent-Arm Dumbbell Pullover | 17.5 | 10 |
| Dumbbell Incline Shoulder Raise | 12.5 | 15 |
| Dumbbell Incline Shoulder Raise | 16.5 | 10 |
| Dumbbell Incline Shoulder Raise | 16.5 | 15 |
| EZ-Bar Curl | 27.5 | 6 |
| EZ-Bar Curl | 27.5 | 6 |
| EZ-Bar Curl | 35.0 | 5 |
| Front Plate Raise | 15.0 | 6 |
| Front Plate Raise | 15.0 | 6 |
| Front Plate Raise | 15.0 | 10 |
| Hammer Dumbbell Curl | 16.5 | 3 |
| Hammer Dumbbell Curl | 10.5 | 6 |
| Hammer Dumbbell Curl | 11.5 | 10 |
| Incline Dumbbell Flyes | 10.5 | 6 |
| Incline Dumbbell Flyes | 11.5 | 6 |
| Incline Dumbbell Flyes | 12.5 | 6 |
| Seated Bent-Over Rear Delt Raise | 2.0 | 10 |
| Seated Bent-Over Rear Delt Raise | 2.0 | 10 |
| Seated Bent-Over Rear Delt Raise | 2.0 | 10 |
2014-03-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 10.5 | 6 |
| Arnold Dumbbell Press | 22.5 | 1 |
| Arnold Dumbbell Press | 10.5 | 6 |
| Arnold Dumbbell Press | 10.5 | 6 |
| Barbell Incline Bench Press | 40.0 | 6 |
| Barbell Incline Bench Press | 60.0 | 6 |
| Barbell Incline Bench Press | 65.0 | 6 |
| Barbell Incline Bench Press | 65.0 | 6 |
| Barbell Incline Bench Press | 65.0 | 8 |
| Bent-Arm Dumbbell Pullover | 4.5 | 6 |
| Bent-Arm Dumbbell Pullover | 8.5 | 10 |
| Bent-Arm Dumbbell Pullover | 10.5 | 10 |
| Bent-Arm Dumbbell Pullover | 10.5 | 15 |
| Hammer Dumbbell Curl | 10.5 | 6 |
| Hammer Dumbbell Curl | 10.5 | 6 |
| Hammer Dumbbell Curl | 10.5 | 6 |
| Incline Dumbbell Flyes | 8.5 | 6 |
| Incline Dumbbell Flyes | 10.5 | 6 |
| Incline Dumbbell Flyes | 10.5 | 6 |
| Incline Dumbbell Flyes | 10.5 | 6 |
| Incline Dumbbell Flyes | 10.5 | 8 |
| Kroc Rows | 38.0 | 15 |
| Standing One-Arm Dumbbell Shoulder Press | 22.5 | 5 |
| Standing One-Arm Dumbbell Shoulder Press | 22.5 | 3 |
2014-03-26
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 30.0 | 10 |
| Barbell Squat | 40.0 | 10 |
| Barbell Squat | 50.0 | 3 |
| Barbell Squat | 60.0 | 3 |
| Barbell Squat | 70.0 | 3 |
| Barbell Squat | 80.0 | 3 |
| Barbell Squat | 90.0 | 3 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 110.0 | 3 |
| Barbell Squat | 120.0 | 1 |
| Barbell Squat | 90.0 | 3 |
| Barbell Squat | 85.0 | 3 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 75.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 65.0 | 5 |
| Front Barbell Squat | 30.0 | 10 |
| Front Barbell Squat | 40.0 | 3 |
| Front Barbell Squat | 50.0 | 3 |
| Front Barbell Squat | 60.0 | 3 |
| Front Barbell Squat | 70.0 | 3 |
| Front Barbell Squat | 80.0 | 3 |
| Front Barbell Squat | 70.0 | 5 |
| Front Barbell Squat | 65.0 | 5 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Jump Squat (Toyotas) | 10.0 | 10 |
| Overhead Barbell Squat | 30.0 | 3 |
| Overhead Barbell Squat | 30.0 | 10 |
| Overhead Barbell Squat | 40.0 | 2 |
| Overhead Dumbbell Squat | 8.5 | 5 |
| Overhead Dumbbell Squat | 8.5 | 5 |
| Overhead Dumbbell Squat | 8.5 | 5 |
2014-03-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Incline Bench Press | 40.0 | 3 |
| Barbell Incline Bench Press | 40.0 | 3 |
| Barbell Incline Bench Press | 40.0 | 3 |
| Barbell Incline Bench Press | 40.0 | 3 |
| Barbell Incline Bench Press | 40.0 | 3 |
| Barbell Incline Bench Press | 45.0 | 3 |
| Barbell Incline Bench Press | 45.0 | 3 |
| Barbell Incline Bench Press | 45.0 | 3 |
| Barbell Incline Bench Press | 45.0 | 3 |
| Barbell Incline Bench Press | 45.0 | 3 |
| Barbell Incline Bench Press | 45.0 | 3 |
| Barbell Incline Bench Press | 45.0 | 3 |
| Barbell Incline Bench Press | 45.0 | 3 |
| Barbell Incline Bench Press | 45.0 | 3 |
| Barbell Incline Bench Press | 45.0 | 3 |
| Barbell Incline Bench Press | 47.5 | 3 |
| Barbell Incline Bench Press | 47.5 | 3 |
| Barbell Incline Bench Press | 47.5 | 3 |
| Barbell Incline Bench Press | 47.5 | 3 |
| Barbell Incline Bench Press | 47.5 | 3 |
| Barbell Incline Bench Press | 50.0 | 3 |
| Barbell Incline Bench Press | 50.0 | 3 |
| Barbell Incline Bench Press | 50.0 | 3 |
| Barbell Incline Bench Press | 50.0 | 3 |
| Barbell Incline Bench Press | 50.0 | 3 |
| Barbell Incline Bench Press | 52.5 | 3 |
| Barbell Incline Bench Press | 52.5 | 3 |
| Barbell Incline Bench Press | 52.5 | 3 |
| Barbell Incline Bench Press | 52.5 | 3 |
| Barbell Incline Bench Press | 52.5 | 3 |
| Barbell Incline Bench Press | 53.5 | 3 |
| Barbell Incline Bench Press | 53.5 | 3 |
| Barbell Incline Bench Press | 53.5 | 3 |
| Barbell Incline Bench Press | 53.5 | 3 |
| Barbell Incline Bench Press | 53.5 | 3 |
| Barbell Incline Bench Press | 55.0 | 3 |
| Barbell Incline Bench Press | 55.0 | 3 |
| Barbell Incline Bench Press | 55.0 | 3 |
| Barbell Incline Bench Press | 55.0 | 3 |
| Barbell Incline Bench Press | 55.0 | 3 |
| Barbell Shrug | 70.0 | 5 |
| Barbell Shrug | 70.0 | 5 |
| Barbell Shrug | 70.0 | 5 |
| Barbell Shrug | 65.0 | 5 |
| Barbell Shrug | 65.0 | 5 |
| Barbell Shrug | 65.0 | 5 |
| Barbell Shrug | 65.0 | 5 |
| Barbell Shrug | 65.0 | 5 |
| Barbell Shrug | 70.0 | 5 |
| Barbell Shrug | 70.0 | 5 |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Snatch-Grip Deadlift | 110.0 | 1 |
2014-03-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hiking | 8400 | 12.9 |
2014-03-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Band Pull Aparts | 10.0 | NA |
| Band Pull Aparts | 10.0 | NA |
| Band Pull Aparts | 10.0 | NA |
| Band Pull Aparts | 10.0 | NA |
| Band Pull Aparts | 10.0 | NA |
| Band Pull Aparts | 10.0 | NA |
| Barbell Deadlift | 110.0 | 1 |
| Barbell Shrug | 110.0 | 5 |
| Barbell Squat | 30.0 | 6 |
| Barbell Squat | 60.0 | 6 |
| Barbell Squat | 80.0 | 6 |
| Barbell Squat | 100.0 | 6 |
| Barbell Squat | 100.0 | 6 |
| Barbell Squat | 100.0 | 6 |
| Chin-Up | 1.0 | NA |
| Dumbbell Flyes | 6.0 | 10 |
| Dumbbell Flyes | 9.5 | 6 |
| Dumbbell Flyes | 9.5 | 10 |
| Dumbbell Side Lateral Raise | 4.5 | 6 |
| Flexed-Arm Hang | 5.0 | NA |
| Front Plate Raise | 15.0 | 6 |
| Front Plate Raise | 15.0 | 6 |
| Front Plate Raise | 15.0 | 8 |
| Incline Dumbbell Bench Press | 22.5 | 6 |
| Incline Dumbbell Bench Press | 22.5 | 6 |
| Incline Dumbbell Bench Press | 22.5 | 12 |
| Incline Dumbbell Flyes | 6.0 | 10 |
| Incline Dumbbell Flyes | 7.0 | 10 |
| Incline Dumbbell Flyes | 9.5 | 6 |
| Leg Extensions | 20.0 | 10 |
| Leg Extensions | 10.0 | 20 |
| Leg Extensions | 10.0 | 20 |
| One-Arm Dumbbell Deadlift | 38.0 | 6 |
| Overhead Barbell Squat | 10.0 | 5 |
| Push-Up | 1.0 | 1 |
| Rear Delt Fly | 4.5 | 6 |
| Seated Good Morning | 10.0 | 20 |
| Snatch-Grip Deadlift | 110.0 | 3 |
| Standing Dumbbell Straight-Arm Front Delt Raise Above Head | 6.0 | 6 |
| Standing Dumbbell Straight-Arm Front Delt Raise Above Head | 6.0 | 6 |
| Standing Dumbbell Straight-Arm Front Delt Raise Above Head | 6.0 | 8 |
| Stiff Leg Barbell Good Morning | 10.0 | 20 |
| V-Bar Pulldown | 40.0 | 6 |
| V-Bar Pulldown | 45.0 | 6 |
| V-Bar Pulldown | 50.0 | 8 |
2014-03-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40 | 6 |
| Barbell Bench Press | 60 | 6 |
| Barbell Bench Press | 65 | 6 |
| Barbell Deadlift | 110 | 5 |
| Barbell Deadlift | 150 | 3 |
| Barbell Deadlift | 165 | 3 |
| Barbell Deadlift | 175 | 1 |
| Barbell Squat | 30 | 6 |
| Barbell Squat | 50 | 6 |
| Barbell Squat | 70 | 3 |
| Barbell Squat | 90 | 3 |
| Barbell Squat | 105 | 5 |
| Barbell Squat | 110 | 5 |
| Jump Squat (Toyotas) | 6 | 6 |
2014-03-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 30 | 6 |
| Barbell Squat | 50 | 6 |
| Barbell Squat | 70 | 6 |
| Barbell Squat | 90 | 6 |
| Barbell Squat | 90 | 6 |
| Barbell Squat | 90 | 15 |
| Hyperextension | 1 | 1 |
| Kroc Rows | 38 | 10 |
| Leg Extensions | 15 | 10 |
| Leg Extensions | 15 | 10 |
| Leg Extensions | 15 | 10 |
| Leg Extensions | 15 | 10 |
| Leg Extensions | 15 | 10 |
| Leg Extensions | 15 | 10 |
| One-Arm Dumbbell Deadlift | 43 | 6 |
| One-Arm Dumbbell Deadlift | 53 | 5 |
| One-Arm Dumbbell Deadlift | 53 | 3 |
| Power Clean | 60 | 2 |
| Power Clean | 60 | 3 |
| Power Clean | 10 | 10 |
2014-03-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Band Pull Aparts | 1.0 | NA |
| Band Pull Aparts | 10.0 | NA |
| Band Pull Aparts | 10.0 | NA |
| Band Pull Aparts | 10.0 | NA |
| Barbell Shrug | 30.0 | 15 |
| Barbell Shrug | 70.0 | 15 |
| Barbell Shrug | 90.0 | 15 |
| Decline Dumbbell Flyes | 6.0 | 10 |
| Decline Dumbbell Flyes | 6.0 | 10 |
| Decline Dumbbell Flyes | 6.0 | 10 |
| Dumbbell Flyes | 6.0 | 10 |
| Dumbbell Flyes | 6.0 | 10 |
| Dumbbell Flyes | 6.0 | 10 |
| Incline Dumbbell Bench Press | 22.5 | 6 |
| Incline Dumbbell Bench Press | 22.5 | 6 |
| Incline Dumbbell Bench Press | 22.5 | 10 |
| Incline Dumbbell Flyes | 4.5 | 10 |
| Incline Dumbbell Flyes | 6.0 | 10 |
| Incline Dumbbell Flyes | 6.0 | 10 |
| Pendlay Row | 70.0 | 6 |
| Pendlay Row | 70.0 | 6 |
| Pendlay Row | 70.0 | 8 |
| Standing Dumbbell Straight-Arm Front Delt Raise Above Head | 4.5 | 10 |
| Standing Dumbbell Straight-Arm Front Delt Raise Above Head | 6.0 | 10 |
| Standing Dumbbell Straight-Arm Front Delt Raise Above Head | 6.0 | 10 |
2014-03-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 3 | NA |
| Parallel-Grip Pull-Up | 3 | NA |
| Pendlay Row | 60 | 6 |
| Pendlay Row | 70 | 6 |
| Pendlay Row | 70 | 6 |
| Standing Barbell Shoulder Press (OHP) | 10 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30 | 6 |
| Standing Barbell Shoulder Press (OHP) | 50 | 6 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45 | 6 |
| Standing Barbell Shoulder Press (OHP) | 45 | 8 |
| V-Bar Pulldown | 40 | 6 |
| V-Bar Pulldown | 45 | 6 |
| V-Bar Pulldown | 45 | 10 |
| Wide-Grip Pull-Up | 1 | NA |
| Yates Row | 60 | 6 |
2014-03-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 30 | 10 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 70 | 5 |
| Barbell Squat | 90 | 5 |
| Barbell Squat | 100 | 1 |
| Barbell Squat | 100 | 6 |
| High Knees | 10 | 10 |
| High Knees | 10 | 10 |
| High Knees | 10 | 10 |
| High Knees | 10 | 10 |
| Reverse Crunch | 10 | 10 |
| Reverse Crunch | 10 | 10 |
| Reverse Crunch | 10 | 10 |
| Reverse Crunch | 10 | 10 |
| Sumo Deadlift | 110 | 3 |
| Sumo Deadlift | 140 | 2 |
| Sumo Deadlift | 160 | 1 |
| Two-Arm Kettlebell Swing | 20 | 10 |
| Two-Arm Kettlebell Swing | 20 | 15 |
| Two-Arm Kettlebell Swing | 20 | 25 |
| Two-Arm Kettlebell Swing | 20 | 50 |
2014-03-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Crunch | 50.0 | 50 |
| Dumbbell Bench Press | 19.0 | 10 |
| One-Arm Dumbbell Bench Press | 19.0 | 10 |
| One-Arm Dumbbell Bench Press | 22.5 | 10 |
| One-Arm Dumbbell Bench Press | 25.0 | 10 |
| One-Arm Dumbbell Bench Press | 33.0 | 1 |
| One-Arm Incline Dumbbell Bench Press | 19.0 | 10 |
| Standing One-Arm Dumbbell Push Press | 25.0 | 1 |
| Standing One-Arm Dumbbell Shoulder Press | 19.0 | 6 |
2014-03-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Goblet Squat (dumbbell) | 33 | 8 |
| Hyperextension | 8 | 8 |
| Incline Dumbbell Flyes | 7 | 8 |
| Incline Dumbbell Row | 7 | 8 |
| Leg Extensions | 20 | 8 |
| Lying Leg Curls | 20 | 15 |
| One-Arm Dumbbell Bench Press | 19 | 8 |
| One-Arm Dumbbell Deadlift | 33 | 8 |
| Renegade Row | 7 | 3 |
| Standing Calf Raise | 25 | NA |
| Standing Dumbbell Straight-Arm Front Delt Raise Above Head | 7 | 8 |
| Standing One-Arm Dumbbell Shoulder Press | 19 | 8 |
| V-Bar Pulldown | 40 | 8 |
2014-03-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Decline Push-Up | 15 | 15 |
2014-02-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Incline Bench Press | 50.0 | 6 |
| Barbell Incline Bench Press | 50.0 | 6 |
| Barbell Incline Bench Press | 50.0 | 6 |
| Barbell Incline Bench Press | 50.0 | 6 |
| Barbell Incline Bench Press | 50.0 | 6 |
| Barbell Incline Bench Press | 50.0 | 6 |
| Barbell Shrug | 60.0 | 6 |
| Barbell Shrug | 80.0 | 6 |
| Barbell Shrug | 80.0 | 6 |
| Barbell Shrug | 90.0 | 6 |
| Barbell Shrug | 110.0 | 6 |
| Barbell Shrug | 110.0 | 6 |
| Barbell Squat | 50.0 | 6 |
| Front Barbell Squat | 50.0 | 6 |
| Front Barbell Squat | 60.0 | 6 |
| Hammer Dumbbell Curl | 12.5 | 6 |
| Hammer Dumbbell Curl | 12.5 | 6 |
| Hammer Dumbbell Curl | 19.0 | 3 |
| Incline Dumbbell Bench Press | 12.5 | 10 |
| Incline Dumbbell Bench Press | 12.5 | 10 |
| Incline Dumbbell Bench Press | 12.5 | 10 |
| Kroc Rows | 25.5 | 15 |
| Kroc Rows | 33.0 | 16 |
| Seated Dumbbell Shoulder Press | 12.5 | 10 |
| Seated Dumbbell Shoulder Press | 12.5 | 10 |
| Seated Dumbbell Shoulder Press | 12.5 | 10 |
| Standing Dumbbell Straight-Arm Front Delt Raise Above Head | 7.0 | 6 |
| Standing Dumbbell Straight-Arm Front Delt Raise Above Head | 7.0 | 6 |
| Standing Dumbbell Straight-Arm Front Delt Raise Above Head | 7.0 | 6 |
| V-Bar Pulldown | 40.0 | 6 |
| V-Bar Pulldown | 40.0 | 6 |
| V-Bar Pulldown | 40.0 | 6 |
| V-Bar Pulldown | 40.0 | 6 |
| V-Bar Pulldown | 40.0 | 6 |
| V-Bar Pulldown | 40.0 | 6 |
| Wide-Grip Lat Pulldown | 25.0 | 10 |
| Wide-Grip Lat Pulldown | 35.0 | 6 |
| Wide-Grip Lat Pulldown | 37.5 | 6 |
| Wide-Grip Lat Pulldown | 40.0 | 6 |
| Wide-Grip Lat Pulldown | 40.0 | 6 |
| Wide-Grip Lat Pulldown | 40.0 | 6 |
| Wide-Grip Lat Pulldown | 40.0 | 6 |
2014-02-26
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Curl | 30.0 | 5 |
| Barbell Curl | 30.0 | 5 |
| Barbell Curl | 30.0 | 5 |
| Barbell Curl | 30.0 | 5 |
| Barbell Incline Bench Press | 40.0 | 10 |
| Barbell Incline Bench Press | 40.0 | 10 |
| Barbell Incline Bench Press | 40.0 | 10 |
| Barbell Incline Bench Press | 40.0 | 8 |
| Barbell Incline Bench Press | 40.0 | 20 |
| Barbell Incline Bench Press | 40.0 | 1 |
| Barbell Incline Bench Press | 40.0 | 2 |
| Barbell Squat | 40.0 | 8 |
| Barbell Squat | 30.0 | 10 |
| Barbell Squat | 50.0 | 10 |
| Barbell Squat | 70.0 | 10 |
| Barbell Squat | 80.0 | 10 |
| Bent Over Two-Dumbbell Row | 12.5 | 15 |
| Bent Over Two-Dumbbell Row | 12.5 | 15 |
| Bent Over Two-Dumbbell Row | 12.5 | 15 |
| Hyperextension | 10.0 | 10 |
| Incline Dumbbell Flyes | 7.0 | 10 |
| Incline Dumbbell Flyes | 7.0 | 10 |
| Incline Dumbbell Flyes | 7.0 | 10 |
| Kroc Rows | 25.5 | 20 |
| Leg Extensions | 20.0 | 10 |
| Leg Extensions | 22.5 | 10 |
| Leg Extensions | 22.5 | 10 |
| Leg Extensions | 22.5 | 20 |
| Leg Extensions | 20.0 | 10 |
| Parallel-Grip Pull-Up | 6.0 | 40 |
| Reverse Grip Triceps Pushdown | 10.0 | 10 |
| Seated Hammer Dumbbell Curl | 7.0 | 10 |
| Seated Hammer Dumbbell Curl | 7.0 | 10 |
| Seated Hammer Dumbbell Curl | 7.0 | 10 |
| Stiff Leg Barbell Good Morning | 40.0 | 3 |
| Triceps Pushdown | 10.0 | 10 |
| Triceps Pushdown | 10.0 | 15 |
| Triceps Pushdown | 15.0 | 15 |
| Triceps Pushdown | 17.5 | 15 |
2014-02-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Hanging Knee Raise | 10 | 10 |
| Hanging Knee Raise | 10 | 10 |
| Leg Extensions | 20 | 15 |
| Leg Extensions | 20 | 15 |
| Leg Extensions | 20 | 15 |
| Lying Leg Curls | 20 | 25 |
| Lying Leg Curls | 20 | 25 |
| Reverse Crunch | 15 | 15 |
| Reverse Crunch | 15 | 15 |
| Rocking Standing Calf Raise | 1 | 25 |
| Rocking Standing Calf Raise | 5 | 25 |
| Standing Calf Raise | 25 | NA |
| Standing Calf Raise | 25 | NA |
| Standing Calf Raise | 25 | NA |
| Standing Calf Raise | 25 | NA |
| Standing Calf Raise | 25 | NA |
| Standing Calf Raise | 25 | NA |
| Standing Calf Raises | 25 | NA |
| Standing Calf Raises | 25 | NA |
| Standing Calf Raises | 25 | NA |
| Standing Calf Raises | 25 | NA |
| Standing Calf Raises | 25 | NA |
| Standing Calf Raises | 25 | NA |
2014-02-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 12.5 | 8 |
| Arnold Dumbbell Press | 7.0 | 15 |
| Dumbbell Side Lateral Raise | 7.0 | 5 |
| Dumbbell Side Lateral Raise | 4.5 | 12 |
| Front Dumbbell Raise | 7.0 | 8 |
| Front Dumbbell Raise | 7.0 | 8 |
| Hammer Dumbbell Curl | 7.0 | 15 |
| Hammer Dumbbell Curl | 12.5 | 6 |
| Hammer Dumbbell Curl | 7.0 | 8 |
| Kroc Rows | 23.0 | 15 |
| Standing Dumbbell Reverse Curl | 7.0 | 3 |
| Standing Dumbbell Reverse Curl | 4.5 | 8 |
| Standing Dumbbell Shoulder Press | 7.0 | 15 |
| Standing Dumbbell Shoulder Press | 12.5 | 15 |
| Standing Dumbbell Straight-Arm Front Delt Raise Above Head | 7.0 | 8 |
| Standing Dumbbell Straight-Arm Front Delt Raise Above Head | 4.5 | 8 |
| Standing Dumbbell Upright Row | 7.0 | 15 |
| Standing Dumbbell Upright Row | 7.0 | 15 |
| Standing Dumbbell Upright Row | 12.5 | 8 |
2014-02-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 60.0 | 6 |
| Barbell Squat | 80.0 | 6 |
| Barbell Squat | 10.0 | 10 |
| Barbell Squat | 120.0 | 1 |
| Barbell Squat | 140.0 | 1 |
| Close-Grip Barbell Bench Press | 40.0 | 6 |
| Close-Grip Barbell Bench Press | 45.0 | 6 |
| Close-Grip Barbell Bench Press | 47.5 | 6 |
| Push Press | 50.0 | 6 |
| Push Press | 50.0 | 6 |
| Push Press | 50.0 | 6 |
2014-02-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Rear Delt Row | 30 | 5 |
| Barbell Rear Delt Row | 30 | 5 |
| Barbell Rear Delt Row | 30 | 5 |
| Barbell Squat | 30 | 1 |
| Barbell Squat | 30 | 1 |
| Barbell Squat | 30 | 1 |
| Barbell Squat | 30 | 1 |
| Barbell Squat | 30 | 1 |
| Barbell Squat | 30 | 1 |
| Barbell Squat | 30 | 1 |
| Barbell Squat | 30 | 1 |
| Barbell Squat | 30 | 1 |
| Barbell Squat | 30 | 1 |
| Behind the Neck Push Press | 30 | 1 |
| Behind the Neck Push Press | 30 | 1 |
| Behind the Neck Push Press | 30 | 1 |
| Behind the Neck Push Press | 30 | 1 |
| Behind the Neck Push Press | 30 | 1 |
| Behind the Neck Push Press | 30 | 1 |
| Behind the Neck Push Press | 30 | 1 |
| Behind the Neck Push Press | 30 | 1 |
| Behind the Neck Push Press | 30 | 1 |
| Behind the Neck Push Press | 30 | 1 |
| Front Barbell Squat | 30 | 1 |
| Front Barbell Squat | 30 | 1 |
| Front Barbell Squat | 30 | 1 |
| Front Barbell Squat | 30 | 1 |
| Front Barbell Squat | 30 | 1 |
| Front Barbell Squat | 30 | 1 |
| Front Barbell Squat | 30 | 1 |
| Front Barbell Squat | 30 | 1 |
| Front Barbell Squat | 30 | 1 |
| Front Barbell Squat | 30 | 1 |
| Muscle Snatch | 30 | 5 |
| Muscle Snatch | 30 | 5 |
| Muscle Snatch | 30 | 5 |
| Power Clean | 30 | 1 |
| Power Clean | 30 | 1 |
| Power Clean | 30 | 1 |
| Power Clean | 30 | 1 |
| Power Clean | 30 | 1 |
| Power Clean | 30 | 1 |
| Power Clean | 30 | 1 |
| Power Clean | 30 | 1 |
| Power Clean | 30 | 1 |
| Power Clean | 30 | 1 |
| Push Press | 30 | 1 |
| Push Press | 30 | 1 |
| Push Press | 30 | 1 |
| Push Press | 30 | 1 |
| Push Press | 30 | 1 |
| Push Press | 30 | 1 |
| Push Press | 30 | 1 |
| Push Press | 30 | 1 |
| Push Press | 30 | 1 |
| Push Press | 30 | 1 |
| Snatch Grip Behind the Neck Press | 30 | 5 |
| Snatch Grip Behind the Neck Press | 30 | 5 |
| Snatch Grip Behind the Neck Press | 30 | 5 |
| Thrusters | 30 | 10 |
2014-02-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40.0 | 6 |
| Barbell Bench Press | 50.0 | 6 |
| Barbell Bench Press | 60.0 | 6 |
| Barbell Bench Press | 60.0 | 3 |
| Barbell Shrug | 40.0 | 15 |
| Barbell Shrug | 40.0 | 15 |
| Barbell Squat | 50.0 | 6 |
| Barbell Squat | 70.0 | 6 |
| Barbell Squat | 90.0 | 2 |
| Barbell Squat | 100.0 | 5 |
| Barbell Squat | 110.0 | 3 |
| Barbell Squat | 120.0 | 2 |
| Barbell Squat | 130.0 | 1 |
| Barbell Squat | 40.0 | 1 |
| Barbell Squat | 40.0 | 1 |
| Barbell Squat | 40.0 | 1 |
| Barbell Squat | 40.0 | 1 |
| Barbell Squat | 40.0 | 1 |
| Barbell Squat | 40.0 | 1 |
| Barbell Squat | 40.0 | 1 |
| Behind the Neck Push Press | 40.0 | 1 |
| Behind the Neck Push Press | 40.0 | 1 |
| Behind the Neck Push Press | 40.0 | 1 |
| Behind the Neck Push Press | 40.0 | 1 |
| Behind the Neck Push Press | 40.0 | 1 |
| Behind the Neck Push Press | 40.0 | 1 |
| Behind the Neck Push Press | 40.0 | 1 |
| Bent Over Barbell Row | 40.0 | 5 |
| Bent Over Barbell Row | 40.0 | 5 |
| Dips - Chest Version | 3.0 | NA |
| Front Barbell Squat | 40.0 | 1 |
| Front Barbell Squat | 40.0 | 1 |
| Front Barbell Squat | 40.0 | 1 |
| Front Barbell Squat | 40.0 | 1 |
| Front Barbell Squat | 40.0 | 1 |
| Front Barbell Squat | 40.0 | 1 |
| Front Barbell Squat | 40.0 | 1 |
| Hang Power Clean | 40.0 | 3 |
| Hang Power Clean | 40.0 | 3 |
| High Pull | 40.0 | 3 |
| High Pull | 40.0 | 3 |
| Incline Dumbbell Bench Press | 12.5 | 10 |
| Incline Dumbbell Bench Press | 17.5 | 10 |
| Power Clean | 40.0 | 1 |
| Power Clean | 40.0 | 1 |
| Power Clean | 40.0 | 1 |
| Power Clean | 40.0 | 1 |
| Power Clean | 40.0 | 1 |
| Power Clean | 40.0 | 1 |
| Power Clean | 40.0 | 1 |
| Push Press | 40.0 | 10 |
| Push Press | 40.0 | 1 |
| Push Press | 40.0 | 1 |
| Push Press | 40.0 | 1 |
| Push Press | 40.0 | 1 |
| Push Press | 40.0 | 1 |
| Push Press | 40.0 | 1 |
| Push Press | 40.0 | 1 |
| Romanian Deadlift | 40.0 | 10 |
| Romanian Deadlift | 40.0 | 10 |
2014-02-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 40 | 1 |
| Barbell Squat | 40 | 1 |
| Barbell Squat | 40 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 40 | 1 |
| Behind the Neck Push Press | 40 | 1 |
| Behind the Neck Push Press | 40 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 40 | 1 |
| Front Barbell Squat | 40 | 1 |
| Front Barbell Squat | 40 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 40 | 1 |
| Power Clean | 40 | 1 |
| Power Clean | 40 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 40 | 1 |
| Push Press | 40 | 1 |
| Push Press | 40 | 1 |
2014-02-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 30 | 6 |
| Barbell Squat | 30 | 6 |
| Barbell Squat | 35 | 6 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Barbell Squat | 35 | 1 |
| Behind the Neck Push Press | 30 | 3 |
| Behind the Neck Push Press | 30 | 3 |
| Behind the Neck Push Press | 35 | 3 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Behind the Neck Push Press | 35 | 1 |
| Front Barbell Squat | 30 | 6 |
| Front Barbell Squat | 30 | 6 |
| Front Barbell Squat | 35 | 6 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| Front Barbell Squat | 35 | 1 |
| High Pull | 30 | 3 |
| High Pull | 30 | 3 |
| High Pull | 40 | 3 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Power Clean | 35 | 1 |
| Push Press | 30 | 3 |
| Push Press | 30 | 3 |
| Push Press | 35 | 3 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
| Push Press | 35 | 1 |
2014-02-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 50 | 3 |
| Barbell Bench Press | 50 | 3 |
| Barbell Bench Press | 50 | 3 |
| Barbell Bench Press | 50 | 3 |
| Barbell Bench Press | 50 | 3 |
| Barbell Bench Press | 50 | 3 |
| Barbell Bench Press | 50 | 3 |
| Barbell Bench Press | 50 | 3 |
| Barbell Bench Press | 50 | 3 |
| Barbell Bench Press | 50 | 3 |
| Barbell Squat | 30 | 6 |
| Barbell Squat | 30 | 6 |
| Barbell Squat | 30 | 6 |
| Barbell Squat | 65 | 3 |
| Barbell Squat | 65 | 3 |
| Barbell Squat | 65 | 3 |
| Barbell Squat | 65 | 3 |
| Barbell Squat | 65 | 3 |
| Barbell Squat | 65 | 3 |
| Barbell Squat | 65 | 3 |
| Barbell Squat | 65 | 3 |
| Barbell Squat | 65 | 3 |
| Barbell Squat | 65 | 3 |
| Barbell Squat | 90 | 1 |
| Barbell Squat | 105 | 1 |
| Behind the Neck Push Press | 30 | 3 |
| Behind the Neck Push Press | 30 | 3 |
| Behind the Neck Push Press | 30 | 3 |
| Front Barbell Squat | 30 | 6 |
| Front Barbell Squat | 30 | 6 |
| Front Barbell Squat | 30 | 6 |
| Hang Power Clean | 30 | 3 |
| Hang Power Clean | 30 | 3 |
| Hang Power Clean | 30 | 3 |
| High Pull | 30 | 3 |
| High Pull | 30 | 3 |
| High Pull | 30 | 3 |
| Machine Preacher Curls | 20 | 10 |
| Machine Preacher Curls | 20 | 10 |
| Machine Preacher Curls | 20 | 10 |
| Machine Preacher Curls | 20 | 10 |
| Machine Preacher Curls | 20 | 10 |
| Machine Preacher Curls | 20 | 10 |
| Machine Preacher Curls | 20 | 10 |
| Machine Preacher Curls | 20 | 10 |
| Machine Preacher Curls | 20 | 10 |
| Machine Preacher Curls | 20 | 10 |
| Machine Preacher Curls | 25 | 5 |
| Machine Preacher Curls | 30 | 5 |
| Push Press | 30 | 3 |
| Push Press | 30 | 3 |
| Push Press | 30 | 3 |
| Rack Deadlift | 110 | 3 |
| Rack Deadlift | 110 | 3 |
| Rack Deadlift | 110 | 3 |
| Rack Deadlift | 110 | 3 |
| Rack Deadlift | 110 | 3 |
| Rack Deadlift | 110 | 3 |
| Rack Deadlift | 110 | 3 |
| Rack Deadlift | 110 | 3 |
| Rack Deadlift | 110 | 3 |
| Rack Deadlift | 110 | 3 |
| Rack Deadlift | 160 | 1 |
| Rack Deadlift | 170 | 1 |
2014-02-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 30 | 10 |
| Barbell Squat | 30 | 10 |
| Behind the Neck Push Press | 30 | 5 |
| Behind the Neck Push Press | 30 | 5 |
| High Pull | 30 | 10 |
| High Pull | 30 | 10 |
| Push Press | 30 | 5 |
| Push Press | 30 | 5 |
2014-02-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 30 |
| Barbell Bench Press | 50.0 | 6 |
| Barbell Bench Press | 60.0 | 6 |
| Barbell Bench Press | 65.0 | 6 |
| Barbell Squat | 30.0 | 6 |
| Barbell Squat | 50.0 | 6 |
| Barbell Squat | 70.0 | 6 |
| Barbell Squat | 90.0 | 6 |
| Barbell Squat | 17.5 | 10 |
| Barbell Squat | 40.0 | 10 |
| Barbell Squat | 40.0 | 10 |
| Behind the Neck Push Press | 17.5 | 3 |
| Behind the Neck Push Press | 40.0 | 3 |
| Behind the Neck Push Press | 40.0 | 3 |
| High Pull | 17.5 | 10 |
| High Pull | 40.0 | 5 |
| High Pull | 40.0 | 5 |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Power Clean | 17.5 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Preacher Curl | 17.5 | 12 |
| Push Press | 17.5 | 5 |
| Push Press | 40.0 | 3 |
| Push Press | 40.0 | 3 |
| Reverse Barbell Preacher Curls | 7.5 | 12 |
| Romanian Deadlift | 17.5 | 10 |
| Romanian Deadlift | 40.0 | 10 |
| Romanian Deadlift | 40.0 | 10 |
| Seated Barbell Press Behind Neck | 20.0 | 10 |
| Seated Barbell Press Behind Neck | 20.0 | 10 |
| Seated Good Morning | 20.0 | 10 |
| Seated Good Morning | 20.0 | 10 |
| Seated Good Morning | 30.0 | 15 |
| Standing Barbell Calf Raise | 17.5 | 10 |
| Standing Barbell Calf Raise | 40.0 | 10 |
| Standing Barbell Calf Raise | 40.0 | 10 |
| Standing Barbell Press Behind Neck | 20.0 | 5 |
| Standing Barbell Press Behind Neck | 20.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 5 |
2014-02-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 15 |
| Barbell Bench Press | 30.0 | 15 |
| EZ-Bar Curl | 17.5 | 15 |
| EZ-Bar Curl | 17.5 | 15 |
| High Pull | 40.0 | 10 |
| High Pull | 40.0 | 10 |
| Hyperextension | 10.0 | 10 |
| Hyperextension | 10.0 | 10 |
| Lying Leg Curls | 20.0 | 15 |
| Snatch Grip Behind the Neck Press | 20.0 | 15 |
| Snatch Grip Behind the Neck Press | 20.0 | 15 |
| Triceps Pushdown | 15.0 | 15 |
| Triceps Pushdown | 15.0 | 15 |
2014-02-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30 | 10 |
| Barbell Bench Press | 50 | 10 |
| Barbell Bench Press | 50 | 10 |
| Barbell Bench Press | 60 | 5 |
| Barbell Bench Press | 60 | 5 |
| Barbell Bench Press | 60 | 5 |
| Rack Deadlift | 40 | 10 |
| Rack Deadlift | 60 | 10 |
| Rack Deadlift | 60 | 10 |
| Rack Deadlift | 90 | 5 |
| Rack Deadlift | 100 | 5 |
| Rack Deadlift | 110 | 3 |
| Rack Deadlift | 120 | 3 |
| Rack Deadlift | 130 | 3 |
| Rack Deadlift | 135 | 2 |
| Rack Deadlift | 140 | 2 |
| Rack Deadlift | 140 | 2 |
| Rack Deadlift | 150 | 5 |
| Rack Deadlift | 160 | 1 |
| Rack Deadlift | 175 | 1 |
| 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 |
2014-01-30
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Running | 720 | 1.6 |
2014-01-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 90 | 5 |
| Barbell Deadlift | 140 | 1 |
| Barbell Deadlift | 140 | 3 |
| Barbell Deadlift | 150 | 2 |
| Barbell Deadlift | 160 | 1 |
| Barbell Deadlift | 160 | 1 |
| Barbell Deadlift | 170 | 1 |
| Hang Power Clean | 40 | 3 |
| Hang Power Clean | 40 | 3 |
| Hang Power Clean | 40 | 3 |
| Hang Power Clean | 40 | 3 |
| Hang Power Clean | 40 | 3 |
| Snatch-Grip Deadlift | 60 | 10 |
| Snatch-Grip Deadlift | 60 | 10 |
| Snatch-Grip Deadlift | 90 | 5 |
| Stiff Leg Barbell Good Morning | 40 | 3 |
| Sumo Deadlift | 90 | 3 |
| Sumo Deadlift | 90 | 3 |
| Sumo Deadlift | 90 | 3 |
2014-01-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 50 | 6 |
| Barbell Bench Press | 70 | 6 |
| Barbell Bench Press | 75 | 5 |
| Barbell Bench Press | 50 | 10 |
| High Pull | 60 | 3 |
| High Pull | 60 | 3 |
| High Pull | 60 | 3 |
| Standing Barbell Shoulder Press (OHP) | 30 | 6 |
| Standing Barbell Shoulder Press (OHP) | 40 | 6 |
| Standing Barbell Shoulder Press (OHP) | 50 | 6 |
| Standing Barbell Shoulder Press (OHP) | 55 | 5 |
2014-01-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40.0 | 6 |
| Barbell Bench Press | 50.0 | 6 |
| Barbell Bench Press | 70.0 | 6 |
| Barbell Bench Press | 75.0 | 4 |
| Barbell Bench Press | 82.5 | 1 |
| Front Barbell Squat | 30.0 | 6 |
| Front Barbell Squat | 50.0 | 6 |
| Front Barbell Squat | 60.0 | 6 |
| Front Barbell Squat | 70.0 | 6 |
| Front Barbell Squat | 80.0 | 8 |
2014-01-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40.0 | 15 |
| Barbell Bench Press | 40.0 | 15 |
| EZ-Bar Curl | 17.5 | 15 |
| EZ-Bar Curl | 17.5 | 15 |
| Front Barbell Squat | 30.0 | 15 |
| Front Barbell Squat | 30.0 | 15 |
| Incline Dumbbell Row | 12.5 | 15 |
| Incline Dumbbell Row | 6.0 | 15 |
| Push Press | 30.0 | 15 |
| Push Press | 30.0 | 15 |
| Straight Arm Pulldown | 15.0 | 15 |
| Straight Arm Pulldown | 12.5 | 15 |
| Triceps Pushdown | 15.0 | 15 |
| Triceps Pushdown | 12.5 | 15 |
| Upright Barbell Row | 17.5 | 15 |
| Upright Barbell Row | 17.5 | 15 |
2014-01-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 50.0 | 7 |
| Barbell Bench Press | 40.0 | 20 |
| Barbell Bench Press | 40.0 | 20 |
| Barbell Shrug | 60.0 | 15 |
| Barbell Shrug | 70.0 | 25 |
| EZ-Bar Curl | 20.0 | 14 |
| EZ-Bar Curl | 17.5 | 14 |
| Standing Dumbbell Shoulder Press | 12.5 | 14 |
| Standing Dumbbell Shoulder Press | 12.5 | 14 |
2014-01-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 50.0 | 8 |
| Barbell Bench Press | 50.0 | 8 |
| Barbell Bench Press | 50.0 | 8 |
| Dips - Chest Version | 10.0 | 45 |
| Dips - Chest Version | 10.0 | 45 |
| Dips - Chest Version | 10.0 | 45 |
| Hammer Grip Incline Dumbbell Bench Press | 12.5 | 10 |
| Hammer Grip Incline Dumbbell Bench Press | 12.5 | 10 |
| Hammer Grip Incline Dumbbell Bench Press | 12.5 | 10 |
| Machine Preacher Curls | 17.5 | 14 |
| Machine Preacher Curls | 17.5 | 14 |
| Machine Preacher Curls | 17.5 | 14 |
| One Arm Lat Pulldown | 15.0 | 5 |
| One Arm Lat Pulldown | 15.0 | 5 |
| Snatch-Grip Deadlift | 60.0 | 5 |
| Snatch-Grip Deadlift | 60.0 | 5 |
| Snatch-Grip Deadlift | 60.0 | 5 |
| Standing One-Arm Dumbbell Push Press | 20.0 | 5 |
| Standing One-Arm Dumbbell Push Press | 20.0 | 5 |
| Yates Row | 60.0 | 8 |
| Yates Row | 60.0 | 8 |
| Yates Row | 60.0 | 8 |
2014-01-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 45.0 | 15 |
| Barbell Bench Press | 45.0 | 15 |
| Barbell Shrug | 50.0 | 15 |
| Barbell Shrug | 60.0 | 15 |
| Machine Preacher Curls | 15.0 | 15 |
| Machine Preacher Curls | 17.5 | 15 |
| Machine Preacher Curls | 17.5 | 15 |
| One Arm Lat Pulldown | 20.0 | 5 |
| One Arm Lat Pulldown | 20.0 | 5 |
| Straight Arm Pulldown | 20.0 | 5 |
| Straight Arm Pulldown | 20.0 | 5 |
| Triceps Pushdown | 20.0 | 15 |
| Triceps Pushdown | 20.0 | 15 |
| Triceps Pushdown | 20.0 | 15 |
2014-01-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Close-Grip Barbell Bench Press | 45 | 5 |
| Close-Grip Barbell Bench Press | 45 | 5 |
| Machine Preacher Curls | 15 | 15 |
| Machine Preacher Curls | 15 | 15 |
| Machine Preacher Curls | 15 | 15 |
| Muscle Clean | 60 | 3 |
| Muscle Clean | 60 | 3 |
| Standing Barbell Shoulder Press (OHP) | 40 | 10 |
| Standing Barbell Shoulder Press (OHP) | 40 | 10 |
| Standing Barbell Shoulder Press (OHP) | 40 | 10 |
2014-01-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 50.0 | 10 |
| Barbell Squat | 60.0 | 10 |
| Barbell Squat | 70.0 | 10 |
| Dumbbell Step Ups | 12.5 | 5 |
| Dumbbell Step Ups | 22.5 | 10 |
| Dumbbell Step Ups | 12.5 | 5 |
| Front Barbell Squat | 60.0 | 5 |
| Front Barbell Squat | 60.0 | 5 |
| Front Barbell Squat | 60.0 | 5 |
| Leg Extensions | 12.5 | 15 |
| Leg Extensions | 12.5 | 15 |
| Leg Extensions | 12.5 | 15 |
| Lying Leg Curls | 17.5 | 15 |
| Lying Leg Curls | 17.5 | 15 |
| Lying Leg Curls | 17.5 | 15 |
| Romanian Deadlift | 60.0 | 10 |
| Romanian Deadlift | 60.0 | 10 |
| Romanian Deadlift | 60.0 | 10 |
2014-01-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 45.0 | 8 |
| Barbell Bench Press | 45.0 | 8 |
| Barbell Bench Press | 45.0 | 8 |
| Chin-Up | 5.0 | 20 |
| Chin-Up | 5.0 | 20 |
| Chin-Up | 5.0 | 20 |
| Dips - Chest Version | 10.0 | 40 |
| Dips - Chest Version | 10.0 | 40 |
| Dips - Chest Version | 10.0 | 40 |
| Hammer Grip Incline Dumbbell Bench Press | 22.5 | 6 |
| Hammer Grip Incline Dumbbell Bench Press | 22.5 | 6 |
| Hammer Grip Incline Dumbbell Bench Press | 22.5 | 6 |
| Pendlay Row | 60.0 | 8 |
| Pendlay Row | 60.0 | 8 |
| Pendlay Row | 60.0 | 8 |
| Snatch-Grip Deadlift | 90.0 | 6 |
| Snatch-Grip Deadlift | 90.0 | 6 |
| Snatch-Grip Deadlift | 90.0 | 6 |
| Triceps Pushdown - Rope Attachment | 20.0 | 10 |
2014-01-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40 | 10 |
| Barbell Bench Press | 40 | 10 |
| Barbell Bench Press | 40 | 10 |
| Barbell Bench Press | 40 | 10 |
| Barbell Bench Press | 40 | 10 |
| Chin-Up | 1 | NA |
| Chin-Up | 2 | NA |
| Chin-Up | 3 | NA |
| Kroc Rows | 23 | 20 |
| Standing Barbell Shoulder Press (OHP) | 50 | 1 |
| Standing Barbell Shoulder Press (OHP) | 50 | 2 |
| Standing Barbell Shoulder Press (OHP) | 50 | 3 |
| Triceps Pushdown - Rope Attachment | 20 | 10 |
| Triceps Pushdown - Rope Attachment | 20 | 10 |
| Triceps Pushdown - Rope Attachment | 20 | 5 |
| Wide-Grip Pull-Up | 5 | 40 |
| Wide-Grip Pull-Up | 3 | 20 |
| Wide-Grip Pull-Up | 3 | 20 |
2013-12-31
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Close-Grip Barbell Bench Press | 30 | 1 |
| Close-Grip Barbell Bench Press | 30 | 1 |
| Close-Grip Barbell Bench Press | 30 | 1 |
| Kettlebell Figure 8 | 6 | 12 |
| Kettlebell Figure 8 | 8 | 12 |
| Kettlebell Figure 8 | 12 | 12 |
| Kettlebell Halo | 6 | 12 |
| Kettlebell Halo | 8 | 12 |
| Kettlebell Halo | 12 | 12 |
| Kettlebell Halo | 20 | 5 |
| Kettlebell Pirate Ships | 20 | 5 |
| Kettlebell Press | 6 | 12 |
| Kettlebell Press | 8 | 12 |
| Kettlebell Press | 12 | 12 |
| Kettlebell Push Press | 20 | 5 |
| Kettlebell Sumo High Pull | 20 | 5 |
| Kettlebell Thruster | 20 | 5 |
| One-Arm Kettlebell Snatch | 6 | 12 |
| One-Arm Kettlebell Snatch | 8 | 12 |
| One-Arm Kettlebell Snatch | 12 | 12 |
| One-Arm Kettlebell Swing | 6 | 12 |
| One-Arm Kettlebell Swing | 8 | 12 |
| One-Arm Kettlebell Swing | 12 | 12 |
| Parallel-Grip Pull-Up | 1 | NA |
| Parallel-Grip Pull-Up | 2 | NA |
| Parallel-Grip Pull-Up | 3 | NA |
| Pendlay Row | 70 | 1 |
| Pendlay Row | 70 | 2 |
| Pendlay Row | 70 | 3 |
| Push Press | 60 | 1 |
| Push Press | 60 | 2 |
| Push Press | 60 | 3 |
2013-12-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 13.5 | 12 |
| Dumbbell Floor Press | 9.0 | 10 |
| Dumbbell Floor Press | 13.5 | 10 |
| Dumbbell Floor Press | 18.0 | 10 |
| Dumbbell Floor Press | 22.5 | 5 |
| Dumbbell Floor Press | 22.5 | 5 |
| Dumbbell Squat | 22.5 | 10 |
| Dumbbell Squat | 22.5 | 10 |
| Dumbbell Squat | 22.5 | 10 |
| Kroc Rows | 22.5 | 15 |
| Machine Chest Fly (Pec Deck) | 15.0 | 10 |
| Machine Chest Fly (Pec Deck) | 30.0 | 15 |
| Machine Chest Fly (Pec Deck) | 55.0 | 15 |
| Machine Chest Fly (Pec Deck) | 75.0 | 12 |
| Machine Chest Fly (Pec Deck) | 95.0 | 8 |
| Machine Chest Fly (Pec Deck) | 105.0 | 5 |
| Romanian Dumbbell Deadlift | 22.5 | 10 |
| Romanian Dumbbell Deadlift | 22.5 | 10 |
| Romanian Dumbbell Deadlift | 22.5 | 10 |
| Standing Biceps Cable Curl | 45.0 | 10 |
| Standing Biceps Cable Curl | 45.0 | 10 |
| Standing Dumbbell Push Press | 22.5 | 5 |
| Standing One-Arm Dumbbell Push Press | 22.5 | 3 |
| Triceps Pushdown | 15.0 | 10 |
| Triceps Pushdown | 30.0 | 15 |
| Triceps Pushdown | 55.0 | 15 |
| Triceps Pushdown | 75.0 | 3 |
| Wide-Grip Lat Pulldown | 105.0 | 10 |
| Wide-Grip Lat Pulldown | 105.0 | 10 |
2013-12-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 70 | 5 |
| Parallel-Grip Pull-Up | 3 | NA |
| Pendlay Row | 70 | 5 |
| Pendlay Row | 70 | 5 |
| Push Press | 65 | 5 |
| Push Press | 65 | 5 |
| Push Press | 65 | 5 |
| Standing Barbell Shoulder Press (OHP) | 10 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 65 | 1 |
| Standing Barbell Shoulder Press (OHP) | 70 | 1 |
| Triceps Pushdown | 20 | 12 |
| V-Bar Pull-Up | 2 | 2 |
2013-12-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 10 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 70.0 | 2 |
| Barbell Bench Press | 75.0 | 1 |
| Barbell Bench Press | 75.0 | 1 |
| Barbell Bench Press | 77.5 | 3 |
| Barbell Bench Press | 80.0 | 2 |
| Barbell Bench Press | 70.0 | 1 |
| Barbell Bench Press | 50.0 | 10 |
| Dips - Chest Version | 10.0 | 40 |
| Dips - Chest Version | 10.0 | 40 |
| Power Clean | 40.0 | 5 |
| Power Clean | 50.0 | 5 |
| Power Clean | 55.0 | 3 |
| Power Clean | 60.0 | 3 |
| Power Clean | 65.0 | 3 |
| Power Clean | 70.0 | 3 |
| Triceps Pushdown - Rope Attachment | 20.0 | 10 |
2013-12-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 140.0 | 3 |
| Barbell Deadlift | 160.0 | 1 |
| Barbell Incline Bench Press | 20.0 | 10 |
| Barbell Incline Bench Press | 50.0 | 5 |
| Barbell Incline Bench Press | 70.0 | 5 |
| Barbell Incline Bench Press | 72.5 | 3 |
| Barbell Incline Bench Press | 72.5 | 1 |
| Barbell Incline Bench Press | 50.0 | 10 |
| Barbell Incline Bench Press | 50.0 | 10 |
| Other Bodyweight | 8.0 | 8 |
| Other Bodyweight | 8.0 | 8 |
| Standing Front Barbell Raise Over Head | 10.0 | 10 |
| Suspension Trainer Fallouts | 5.0 | 5 |
| Suspension Trainer Inverted Rows | 5.0 | 5 |
| Suspension Trainer Ys | 5.0 | 5 |
| Triceps Pushdown - Rope Attachment | 15.0 | 10 |
| Triceps Pushdown - Rope Attachment | 20.0 | 5 |
2013-12-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Incline Bench Press | 40 | 5 |
| Barbell Incline Bench Press | 40 | 5 |
| Barbell Incline Bench Press | 40 | 5 |
| Barbell Incline Bench Press | 40 | 5 |
| Barbell Incline Bench Press | 40 | 5 |
| Barbell Incline Bench Press | 40 | 5 |
| Barbell Incline Bench Press | 40 | 5 |
| Barbell Incline Bench Press | 40 | 5 |
| Barbell Incline Bench Press | 40 | 5 |
| Barbell Incline Bench Press | 40 | 5 |
| Barbell Shrug | 80 | 5 |
| Barbell Shrug | 90 | 5 |
| Barbell Shrug | 100 | 5 |
| Barbell Shrug | 110 | 5 |
| Barbell Shrug | 110 | 10 |
| One-Arm Dumbbell Floor Press | 23 | 5 |
| One-Arm Dumbbell Floor Press | 23 | 5 |
| One-Arm Dumbbell Floor Press | 18 | 5 |
| One-Arm Dumbbell Floor Press | 18 | 5 |
| One-Arm Dumbbell Floor Press | 18 | 15 |
| Overhead Barbell Squat | 10 | 5 |
| Overhead Barbell Squat | 10 | 5 |
| Overhead Barbell Squat | 20 | 5 |
| Overhead Barbell Squat | 20 | 5 |
| Overhead Barbell Squat | 20 | 10 |
| Snatch-Grip Deadlift | 90 | 5 |
| Snatch-Grip Deadlift | 90 | 5 |
| Snatch-Grip Deadlift | 90 | 5 |
| Snatch-Grip Deadlift | 90 | 5 |
| Snatch-Grip Deadlift | 90 | 5 |
| Snatch-Grip Deadlift | 90 | 5 |
| Snatch-Grip Deadlift | 90 | 5 |
| Snatch-Grip Deadlift | 90 | 5 |
| Snatch-Grip Deadlift | 90 | 5 |
| Snatch-Grip Deadlift | 90 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40 | 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 |
2013-12-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Dumbbell Bench Press | 22.5 | 3 |
| Incline Dumbbell Bench Press | 22.5 | 3 |
| Incline Dumbbell Bench Press | 22.5 | 3 |
| Snatch-Grip Deadlift | 90.0 | 3 |
| Snatch-Grip Deadlift | 90.0 | 3 |
| Snatch-Grip Deadlift | 90.0 | 3 |
2013-12-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 50 | 5 |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 50 | 5 |
| Muscle Snatch | 40 | 3 |
| Muscle Snatch | 40 | 3 |
| Muscle Snatch | 40 | 3 |
| Muscle Snatch | 40 | 3 |
| Muscle Snatch | 40 | 3 |
| Power Clean | 40 | 1 |
| Power Clean | 40 | 1 |
| Power Clean | 40 | 1 |
| Power Clean | 40 | 1 |
| Power Clean | 40 | 1 |
| Power Clean | 40 | 1 |
| Power Clean | 40 | 1 |
| Power Clean | 40 | 1 |
| Power Clean | 40 | 1 |
| Power Clean | 40 | 1 |
| Push Press | 40 | 3 |
| Push Press | 40 | 3 |
| Push Press | 40 | 3 |
| Push Press | 40 | 3 |
| Push Press | 40 | 3 |
| Push Press | 40 | 3 |
| Push Press | 40 | 3 |
| Push Press | 40 | 3 |
| Push Press | 40 | 3 |
| Push Press | 40 | 3 |
2013-12-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 50 | 5 |
| Barbell Squat | 70 | 5 |
| Barbell Squat | 90 | 3 |
| Barbell Squat | 110 | 3 |
| Barbell Squat | 120 | 1 |
| Barbell Squat | 130 | 1 |
| Leg Extensions | 10 | 20 |
| Leg Extensions | 15 | 20 |
| Lying Leg Curls | 10 | 20 |
| Lying Leg Curls | 15 | 20 |
2013-12-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 10 |
| Dumbbell Bench Press | 27.5 | 3 |
| Dumbbell Bench Press | 27.5 | 1 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 3 |
| Triceps Pushdown - Rope Attachment | 15.0 | 12 |
| Triceps Pushdown - Rope Attachment | 15.0 | 12 |
| Triceps Pushdown - Rope Attachment | 15.0 | 12 |
2013-12-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 130 | 2 |
| Barbell Deadlift | 150 | 1 |
| Barbell Deadlift | 170 | 1 |
| Barbell Deadlift | 190 | 1 |
| Snatch-Grip Deadlift | 60 | 5 |
| Snatch-Grip Deadlift | 110 | 3 |
| Sumo Deadlift | 60 | 5 |
| Sumo Deadlift | 110 | 3 |
| Sumo Deadlift | 130 | 3 |
2013-12-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dips - Chest Version | 10 | 40 |
| Dips - Chest Version | 10 | 20 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 3 |
| Standing Barbell Shoulder Press (OHP) | 60 | 1 |
| Standing Barbell Shoulder Press (OHP) | 60 | 1 |
| Wide-Grip Pull-Up | 10 | 40 |
| Wide-Grip Pull-Up | 6 | 20 |
| Wide-Grip Pull-Up | 3 | NA |
2013-12-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dips - Chest Version | 10.0 | 40 |
| EZ-Bar Curl | 17.5 | 15 |
| Incline Dumbbell Bench Press | 27.5 | 1 |
| Kroc Rows | 23.0 | 15 |
| Neck Extension - Harness | 5.0 | 20 |
| Neck Flexion - Harness | 5.0 | 20 |
| One-Arm Barbell Deadlift | 40.0 | 5 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Preacher Curl | 17.5 | 15 |
| Preacher Curl | 20.0 | 15 |
| Push Press | 60.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 55.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 60.0 | 3 |
2013-12-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Front Barbell Squat | 52.5 | 5 |
| High Pull | 45.0 | 5 |
| High Pull | 45.0 | 5 |
| High Pull | 45.0 | 5 |
| Muscle Clean | 48.0 | 1 |
| Muscle Clean | 49.0 | 1 |
| Muscle Clean | 52.5 | 1 |
| Muscle Snatch | 40.0 | 1 |
| Muscle Snatch | 40.0 | 1 |
| Muscle Snatch | 45.0 | 1 |
| Power Clean | 52.5 | 1 |
| Power Clean | 52.5 | 3 |
| Power Snatch | 45.0 | 1 |
| Power Snatch | 45.0 | 1 |
| Power Snatch | 49.0 | 1 |
| Push Press | 48.0 | 3 |
| Push Press | 49.0 | 3 |
| Push Press | 52.5 | 3 |
| Snatch-Grip Deadlift | 45.0 | 5 |
| Snatch-Grip Deadlift | 60.0 | 5 |
| Snatch-Grip Deadlift | 60.0 | 5 |
2013-11-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 10 | 5 |
| Barbell Squat | 20 | 5 |
| Barbell Squat | 30 | 3 |
| Barbell Squat | 35 | 3 |
| Barbell Squat | 40 | 3 |
| Barbell Squat | 45 | 5 |
| Behind the Neck Push Press | 10 | 5 |
| Behind the Neck Push Press | 20 | 5 |
| Behind the Neck Push Press | 30 | 3 |
| Behind the Neck Push Press | 35 | 3 |
| Behind the Neck Push Press | 40 | 3 |
| Behind the Neck Push Press | 45 | 5 |
| Front Barbell Squat | 10 | 5 |
| Front Barbell Squat | 20 | 5 |
| Front Barbell Squat | 30 | 3 |
| Front Barbell Squat | 35 | 3 |
| Front Barbell Squat | 40 | 3 |
| Front Barbell Squat | 45 | 5 |
| Power Clean | 10 | 5 |
| Power Clean | 20 | 5 |
| Power Clean | 30 | 3 |
| Power Clean | 35 | 3 |
| Power Clean | 40 | 3 |
| Power Clean | 45 | 5 |
| Push Press | 10 | 5 |
| Push Press | 20 | 5 |
| Push Press | 30 | 3 |
| Push Press | 35 | 3 |
| Push Press | 40 | 3 |
| Push Press | 45 | 5 |
2013-11-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 50.0 | 10 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 110.0 | 2 |
| Chin-Up | 5.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 3.0 | NA |
| Dips - Chest Version | 4.0 | NA |
| Dips - Chest Version | 10.0 | 40 |
| EZ-Bar Curl | 17.5 | 20 |
| EZ-Bar Curl | 17.5 | 10 |
| Lying Leg Curls | 17.0 | 20 |
| Lying Leg Curls | 22.0 | 20 |
2013-11-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Front Barbell Squat | 40 | 5 |
| Front Barbell Squat | 45 | 5 |
| Front Barbell Squat | 45 | 5 |
| Front Barbell Squat | 45 | 5 |
| Muscle Clean | 40 | 1 |
| Muscle Clean | 40 | 1 |
| Muscle Clean | 40 | 1 |
| Muscle Snatch | 30 | 1 |
| Muscle Snatch | 30 | 1 |
| Muscle Snatch | 30 | 1 |
| Muscle Snatch | 30 | 1 |
| Muscle Snatch | 30 | 1 |
| Muscle Snatch | 40 | 1 |
| Power Clean | 40 | 3 |
| Power Clean | 40 | 3 |
| Power Clean | 45 | 3 |
| Power Clean | 45 | 3 |
| Power Clean | 45 | 3 |
| Push Press | 40 | 3 |
| Push Press | 40 | 3 |
| Push Press | 40 | 10 |
| Snatch-Grip Deadlift | 60 | 5 |
| Snatch-Grip Deadlift | 70 | 5 |
| Snatch-Grip Deadlift | 80 | 5 |
| Standing Military Press | 30 | 3 |
| Standing Military Press | 50 | 3 |
| Standing Military Press | 50 | 3 |
| Thrusters | 40 | 3 |
2013-11-22
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Curl | 30.0 | 3 |
| Barbell Shrug | 50.0 | 15 |
| Barbell Shrug | 70.0 | 10 |
| Barbell Shrug | 90.0 | 10 |
| Barbell Shrug | 100.0 | 5 |
| Barbell Shrug | 100.0 | 3 |
| Barbell Squat | 50.0 | 10 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Incline Dumbbell Bench Press | 20.0 | 15 |
| Incline Dumbbell Bench Press | 25.0 | 5 |
| Incline Dumbbell Bench Press | 30.0 | 3 |
| Incline Dumbbell Flyes | 7.0 | 10 |
| Incline Dumbbell Flyes | 7.0 | 10 |
| Leg Extensions | 12.5 | 20 |
| Leg Extensions | 12.5 | 20 |
| Leg Extensions | 12.5 | 20 |
| Lying Leg Curls | 15.0 | 20 |
| Lying Leg Curls | 15.0 | 20 |
| Pendlay Row | 60.0 | 10 |
| Pendlay Row | 60.0 | 10 |
| Triceps Pushdown - Rope Attachment | 20.0 | 8 |
| Triceps Pushdown - Rope Attachment | 20.0 | 8 |
2013-11-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 50.0 | 10 |
| Barbell Squat | 60.0 | 10 |
| Barbell Squat | 80.0 | 5 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Incline Dumbbell Bench Press | 17.5 | 10 |
| Incline Dumbbell Bench Press | 17.5 | 10 |
| Incline Dumbbell Bench Press | 20.0 | 10 |
| Leg Extensions | 10.0 | 15 |
| Leg Extensions | 10.0 | 15 |
| Leg Extensions | 10.0 | 15 |
| Lying Leg Curls | 10.0 | 15 |
| Lying Leg Curls | 15.0 | 20 |
| Lying Leg Curls | 17.5 | 20 |
| Pendlay Row | 60.0 | 10 |
| Pendlay Row | 60.0 | 10 |
| Pendlay Row | 60.0 | 10 |
| Suspension Trainer Biceps Curl | 10.0 | 10 |
2013-11-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Muscle Clean | 44 | 1 |
| Muscle Snatch | 44 | 1 |
| Muscle Snatch | 44 | 1 |
| Parallel-Grip Pull-Up | 4 | NA |
2013-11-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 10 | NA |
| Dips - Triceps Version | 10 | 40 |
| Dips - Triceps Version | 10 | 40 |
| Dips - Triceps Version | 10 | 40 |
| Front Barbell Squat | 30 | 10 |
| Front Barbell Squat | 40 | 10 |
| Front Barbell Squat | 50 | 5 |
| Muscle Snatch | 44 | 1 |
| Muscle Snatch | 44 | 1 |
| Muscle Snatch | 44 | 1 |
| Power Clean | 40 | 3 |
| Power Clean | 40 | 3 |
| Power Clean | 44 | 3 |
| Push Press | 30 | 10 |
| Push Press | 40 | 10 |
| Push Press | 50 | 3 |
| Snatch-Grip Deadlift | 44 | 10 |
| Snatch-Grip Deadlift | 44 | 10 |
2013-11-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dips - Triceps Version | 12 | 40 |
| Wide-Grip Pull-Up | 4 | NA |
2013-11-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| V-Bar Pull-Up | 4 | 4 |
| V-Bar Pull-Up | 4 | 4 |
2013-11-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 110 | 3 |
| Barbell Deadlift | 130 | 3 |
| Barbell Deadlift | 140 | 1 |
| Barbell Incline Bench Press | 40 | 10 |
| Barbell Incline Bench Press | 40 | 10 |
| Barbell Incline Bench Press | 50 | 5 |
| Barbell Incline Bench Press | 55 | 10 |
| Barbell Incline Bench Press | 60 | 10 |
| Chin-Up | 5 | NA |
| Chin-Up | 3 | NA |
| Dips - Triceps Version | 1 | NA |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 70 | 5 |
| Push Press | 40 | 5 |
| Push Press | 50 | 5 |
| Push Press | 55 | 5 |
| Push Press | 60 | 3 |
| Rack Deadlift | 110 | 1 |
| Snatch-Grip Deadlift | 60 | 5 |
| Snatch-Grip Deadlift | 60 | 5 |
2013-11-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Shrug | 60 | 20 |
| Barbell Shrug | 70 | 20 |
| Push Press | 40 | 10 |
| Push Press | 45 | 10 |
| Push Press | 40 | 10 |
| Standing Military Press | 40 | 10 |
| Standing Military Press | 40 | 10 |
| Standing Military Press | 40 | 10 |
| V-Bar Pulldown | 35 | 10 |
| V-Bar Pulldown | 40 | 10 |
| V-Bar Pulldown | 45 | 10 |
| Wide-Grip Pull-Up | 10 | 40 |
| Wide-Grip Pull-Up | 10 | 40 |
| Wide-Grip Pull-Up | 10 | 40 |
2013-11-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dumbbell Step Ups | 17.5 | 10 |
| Dumbbell Step Ups | 17.5 | 10 |
| Dumbbell Step Ups | 17.5 | 10 |
| Front Barbell Squat | 40.0 | 10 |
| Front Barbell Squat | 45.0 | 10 |
| Front Barbell Squat | 50.0 | 10 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Leg Extensions | 15.0 | 15 |
| Leg Extensions | 15.0 | 15 |
| Leg Extensions | 15.0 | 15 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
2013-11-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 8.5 | 10 |
| Arnold Dumbbell Press | 8.5 | 10 |
| Barbell Incline Bench Press | 40.0 | 10 |
| Barbell Incline Bench Press | 40.0 | 10 |
| Barbell Incline Bench Press | 40.0 | 10 |
| Bent-Over Rear Delt Raise | 4.5 | 10 |
| Dips - Triceps Version | 10.0 | 40 |
| Dips - Triceps Version | 10.0 | 40 |
| Dips - Triceps Version | 10.0 | 40 |
| Dumbbell Side Lateral Raise | 4.5 | 10 |
| Pendlay Row | 60.0 | 10 |
| Pendlay Row | 60.0 | 10 |
| Pendlay Row | 60.0 | 10 |
| Preacher Curl | 17.5 | 15 |
| Preacher Curl | 17.5 | 15 |
| Preacher Hammer Dumbbell Curl | 8.5 | 10 |
| Preacher Hammer Dumbbell Curl | 8.5 | 10 |
| Triceps Pushdown | 20.0 | 15 |
| Triceps Pushdown | 20.0 | 15 |
| Wide-Grip Lat Pulldown | 40.0 | 10 |
| Wide-Grip Lat Pulldown | 40.0 | 10 |
| Wide-Grip Lat Pulldown | 40.0 | 10 |
2013-11-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 10 | 40 |
| Dips - Chest Version | 10 | 40 |
| Dips - Triceps Version | 10 | 40 |
| Dips - Triceps Version | 1 | NA |
| Kroc Rows | 23 | 20 |
| Pendlay Row | 60 | 10 |
| Standing Military Press | 30 | 10 |
| Standing Military Press | 30 | 10 |
| Triceps Pushdown | 20 | 15 |
| Wide-Grip Pull-Up | 10 | 40 |
| Wide-Grip Pull-Up | 2 | NA |
2013-10-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 5.5 | 15 |
| Arnold Dumbbell Press | 8.5 | 10 |
| Preacher Curl | 17.5 | 15 |
| Preacher Curl | 17.5 | 15 |
| Preacher Hammer Dumbbell Curl | 5.5 | 15 |
| Preacher Hammer Dumbbell Curl | 8.5 | 15 |
| Triceps Pushdown | 20.0 | 15 |
| Triceps Pushdown | 20.0 | 15 |
2013-10-22
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Incline Bench Press | 40.0 | 10 |
| Barbell Incline Bench Press | 65.0 | 6 |
| Barbell Incline Bench Press | 60.0 | 8 |
| Barbell Incline Bench Press | 50.0 | 10 |
| Barbell Incline Bench Press | 45.0 | 10 |
| Dumbbell Side Lateral Raise | 5.5 | 10 |
| Kroc Rows | 23.0 | 15 |
| Pendlay Row | 60.0 | 10 |
| Pendlay Row | 60.0 | 10 |
| Pendlay Row | 60.0 | 10 |
| Pendlay Row | 60.0 | 10 |
| Pendlay Row | 60.0 | 10 |
| Preacher Curl | 22.5 | 10 |
| Preacher Curl | 22.5 | 10 |
| Rear Delt Fly | 5.5 | 10 |
| Triceps Pushdown | 20.0 | 10 |
| Triceps Pushdown | 20.0 | 10 |
| Wide-Grip Lat Pulldown | 30.0 | 10 |
| Wide-Grip Lat Pulldown | 40.0 | 10 |
| Wide-Grip Lat Pulldown | 45.0 | 10 |
| Wide-Grip Lat Pulldown | 40.0 | 10 |
| Wide-Grip Lat Pulldown | 40.0 | 10 |
2013-10-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Parallel-Grip Pull-Up | 5 | NA |
| Triceps Pushdown | 30 | 5 |
2013-10-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Front Barbell Squat | 50.0 | 6 |
| Front Barbell Squat | 50.0 | 8 |
| Front Barbell Squat | 50.0 | 10 |
| Leg Extensions | 10.0 | 12 |
| Leg Extensions | 12.5 | 12 |
| Leg Extensions | 12.5 | 12 |
| Lying Leg Curls | 20.0 | 15 |
| Lying Leg Curls | 25.0 | 15 |
| Lying Leg Curls | 30.0 | 15 |
| Lying Leg Curls | 30.0 | 15 |
| Lying Leg Curls | 30.0 | 15 |
| Romanian Deadlift | 60.0 | 5 |
| Romanian Deadlift | 60.0 | 5 |
| Romanian Deadlift | 65.0 | 5 |
| Romanian Deadlift | 65.0 | 5 |
| Romanian Deadlift | 65.0 | 5 |
2013-10-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Incline Bench Press | 40.0 | 10 |
| Barbell Incline Bench Press | 60.0 | 6 |
| Barbell Incline Bench Press | 50.0 | 8 |
| Barbell Incline Bench Press | 45.0 | 10 |
| Barbell Incline Bench Press | 50.0 | 8 |
| Barbell Incline Bench Press | 55.0 | 6 |
| Kroc Rows | 22.5 | 15 |
| Kroc Rows | 27.5 | 15 |
| Kroc Rows | 27.5 | 12 |
| Triceps Pushdown | 20.0 | 10 |
| Triceps Pushdown | 20.0 | 10 |
| Triceps Pushdown | 20.0 | 10 |
| Wide-Grip Lat Pulldown | 50.0 | 5 |
| Wide-Grip Lat Pulldown | 40.0 | 10 |
| Wide-Grip Lat Pulldown | 40.0 | 10 |
| Wide-Grip Lat Pulldown | 40.0 | 10 |
| Wide-Grip Lat Pulldown | 40.0 | 10 |
| Wide-Grip Lat Pulldown | 40.0 | 10 |
| Wide-Grip Lat Pulldown | 40.0 | 10 |
2013-10-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Kettlebell Press | 20 | 10 |
| Kettlebell Press | 20 | 5 |
| Suspension Trainer Biceps Clutch | 10 | 10 |
| Suspension Trainer Ys | 10 | 10 |
2013-10-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Incline Bench Press | 50.0 | 10 |
| Barbell Incline Bench Press | 50.0 | 10 |
| Barbell Shrug | 90.0 | 10 |
| Barbell Shrug | 95.0 | 15 |
| Kroc Rows | 33.0 | 10 |
| Kroc Rows | 33.0 | 10 |
| Parallel-Grip Pull-Up | 5.0 | NA |
| Parallel-Grip Pull-Up | 4.0 | NA |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Standing One-Arm Dumbbell Shoulder Press | 17.5 | 10 |
| Standing One-Arm Dumbbell Shoulder Press | 17.5 | 10 |
| Suspension Trainer Biceps Clutch | 10.0 | 10 |
| Suspension Trainer Biceps Curl | 10.0 | 10 |
| Suspension Trainer Fallouts | 5.0 | 5 |
| Suspension Trainer Ys | 5.0 | 5 |
| Triceps Pushdown | 20.0 | 12 |
| Triceps Pushdown | 24.0 | 8 |
2013-10-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 1 | NA |
| Chin-Up | 2 | NA |
| Chin-Up | 3 | NA |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Suspension Trainer Biceps Clutch | 10 | 10 |
| Suspension Trainer Biceps Curl | 10 | 10 |
| Suspension Trainer Crunch | 10 | 10 |
| Suspension Trainer Fallouts | 10 | 10 |
| Suspension Trainer Inverted Rows | 5 | 5 |
| Suspension Trainer Ys | 15 | 15 |
| Triceps Pushdown | 18 | 20 |
2013-10-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Incline Bench Press | 40.0 | 8 |
| Barbell Incline Bench Press | 70.0 | 3 |
| Barbell Incline Bench Press | 65.0 | 4 |
| Barbell Incline Bench Press | 60.0 | 6 |
| Barbell Incline Bench Press | 55.0 | 8 |
| Dumbbell Side Lateral Raise | 4.5 | 8 |
| Dumbbell Side Lateral Raise | 4.5 | 8 |
| Incline Dumbbell Flyes | 5.5 | 10 |
| Incline Dumbbell Flyes | 5.5 | 10 |
| Incline Dumbbell Flyes | 5.5 | 10 |
| Neck Extension - Harness | 5.0 | 8 |
| Neck Extension - Harness | 5.0 | 8 |
| Neck Flexion - Harness | 5.0 | 8 |
| Neck Flexion - Harness | 10.0 | 8 |
| Rear Delt Fly | 4.5 | 8 |
| Rear Delt Fly | 4.5 | 8 |
| Straight Arm Pulldown | 14.0 | 8 |
| Straight Arm Pulldown | 18.0 | 8 |
| Suspension Trainer Biceps Clutch | 10.0 | 10 |
| Suspension Trainer Biceps Curl | 10.0 | 10 |
| Suspension Trainer Fallouts | 10.0 | 10 |
| Suspension Trainer Inverted Rows | 5.0 | 5 |
| Suspension Trainer Ys | 10.0 | 10 |
| Triceps Pushdown | 14.0 | 8 |
| Triceps Pushdown | 18.0 | 8 |
| Wide-Grip Pull-Up | 1.0 | NA |
| Wide-Grip Pull-Up | 2.0 | NA |
| Yates Row | 60.0 | 3 |
| Yates Row | 58.0 | 8 |
| Yates Row | 73.0 | 1 |
| Yates Row | 68.0 | 2 |
| Yates Row | 68.0 | 3 |
| Yates Row | 63.0 | 4 |
| Yates Row | 58.0 | 6 |
| Yates Row | 58.0 | 8 |
| Yates Row | 58.0 | 10 |
2013-10-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Glute Bridge | 60 | 6 |
| Barbell Glute Bridge | 60 | 6 |
| Barbell Glute Bridge | 60 | 15 |
| Front Barbell Squat | 30 | 5 |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 80 | 2 |
| Front Barbell Squat | 80 | 4 |
| Front Barbell Squat | 70 | 6 |
| Power Clean | 60 | 1 |
| Power Clean | 60 | 3 |
| Power Clean | 60 | 3 |
| Power Clean | 30 | 10 |
| Power Clean | 60 | 5 |
| Power Clean | 60 | 4 |
2013-10-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Shrug | 70.0 | 20 |
| Barbell Shrug | 80.0 | 15 |
| Bent Over Barbell Row | 70.0 | 5 |
| Bent Over Barbell Row | 70.0 | 5 |
| Chin-Up | 1.0 | 10 |
| Chin-Up | 2.0 | 10 |
| Chin-Up | 3.0 | NA |
| Chin-Up | 4.0 | NA |
| Chin-Up | 5.0 | NA |
| Suspension Trainer Biceps Curl | 10.0 | 10 |
| Suspension Trainer Biceps Curl | 5.0 | 5 |
| Suspension Trainer Inverted Rows | 5.0 | 5 |