-
6/7/13
BB shoulder press
95 x 1 x 8
115 x 1 x 8
125 x 1 x 8
135 x 2 x 8
Upright row
95 x 1 x 8
115 x 1 x 8
125 x 3 x 8
DB shoulder press
55 x 5 x 8
Lat raise
40 x 5 x 8
Skull crushers
40 x 1 x 8
60 x 4 x 8
Dips
5 x failure
Triceps press
72 x 5 x 8
-
6/8/13
Bench press
135 x 1 x 30
225 x 1 x 5
275 x 1 x 3
285 x 2 x 3
295 x 1 x 3
245 x 5 x 5
Incline bench press
205 x 3 x 5
215 x 2 x 3
decline bench press
135 x 1 x 10
245 x 1 x 5
255 x 1 x 5
265 x 2 x 3
cable lower chest raise
42 x 1 x 8
30 x 1 x 8
35 x 3 x 8
-
6/9/13
Jumping rope
3 mins x 4 rounds
Elliptical machine
12 mins
shadowboxing
3 mins x 4 rounds
Stationary bike
12 mins
Rowing machine
12 mins
-
6/11/13
Deadlifts
225 x 1 x 5
315 x 1 x 5
365 x 1 x 3
385 x 1 x 3
4 05 x 1 x 3
Seated row
200 x 1 x 8
240 x 2 x 7
260 x 2 x 5
Pull ups
5 x failure
Shrugs
135 x 1 x 8
315 x 2 x 8
335 x 2 x 8
Lat pulldown
140 x 1 x 8
200 x 3 x 6
100 x 1 x 15
BB curl
95 x 3 x 8
105 x 1 x 5
115 x 1 x 3
DB curl
40 x 1 x 8
55 x 4 x 5
-
6/13/13
squat
225 x 1 x 5
315 x 2 x 5
365 x 1 x 5
385 x 1 x 3
Leg press
568 x 1 x 8
748 x 1 x 8
1018 x 3 x 5
Calf press
390 x 5 x 8
Jumping squat
135 x 2 x 8
175 x 1 x 8
185 x 2 x 8
Leg curls
95 x 1 x 8
160 x 3 x 8
170 x 1 x 8
-
6/18/13
Deadlifts
225 x 1 x 5
315 x 1 x 5
365 x 1 x 3
405 x 1 x 3
4 55 x 1 x 3
Seated row
200 x 1 x 8
220 x 2 x 8
260 x 2 x 5
Pull ups
5 x failure
Shrugs
225 x 1 x 8
315 x 1 x 8
345 x 3 x 8
Lat pulldown
220 x 4 x 6
160 x 1 x 10
BB curl
95 x 1 x 8
105 x 3 x 5
115 x 1 x 3
DB curl
50 x 2 x 8
60 x 3 x 5