4/2/12
squat (lbs)
barx10
barx10
135x5
135x5
225x3
275x1
315x1
365x1
385x2 PR double
GHR w/ a little incline 4x8-10
Reverse hyper 5x10-12
Front squat
135x10
205x10
Leg Press
1x10
4/2/12
squat (lbs)
barx10
barx10
135x5
135x5
225x3
275x1
315x1
365x1
385x2 PR double
GHR w/ a little incline 4x8-10
Reverse hyper 5x10-12
Front squat
135x10
205x10
Leg Press
1x10
4/3/12
bench
barx20
barx20
135x3
135x3
add purple band
135x3x3 index on smooth
add mini band
135x3x3 thumb from smooth
135x3x2 pinky on ring
DB bench
80’s x10
90’s x10
90’s x8
DB extensions
4x10
Rope tricep pushdowns
8x8-12
Seated rows
6x8-10
Lat pulldowns
5x8-12
DB side raises
3x10
curls…
4/4/12
GPP
1a) DB side raises x20
1b pushups x20
1c) crunches x30
x2 rounds
Band pullaparts 100 reps
Band pushdowns 100 reps
KB swing 5x15
Reverse hyper 3x20
going on a walk later tonight
4/5/12
KB swings
3x15
Squat (lbs)
barx10
barx10
135x5
135x5
225x2x5 sets
275x2x5 sets
295x2x2 sets
315x2
Reverse hyper
3x10
Deads (kg)
70x2
120x2
120x2
130x2
130x2
130x2
GHR w/ slight incline
6x8-12
Front squat (lbs)
135x10
225x10
225x10
30 minute walk
4/6/12
bench (lbs)
barx20
barx20
135x5
135x5
185x3
225x1
255x1
285x0 grinded out w/ spotters pinky finger helping
285x0 grinded out w/ some help
225x5 all reps paused
DB bench
80’s x10
90’s x8
90’s x7
DB extensions
5x8-12
Tricep pushdowns
3x8-10
Seated row
5x8-10
Lat pulldown
4x8
Rear delt raise
3x20
GHR
2x10
Single leg glute bridge 2x10 w/ 5 sec hold each rep
Bird dogs 2x10 w/ 5 sec hold each rep
4/7/12
GPP day
shrugs
135x10
225x10
275x10
225x10
upright rows
2x10
seated gms
2x10
single leg glute bridge 2x10 w/ 5 sec hold each rep
fire hydrants 2x10
box squats 5 minutes
stretching
.
4/8/12
extra workout
20 minutes
bench (lbs)
barx20
barx20
135x20 index on smooth
135x20 index on smooth
135x15 index on smooth
band pullaparts 100 reps
DB extensions
3x20
single leg glute bridge
bird dogs
fire hydrants
2x12 each
4/9/12
squat (lbs)
barx20
135x5
135x5
225x3
315x1
365x3
365x3
power clean (kg)
60x3
90x3
90x3
110x1
120x1
reverse hyper
4x10-15
GHR
5x5-12
Leg press
3x10
abs
3x12-15
4/10/12
bench
barx20
barx20
135x3
add purple bands
135x3x3 index on smooth
add mini band
135x3x3 thumb from smooth
135x3x3 pinky on ring
pullups
5x10
DB bench
80’s x10
90’s x10
100’s x6
tricep rope pushdown
3x10
DB extensions
4x10
lat pulldowns
3x8
4/11/12
GPP
Lat pulldowns
3x10
Side raises
5x10
Front raises
3x10
Rear delt raises
3x10
Reverse hyper
3x20-30
Indian club swings 2 sets
4/12/12
Reverse hyper
2x30
squat (lbs)
barx10
barx10
135x5
135x5
225x2x2
275x2x2
285x2x2
295x2x2
315x2x2
deadlift (kg)
70x2
120x2
140x2
150x2
160x2
170x2
180x2 PR
190x2 PR x2
Reverse hyper
4x10-12
Front squat
135 2x10
4/13/12
Close grip bench
barx10
barx10
135x3
135x3
185x3
205x3
225x3
245x2 PR double
DB press
80’s x10
90’s x10
100’s x5
DB tricep extensions
5x8-12
Rope pushdown
4x8-10
Tricep hell
135x5 -touching
135x5 - 1 board
135x5 - 2 board
135x5 - 3 board
135x5 - 4 board
135x3 - 3 board
135x1 - 2 board
Barbell Rows
5x6-10
Lat pulldown
4x8
Shrugs
6x10
Side raises
3x10
Front raises
2x10
GHR 2x12
4/15/12
extra bench work
bench (index on smooth)
barx20
135+mini bands 3x15
recline rows
2x15
DB extensions
3x10-20
DB side raises
2x20-30
4/16/12
Squat
bar for a bunch of reps
135 for a bunch of reps
225x3
275x2
315x2
365x2
365x2
225x25
Reverse hyper
5x8-12
GHR
6x8-15
4/17/12
Football Bar Bench
barx20
135x3
135x3
add mini bands
145 9x3
Incline DB bench (palms facing)
65x10
75x11
75x9
Lying DB extension
4x6-12
Rope pushdown
6x8-10
Weighted Pullups w/ 25 lbs
2x5
Barbell Rows
3x5 heavy
Side raises
4x8-10
Bradford Press
3x10
Upright rows
2x12
4/18/12
GPP stuff
Palms facing lat pulls
2x15
Reverse hyper
3x30,30,15
KB shoulder press
2x15
30 minutes is all it took
4/19/12
DE squat
Reverse hyper
3x10,8,8
Squat (lbs)
barx10
135x5
135x5
225x2
275x2x3 sets
295x2x3 sets
315x2
325x2
315x2
Reverse hyper
3x8
Pulls (kg)
70x2
120x2
150x2
160x2
Seated Box jumps
20 total jumps
GHR
2x12
add weight vest (40 lbs)
2x6
Leg press
2x15
Hanging leg raise
3x10
4/20/12
ME upper
Close grip bench w/ purple band
barx10
135x3
135x3
185x2
225x1
235x1
remove band
225x6
Incline DB bench w/ palms facing
2x11,8
DB extensions
3x10-15
BB extensions w/ band
4x12-15
Straight bar pushdowns
5x10-30
Lat pulldown, various grips
8x7-20
Hammer curls
2x8
Side raises
5x10-15
Rear raises
2x15
4/21/12
recovery workout
hanging leg raises
2x10
low box squat
barx10
135x10
185x10
225x10
DB bench, palms facing, flyes, curls
2x10 each
Bradford press
barx50