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10-19-2013, 09:17 AM
#271
16 October 2013
Military Press Deload:
5/3/1 cycle 2
20x5
20x10
30x5
35x5
37.5x5
40x5
30x8
30x8
30x8
30x8
30x8
Incline Bench Press:
20x5
40x8
50x8
50x8
50x8
50x8
50x8
Cable Cross Flyes:
2x15
3x8
3x8
3x8
French Press:
20x10
20x10
20x10
20x12
+ lat pulls
Comment:
-
10-19-2013, 09:21 AM
#272
19 October 2013
Deadlifts:
5/3/1 Deload cycle 2
No belt
50x10
70x5
80x5
100x5
105x5
115x5
80x5
80x5
80x5
80x5
80x5
80x5
80x5
80x5
Front Squats:
20x10
40x5
50x5
60x5
70x5
80x5
80x5
50x10
50x10
50x10
50x15
+
Cable row
Lat pulls behind head
Dragons
Biceps
Comment:
-
10-20-2013, 08:56 AM
#273
20 October 2013
Military Press Light:
20x10
20x10
30x5
30x5
35x5
40x5
40x5
40x5
40x5
40x5
Incline Bench Press:
20x10
40x10
50x5
60x5
60x5
70x5
50x10
50x10
50x10
Cable Row:
Semi-sup, semi-wide
30x10
45x15
45x20
45x20
45x20
Cable Cross Flyes:
3x12
3x12
3x12
French Press:
20x10
20x10
20x10
20x10
20x10
+ push downs, lat pulls, facepulls, dragons
Comment:
-
10-22-2013, 12:59 PM
#274
22 October 2013
Deadlifts:
5/3/1 3x5 cycle 3
50x5
80x5
Belt
110x5
120x5
137.5x5
155x11 pr
100x5
100x5
100x5
100x5
100x5
Front Squats:
20x10
40x5
50x5
60x5
70x5
80x5
85x5
90x4
50x15
Lat pulldowns behind head:
50x10
60x10
60x10
60x20
40x20
+
Biceps
Comment:
-
10-24-2013, 11:56 AM
#275
24 October 2013
Military Press 3x5:
5/3/1 cycle 3
Belt
20x10
30x5
35x5
40x5
47.5x5
52.5x7
30x8
30x8
30x8
30x8
30x8
Incline Dumbbell Press:
24.5x10
24.5x10
24.5x10
Lat Pulldowns Behind Head:
65x10
65x10
65x10
65x10
65x10
65x10
65x10
65x12
50x20
French Press:
20x10
20x10
20x10
20x10
20x10
20x10
Cable Cross Flyes:
3x12
3x12
+ Dragons, facepulls
Comment:
-
10-27-2013, 11:12 AM
#276
27 October 2013
Deadlifts:
Light
50x5
80x5
Belt
110x2
110x2
130x1
140x1
150x1
155x1
155x1
155x1
155x1
155x1
155x1
155x1
no belt
110x3
110x3
110x3
Front Squats:
20x5
40x5
50x5
60x5
60x5
60x5
60x5
60x5
60x5
60x5
60x5
Lat pulldowns behind head:
80x10
60x12
60x12
60x12
60x12
60x12
60x16
+
Biceps
Dragons
Comment:
-
10-29-2013, 12:24 PM
#277
29 October 2013
Military Press:
Light
20x10
30x5
35x5
40x5
40x5
40x5
40x5
40x5
30x8
30x8
30x8
30x8
Incline Dumbbell Press:
22x10
22x10
22x14
Pull Ups Behind Head:
5
5
5
Lat Pulldowns Behind Head:
60x10
60x10
60x10
60x10
60x10
French Press:
20x10
20x10
20x10
20x10
20x10
20x10
Cable Cross Flyes:
3x12
3x12
3x12
+ Dragons, facepulls
Comment:
-
10-31-2013, 01:04 PM
#278
31 October 2013
Deadlifts:
5/3/1 3x3 cycle 3
50x5
50x5
belt:
80x5
110x3
120x3
130x3
145x3
162.5x8
110x3
110x3
110x3
110x3
110x3
Front Squats:
20x10
40x5
50x5
60x5
70x5
70x5
70x5
70x5
70x8
Lat pulldowns behind head:
80x8
60x10
60x10
60x12
60x20
+
Biceps
Facepulls
Dragons
Comment:
-
11-07-2013, 01:36 PM
#279
7 November 2013
Deadlifts:
50x5
50x5
80x5
belt:
100x5
120x1
140x1
150x1
162.5x1
162.5x1
162.5x1
162.5x1
162.5x1
162.5x1
Sumo, no belt:
50x10
80x10
80x10
80x10
Front Squats:
20x2
50x5
50x5
60x5
60x5
60x5
60x5
60x5
Military Press:
20x5
30x5
40x5
40x5
40x5
40x5
40x5
Lat pulldowns behind head:
45x10
60x12
60x12
60x12
60x12
60x15
Comment:
-
11-10-2013, 12:28 PM
#280
10 November 2013
Military Press 3x3:
5/3/1 cycle 3
Belt
20x10
20x5
30x5
35x3
42.5x3
50x3
55x4
35x8
35x8
35x8
35x8
35x8
35x8
35x8
35x8
Incline Dumbbell Press:
24.5x8
24.5x8
24.5x8
24.5x12
Lat Pulldowns Behind Head:
80x8
65x10
65x10
65x12
French Press:
20x10
20x10
20x10
20x10
20x10
20x16
+ Serratus flyes
Comment:
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