11/27 BW: 306
At work:
Leg Press:
BWx5
90x8
180x6
270x4
360x2
450x1
540x1
630x8 - 21 minute split
450x20 - 4 minute split
Reverse Hypers:
10x8
50x5
100x3
150x10x3 - 12, 2, 3 minute splits
Lat Pulldowns:
40x8
85x6
140x3
200x10
160x12
Printable View
11/27 BW: 306
At work:
Leg Press:
BWx5
90x8
180x6
270x4
360x2
450x1
540x1
630x8 - 21 minute split
450x20 - 4 minute split
Reverse Hypers:
10x8
50x5
100x3
150x10x3 - 12, 2, 3 minute splits
Lat Pulldowns:
40x8
85x6
140x3
200x10
160x12
11/28 BW: 305 1A
At work:
B:
45x10x2
95x5x2
135x3
185x2
225x1
265x1
295x3x5 - 22, 4, 4, 5, 5 minute splits
OHP:
45x5
95x3
135x1
185x1
Curlz:
10x8
20x4
30sx15
25sx10
12/1 BW: 310 1B
At Pivotal:
SQs:
BWx5x2
45x5x2
135x5
185x3
225x2
275x1
315x3 - 21 minute split
335x3 - 4 minute split
355x3 - 6 minute split
375x3 - 7 minute split
Leg Extension (1 sec pause at top):
40x5
70x8x3
DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
100x3
100x4
12/5 BW: 310 2A
At work:
B:
45x10x2
95x5x2
135x3
185x2
225x1
250x1
275x5x4 - 17, 4, 5, 7 minute splits
OHP:
45x5
95x3
135x1
185x3x5 - 10, 3, 3, 4, 5 minute splits
Curlz:
10x8
20x4
30sx16
25sx14
12/7 BW: 308 2B
At work:
Wenning warmup (3 exercises done as a circuit):
Leg curl:
20x8
30x10
40x12
40x15
Reverse hypers:
25x8, 10, 12,15
Belt SQ:
25x8, 10, 10, 10 - 14 minutes
SSB:
70x3
120x2
160x2
210x1
250x1
270x3x5 - 14, 3, 3, 3, 3 minute splits
DL:
135x3
225x2
315x3 - 26 minute split
365x3 - 4 minute split
405x3 - 6 minute split
Hammer Strength ISO-lateral DY Row:
50x5
100x3
140x2
180x10
200x10
1/25 BW: 306 3A
At work:
Triceps Pressdown:
20x12
25x12
30x15
35x20
Seated Row:
40x12
55x12
70x15
70x20
DB Bench:
15x12
20x12
25x15
25x20 - 14 minutes
Incline B:
95x5
135x2
185x1
225x5 - 14 minute split
205x7 - 4 minute split
205x5 - 3 minute split
185x8 - 4 minute split
Hammer Strength Wide Chest:
90x5
180x2
270x10 - 8 minute split
270x10 - 3 minute split
230x12 - 3 minute split
Curlz:
10x8
20x5
30sx18
25sx15
Concentration Curlz:
30x12 slow
40x12 slow
12/13 BW: 306 3B
At work:
Wenning warmup (3 exercises done as a circuit):
Leg curl:
20x10
30x12
40x15
40x20
Reverse hypers:
30x10, 12, 15,20
Seated Leg press:
30x10, 12, 15, 20 - 13 minutes
Leg Press:
90x4
180x3
270x2
450x1
540x1
680x8 - 16 minute split
500x20 - 4 minute split
Reverse Hypers:
50x5
100x3
150x1
175x10x3 - 10, 3, 4 minute splits
DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
100x4
100x5
Lat Pulldowns:
40x10
100x6
160x3
200x11
160x13
12/15 BW: 305 1A
At work:
Triceps Pressdown:
20x15
25x18
30x20
35x22
Seated Row:
40x15
55x18
70x20
70x22
DB Bench:
15x15
20x18
25x20
25x22 - 13 minutes
B:
45x5
95x5
135x3
185x2
225x1
270x1
300x3x5 - 21, 3, 4, 5, 6 minute splits
Curlz:
10x8
20x4
30sx18
25sx18
Pretty beat up from work, shoulders are getting hammered right now. Skipped OHP.
12/18 BW: 310 1B
At work:
Wenning warmup (3 exercises done as a circuit):
Leg curl:
20x10
30x12
40x15
40x18
Reverse hypers:
25x10, 12, 15, 18
Belt SQ:
25x10, 12, 12, 12 - 14 minutes
SQs:
BWx3
45x3
135x3
225x2
275x1
325x3 - 21 minute split
345x3 - 4 minute split
365x3 - 5 minute split
385x3 - 6 minute split
Leg Extension (1 sec pause at top):
30x8
80x8x3
DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
100x4
100x5
12/21 BW: 305 2A
At work:
Triceps Pressdown:
20x18
25x20
30x25
35x25
Seated Row:
40x18
55x20
70x22
70x25
DB Bench:
15x18
20x20
25x22
25x25 - 14 minutes
B:
45x8
95x5
135x3
185x2
225x1
255x1
285x5x4 - 21, 5, 5, 7 minute splits
OHP:
45x5
95x3
135x1
165x1
190x3x5 - 15, 3, 3, 4, 5 minute splits
Curlz:
10x8
20x4
30sx18
25sx15