-
1/16 BW: 310 1B
At work:
Wenning warmup (3 exercises done as a circuit):
Leg curl:
20x15
30x20
40x20
50x20
Reverse hypers:
25x15, 15, 20, 20
Belt SQ:
25x10, 12, 12, 12 - 16 minutes
SQs:
45x3
135x3
225x2
315x1
345x3 - 18 minute split
385x3 - 7 minute split
425x3 - 7 minute split
405x3 - 7 minute split
375x4 - 7 minute split
Leg Extension:
100x8x3
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1/18 BW: 309 2A
At Pivotal:
Triceps Pressdown:
20x25
25x25
30x25
35x25
Seated Row:
40x25
55x25
70x25
85x25
DB Bench:
15x25
20x25
25x25
25x25 - 11 minutes
B:
45x5
135x3
185x2
225x1
265x1
295x5x3 - 18, 7, 7 minute splits
275x5 - 8 minute split
OHP:
45x5
95x3
135x1
165x1
195x3x5 - 14, 5, 5, 5, 5 minute splits
Curlz:
10x8
20x4
30sx23
25sx18
Almost failed 5th rep of third set. Barely got it in the hooks.
-
1/20 BW: 309 2B
At Pivotal:
Wenning warmup (3 exercises done as a circuit):
Seated Leg curl:
30x15, 18, 18, 18
Reverse hypers:
35x15, 15, 15, 15
Seated Leg Press:
30x15, 15, 18, 15 - 13minutes
SSB:
70x3
160x2
210x1
250x1
300x3x5 - 18, 5, 4, 4, 5 minute splits
DL:
135x3
225x2
315x1
345x5 - 18 minute split
395x3 - 5 minute split
435x3 - 8 minute split
475x1 - 5 minute split
Hammer Strength ISO-lateral DY Row:
90x6
180x3
240x10
260x10
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1/23 BW: 309 3A
At work:
Triceps Pressdown:
20x25
25x25
30x25
35x25
Seated Row:
40x25
55x25
70x25
85x25
DB Bench:
15x25
20x25
25x25
30x25 - 12 minutes
Incline B:
45x5
95x3
135x2
185x1
230x7 - 12 minute split
230x7 - 4 minute split
210x7 - 4 minute split
210x7 - 4 minute split
Hammer Strength Wide Chest:
90x5
180x2
270x1
330x10 - 15 minute split
300x10 - 3 minute split
280x10 - 3 minute split
Curlz:
10x8
20x5
35sx16
30sx14
Concentration Curlz:
40x9 slow
50x7
-
1/25 BW: 308 3B
At work:
Wenning warmup (3 exercises done as a circuit):
Leg curl:
20x25
30x25
40x25
50x20
Reverse hypers:
35x20, 22, 20, 20
Seated Leg press:
50x20 , 22, 25, 25 - 15 minutes
Leg Press:
90x4
270x3
450x1
630x1
740x10 - 19 minute split
560x18 - 6 minute split
Reverse Hypers:
90x5
180x2
230x10x3 - 18, 3, 3 minute splits
DC Standing Calves (7 secs at full stretch, slow up, 5 secs at top, slow down):
120x7
160x5
Lat Pulldowns:
70x6
140x4
200x1
240x8
180x10
-
1/27 BW: 309 1A
At work:
Triceps Pressdown:
20x25
25x25
30x25
35x25
Seated Row:
40x25
55x25
70x25
85x25
DB Bench:
20x25
25x25
30x25
35x25 - 11 minutes
B:
45x5
135x3
185x2
225x1
275x1
320x3x6 - 22, 5, 6, 7, 8, 8 minute splits
Curlz:
15x8
25x3
35sx18
25sx20
Concentration Curlz:
25x3 sssllloooooowww
10x3 sssslllllllooooooooowwwww
-
1/30 BW: 310 1B
At work:
Wenning warmup (3 exercises done as a circuit):
Leg curl:
30x15
40x20
50x20
50x20
Reverse hypers:
40x15, 15, 18, 20
Belt SQ:
35x10, 12, 12, 12 - 16 minutes
SQs:
45x3
135x3
225x2
315x1
355x3 - 18 minute split
395x3 - 6 minute split
435x3 - 7 minute split
415x3 - 7 minute split
385x5 - 8 minute split
Leg Extension:
105x8x3
-
2/1 BW: 309 2A
At work:
Triceps Pressdown:
20x25
25x25
30x25
35x25
Seated Row:
40x25
55x25
70x25
85x25
DB Bench:
15x25
20x25
25x25
30x25 - 11 minutes
B:
45x5
135x3
225x2
265x1
295x5x4 - 19, 6, 7 minute splits
295x4 - 9 minute split
295x5 - 8 minute split
Curlz:
10x8
20x4
35sx15
25sx15
-
2/3 BW: 309 2B
At Pivotal:
Wenning warmup (3 exercises done as a circuit):
Lying Leg curl:
20x15
25x18
30x18
35x18
Reverse hypers:
40x15, 15, 15, 15
Seated Leg Press:
50x15, 15, old lady camped out - 13 minutes
SSB:
70x3
160x2
210x1
250x1
310x3x5 - 15, 3, 4, 5, 5 minute splits
DL:
135x3
225x2
315x1
355x5 - 18 minute split
405x3 - 5 minute split
445x3 - 7 minute split
485x1 - 8 minute split
-
2/6 BW: 309 3A
At Pivotal:
Triceps Pressdown:
20x25
25x25
30x25
35x25
Seated Row:
40x25
55x25
70x25
85x25
DB Bench:
20x25
25x25
30x25
35x25 - 13 minutes
Incline B:
45x5
95x3
135x2
185x1
225x1
255x3 - 20 minute split
235x6 - 5 minute split
235x6 - 5 minute split
215x7 - 6 minute split
215x7 - 5 minute split
Hammer Strength Wide Chest:
90x5
180x2
270x1
340x9 - 15 minute split
310x10 - 3 minute split
290x10 - 3 minute split
Curlz:
15x8
25x4
35sx17
25sx18
Concentration Curlz:
30x5 ssssllllslooowwww
50x7