2 My workouts
2017-02-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell High Bar Squat | 40.0 | 5 |
| Barbell High Bar Squat | 60.0 | 5 |
| Barbell High Bar Squat | 80.0 | 5 |
| Barbell High Bar Squat | 100.0 | 5 |
| Barbell High Bar Squat | 110.0 | 5 |
| Barbell High Bar Squat | 120.0 | 2 |
| Barbell High Bar Squat | 110.0 | 3 |
| Barbell Front Squat | 60.0 | 5 |
| Barbell Front Squat | 70.0 | 5 |
| Barbell Front Squat | 70.0 | 4 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 70.0 | 5 |
| Pendlay Row | 75.0 | 5 |
| Pendlay Row | 77.5 | 5 |
| Pendlay Row | 80.0 | 5 |
| Pendlay Row | 85.0 | 5 |
| Snatch-Grip Barbell Deadlift | 85.0 | 5 |
| Snatch-Grip Barbell Deadlift | 90.0 | 5 |
| Snatch-Grip Barbell Deadlift | 95.0 | 3 |
| Barbell Curl | 30.0 | 10 |
| Barbell Curl | 35.0 | 5 |
| Preacher Curl Machine | 26.8 | 15 |
| Preacher Curl Machine | 29.3 | 10 |
2017-02-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Seated Machine Fly | 40.0 | 15 |
| Seated Machine Fly | 54.0 | 15 |
| Seated Machine Fly | 61.0 | 12 |
| Rear Delt Machine Fly | 26.0 | 15 |
| Rear Delt Machine Fly | 33.0 | 10 |
| Rear Delt Machine Fly | 26.0 | 12 |
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 75.0 | 3 |
| Flat Barbell Bench Press | 75.0 | 1 |
| One-Arm Thick Dumbbell Push Press | 22.0 | 3 |
| One-Arm Thick Dumbbell Push Press | 24.0 | 2 |
| One-Arm Thick Dumbbell Push Press | 26.0 | 1 |
| Barbell Deadlift | 70.0 | 5 |
| Barbell Deadlift | 120.0 | 5 |
| Barbell Deadlift | 150.0 | 2 |
| Barbell Deadlift | 170.0 | 3 |
| Barbell Deadlift | 190.0 | 1 |
| Barbell Deadlift | 200.0 | 1 |
| Snatch Grip Barbell Hang High Pull | 40.0 | 5 |
| Snatch Grip Barbell Hang High Pull | 40.0 | 5 |
| Snatch Grip Barbell Hang High Pull | 50.0 | 3 |
| Snatch Grip Barbell Hang High Pull | 50.0 | 3 |
| Barbell Hang Clean | 50.0 | 1 |
| Barbell Hang Clean | 40.0 | 1 |
| Barbell Hang Clean | 40.0 | 1 |
| Snatch-Grip Barbell Push Press | 40.0 | 5 |
| Snatch-Grip Barbell Push Press | 40.0 | 3 |
| Snatch-Grip Barbell Push Press | 40.0 | 3 |
| Barbell Overhead Press | 40.0 | 5 |
| Barbell Overhead Press | 50.0 | 3 |
| Barbell Overhead Press | 55.0 | 3 |
| Barbell Curl | 20.0 | 10 |
| Barbell Curl | 30.0 | 5 |
| Barbell Curl | 40.0 | 1 |
| Preacher Curl Machine | 21.8 | 10 |
| Preacher Curl Machine | 26.8 | 10 |
| Preacher Curl Machine | 29.3 | 10 |
| Dumbbell Standing Lateral Raise | 8.0 | 5 |
| Dumbbell Standing Lateral Raise | 6.0 | 5 |
| Front Dumbbell Raise | 8.0 | 5 |
| Front Dumbbell Raise | 6.0 | 5 |
| Dumbbell Bent-Over Rear Delt Raise | 8.0 | 5 |
| Dumbbell Bent-Over Rear Delt Raise | 6.0 | 5 |
2017-01-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Seated Machine Fly | 33.0 | 15 |
| Seated Machine Fly | 40.0 | 15 |
| Seated Machine Fly | 40.0 | 12 |
| Seated Machine Fly | 47.0 | 12 |
| Seated Machine Fly | 54.0 | 12 |
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 65.0 | 10 |
| Flat Barbell Bench Press | 65.0 | 10 |
| Close Grip Barbell Bench Press | 40.0 | 12 |
| Close Grip Barbell Bench Press | 50.0 | 8 |
| Incline Dumbbell Bench Press | 14.0 | 15 |
| Incline Dumbbell Bench Press | 16.0 | 12 |
| Incline Dumbbell Bench Press | 18.0 | 12 |
| Smith Machine Incline Bench Press | 46.8 | 6 |
| Smith Machine Incline Bench Press | 36.8 | 6 |
| Smith Machine Incline Bench Press | 26.8 | 6 |
| Smith Machine Incline Bench Press | 16.8 | 6 |
| Kneeling Landmine Chest Press | 15.0 | 15 |
| Kneeling Landmine Chest Press | 25.0 | 15 |
| Cable High To Low Crossover | 20.0 | 20 |
| Cable High To Low Crossover | 25.0 | 15 |
| DB Three Way Delt Raise | 6.0 | 8 |
| DB Three Way Delt Raise | 6.0 | 8 |
| Pull Up | 0.0 | 4 |
| Pull Up | 0.0 | 2 |
| Pull Up | 0.0 | 2 |
| Barbell Overhead Press | 20.0 | 5 |
| Barbell Overhead Press | 40.0 | 5 |
| Barbell Overhead Press | 45.0 | 5 |
| Barbell Overhead Press | 50.0 | 5 |
| Barbell Overhead Press | 55.0 | 1 |
| Barbell Push Press | 55.0 | 3 |
| Barbell Push Press | 60.0 | 3 |
| Barbell Push Press | 65.0 | 1 |
| Rope Triceps Pushdown | 15.0 | 15 |
| Rope Triceps Pushdown | 20.0 | 10 |
| Rope Triceps Pushdown | 25.0 | 7 |
2017-01-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 70.0 | 10 |
| Flat Barbell Bench Press | 72.5 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 50.0 | 10 |
| Flat Barbell Bench Press With Chains (20kg) | 40.0 | 10 |
| Flat Barbell Bench Press With Chains (20kg) | 40.0 | 10 |
| Flat Barbell Bench Press With Chains (20kg) | 40.0 | 10 |
| Close Grip Barbell Bench Press | 40.0 | 10 |
| Close Grip Barbell Bench Press | 40.0 | 10 |
| Close Grip Barbell Bench Press | 40.0 | 10 |
| One-Arm Rope Cable Triceps Pushdown | 10.0 | 10 |
| One-Arm Rope Cable Triceps Pushdown | 10.0 | 10 |
| Straight Bar Triceps Pushdown | 20.0 | 15 |
| Straight Bar Triceps Pushdown | 25.0 | 10 |
| Flat Dumbbell Fly | 10.0 | 10 |
| Flat Dumbbell Fly | 12.0 | 10 |
| Flat Dumbbell Fly | 14.0 | 10 |
2017-01-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 75.0 | 5 |
| Flat Barbell Bench Press | 80.0 | 3 |
| Flat Barbell Bench Press | 82.5 | 5 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Close Grip Barbell Bench Press | 20.0 | 10 |
| Close Grip Barbell Bench Press | 30.0 | 10 |
| Close Grip Barbell Bench Press | 40.0 | 10 |
| Close Grip Barbell Bench Press | 45.0 | 10 |
| Close Grip Barbell Bench Press | 47.5 | 10 |
| Barbell Seated Overhead Press | 15.0 | 10 |
| Barbell Seated Overhead Press | 35.0 | 10 |
| Barbell Seated Overhead Press | 45.0 | 10 |
| Chin Up | 0.0 | 6 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 2 |
| Barbell Curl | 20.0 | 10 |
| Barbell Curl | 30.0 | 10 |
| Barbell Curl | 32.5 | 6 |
| Barbell Curl | 35.0 | 5 |
| Cable High To Low Rear Delt Crossover | 10.0 | 5 |
| Cable High To Low Rear Delt Crossover | 5.0 | 10 |
| Cable High To Low Rear Delt Crossover | 7.5 | 10 |
| Cable Mid Rear Delt Crossover | 5.0 | 10 |
| Cable Mid Rear Delt Crossover | 2.5 | 10 |
| Cable High To Mid Crossover | 10.0 | 10 |
| Cable High To Low Crossover | 15.0 | 10 |
| Cable High To Mid Crossover | 12.5 | 8 |
| Cable High To Low Crossover | 12.5 | 8 |
| Cable Low To High Crossover | 2.5 | 8 |
2017-01-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 75.0 | 5 |
| Flat Barbell Bench Press | 80.0 | 5 |
| Flat Barbell Bench Press | 82.5 | 5 |
| Flat Barbell Bench Press | 80.0 | 1 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Chin Up | 0.0 | 5 |
| Chin Up | 0.0 | 8 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 3 |
| Barbell Hip Thrust | 90.0 | 10 |
| Barbell Hip Thrust | 110.0 | 10 |
| Barbell Hip Thrust | 130.0 | 5 |
| Barbell Hip Thrust | 140.0 | 5 |
| Barbell Hip Thrust | 145.0 | 3 |
| Zercher Barbell Squat | 30.0 | 10 |
| Zercher Barbell Squat | 35.0 | 10 |
| Barbell Curl | 35.0 | 5 |
| Barbell Curl | 30.0 | 8 |
| Barbell Overhead Press | 30.0 | 10 |
| Barbell Overhead Press | 35.0 | 10 |
| Barbell Overhead Press | 40.0 | 5 |
| Barbell Overhead Press | 50.0 | 5 |
| Barbell Behind The Neck Push Press | 30.0 | 10 |
| Barbell Behind The Neck Push Press | 35.0 | 10 |
| Barbell Behind The Neck Push Press | 40.0 | 5 |
| Barbell Behind The Neck Push Press | 50.0 | 3 |
| Standing Machine Calf Raise | 70.4 | 12 |
| Standing Machine Calf Raise | 80.4 | 10 |
| Standing Machine Calf Raise | 90.4 | 10 |
2017-01-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 40 | 10 |
| Flat Barbell Bench Press | 60 | 10 |
| Flat Barbell Bench Press | 70 | 8 |
| Flat Barbell Bench Press | 75 | 5 |
| Flat Barbell Bench Press | 80 | 3 |
| Football Bar Overhead Press | 15 | 10 |
| Football Bar Overhead Press | 25 | 10 |
| Football Bar Overhead Press | 35 | 10 |
| Football Bar Overhead Press | 45 | 9 |
| Football Bar Push Press | 45 | 5 |
| Football Bar Push Press | 50 | 5 |
| Bradford Overhead Press | 20 | 5 |
| Incline Dumbbell Fly | 8 | 10 |
| Incline Dumbbell Fly | 10 | 10 |
| Dumbbell Incline Bench Row | 8 | 10 |
| Dumbbell Incline Bench Row | 10 | 10 |
| DB Three Way Delt Raise | 2 | 5 |
| DB Three Way Delt Raise | 4 | 4 |
| Dumbbell Bent-Over Rear Delt Raise | 4 | 15 |
| Dumbbell Bent-Over Rear Delt Raise | 4 | 15 |
| Dumbbell Rear Delt Hang And Swing | 10 | 5 |
| Dumbbell Rear Delt Hang And Swing | 10 | 7 |
| Seated Rope Cable Face Pull | 12 | 15 |
| Seated Rope Cable Face Pull | 12 | 15 |
2017-01-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Sumo Deadlift | 70.0 | 10 |
| Barbell Sumo Deadlift | 120.0 | 5 |
| Barbell Sumo Deadlift | 160.0 | 3 |
| Barbell Sumo Deadlift | 180.0 | 1 |
| Barbell Deadlift | 180.0 | 3 |
| Barbell Deadlift | 160.0 | 1 |
| Barbell Deadlift | 120.0 | 5 |
| Snatch-Grip Barbell High Pull | 70.0 | 3 |
| Snatch-Grip Barbell High Pull | 70.0 | 3 |
| Barbell Curl | 20.0 | 10 |
| Barbell Curl | 32.5 | 10 |
| Barbell Curl | 35.0 | 5 |
| Barbell Curl | 40.0 | 3 |
| Reverse Back Extension Machine | 20.0 | 10 |
| Reverse Back Extension Machine | 20.0 | 10 |
| Reverse Back Extension Machine | 20.0 | 10 |
| Thick Dumbbell Hammer Curl | 10.0 | 10 |
| Thick Dumbbell Hammer Curl | 10.0 | 10 |
| One Leg Machine Standing Leg Curl | 35.0 | 10 |
| One Leg Machine Standing Leg Curl | 30.0 | 10 |
| Standing Machine Calf Raise | 47.2 | 12 |
| Standing Machine Calf Raise | 57.2 | 10 |
| Standing Machine Calf Raise | 57.2 | 10 |
2017-01-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Snatch Grip Barbell Hang High Pull | 40.0 | 5 |
| Snatch Grip Barbell Hang High Pull | 40.0 | 3 |
| Snatch Grip Barbell Hang High Pull | 40.0 | 3 |
| Snatch Grip Barbell Hang High Pull | 50.0 | 3 |
| Snatch Grip Barbell Hang High Pull | 50.0 | 3 |
| Snatch Grip Barbell Hang High Pull | 50.0 | 3 |
| Snatch Grip Barbell Hang High Pull | 60.0 | 3 |
| Pull Up | 0.0 | 5 |
| Pull Up | 0.0 | 5 |
| Pull Up | 0.0 | 3 |
| Reverse Back Extension Machine | 11.8 | 10 |
| Reverse Back Extension Machine | 16.8 | 10 |
| Reverse Back Extension Machine | 21.8 | 10 |
| Reverse Back Extension Machine | 31.8 | 12 |
| Pipe Shoulder Dislocation | 0.0 | 15 |
| Pipe Shoulder Dislocation | 0.0 | 15 |
| Bradford Overhead Press | 20.0 | 10 |
| Bradford Overhead Press | 20.0 | 10 |
| Dumbbell External Shoulder Rotation | 4.0 | 10 |
| Dumbbell External Shoulder Rotation | 4.0 | 10 |
| Dumbbell Internal Shoulder Rotation | 4.0 | 10 |
| Dumbbell Internal Shoulder Rotation | 4.0 | 10 |
| Arnold Dumbbell Press | 6.0 | 5 |
| Arnold Dumbbell Press | 8.0 | 5 |
| Arnold Dumbbell Press | 10.0 | 5 |
| Dumbbell Curl | 6.0 | 5 |
| Dumbbell Curl | 8.0 | 5 |
| Dumbbell Curl | 10.0 | 5 |
| Barbell Curl | 20.0 | 10 |
| Barbell Curl | 30.0 | 10 |
| Barbell Curl | 35.0 | 3 |
| Barbell Curl | 35.0 | 3 |
| Isolateral Machine Lat MTS Pull | 20.0 | 10 |
| Isolateral Machine Lat MTS Pull | 25.0 | 10 |
| Isolateral Machine Lat MTS Pull | 30.0 | 10 |
| Machine MTS Row | 20.0 | 10 |
| Machine MTS Row | 25.0 | 10 |
| Machine MTS Row | 27.5 | 10 |
| Rear Delt Machine Fly | 25.0 | 10 |
| Rear Delt Machine Fly | 30.0 | 10 |
| Rear Delt Machine Fly | 25.0 | 10 |
| Rear Delt Machine Fly | 20.0 | 10 |
| Isolateral Bench Machine Shrugs | 64.8 | 10 |
| Isolateral Bench Machine Shrugs | 74.8 | 12 |
2017-01-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Barbell Bench Press | 60.0 | 10 |
| Incline Barbell Bench Press | 65.0 | 10 |
| Incline Barbell Bench Press | 70.0 | 8 |
| Incline Barbell Bench Press | 75.0 | 3 |
| One-Arm Thick Dumbbell Push Press | 16.0 | 3 |
| One-Arm Thick Dumbbell Push Press | 20.0 | 3 |
| One-Arm Thick Dumbbell Push Press | 24.0 | 3 |
| One-Arm Thick Dumbbell Push Press | 26.0 | 1 |
| Barbell Seated Overhead Press | 20.0 | 10 |
| Barbell Seated Overhead Press | 45.0 | 10 |
| Barbell Seated Overhead Press | 47.5 | 10 |
| Barbell Seated Overhead Press | 50.0 | 5 |
| Flat Barbell Bench Press | 40.0 | 10 |
| Flat Barbell Bench Press | 50.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 65.0 | 8 |
| Boulder Pull Up | 0.0 | 4 |
| Boulder Pull Up | 0.0 | 3 |
| Boulder Pull Up | 0.0 | 2 |
| Dumbbell Upright Row | 8.0 | 10 |
| Dumbbell Upright Row | 10.0 | 10 |
| Dumbbell Bent-Over Rear Delt Raise | 4.0 | 10 |
| Dumbbell Bent-Over Rear Delt Raise | 6.0 | 10 |
| Dumbbell Standing Lateral Raise | 6.0 | 10 |
| Dumbbell Standing Lateral Raise | 6.0 | 10 |
| One-Arm Rope Cable Triceps Pushdown | 15.0 | 5 |
| One-Arm Rope Cable Triceps Pushdown | 10.0 | 10 |
| Barbell Curl | 20.0 | 10 |
| Barbell Curl | 30.0 | 5 |
2016-12-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Rope Cable Pull Through | 15.0 | 15 |
| Rope Cable Pull Through | 24.5 | 7 |
| Rope Cable Pull Through | 21.0 | 15 |
| Chin Up | 0.0 | 6 |
| Chin Up | 0.0 | 4 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 2 |
| Trap Bar Shrug | 50.0 | 15 |
| Trap Bar Shrug | 70.0 | 15 |
| Trap Bar Shrug | 80.0 | 12 |
| Reverse Back Extension Machine | 11.8 | 10 |
| Reverse Back Extension Machine | 16.8 | 10 |
| Reverse Back Extension Machine | 21.8 | 5 |
| Barbell Good Morning | 20.0 | 10 |
| Barbell Good Morning | 40.0 | 5 |
| Barbell Curl | 20.0 | 10 |
| Barbell Curl | 30.0 | 10 |
| Barbell Curl | 32.5 | 5 |
| Barbell Curl | 35.0 | 3 |
| Barbell Curl | 30.0 | 5 |
| Barbell Curl | 25.0 | 10 |
| Barbell Curl | 20.0 | 10 |
2016-12-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bradford Overhead Press | 20.0 | 10 |
| Klokov Overhead Press | 20.0 | 10 |
| Klokov Overhead Press | 20.0 | 10 |
| Bradford Overhead Press | 20.0 | 10 |
| Pipe Shoulder Dislocation | 0.0 | 10 |
| Barbell Overhead Press | 40.0 | 10 |
| Snatch-Grip Barbell Push Press | 40.0 | 5 |
| Barbell Overhead Press | 40.0 | 5 |
| Pipe Shoulder Dislocation | 0.0 | 10 |
| Barbell Overhead Press | 40.0 | 5 |
| Snatch-Grip Barbell Push Press | 40.0 | 5 |
| Snatch-Grip Barbell Push Press | 40.0 | 5 |
| EZ Bar Standing Overhead Extension | 7.5 | 10 |
| EZ Bar Standing Overhead Extension | 17.5 | 10 |
| EZ Bar Standing Overhead Extension | 17.5 | 10 |
| EZ Bar Standing Overhead Extension | 17.5 | 10 |
| EZ-Bar Skullcrusher | 17.5 | 10 |
| EZ-Bar Skullcrusher | 17.5 | 10 |
| EZ-Bar Skullcrusher | 17.5 | 10 |
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 70.0 | 7 |
| Flat Barbell Bench Press | 75.0 | 5 |
| Flat Barbell Bench Press | 77.5 | 3 |
| One-Arm Rope Cable Pushdown | 10.0 | 10 |
| One-Arm Rope Cable Pushdown | 12.5 | 7 |
| Rope Triceps Pushdown | 25.0 | 8 |
| Rope Triceps Pushdown | 20.0 | 3 |
| Rope Triceps Pushdown | 15.0 | 5 |
| Rope Triceps Pushdown | 10.0 | 8 |
2016-12-22
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Front Squat | 20 | 10 |
| Barbell Front Squat | 40 | 10 |
| Barbell Front Squat | 50 | 10 |
| Barbell Front Squat | 60 | 10 |
| Barbell Front Squat | 70 | 3 |
| Barbell Front Squat | 80 | 3 |
| Barbell Front Squat | 90 | 2 |
| Ring Pull Up | 0 | 3 |
| Ring Pull Up | 0 | 2 |
| Ring Pull Up | 0 | 2 |
| Ring Pull Up | 0 | 2 |
| Ring Pull Up | 0 | 1 |
| Barbell Overhead Press | 60 | 3 |
| Barbell High Bar Squat | 90 | 5 |
| Barbell High Bar Squat | 100 | 3 |
| Barbell High Bar Squat | 120 | 3 |
| Barbell High Bar Squat | 130 | 1 |
| Barbell Hip Thrust | 80 | 10 |
| Barbell Hip Thrust | 110 | 10 |
| Barbell Hip Thrust | 130 | 5 |
| One Leg Machine Kneeling Leg Curl | 25 | 15 |
| One Leg Machine Kneeling Leg Curl | 30 | 15 |
| Isolateral Machine Lat MTS Pull | 55 | 10 |
| Isolateral Machine Lat MTS Pull | 65 | 10 |
2016-12-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Neutral Grip Pull Up | 0.0 | 5 |
| Neutral Grip Pull Up | 0.0 | 3 |
| Neutral Grip Pull Up | 0.0 | 3 |
| Neutral Grip Pull Up | 0.0 | 3 |
| Neutral Grip Pull Up | 0.0 | 2 |
| Ground Base Jammer | 27.2 | 5 |
| Ground Base Jammer | 47.2 | 5 |
| Ground Base Jammer | 57.2 | 5 |
| Ground Base Jammer | 67.2 | 5 |
| Seated Machine Pullover | 48.2 | 10 |
| Seated Machine Pullover | 58.2 | 10 |
| Seated Machine Pullover | 68.2 | 10 |
| Seated Machine Pullover | 78.2 | 10 |
| Barbell Seated Overhead Press | 20.0 | 10 |
| Barbell Seated Overhead Press | 40.0 | 10 |
| Barbell Seated Overhead Press | 45.0 | 10 |
| Barbell Seated Overhead Press | 47.5 | 10 |
| Bradford Overhead Press | 20.0 | 5 |
| Bradford Overhead Press | 20.0 | 5 |
| Pipe Shoulder Dislocation | 0.0 | 10 |
| Pipe Shoulder Dislocation | 0.0 | 10 |
| Thick EZ Bar Close Grip Bench Press | 37.5 | 15 |
| Thick EZ Bar Close Grip Bench Press | 37.5 | 15 |
| Thick Dumbbell Hammer Curl | 10.0 | 10 |
| Thick Dumbbell Hammer Curl | 12.0 | 10 |
| One-Arm Thick Dumbbell Wrist Curl | 4.0 | 10 |
| One-Arm Thick Dumbbell Wrist Curl | 8.0 | 10 |
2016-12-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Dumbbell Bench Press | 18.0 | 10 |
| Flat Dumbbell Bench Press | 20.0 | 10 |
| Flat Dumbbell Bench Press | 22.0 | 10 |
| Dumbbell Incline Bench Row | 12.0 | 10 |
| Dumbbell Incline Bench Row | 12.0 | 10 |
| Dumbbell Incline Bench Row | 12.0 | 10 |
| Dumbbell Internal Shoulder Rotation | 4.0 | 10 |
| Dumbbell Internal Shoulder Rotation | 4.0 | 10 |
| Dumbbell External Shoulder Rotation | 4.0 | 10 |
| Dumbbell External Shoulder Rotation | 4.0 | 10 |
| Dumbbell Bent-Over Rear Delt Raise | 4.0 | 10 |
| Dumbbell Bent-Over Rear Delt Raise | 6.0 | 10 |
| Dumbbell Standing Lateral Raise | 4.0 | 10 |
| Dumbbell Standing Lateral Raise | 6.0 | 10 |
| Dumbbell Standing Lateral Raise | 6.0 | 10 |
| EZ Bar Spider Curl | 22.5 | 10 |
| EZ Bar Spider Curl | 27.5 | 10 |
| Barbell Curl | 20.0 | 10 |
| Barbell Curl | 25.0 | 10 |
| Kneeling Assisted Dip Machine | 42.0 | 10 |
| Kneeling Assisted Dip Machine | 42.0 | 10 |
| Kneeling Assisted Dip Machine | 42.0 | 10 |
| One-Arm Rope Cable Pushdown | 15.0 | 5 |
| One-Arm Rope Cable Pushdown | 10.0 | 10 |
| Rope Cable Face Pull | 10.0 | 10 |
| Rope Cable Face Pull | 12.5 | 10 |
| Rope Cable Face Pull | 15.0 | 10 |
| Smith Machine Behind The Back Shrug | 46.8 | 12 |
| Smith Machine Behind The Back Shrug | 56.8 | 12 |
| Smith Machine Shrug | 56.8 | 8 |
| Smith Machine Shrug | 46.8 | 10 |
| Barbell Standing Overhead Extension | 10.0 | 10 |
| Barbell Standing Overhead Extension | 15.0 | 10 |
| Barbell Standing Overhead Extension | 20.0 | 10 |
2016-12-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Neutral Grip Thick Bar Pull Up | 0.0 | 3 |
| Thick Bar Pull Up | 0.0 | 2 |
| Neutral Grip Thick Bar Pull Up | 0.0 | 2 |
| Pull Up | 0.0 | 2 |
| Neutral Grip Thick Bar Pull Up | 0.0 | 2 |
| Neutral Grip Thick Bar Pull Up | 0.0 | 2 |
| Neutral Grip Thick Bar Pull Up | 0.0 | 1 |
| Wide Neutral Grip Seated Cable Row | 40.0 | 10 |
| Wide Neutral Grip Seated Cable Row | 47.0 | 10 |
| Wide Neutral Grip Seated Cable Row | 47.0 | 10 |
| Neutral Close Grip Lat Pulldown | 47.0 | 10 |
| Neutral Close Grip Lat Pulldown | 57.0 | 10 |
| Neutral Close Grip Lat Pulldown | 47.0 | 10 |
| EZ Bar Spider Curl | 27.5 | 10 |
| EZ Bar Spider Curl | 27.5 | 10 |
| EZ Bar Spider Curl | 27.5 | 10 |
| Alternating Dumbbell Upright Row | 7.0 | 10 |
| Alternating Dumbbell Upright Row | 7.0 | 10 |
| Alternating Dumbbell Upright Row | 8.0 | 10 |
| Barbell Seated Overhead Press | 20.0 | 10 |
| Barbell Seated Overhead Press | 30.0 | 10 |
| Barbell Seated Overhead Press | 35.0 | 10 |
| Thick Dumbbell Hammer Curl | 10.0 | 10 |
| Thick Dumbbell Curl | 8.0 | 10 |
| Thick Dumbbell Hammer Curl | 8.0 | 10 |
| Thick Dumbbell Curl | 8.0 | 10 |
| Thick Dumbbell Pinwheel Curl | 8.0 | 10 |
| Thick Dumbbell Pinwheel Curl | 6.0 | 10 |
| Rope Cable Face Pull | 15.0 | 12 |
| Rope Cable Face Pull | 15.0 | 12 |
| Isolateral Bench Machine Shrugs | 48.2 | 12 |
| Isolateral Bench Machine Shrugs | 48.2 | 12 |
| Isolateral Bench Machine Shrugs | 78.2 | 12 |
2016-12-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Seated Overhead Press | 20.0 | 10 |
| Barbell Seated Overhead Press | 30.0 | 10 |
| Barbell Seated Overhead Press | 35.0 | 10 |
| Barbell Seated Overhead Press | 40.0 | 10 |
| Incline Barbell Bench Press | 20.0 | 10 |
| Incline Barbell Bench Press | 40.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Incline Barbell Bench Press | 55.0 | 10 |
| Chin Up | 0.0 | 4 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 2 |
| Trap-Bar Deadlift | 70.0 | 5 |
| Trap-Bar Deadlift | 120.0 | 3 |
| Trap-Bar Deadlift | 120.0 | 1 |
| Trap-Bar Deadlift | 120.0 | 1 |
| Reverse Back Extension Machine | 6.8 | 5 |
| Reverse Back Extension Machine | 11.8 | 8 |
| Reverse Back Extension Machine | 11.8 | 8 |
| Reverse Back Extension Machine | 11.8 | 5 |
| EZ Bar Spider Curl | 17.5 | 15 |
| EZ Bar Spider Reverse Curl | 17.5 | 8 |
| EZ Bar Spider Reverse Curl | 17.5 | 8 |
| EZ Bar Spider Curl | 17.5 | 10 |
2016-12-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| One Leg Machine Standing Leg Curl | 20.0 | 10 |
| One Leg Machine Standing Leg Curl | 30.0 | 10 |
| One Leg Machine Kneeling Leg Curl | 15.0 | 10 |
| One Leg Machine Kneeling Leg Curl | 15.0 | 15 |
| One Leg Machine Kneeling Leg Curl | 15.0 | 15 |
| Barbell High Bar Squat | 20.0 | 5 |
| Barbell High Bar Squat | 50.0 | 5 |
| Barbell High Bar Squat | 80.0 | 5 |
| Barbell High Bar Squat | 100.0 | 5 |
| Barbell High Bar Squat | 110.0 | 3 |
| Barbell Front Squat | 60.0 | 3 |
| Barbell Hip Thrust | 60.0 | 10 |
| Barbell Hip Thrust | 80.0 | 10 |
| Barbell Hip Thrust | 90.0 | 8 |
| 45 Degree Machine Leg Press | 115.7 | 10 |
| 45 Degree Machine Leg Press | 165.7 | 10 |
| 45 Degree Machine Leg Press | 205.7 | 15 |
| 45 Degree Machine Leg Press | 225.7 | 10 |
| Standing Machine Calf Raise | 70.4 | 12 |
| Standing Machine Calf Raise | 70.4 | 12 |
| Seated Calf Raise Machine | 62.3 | 12 |
| Seated Calf Raise Machine | 62.3 | 6 |
| Isolateral Bench Machine Shrugs | 58.2 | 10 |
| Isolateral Bench Machine Shrugs | 58.2 | 12 |
| Isolateral Bench Machine Shrugs | 78.2 | 12 |
2016-12-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bradford Overhead Press | 30 | 10 |
| Bradford Overhead Press | 30 | 5 |
| Bradford Overhead Press | 30 | 5 |
| Chin Up | 0 | 5 |
| Chin Up | 0 | 5 |
| Bradford Overhead Press | 20 | 7 |
| Bradford Overhead Press | 20 | 7 |
| Zydrunas Press | 20 | 5 |
| Zydrunas Press | 25 | 5 |
| Zydrunas Press | 30 | 5 |
| Chin Up | 0 | 5 |
| Klokov Overhead Press | 20 | 10 |
| Klokov Overhead Press | 20 | 10 |
| Klokov Overhead Press | 20 | 10 |
| Barbell Curl | 20 | 10 |
| Barbell Curl | 25 | 10 |
| Barbell Curl | 25 | 10 |
| Barbell Curl | 25 | 10 |
| Pinch-Grip Barbell Deadlift | 25 | 5 |
| Pinch-Grip Barbell Deadlift | 25 | 8 |
| Pinch-Grip Barbell Deadlift | 25 | 8 |
| Ball Grip Bent-Over Row | 15 | 2 |
| Ball Grip Bent-Over Row | 15 | 2 |
| Ball Grip Bent-Over Row | 15 | 1 |
| Ball Grip Bent-Over Row | 10 | 10 |
| Ball Grip Bent-Over Row | 10 | 10 |
| Neutral Grip Thick Bar Pull Up | 0 | 3 |
| Neutral Grip Thick Bar Pull Up | 0 | 3 |
| Rope Triceps Pushdown | 35 | 3 |
| Rope Triceps Pushdown | 30 | 3 |
| Rope Triceps Pushdown | 25 | 3 |
| Rope Triceps Pushdown | 20 | 4 |
| Rope Triceps Pushdown | 15 | 8 |
| Rope Triceps Pushdown | 10 | 10 |
| Rope Triceps Pushdown | 5 | 20 |
| One-Arm Rope Cable Pushdown | 10 | 10 |
| One-Arm Rope Cable Pushdown | 10 | 10 |
| One-Arm Rope Cable Pushdown | 10 | 5 |
| Wide Grip Cable Lat Pulldown | 40 | 10 |
2016-12-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Front Squat | 20.0 | 10 |
| Barbell Front Squat | 30.0 | 10 |
| Barbell Front Squat | 40.0 | 10 |
| Barbell Front Squat | 50.0 | 5 |
| Barbell Front Squat | 60.0 | 5 |
| Barbell Front Squat | 70.0 | 5 |
| Barbell Front Squat | 85.0 | 2 |
| Barbell Romanian Deadlift | 40.0 | 15 |
| Barbell Romanian Deadlift | 50.0 | 15 |
| Barbell Hip Thrust | 50.0 | 10 |
| Barbell Hip Thrust | 70.0 | 10 |
| Barbell Hip Thrust | 85.0 | 10 |
| 45 Degree Machine Leg Press | 125.7 | 15 |
| 45 Degree Machine Leg Press | 145.7 | 15 |
| 45 Degree Machine Leg Press | 165.7 | 12 |
2016-12-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Kneeling Assisted Dip Machine | 42.0 | 10 |
| Kneeling Assisted Dip Machine | 35.0 | 8 |
| Kneeling Assisted Dip Machine | 42.0 | 10 |
| Pull Up | 0.0 | 4 |
| Pull Up | 0.0 | 3 |
| Angled Grip Thick Football Bar Overhead Press | 30.0 | 10 |
| Angled Grip Thick Football Bar Overhead Press | 30.0 | 10 |
| Pull Up | 0.0 | 3 |
| Angled Grip Thick Football Bar Overhead Press | 30.0 | 10 |
| Pull Up | 0.0 | 2 |
| Thick Football Bar Hammer Curl | 20.0 | 10 |
| Pull Up | 0.0 | 2 |
| Thick Football Bar Hammer Curl | 20.0 | 10 |
| Thick Football Bar Hammer Curl | 20.0 | 8 |
| Snatch-Grip Barbell High Pull Off Blocks | 40.0 | 5 |
| Snatch-Grip Barbell High Pull Off Blocks | 40.0 | 5 |
| Snatch-Grip Barbell High Pull Off Blocks | 40.0 | 5 |
| Barbell Clean And Push Press Off Blocks | 40.0 | 1 |
| Barbell Power Clean And Push Press Off Blocks | 40.0 | 3 |
| Barbell Power Clean And Push Press Off Blocks | 40.0 | 3 |
| Barbell Power Clean And Push Press Off Blocks | 40.0 | 3 |
| Barbell Clean Off Blocks | 25.0 | 3 |
| Barbell Clean Off Blocks | 25.0 | 3 |
| Barbell Clean Off Blocks | 25.0 | 3 |
| Barbell Curl | 25.0 | 10 |
| Barbell Curl | 30.0 | 8 |
| Barbell Curl | 30.0 | 5 |
| EZ Bar Spider Curl | 27.5 | 5 |
| EZ Bar Spider Curl | 27.5 | 5 |
| EZ Bar Spider Curl | 27.5 | 4 |
| Underhand Straight Bar Triceps Pushdown | 15.0 | 10 |
| Underhand Straight Bar Triceps Pushdown | 20.0 | 10 |
| Underhand Straight Bar Triceps Pushdown | 15.0 | 12 |
| V-Bar Cable Triceps Pushdown | 25.0 | 10 |
| V-Bar Cable Triceps Pushdown | 20.0 | 10 |
| V-Bar Cable Triceps Pushdown | 25.0 | 10 |
| Rope Kneeling Overhead Triceps Extension | 15.0 | 15 |
| Rope Kneeling Overhead Triceps Extension | 20.0 | 15 |
2016-12-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Boulder Pull Up | 0.0 | 5 |
| Boulder Pull Up | 0.0 | 2 |
| Captain’s Chair Straight Leg Raise | 0.0 | 10 |
| Boulder Pull Up | 0.0 | 3 |
| Captain’s Chair Straight Leg Raise | 0.0 | 10 |
| Captain’s Chair Straight Leg Raise | 0.0 | 5 |
| Seated Machine Pullover | 58.2 | 10 |
| Seated Machine Pullover | 65.7 | 10 |
| Seated Machine Pullover | 70.7 | 10 |
| Close Grip Seated Cable Row | 57.0 | 10 |
| Close Grip Seated Cable Row | 77.0 | 5 |
| Close Grip Seated Cable Row | 57.0 | 10 |
| Wide Neutral Grip Seated Cable Row | 40.0 | 10 |
| Wide Neutral Grip Seated Cable Row | 47.0 | 10 |
| Wide Neutral Grip Seated Cable Row | 67.0 | 5 |
| Roman Chair Back Extension | 0.0 | 10 |
| Roman Chair Back Extension | 0.0 | 10 |
| Roman Chair Back Extension | 0.0 | 10 |
| Kettlebell Swing | 16.0 | 20 |
| Two Arm Kettlebell Swing | 20.0 | 15 |
| Double Kettlebell Swing | 12.0 | 10 |
2016-11-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Neutral Grip Pull Up | 0.0 | 5 |
| Neutral Grip Pull Up | 0.0 | 3 |
| Neutral Grip Pull Up | 0.0 | 3 |
| Seated Machine Pullover | 58.2 | 10 |
| Seated Machine Pullover | 68.2 | 10 |
| Seated Machine Pullover | 63.2 | 8 |
| Underhand Lat Pulldown | 40.0 | 10 |
| Underhand Lat Pulldown | 40.0 | 10 |
| Underhand Lat Pulldown | 40.0 | 10 |
| Chest-Supported T-Bar Row | 15.0 | 10 |
| Chest-Supported T-Bar Row | 20.0 | 10 |
| Chest-Supported T-Bar Row | 20.0 | 10 |
| Barbell Seated Overhead Press | 30.0 | 10 |
| Barbell Seated Overhead Press | 35.0 | 10 |
| Barbell Seated Overhead Press | 30.0 | 10 |
| Trap Bar Shrug | 60.0 | 15 |
| Trap Bar Shrug | 60.0 | 15 |
| Trap Bar Shrug | 70.0 | 12 |
| Kneeling Assisted Dip Machine | 58.0 | 10 |
| Kneeling Assisted Dip Machine | 42.0 | 10 |
| Standing Unilateral Cable Rear Delt Fly | 10.0 | 12 |
| Standing Unilateral Cable Rear Delt Fly | 15.0 | 8 |
| Standing Unilateral Cable Rear Delt Fly | 10.0 | 12 |
| Bent-Over Unilateral Cable Rear Delt Raise | 10.0 | 8 |
| Bent-Over Unilateral Cable Rear Delt Raise | 10.0 | 10 |
2016-11-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 20.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 65.0 | 9 |
| Flat Barbell Bench Press | 60.0 | 7 |
| Barbell Seated Overhead Press | 40.0 | 5 |
| Barbell Seated Overhead Press | 45.0 | 5 |
| Barbell Seated Overhead Press | 45.0 | 5 |
| Pull Up | 0.0 | 5 |
| Pull Up | 0.0 | 2 |
| Pull Up | 0.0 | 2 |
| EZ Bar Spider Curl | 22.5 | 10 |
| EZ Bar Spider Curl | 22.5 | 10 |
| Plate Front Raise | 10.0 | 10 |
| Plate Front Raise | 10.0 | 10 |
| Plate Front Raise | 15.0 | 6 |
| Dumbbell Pullover | 9.0 | 10 |
| Dumbbell Pullover | 12.0 | 10 |
| Dumbbell Pullover | 14.0 | 10 |
| Farmer’s Walk | 45.0 | 20 |
| Farmer’s Walk | 45.0 | 20 |
| Farmer’s Walk | 45.0 | 10 |
| Farmer’s Walk | 45.0 | 10 |
| Rope Cable Upright Row | 17.5 | 10 |
| Rope Cable Upright Row | 15.0 | 10 |
| Rope Cable Upright Row | 15.0 | 10 |
| Rope Cable Hammer Curl | 12.5 | 10 |
| Rope Cable Hammer Curl | 15.0 | 10 |
| Rope Cable Hammer Curl | 12.5 | 10 |
| Straight-Arm Cable Pushdown | 12.5 | 10 |
| Straight-Arm Cable Pushdown | 17.5 | 10 |
| Straight-Arm Cable Pushdown | 24.5 | 10 |
| Straight Bar Triceps Pushdown | 15.0 | 10 |
| Straight Bar Triceps Pushdown | 17.5 | 10 |
| Straight Bar Triceps Pushdown | 21.0 | 10 |
| Standing Rope Cable Overhead Triceps Extension | 15.0 | 10 |
| Standing Rope Cable Overhead Triceps Extension | 20.0 | 10 |
| Standing Rope Cable Overhead Triceps Extension | 25.0 | 10 |
2016-11-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Dumbbell Bench Press | 16.0 | 10 |
| Flat Dumbbell Bench Press | 18.0 | 10 |
| Flat Dumbbell Bench Press | 20.0 | 10 |
| Flat Dumbbell Bench Press | 22.0 | 10 |
| Flat Dumbbell Bench Press | 24.0 | 8 |
| 45 Degree Machine Leg Press | 105.7 | 10 |
| 45 Degree Machine Leg Press | 175.7 | 10 |
| 45 Degree Machine Leg Press | 195.7 | 10 |
| 45 Degree Machine Leg Press | 205.7 | 10 |
| Standing Machine Calf Raise | 60.4 | 15 |
| Standing Machine Calf Raise | 70.4 | 10 |
| Seated Calf Raise Machine | 47.3 | 15 |
2016-11-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Boulder Pull Up | 0.0 | 5 |
| Boulder Pull Up | 0.0 | 3 |
| Boulder Pull Up | 0.0 | 3 |
| Seated Machine Pullover | 28.2 | 10 |
| Seated Machine Pullover | 58.2 | 10 |
| Seated Machine Pullover | 58.2 | 10 |
| Seated Machine Pullover | 63.2 | 10 |
| Seated Machine Pullover | 63.2 | 10 |
| Isolateral Wide Grip Machine Lat Pulldown | 30.9 | 10 |
| Isolateral Wide Grip Machine Lat Pulldown | 40.9 | 10 |
| Isolateral Wide Grip Machine Lat Pulldown | 50.9 | 10 |
| Isolateral Wide Grip Machine Lat Pulldown | 50.9 | 10 |
| Isolateral Wide Grip Machine Lat Pulldown | 40.9 | 10 |
| Isolateral Chest-Supported Machine Seated Row | 25.4 | 10 |
| Isolateral Chest-Supported Machine Seated Row | 35.4 | 10 |
| One-Arm Bent-Over Dumbbell Row | 16.0 | 10 |
| One-Arm Bent-Over Dumbbell Row | 18.0 | 10 |
| Dumbbell Standing Lateral Raise | 4.0 | 10 |
| Dumbbell Standing Lateral Raise | 6.0 | 10 |
| Dumbbell Standing Lateral Raise | 4.0 | 10 |
| One-Arm Dumbbell Upright Row | 6.0 | 10 |
| One-Arm Dumbbell Upright Row | 4.0 | 10 |
| One-Arm Dumbbell Upright Row | 8.0 | 10 |
| Barbell Front Raise | 10.0 | 8 |
| Alternating Dumbbell Front Raise | 6.0 | 6 |
| Alternating Dumbbell Front Raise | 4.0 | 8 |
| Underhand Dumbbell Front Raise | 4.0 | 6 |
| Underhand Dumbbell Front Raise | 2.0 | 8 |
| Standing Barbell Behind The Neck Press | 10.0 | 10 |
| Standing Barbell Behind The Neck Press | 20.0 | 10 |
| Standing Barbell Behind The Neck Press | 25.0 | 10 |
| Preacher Curl Machine | 15.0 | 10 |
| Preacher Curl Machine | 20.0 | 10 |
| Preacher Curl Machine | 25.0 | 5 |
2016-10-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 50.0 | 5 |
| Flat Barbell Bench Press | 65.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 75.0 | 1 |
| Flat Barbell Bench Press | 75.0 | 1 |
| Flat Barbell Bench Press | 75.0 | 3 |
| Thick Short Handle Farmer’s Walk | 20.0 | 56 |
| Thick Short Handle Farmer’s Walk | 20.0 | 28 |
| Thick Short Handle Farmer’s Walk | 25.0 | 28 |
| Thick Short Handle Farmer’s Walk | 30.0 | 10 |
| Thick Short Handle Farmer’s Walk | 27.5 | 10 |
| Thick Short Handle Farmer’s Walk | 27.5 | 21 |
| Barbell Seated Overhead Press | 20.0 | 10 |
| Barbell Seated Overhead Press | 35.0 | 10 |
| Barbell Seated Overhead Press | 35.0 | 10 |
| Barbell Seated Overhead Press | 35.0 | 10 |
| EZ Bar Spider Curl | 17.5 | 10 |
| EZ Bar Spider Curl | 20.0 | 10 |
| EZ Bar Spider Curl | 20.0 | 10 |
| EZ-Bar Skullcrusher | 20.0 | 10 |
| EZ-Bar Skullcrusher | 20.0 | 10 |
| EZ-Bar Skullcrusher | 20.0 | 6 |
| EZ Bar Close Grip Bench Press | 20.0 | 10 |
| EZ-Bar Curl | 20.0 | 8 |
| EZ Bar Close Grip Bench Press | 20.0 | 12 |
| EZ-Bar Curl | 20.0 | 8 |
| EZ Bar Close Grip Bench Press | 20.0 | 20 |
| Rope Cable Upright Row | 17.5 | 8 |
| Rope Cable Upright Row | 15.0 | 8 |
| Rope Cable Upright Row | 15.0 | 8 |
| Rope Cable Hammer Curl | 10.0 | 5 |
| Rope Cable Hammer Curl | 7.5 | 8 |
| Rope Cable Hammer Curl | 7.5 | 8 |
| Lat Pulldown | 40.0 | 10 |
| Lat Pulldown | 47.0 | 10 |
2016-10-26
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 120.0 | 5 |
| Barbell Deadlift | 140.0 | 3 |
| Barbell Deadlift | 160.0 | 4 |
| Barbell Deadlift | 170.0 | 2 |
| Barbell Deadlift | 180.0 | 1 |
| Barbell Deadlift | 190.0 | 1 |
| Incline Barbell Bench Press | 20.0 | 10 |
| Incline Barbell Bench Press | 40.0 | 10 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Incline Barbell Bench Press | 65.0 | 5 |
| Incline Barbell Bench Press | 67.5 | 7 |
| Incline Barbell Bench Press | 70.0 | 3 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Incline Barbell Bench Press | 40.0 | 10 |
| Incline Barbell Bench Press | 40.0 | 8 |
| Thick Dumbbell Incline Curl | 8.0 | 10 |
| Thick Dumbbell Incline Curl | 8.0 | 10 |
| Thick Dumbbell Incline Curl | 8.0 | 10 |
| One-Arm Thick Dumbbell Overhead Press | 20.0 | 5 |
| One-Arm Thick Dumbbell Overhead Press | 22.0 | 3 |
| Straight Bar Triceps Pushdown | 20.0 | 10 |
| Straight Bar Triceps Pushdown | 25.0 | 10 |
| Straight Bar Triceps Pushdown | 20.0 | 10 |
| Rope Cable Upright Row | 15.0 | 10 |
| Rope Cable Upright Row | 17.5 | 10 |
| Rope Cable Hammer Curl | 10.0 | 10 |
| Rope Cable Hammer Curl | 10.0 | 10 |
| Rope Cable Hammer Curl | 7.5 | 10 |
2016-10-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell High Bar Squat | 20.0 | 5 |
| Barbell High Bar Squat | 60.0 | 4 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Pull Up | 0.0 | 3 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 80.0 | 1 |
| Rope Triceps Pushdown | 17.5 | 10 |
| Rope Triceps Pushdown | 21.0 | 10 |
| Rope Triceps Pushdown | 24.5 | 10 |
| Rope Cable Hammer Curl | 12.5 | 10 |
| Rope Cable Hammer Curl | 15.0 | 10 |
| Rope Cable Hammer Curl | 12.5 | 10 |
| Rope Cable Upright Row | 24.5 | 8 |
| Rope Cable Upright Row | 17.5 | 10 |
| Rope Cable Upright Row | 17.5 | 10 |
| Rope Cable Face Pull | 12.5 | 10 |
| Rope Cable Face Pull | 12.5 | 10 |
| Rope Cable Face Pull | 12.5 | 10 |
| Wide Hammer Grip Seated Cable Row | 40.0 | 10 |
| Wide Hammer Grip Seated Cable Row | 47.0 | 10 |
| Wide Hammer Grip Seated Cable Row | 57.0 | 10 |
| One-Arm Dumbbell Spider Curl | 12.0 | 10 |
| One-Arm Dumbbell Spider Curl | 12.0 | 8 |
| One-Arm Dumbbell Spider Curl | 9.0 | 8 |
| EZ-Bar Skullcrusher | 7.5 | 10 |
| EZ-Bar Skullcrusher | 17.5 | 10 |
| EZ-Bar Skullcrusher | 17.5 | 10 |
| EZ Bar Power Curl | 37.5 | 5 |
| Barbell Deadlift | 130.0 | 3 |
| Barbell Deadlift | 150.0 | 2 |
| Barbell Deadlift | 190.0 | 1 |
| Snatch-Grip Barbell Deadlift | 120.0 | 3 |
| Snatch-Grip Barbell Deadlift | 90.0 | 5 |
| Snatch-Grip Barbell Deadlift | 90.0 | 3 |
| Pull Up | 0.0 | 2 |
| Pull Up | 0.0 | 1 |
| EZ Bar Power Curl | 37.5 | 3 |
| EZ Bar Close Grip Bench Press | 37.5 | 10 |
| EZ Bar Close Grip Bench Press | 37.5 | 10 |
2016-10-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Rack Pull | 100.0 | 5 |
| Rack Pull | 130.0 | 5 |
| Rack Pull | 150.0 | 3 |
| Rack Pull | 160.0 | 2 |
| Rack Pull | 170.0 | 3 |
| Rack Pull | 180.0 | 2 |
| Rack Pull | 190.0 | 1 |
| Rack Pull | 200.0 | 1 |
| Zydrunas Press | 20.0 | 5 |
| Zydrunas Press | 30.0 | 5 |
| Zydrunas Press | 40.0 | 5 |
| Zydrunas Press | 40.0 | 5 |
| Zydrunas Press | 40.0 | 5 |
| Pull Up | 0.0 | 3 |
| Pull Up | 0.0 | 3 |
| Pull Up | 0.0 | 2 |
| Lying EZ Bar Triceps Extension Behind The Head | 7.5 | 10 |
| Lying EZ Bar Triceps Extension Behind The Head | 10.0 | 10 |
| Lying EZ Bar Triceps Extension Behind The Head | 17.5 | 10 |
| Lying EZ Bar Triceps Extension Behind The Head | 17.5 | 10 |
| Lying EZ Bar Triceps Extension Behind The Head | 20.0 | 10 |
| Lying Dumbbell Triceps Extension Behind The Head | 16.0 | 10 |
| Lying Dumbbell Triceps Extension Behind The Head | 16.0 | 10 |
| Lying Dumbbell Triceps Extension Behind The Head | 16.0 | 10 |
| Rope Triceps Pushdown | 25.0 | 10 |
| Rope Triceps Pushdown | 25.0 | 10 |
| Rope Triceps Pushdown | 25.0 | 5 |
| Rope Cable Upright Row | 25.0 | 10 |
| Rope Cable Upright Row | 35.0 | 10 |
| Rope Cable Upright Row | 40.0 | 10 |
| Neutral Close Grip Lat Pulldown | 60.0 | 10 |
| Neutral Close Grip Lat Pulldown | 50.0 | 10 |
| Neutral Close Grip Lat Pulldown | 50.0 | 5 |
2016-10-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 60.0 | 10 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 75.0 | 2 |
| Flat Barbell Bench Press | 77.5 | 2 |
| Barbell Overhead Press | 40.0 | 5 |
| Barbell Overhead Press | 50.0 | 5 |
| Barbell Overhead Press | 60.0 | 2 |
| Barbell Push Press | 60.0 | 1 |
| Pull Up | 0.0 | 3 |
| Pull Up | 0.0 | 3 |
| Pull Up | 0.0 | 2 |
2016-09-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Barbell Bench Press | 40.0 | 10 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Incline Barbell Bench Press | 65.0 | 3 |
| Incline Barbell Bench Press | 67.5 | 3 |
| Incline Barbell Bench Press | 70.0 | 3 |
| Incline Barbell Bench Press | 72.5 | 3 |
| Incline Barbell Bench Press | 75.0 | 3 |
| Incline Barbell Bench Press | 77.5 | 1 |
| Flat Dumbbell Bench Press | 18.0 | 15 |
| Flat Dumbbell Bench Press | 18.0 | 12 |
| Flat Dumbbell Bench Press | 20.0 | 10 |
| Seated Dumbbell Arnold Press | 12.0 | 8 |
| Seated Dumbbell Arnold Press | 9.0 | 10 |
| Seated Dumbbell Arnold Press | 7.0 | 12 |
| EZ Bar Spider Curl | 17.5 | 15 |
| EZ Bar Spider Curl | 20.0 | 10 |
| EZ Bar Spider Curl | 20.0 | 8 |
| Rope Triceps Pushdown | 20.0 | 15 |
| Rope Triceps Pushdown | 25.0 | 10 |
| Rope Triceps Pushdown | 25.0 | 6 |
| Machine MTS Row | 20.0 | 15 |
| Machine MTS Row | 20.0 | 10 |
| Machine MTS Row | 20.0 | 8 |
| Close Grip Seated Cable Row | 33.0 | 15 |
| Close Grip Seated Cable Row | 47.0 | 12 |
| Close Grip Seated Cable Row | 57.0 | 5 |
2016-09-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Dumbbell Bench Press | 20 | 15 |
| Incline Dumbbell Bench Press | 24 | 12 |
| Incline Dumbbell Bench Press | 26 | 8 |
| Dumbbell Incline Bench Row | 7 | 15 |
| Dumbbell Incline Bench Row | 9 | 12 |
| Dumbbell Incline Bench Row | 12 | 8 |
| Barbell Deadlift | 100 | 5 |
| Barbell Deadlift | 125 | 5 |
| Barbell Deadlift | 145 | 5 |
| Barbell Deadlift | 165 | 1 |
| Barbell Deadlift | 165 | 4 |
| Barbell Deadlift | 180 | 3 |
| Barbell Deadlift | 190 | 1 |
| Barbell Deadlift | 200 | 1 |
2016-09-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Machine MTS Row | 17.5 | 15 |
| Machine MTS Row | 20.0 | 10 |
| Machine MTS Row | 22.5 | 8 |
| Rope Cable Upright Row | 15.0 | 15 |
| Rope Cable Upright Row | 17.5 | 12 |
| Rope Cable Upright Row | 21.0 | 8 |
| Flat Barbell Bench Press | 30.0 | 10 |
| Flat Barbell Bench Press | 30.0 | 10 |
| Flat Barbell Bench Press | 50.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Kneeling Ab Wheel Rollout | 0.0 | 5 |
| Kneeling Ab Wheel Rollout | 0.0 | 5 |
| Kneeling Ab Wheel Rollout | 0.0 | 5 |
| Landmine Russian Twist | 10.0 | 10 |
| Landmine Russian Twist | 10.0 | 10 |
| Landmine Russian Twist | 10.0 | 10 |
| Seated Free Motion Station Rear Delt Row | 10.0 | 10 |
| Seated Free Motion Station Rear Delt Row | 8.0 | 10 |
| Seated Free Motion Station Rear Delt Row | 8.0 | 10 |
| Seated Free Motion Station Lateral Raise | 4.0 | 8 |
| Seated Free Motion Station Lateral Raise | 2.0 | 8 |
| Seated Free Motion Station Lateral Raise | 2.0 | 12 |
| Standing Rope Cable Overhead Triceps Extension | 10.0 | 15 |
| Standing Rope Cable Overhead Triceps Extension | 15.0 | 12 |
| Standing Rope Cable Overhead Triceps Extension | 20.0 | 10 |
2016-09-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell High Bar Squat | 40.0 | 5 |
| Barbell High Bar Squat | 70.0 | 5 |
| Barbell High Bar Squat | 90.0 | 5 |
| Barbell High Bar Squat | 105.0 | 5 |
| Barbell High Bar Squat | 115.0 | 4 |
| Barbell High Bar Squat | 125.0 | 2 |
| Barbell Front Squat | 60.0 | 4 |
| EZ Bar Spider Curl | 17.5 | 12 |
| EZ Bar Spider Curl | 20.0 | 12 |
| EZ Bar Spider Curl | 17.5 | 12 |
| Thick Dumbbell Pinwheel Curl | 8.0 | 12 |
| Thick Dumbbell Pinwheel Curl | 10.0 | 8 |
| Thick Dumbbell Pinwheel Curl | 8.0 | 8 |
| Rope Cable Upright Row | 15.0 | 12 |
| Rope Cable Upright Row | 17.5 | 12 |
| Rope Cable Upright Row | 21.0 | 8 |
| Close Grip Seated Cable Row | 57.0 | 12 |
| Close Grip Seated Cable Row | 67.0 | 12 |
| Close Grip Seated Cable Row | 67.0 | 8 |
| One Leg Machine Kneeling Leg Curl | 25.0 | 12 |
| One Leg Machine Kneeling Leg Curl | 30.0 | 12 |
2016-09-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Pull Up | 0 | 3 |
| Pull Up | 0 | 2 |
| Neutral Grip Pull Up | 0 | 4 |
| Neutral Grip Pull Up | 0 | 3 |
| Neutral Grip Pull Up | 0 | 3 |
| Chin Up | 0 | 2 |
| Decline Sit Up | 0 | 10 |
| Decline Sit Up | 0 | 10 |
| Chin Up | 0 | 2 |
| Chin Up | 0 | 2 |
2016-09-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Overhead Press | 25.0 | 5 |
| Barbell Overhead Press | 25.0 | 5 |
| Barbell Overhead Press | 25.0 | 5 |
| Barbell Overhead Press | 45.0 | 5 |
| Barbell Overhead Press | 52.5 | 3 |
| Barbell Overhead Press | 57.5 | 4 |
| Barbell High Bar Squat | 57.5 | 5 |
| Barbell High Bar Squat | 57.5 | 5 |
| Barbell High Bar Squat | 57.5 | 5 |
| Barbell High Bar Squat | 97.5 | 5 |
| Barbell High Bar Squat | 112.5 | 3 |
| Barbell High Bar Squat | 125.0 | 4 |
| Snatch-Grip Barbell High Pull Off Blocks | 40.0 | 5 |
| Snatch-Grip Barbell High Pull Off Blocks | 45.0 | 5 |
| Snatch-Grip Barbell High Pull Off Blocks | 50.0 | 5 |
| Snatch-Grip Barbell High Pull Off Blocks | 55.0 | 3 |
| Snatch-Grip Barbell High Pull Off Blocks | 60.0 | 3 |
| Snatch-Grip Barbell High Pull Off Blocks | 65.0 | 1 |
| Snatch-Grip Barbell High Pull Off Blocks | 65.0 | 1 |
| Snatch-Grip Barbell Deadlift | 65.0 | 5 |
| Snatch-Grip Barbell Deadlift | 65.0 | 5 |
| Snatch-Grip Barbell Deadlift | 65.0 | 5 |
| Rope Cable Upright Row | 10.0 | 10 |
| Rope Cable Upright Row | 15.0 | 10 |
| Rope Cable Upright Row | 17.5 | 10 |
| EZ-Bar Cable Shrug | 45.5 | 15 |
| EZ-Bar Cable Shrug | 55.5 | 15 |
2016-09-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Rope Cable Face Pull | 20.0 | 15 |
| Rope Cable Face Pull | 20.0 | 12 |
| One-Arm Rope Cable Pushdown | 10.0 | 8 |
| One-Arm Rope Cable Pushdown | 10.0 | 8 |
| Underhand Straight Bar Triceps Pushdown | 10.0 | 12 |
| Underhand Straight Bar Triceps Pushdown | 15.0 | 10 |
| Incline Barbell Bench Press | 25.0 | 15 |
| Incline Barbell Bench Press | 50.0 | 5 |
| Incline Barbell Bench Press | 55.0 | 3 |
| Incline Barbell Bench Press | 65.0 | 8 |
| Incline Barbell Bench Press | 70.0 | 5 |
| Incline Barbell Bench Press | 75.0 | 2 |
| Barbell Deadlift | 72.5 | 10 |
| Barbell Deadlift | 72.5 | 5 |
| Barbell Deadlift | 135.0 | 5 |
| Barbell Deadlift | 152.5 | 3 |
| Barbell Deadlift | 170.0 | 1 |
| Pull Up | 0.0 | 4 |
| Pull Up | 0.0 | 2 |
| Pull Up | 0.0 | 1 |
| Wide Grip Chest-Supported T-Bar Row | 20.0 | 10 |
| Wide Grip Chest-Supported T-Bar Row | 20.0 | 10 |
| Wide Grip Chest-Supported T-Bar Row | 20.0 | 10 |
| Neutral Close Grip Lat Pulldown | 60.0 | 8 |
| Neutral Close Grip Lat Pulldown | 50.0 | 12 |
2016-08-31
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 35.0 | 5 |
| Flat Barbell Bench Press | 35.0 | 5 |
| Flat Barbell Bench Press | 35.0 | 5 |
| Flat Barbell Bench Press | 65.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 3 |
| Flat Barbell Bench Press | 80.0 | 4 |
| Barbell Front Squat | 40.0 | 5 |
| Barbell Front Squat | 40.0 | 5 |
| Barbell Front Squat | 40.0 | 5 |
| Barbell Front Squat | 55.0 | 5 |
| Barbell Front Squat | 65.0 | 3 |
| Barbell Front Squat | 70.0 | 10 |
| Barbell Front Squat | 80.0 | 5 |
| Barbell Front Squat | 100.0 | 2 |
| Barbell Push Press | 40.0 | 3 |
| Barbell Push Press | 60.0 | 3 |
| Yates Row | 60.0 | 5 |
| Yates Row | 60.0 | 8 |
| Yates Row | 60.0 | 8 |
| Isolateral Wide Grip Machine Lat Pulldown | 40.9 | 8 |
| Isolateral Wide Grip Machine Lat Pulldown | 40.9 | 8 |
| Isolateral Wide Grip Machine Lat Pulldown | 40.9 | 4 |
| Dumbbell Upright Row | 12.0 | 5 |
| Dumbbell Upright Row | 10.0 | 8 |
| Dumbbell Upright Row | 10.0 | 8 |
2016-08-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Snatch-Grip Barbell Push Press | 30.0 | 3 |
| Snatch-Grip Barbell Push Press | 30.0 | 3 |
| Barbell Overhead Press | 30.0 | 5 |
| Barbell Overhead Press | 30.0 | 5 |
| Overhead Squat | 30.0 | 3 |
| Snatch-Grip Barbell Push Press | 40.0 | 3 |
| Barbell Overhead Press | 40.0 | 3 |
| Barbell Overhead Press | 45.0 | 3 |
| Barbell Overhead Press | 50.0 | 8 |
| Barbell Overhead Press | 55.0 | 3 |
| Barbell Push Press | 65.0 | 1 |
| Barbell High Bar Squat | 65.0 | 5 |
| Barbell High Bar Squat | 65.0 | 5 |
| Barbell High Bar Squat | 65.0 | 3 |
| Barbell High Bar Squat | 90.0 | 3 |
| Barbell High Bar Squat | 100.0 | 3 |
| Barbell High Bar Squat | 115.0 | 5 |
| Barbell High Bar Squat | 125.0 | 2 |
| Barbell Shrug | 60.0 | 15 |
| Barbell Shrug | 60.0 | 15 |
| Barbell Shrug | 65.0 | 15 |
| Football Bar Hammer Curl | 25.0 | 8 |
| Football Bar Hammer Curl | 25.0 | 8 |
| Football Bar Hammer Curl | 25.0 | 8 |
| Snatch-Grip Barbell High Pull Off Blocks | 40.0 | 5 |
| Snatch-Grip Barbell High Pull Off Blocks | 40.0 | 5 |
| Snatch-Grip Barbell High Pull Off Blocks | 50.0 | 5 |
| Snatch-Grip Barbell High Pull Off Blocks | 50.0 | 5 |
| Snatch-Grip Barbell High Pull Off Blocks | 40.0 | 5 |
| Barbell Snatch Off Blocks | 40.0 | 1 |
| One Leg Machine Kneeling Leg Curl | 15.0 | 10 |
| One Leg Machine Kneeling Leg Curl | 20.0 | 10 |
| One Leg Machine Kneeling Leg Curl | 22.5 | 10 |
| Neutral Grip Pull Up | 0.0 | 3 |
| Neutral Grip Pull Up | 0.0 | 2 |
| Neutral Grip Pull Up | 0.0 | 2 |
| Machine Abdominal Crunch | 30.0 | 10 |
| Machine Oblique Crunch | 30.0 | 10 |
| Machine Oblique Crunch | 20.0 | 8 |
| Machine Abdominal Crunch | 20.0 | 10 |
| Standing Machine Calf Raise | 70.0 | 10 |
| Standing Machine Calf Raise | 70.0 | 10 |
| Standing Machine Calf Raise | 70.0 | 10 |
| Seated Machine Pullover | 48.2 | 10 |
| Seated Machine Pullover | 48.2 | 10 |
| Seated Machine Pullover | 48.2 | 10 |
2016-08-26
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Barbell Bench Press | 40.0 | 5 |
| Incline Barbell Bench Press | 40.0 | 5 |
| Incline Barbell Bench Press | 40.0 | 5 |
| Incline Barbell Bench Press | 45.0 | 3 |
| Incline Barbell Bench Press | 50.0 | 3 |
| Incline Barbell Bench Press | 55.0 | 13 |
| Barbell Deadlift | 85.0 | 5 |
| Barbell Deadlift | 85.0 | 5 |
| Barbell Deadlift | 85.0 | 3 |
| Barbell Deadlift | 120.0 | 3 |
| Barbell Deadlift | 135.0 | 3 |
| Barbell Deadlift | 155.0 | 6 |
| Barbell Deadlift | 170.0 | 3 |
| Barbell Deadlift | 180.0 | 2 |
| Barbell Deadlift | 195.0 | 1 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 2 |
| Chin Up | 0.0 | 2 |
| Isolateral Machine Seated Chest Press | 25.0 | 10 |
| Isolateral Machine Seated Chest Press | 25.0 | 10 |
| Isolateral Machine Seated Chest Press | 30.0 | 10 |
| Isolateral Machine Seated Chest Press | 30.0 | 10 |
| Isolateral Machine Seated Chest Press | 20.0 | 10 |
| Cable Low To High Crossover | 10.0 | 10 |
| Cable Low To High Crossover | 15.0 | 10 |
| Cable Low To High Crossover | 10.0 | 10 |
| Cable High To Low Crossover | 20.0 | 10 |
| Cable High To Low Crossover | 25.0 | 10 |
| Cable High To Low Crossover | 20.0 | 10 |
| Rope Cable Face Pull | 25.0 | 10 |
| Rope Cable Face Pull | 30.0 | 10 |
| Rope Cable Face Pull | 20.0 | 10 |
| Bent-Over Unilateral Cable Rear Delt Raise | 2.5 | 12 |
| Bent-Over Unilateral Cable Rear Delt Raise | 2.5 | 12 |
2016-08-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 55.0 | 3 |
| Flat Barbell Bench Press | 65.0 | 3 |
| Flat Barbell Bench Press | 70.0 | 8 |
| Flat Barbell Bench Press | 75.0 | 3 |
| Flat Barbell Bench Press | 77.5 | 1 |
| Barbell Front Squat | 35.0 | 5 |
| Barbell Front Squat | 35.0 | 5 |
| Barbell Front Squat | 35.0 | 5 |
| Barbell Front Squat | 55.0 | 3 |
| Barbell Front Squat | 65.0 | 6 |
| Barbell Front Squat | 75.0 | 3 |
| Barbell Front Squat | 90.0 | 1 |
| Barbell Front Squat | 100.0 | 1 |
| Barbell Front Squat | 105.0 | 1 |
| Seated Dumbbell Overhead Press | 14.0 | 10 |
| Seated Dumbbell Overhead Press | 18.0 | 10 |
| Seated Dumbbell Overhead Press | 18.0 | 10 |
| Lat Pulldown | 50.0 | 15 |
2016-08-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Ring Pull Up | 0.0 | 1 |
| Snatch-Grip Barbell Push Press | 20.0 | 5 |
| Barbell Overhead Press | 30.0 | 5 |
| Barbell Overhead Press | 30.0 | 5 |
| Barbell Overhead Press | 30.0 | 5 |
| Pull Up | 0.0 | 3 |
| Snatch-Grip Barbell Push Press | 30.0 | 3 |
| Snatch-Grip Barbell Push Press | 30.0 | 3 |
| Pull Up | 0.0 | 3 |
| Snatch-Grip Barbell Push Press | 35.0 | 3 |
| Barbell Overhead Press | 35.0 | 5 |
| Pull Up | 0.0 | 2 |
| Barbell Overhead Press | 45.0 | 5 |
| Snatch-Grip Barbell Push Press | 45.0 | 3 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 2 |
| Barbell Overhead Press | 50.0 | 7 |
| Barbell Overhead Press | 55.0 | 3 |
| Barbell Push Press | 55.0 | 1 |
| Barbell Push Press | 50.0 | 3 |
| Chin Up | 0.0 | 2 |
| Overhead Squat | 20.0 | 3 |
| Partial Pull Up | 0.0 | 4 |
| Barbell High Bar Squat | 65.0 | 5 |
| Partial Pull Up | 0.0 | 3 |
| Barbell High Bar Squat | 65.0 | 5 |
| Barbell High Bar Squat | 65.0 | 5 |
| Barbell High Bar Squat | 80.0 | 5 |
| Barbell High Bar Squat | 95.0 | 5 |
| Barbell High Bar Squat | 105.0 | 7 |
| Barbell High Bar Squat | 130.0 | 1 |
| Barbell High Bar Squat | 135.0 | 1 |
| Barbell High Bar Squat | 140.0 | 1 |
| Machine Hack Squat | 47.6 | 10 |
| Machine Hack Squat | 67.6 | 5 |
| Thick Dumbbell Preacher Curl | 8.0 | 10 |
| Thick Dumbbell Preacher Curl | 10.0 | 8 |
| Thick Dumbbell Preacher Curl | 10.0 | 8 |
2016-08-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Barbell Bench Press | 30 | 5 |
| Incline Barbell Bench Press | 30 | 5 |
| Incline Barbell Bench Press | 30 | 5 |
| Incline Barbell Bench Press | 40 | 5 |
| Incline Barbell Bench Press | 45 | 5 |
| Incline Barbell Bench Press | 55 | 12 |
| Barbell Deadlift | 85 | 5 |
| Barbell Deadlift | 85 | 5 |
| Barbell Deadlift | 85 | 5 |
| Barbell Deadlift | 110 | 5 |
| Barbell Deadlift | 130 | 5 |
| Barbell Deadlift | 145 | 6 |
| Barbell Deadlift | 160 | 1 |
| Barbell Deadlift | 180 | 1 |
| Dumbbell Incline Bench Row | 16 | 8 |
| Dumbbell Incline Bench Row | 16 | 8 |
| Dumbbell Incline Bench Row | 16 | 8 |
| Pull Up | 0 | 3 |
| Incline Dumbbell Fly | 9 | 8 |
| Incline Dumbbell Fly | 9 | 8 |
| Incline Dumbbell Fly | 9 | 12 |
| Barbell Shrug | 60 | 10 |
| Barbell Shrug | 80 | 10 |
| Pull Up | 0 | 2 |
| Barbell Shrug | 80 | 5 |
| Chin Up | 0 | 2 |
| Chin Up | 0 | 1 |
| Pull Up | 0 | 1 |
| Cable High To Low Crossover | 20 | 10 |
| Cable High To Low Crossover | 25 | 8 |
| Cable High To Low Crossover | 30 | 8 |
2016-08-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 20.0 | 5 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 50.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 8 |
| Flat Barbell Bench Press | 75.0 | 3 |
| Flat Barbell Bench Press | 77.5 | 1 |
| Barbell Front Squat | 20.0 | 5 |
| Barbell Front Squat | 35.0 | 5 |
| Barbell Front Squat | 35.0 | 5 |
| Barbell Front Squat | 45.0 | 5 |
| Barbell Front Squat | 55.0 | 5 |
| Barbell Front Squat | 60.0 | 8 |
| Strict Thick Bar Barbell Curls | 17.5 | 8 |
| Strict Thick Bar Barbell Curls | 20.0 | 8 |
| Strict Thick Bar Barbell Curls | 20.0 | 8 |
| Thick Barbell Reverse Curls | 10.0 | 8 |
| Thick Barbell Reverse Curls | 17.5 | 8 |
| Thick Barbell Reverse Curls | 17.5 | 8 |
| Seated Chest-Supported Machine Row | 30.0 | 8 |
| Seated Chest-Supported Machine Row | 35.0 | 8 |
| Seated Chest-Supported Machine Row | 45.0 | 8 |
| Rope Triceps Pushdown | 25.0 | 8 |
| Rope Triceps Pushdown | 27.5 | 8 |
| Rope Triceps Pushdown | 30.0 | 7 |
2016-08-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 70.0 | 5 |
| Barbell Deadlift | 100.0 | 5 |
| Barbell Deadlift | 125.0 | 3 |
| Barbell Deadlift | 140.0 | 3 |
| Barbell Deadlift | 160.0 | 5 |
| Barbell Deadlift | 180.0 | 1 |
| Barbell Deadlift | 200.0 | 1 |
| Snatch-Grip Barbell Deadlift | 120.0 | 2 |
| Snatch-Grip Barbell Deadlift | 120.0 | 1 |
| Snatch-Grip Barbell Deadlift | 70.0 | 5 |
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press With Chains (20kg) | 40.0 | 10 |
| Flat Barbell Bench Press With Chains (20kg) | 40.0 | 5 |
| Flat Barbell Bench Press With Chains (20kg) | 40.0 | 6 |
| Thick Barbell Bent-Over Row | 37.5 | 12 |
2016-08-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Overhead Press | 30.0 | 5 |
| Barbell Overhead Press | 30.0 | 5 |
| Barbell Overhead Press | 35.0 | 5 |
| Barbell Overhead Press | 40.0 | 5 |
| Barbell Overhead Press | 45.0 | 3 |
| Barbell Overhead Press | 55.0 | 6 |
| Barbell Overhead Press With Chains (16kg) | 40.0 | 3 |
| Barbell Overhead Press With Chains (16kg) | 40.0 | 3 |
| Barbell Clean | 25.0 | 3 |
| Barbell Clean | 25.0 | 1 |
| Barbell Clean | 25.0 | 1 |
| Barbell Clean | 25.0 | 1 |
| Barbell Hang Clean | 25.0 | 3 |
| Barbell Hang Clean | 25.0 | 5 |
| Barbell Hang Clean | 25.0 | 3 |
| Ground Base Jammer | 7.2 | 10 |
| Ground Base Jammer | 27.2 | 10 |
| Ground Base Jammer | 37.2 | 5 |
| Ground Base Jammer | 37.2 | 5 |
| Ground Base Jammer | 37.2 | 8 |
| Ground Base Jammer | 47.2 | 5 |
| Ground Base Jammer | 47.2 | 5 |
2016-08-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 30 | 5 |
| Flat Barbell Bench Press | 35 | 5 |
| Flat Barbell Bench Press | 50 | 5 |
| Flat Barbell Bench Press | 60 | 5 |
| Flat Barbell Bench Press | 65 | 5 |
| Flat Barbell Bench Press | 75 | 6 |
| Flat Barbell Bench Press | 80 | 2 |
| Flat Barbell Bench Press | 50 | 10 |
| Flat Barbell Bench Press | 55 | 10 |
| Flat Barbell Bench Press | 55 | 10 |
| Pull Up | 0 | 3 |
| Pull Up | 0 | 2 |
| Pull Up | 0 | 1 |
| Dumbbell Bent-Over Rear Delt Raise | 4 | 10 |
| Dumbbell Bent-Over Rear Delt Raise | 4 | 10 |
| Dumbbell Bent-Over Rear Delt Raise | 4 | 10 |
| Dumbbell Standing Lateral Raise | 6 | 10 |
| Dumbbell Standing Lateral Raise | 4 | 10 |
| Dumbbell Standing Lateral Raise | 4 | 10 |
| Dumbbell Shrug | 30 | 10 |
| Dumbbell Shrug | 30 | 10 |
| Dumbbell Shrug | 30 | 10 |
2016-08-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Tire Farmer’s Walk | 80.0 | 30 |
| Tire Farmer’s Walk | 80.0 | 15 |
| Tire Farmer’s Walk | 80.0 | 15 |
| Kettlebell Goblet Squat | 32.0 | 10 |
| Kettlebell Goblet Squat | 32.0 | 10 |
| Kettlebell Goblet Squat | 32.0 | 10 |
| Barbell Low Bar Squat | 50.0 | 5 |
| Barbell Low Bar Squat | 60.0 | 5 |
| Barbell Low Bar Squat | 80.0 | 5 |
| Barbell Low Bar Squat | 90.0 | 5 |
| Barbell Low Bar Squat | 105.0 | 3 |
| Barbell High Bar Squat | 120.0 | 2 |
| Barbell Low Bar Squat | 115.0 | 5 |
| Ring Pull Up | 0.0 | 2 |
| Barbell Low Bar Squat | 130.0 | 1 |
| Barbell High Bar Squat | 140.0 | 1 |
| Barbell High Bar Squat | 142.5 | 1 |
| Ring Pull Up | 0.0 | 2 |
| Ring Pull Up | 0.0 | 1 |
| Pull Up | 0.0 | 2 |
| Pull Up | 0.0 | 2 |
| Pull Up | 0.0 | 1 |
2016-07-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell High Bar Squat | 50 | 5 |
| Barbell High Bar Squat | 60 | 5 |
| Barbell High Bar Squat | 70 | 3 |
| Barbell High Bar Squat | 85 | 3 |
| Barbell High Bar Squat | 95 | 3 |
| Barbell High Bar Squat | 110 | 8 |
| Barbell High Bar Squat With Chains (16kg) | 100 | 3 |
| Thick Trap Bar Deadlift | 120 | 5 |
| Trap-Bar Deadlift | 150 | 2 |
| Thick Trap Bar Deadlift | 120 | 5 |
2016-07-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Overhead Press | 22.5 | 5 |
| Barbell Overhead Press | 25.0 | 5 |
| Barbell Overhead Press | 35.0 | 3 |
| Barbell Overhead Press | 40.0 | 3 |
| Barbell Overhead Press | 45.0 | 3 |
| Barbell Overhead Press | 50.0 | 10 |
| Barbell Overhead Press | 55.0 | 3 |
| Barbell Overhead Press | 60.0 | 3 |
| Barbell Overhead Press | 65.0 | 1 |
| Football Bar Close-Grip Clean And Press | 35.0 | 5 |
| Football Bar Close-Grip Clean And Press | 45.0 | 3 |
2016-07-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 65 | 5 |
| Barbell Deadlift | 100 | 5 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 115 | 3 |
| Barbell Deadlift | 135 | 3 |
| Barbell Deadlift | 150 | 5 |
| Barbell Deadlift | 165 | 3 |
| Barbell Deadlift | 170 | 1 |
| Barbell Deadlift | 180 | 1 |
| Barbell Deadlift | 185 | 1 |
| Barbell Deadlift | 190 | 1 |
| Barbell Deadlift | 195 | 1 |
| Pull Up | 0 | 2 |
2016-07-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 30.0 | 5 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 45.0 | 5 |
| Flat Barbell Bench Press | 55.0 | 3 |
| Flat Barbell Bench Press | 60.0 | 3 |
| Flat Barbell Bench Press | 70.0 | 8 |
| Flat Barbell Bench Press | 75.0 | 3 |
| Flat Barbell Bench Press | 77.5 | 3 |
| Flat Barbell Bench Press | 80.0 | 3 |
| Football Bar Close-Grip Bench Press | 45.0 | 10 |
| Football Bar Close-Grip Bench Press | 45.0 | 10 |
2016-07-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell High Bar Squat | 50 | 5 |
| Barbell High Bar Squat | 60 | 5 |
| Barbell High Bar Squat | 70 | 5 |
| Barbell High Bar Squat | 80 | 5 |
| Barbell High Bar Squat | 90 | 5 |
| Barbell High Bar Squat | 105 | 7 |
| Barbell High Bar Squat | 110 | 5 |
| Barbell High Bar Squat | 115 | 5 |
| Barbell High Bar Squat | 120 | 5 |
| Barbell High Bar Squat | 125 | 2 |
| Barbell High Bar Squat | 130 | 1 |
| Barbell High Bar Squat | 140 | 1 |
2016-07-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Overhead Press | 25 | 5 |
| Barbell Overhead Press | 25 | 5 |
| Barbell Overhead Press | 35 | 3 |
| Barbell Overhead Press | 35 | 5 |
| Barbell Overhead Press | 40 | 5 |
| Barbell Overhead Press | 45 | 8 |
| Barbell Overhead Press | 50 | 3 |
| Barbell Overhead Press | 55 | 3 |
| Barbell Overhead Press | 60 | 1 |
| Pull Up | 0 | 3 |
| Football Bar Close-Grip Overhead Press | 35 | 10 |
| Chin Up | 0 | 2 |
| Football Bar Overhead Press | 35 | 8 |
2016-07-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 65 | 5 |
| Barbell Deadlift | 90 | 5 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 110 | 5 |
| Barbell Deadlift | 125 | 5 |
| Barbell Deadlift | 140 | 5 |
| Barbell Deadlift | 160 | 1 |
| Barbell Deadlift | 180 | 1 |
| Barbell Deadlift | 185 | 1 |
| Thick Football Bar Bent-Over Row | 60 | 10 |
| Thick Football Bar Bent-Over Row | 60 | 10 |
| Thick Football Bar Bent-Over Row | 60 | 5 |
2016-07-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 30 | 5 |
| Flat Barbell Bench Press | 40 | 5 |
| Flat Barbell Bench Press | 45 | 3 |
| Flat Barbell Bench Press | 50 | 5 |
| Flat Barbell Bench Press | 60 | 5 |
| Flat Barbell Bench Press | 65 | 11 |
| Flat Barbell Bench Press | 70 | 4 |
| Flat Barbell Bench Press | 60 | 5 |
| Football Bar Close-Grip Overhead Press | 35 | 5 |
| Football Bar Close-Grip Overhead Press | 35 | 5 |
| Football Bar Close-Grip Overhead Press | 35 | 5 |
| Football Bar Overhead Press | 35 | 5 |
| Football Bar Overhead Press | 35 | 5 |
| Football Bar Overhead Press | 35 | 5 |
| Thick Football Bar Overhead Press | 40 | 5 |
| Thick Football Bar Overhead Press | 40 | 5 |
| Thick Football Bar Overhead Press | 40 | 5 |
| Thick Football Bar Bent-Over Row | 40 | 10 |
| Thick Football Bar Bent-Over Row | 40 | 10 |
| Thick Football Bar Bent-Over Row | 40 | 10 |
| Trap Bar Shrug | 60 | 10 |
| Thick Trap Bar Shrug | 60 | 10 |
| Thick Trap Bar Shrugs | 60 | 10 |
2016-07-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 65.0 | 5 |
| Barbell Deadlift | 80.0 | 5 |
| Barbell Deadlift | 95.0 | 3 |
| Barbell Deadlift | 120.0 | 5 |
| Barbell Deadlift | 135.0 | 3 |
| Barbell Deadlift | 155.0 | 4 |
| Barbell Deadlift | 160.0 | 1 |
| Barbell Deadlift | 165.0 | 2 |
| Machine Squat | 90.0 | 10 |
| Machine Squat | 110.0 | 10 |
| Machine Squat | 130.0 | 10 |
| Seated Machine Pullover | 58.2 | 10 |
| Seated Machine Pullover | 58.2 | 10 |
| Seated Machine Pullover | 58.2 | 10 |
2016-06-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 30.0 | 5 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 45.0 | 3 |
| Flat Barbell Bench Press | 55.0 | 5 |
| Flat Barbell Bench Press | 65.0 | 3 |
| Flat Barbell Bench Press | 70.0 | 6 |
| Flat Barbell Bench Press | 75.0 | 2 |
| Flat Barbell Bench Press | 80.0 | 2 |
| Flat Barbell Bench Press | 60.0 | 6 |
| Flat Barbell Bench Press | 60.0 | 6 |
| Machine Bench Press | 66.4 | 5 |
| Machine Bench Press | 56.4 | 10 |
| Machine Bench Press | 56.4 | 10 |
| Machine Bench Press | 56.4 | 6 |
2016-06-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell High Bar Squat | 45 | 5 |
| Barbell High Bar Squat | 60 | 5 |
| Barbell High Bar Squat | 70 | 3 |
| Barbell High Bar Squat | 85 | 5 |
| Barbell High Bar Squat | 100 | 3 |
| Barbell High Bar Squat | 110 | 5 |
| Barbell High Bar Squat | 120 | 1 |
| Barbell High Bar Squat | 130 | 2 |
| Barbell High Bar Squat | 140 | 1 |
| Barbell Hip Thrust | 40 | 10 |
| Barbell Hip Thrust | 60 | 10 |
| Barbell Hip Thrust | 80 | 10 |
2016-06-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Overhead Press | 20 | 5 |
| Barbell Overhead Press | 25 | 5 |
| Barbell Overhead Press | 30 | 3 |
| Barbell Overhead Press | 40 | 5 |
| Barbell Overhead Press | 45 | 5 |
| Barbell Overhead Press | 50 | 7 |
| Barbell Overhead Press | 60 | 3 |
| Barbell Overhead Press | 65 | 2 |
| Barbell Overhead Press | 50 | 5 |
| Barbell Overhead Press | 50 | 3 |
| Landmine Press | 20 | 5 |
| Landmine Chest Press | 20 | 10 |
| Landmine Chest Press | 35 | 5 |
| Landmine Chest Press | 35 | 5 |
| Preacher Curl Machine | 25 | 10 |
| Preacher Curl Machine | 20 | 10 |
| Preacher Curl Machine | 20 | 10 |
| Dumbbell Standing Lateral Raise | 6 | 10 |
| Dumbbell Standing Lateral Raise | 6 | 10 |
| Barbell Overhead Press | 25 | 10 |
| Dumbbell Standing Lateral Raise | 6 | 10 |
2016-06-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 30 | 5 |
| Flat Barbell Bench Press | 40 | 5 |
| Flat Barbell Bench Press | 45 | 5 |
| Flat Barbell Bench Press | 55 | 3 |
| Flat Barbell Bench Press | 60 | 3 |
| Flat Barbell Bench Press | 70 | 7 |
| Flat Barbell Bench Press | 70 | 4 |
| Flat Barbell Bench Press | 50 | 10 |
| Flat Barbell Bench Press | 50 | 10 |
| Flat Barbell Bench Press | 50 | 10 |
| Barbell High Bar Squat | 45 | 5 |
| Barbell High Bar Squat | 60 | 5 |
| Barbell High Bar Squat | 70 | 3 |
| Barbell High Bar Squat | 80 | 3 |
| Barbell High Bar Squat | 95 | 3 |
| Barbell High Bar Squat | 105 | 5 |
| Barbell High Bar Squat | 110 | 2 |
| Barbell High Bar Squat | 115 | 2 |
| Barbell High Bar Squat | 120 | 1 |
| Barbell High Bar Squat | 125 | 1 |
| Rack Pull | 60 | 5 |
| Rack Pull | 100 | 5 |
| Rack Pull | 140 | 2 |
| Rack Pull | 140 | 3 |
2016-06-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Overhead Press | 20 | 5 |
| Barbell Overhead Press | 25 | 5 |
| Barbell Overhead Press | 30 | 5 |
| Barbell Overhead Press | 35 | 3 |
| Barbell Overhead Press | 45 | 3 |
| Barbell Overhead Press | 50 | 8 |
| Barbell Overhead Press | 60 | 2 |
| Barbell Overhead Press | 65 | 1 |
| Barbell Deadlift | 65 | 5 |
| Barbell Deadlift | 80 | 5 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 120 | 3 |
| Barbell Deadlift | 130 | 3 |
| Barbell Deadlift | 145 | 5 |
| Barbell Deadlift | 160 | 1 |
2016-06-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell High Bar Squat | 45 | 5 |
| Barbell High Bar Squat | 60 | 5 |
| Barbell High Bar Squat | 70 | 3 |
| Barbell High Bar Squat | 90 | 5 |
| Barbell High Bar Squat | 90 | 5 |
| Barbell High Bar Squat | 100 | 5 |
2016-05-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Overhead Press | 20 | 5 |
| Barbell Overhead Press | 25 | 5 |
| Barbell Overhead Press | 30 | 3 |
| Barbell Overhead Press | 35 | 5 |
| Barbell Overhead Press | 40 | 5 |
| Barbell Overhead Press | 45 | 9 |
| Barbell Overhead Press | 50 | 2 |
| Barbell Overhead Press | 55 | 2 |
| Barbell Overhead Press | 60 | 1 |
| Landmine Chest Press | 30 | 10 |
| Landmine Chest Press | 40 | 10 |
| Landmine Chest Press | 40 | 10 |
| Dumbbell Standing Lateral Raise | 4 | 10 |
| Dumbbell Standing Lateral Raise | 6 | 10 |
| Dumbbell Standing Lateral Raise | 4 | 10 |
| Dumbbell Bent-Over Rear Delt Raise | 4 | 10 |
| Dumbbell Bent-Over Rear Delt Raise | 4 | 10 |
| Dumbbell Bent-Over Rear Delt Raise | 4 | 10 |
| Machine Shoulder Press | 30 | 10 |
| Machine Shoulder Press | 40 | 10 |
| Machine Shoulder Press | 50 | 8 |
2016-05-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 30.0 | 5 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 45.0 | 5 |
| Flat Barbell Bench Press | 50.0 | 5 |
| Flat Barbell Bench Press | 55.0 | 5 |
| Flat Barbell Bench Press | 65.0 | 8 |
| Flat Barbell Bench Press | 70.0 | 1 |
| Rope Kneeling Overhead Triceps Extension | 12.5 | 10 |
| Rope Kneeling Overhead Triceps Extension | 10.0 | 10 |
| Rope Triceps Pushdown | 24.5 | 10 |
| Rope Triceps Pushdown | 17.5 | 10 |
| Cable High To Low Crossover | 15.0 | 10 |
| Cable High To Low Crossover | 20.0 | 10 |
| Cable Low To High Crossover | 5.0 | 10 |
| Cable Low To High Crossover | 10.0 | 10 |
| Landmine Chest Press | 30.0 | 10 |
| Landmine Chest Press | 35.0 | 10 |
| Flat Dumbbell Fly | 8.0 | 10 |
| Flat Dumbbell Fly | 10.0 | 10 |
| Landmine Chest Press | 30.0 | 10 |
2016-05-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 65.0 | 5 |
| Barbell Deadlift | 80.0 | 5 |
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 105.0 | 5 |
| Barbell Deadlift | 120.0 | 5 |
| Barbell Deadlift | 135.0 | 4 |
| Machine Hack Squat | 47.6 | 10 |
| Machine Hack Squat | 57.6 | 10 |
| Chin Up | 0.0 | 3 |
| Chin Up | 0.0 | 2 |
| Chin Up | 0.0 | 1 |
| Dumbbell Hammer Curl | 12.0 | 10 |
| Dumbbell Hammer Curl | 8.0 | 10 |
| Barbell Curl | 15.0 | 10 |
| Barbell Curl | 20.0 | 6 |
| Machine Hack Squat | 57.6 | 10 |
2016-05-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Overhead Press | 20 | 5 |
| Barbell Overhead Press | 40 | 5 |
| Barbell Overhead Press | 50 | 5 |
| Barbell Overhead Press | 45 | 3 |
| Barbell High Bar Squat | 45 | 5 |
| Barbell High Bar Squat | 60 | 5 |
| Barbell High Bar Squat | 80 | 5 |
2016-05-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Seated Calf Raise Machine | 63 | 10 |
| Seated Calf Raise Machine | 63 | 10 |
| Seated Calf Raise Machine | 63 | 10 |
| Dumbbell Standing Lateral Raise | 2 | 10 |
| Dumbbell Standing Lateral Raise | 4 | 10 |
| Dumbbell Bent-Over Rear Delt Raise | 2 | 10 |
| Dumbbell Bent-Over Rear Delt Raise | 4 | 10 |
| Dumbbell Standing Lateral Raise | 6 | 10 |
| Dumbbell Bent-Over Rear Delt Raise | 6 | 8 |
| Chest-Supported T-Bar Row | 25 | 5 |
| Chest-Supported T-Bar Row | 40 | 5 |
| Chest-Supported T-Bar Row | 55 | 3 |
| Chest-Supported T-Bar Row | 40 | 5 |
| Flat Barbell Bench Press | 20 | 5 |
| Flat Barbell Bench Press | 40 | 5 |
| Flat Barbell Bench Press | 60 | 5 |
| Flat Barbell Bench Press | 65 | 5 |
| Flat Barbell Bench Press | 65 | 5 |
| Flat Barbell Bench Press | 65 | 3 |
| Flat Barbell Bench Press | 65 | 5 |
| Incline Dumbbell Fly | 5 | 10 |
| Incline Dumbbell Fly | 7 | 10 |
| Incline Dumbbell Fly | 8 | 10 |
| Lat Pulldown | 67 | 5 |
| Lat Pulldown | 33 | 10 |
| Lat Pulldown | 67 | 5 |
| Lat Pulldown | 47 | 5 |
| Lat Pulldown | 57 | 5 |
| Rear Delt Machine Fly | 20 | 10 |
| Rear Delt Machine Fly | 30 | 6 |
| Rear Delt Machine Fly | 25 | 6 |
| Landmine Press | 25 | 5 |
| Landmine Press | 25 | 10 |
2016-05-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Front Squat | 20.0 | 5 |
| Barbell Front Squat | 40.0 | 5 |
| Barbell Front Squat | 50.0 | 5 |
| Barbell Front Squat | 60.0 | 5 |
| Barbell Front Squat | 70.0 | 5 |
| Barbell Hip Thrust | 20.0 | 10 |
| Barbell Hip Thrust | 60.0 | 10 |
| Barbell Hip Thrust | 60.0 | 10 |
| Barbell Hip Thrust | 60.0 | 10 |
| Machine Hack Squat | 97.6 | 5 |
| Machine Hack Squat | 97.6 | 3 |
| Standing Machine Calf Raise | 80.3 | 10 |
| Standing Machine Calf Raise | 80.3 | 10 |
| Standing Machine Calf Raise | 80.3 | 10 |
| Seated Calf Raise Machine | 63.0 | 10 |
| Seated Calf Raise Machine | 63.0 | 10 |
| Seated Calf Raise Machine | 63.0 | 10 |
| Rope Cable Face Pull | 15.0 | 10 |
| Rope Cable Face Pull | 17.5 | 10 |
| Bent-Over Cable Crossover Rear Delt Raise | 2.5 | 8 |
| Bent-Over Cable Crossover Rear Delt Raise | 2.5 | 8 |
| Rope Cable Face Pull | 17.5 | 10 |
2015-11-22
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 80.0 | 5 |
| Flat Barbell Bench Press | 80.0 | 1 |
| Flat Barbell Bench Press | 80.0 | 1 |
| Flat Barbell Bench Press | 80.0 | 2 |
| Pendlay Row | 40.0 | 10 |
| Pendlay Row | 60.0 | 10 |
| Pendlay Row | 70.0 | 5 |
| Pendlay Row | 80.0 | 3 |
| Pendlay Row | 80.0 | 3 |
| Barbell High Bar Squat | 20.0 | 5 |
| Barbell High Bar Squat | 60.0 | 5 |
| Barbell High Bar Squat | 90.0 | 5 |
| Barbell High Bar Squat | 110.0 | 2 |
| Barbell High Bar Squat | 110.0 | 3 |
| Barbell High Bar Squat | 120.0 | 1 |
| Barbell High Bar Squat | 130.0 | 1 |
| Rope Cable Face Pull | 22.5 | 10 |
| Rope Cable Face Pull | 30.0 | 10 |
| Rope Cable Face Pull | 35.0 | 5 |
| Rope Cable Face Pull | 40.0 | 3 |
2015-11-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell High Bar Squat | 20.0 | 5 |
| Barbell High Bar Squat | 60.0 | 5 |
| Barbell High Bar Squat | 90.0 | 8 |
| Barbell High Bar Squat | 90.0 | 8 |
| Barbell High Bar Squat | 90.0 | 8 |
| Barbell High Bar Squat | 90.0 | 5 |
| Barbell High Bar Squat | 97.5 | 2 |
| Barbell High Bar Squat | 97.5 | 2 |
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 40.0 | 5 |
| Flat Barbell Bench Press | 62.5 | 9 |
| Flat Barbell Bench Press | 62.5 | 9 |
| Flat Barbell Bench Press | 62.5 | 9 |
| Flat Barbell Bench Press | 62.5 | 9 |
| Barbell High Bar Squat | 105.0 | 1 |
2015-08-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 75.0 | 5 |
| Barbell Bench Press | 80.0 | 6 |
| Barbell Bench Press | 82.5 | 5 |
| Barbell Bench Press | 85.0 | 2 |
| Barbell Bench Press | 87.5 | 1 |
| Barbell Bench Press | 90.0 | 1 |
| Underhand Cable Lat Pulldown | 65.0 | 5 |
| Underhand Cable Lat Pulldown | 75.0 | 5 |
| Underhand Cable Lat Pulldown | 85.0 | 5 |
| Underhand Cable Lat Pulldown | 90.0 | 2 |
| Snatch-Grip Barbell Rack Deadlift | 40.0 | 10 |
| Snatch-Grip Barbell Rack Deadlift | 70.0 | 5 |
| Snatch-Grip Barbell Rack Deadlift | 100.0 | 5 |
| Snatch-Grip Barbell Rack Deadlift | 120.0 | 4 |
| One-Arm Bent-Over Cable Rear Delt Fly | 7.5 | 10 |
| One-Arm Bent-Over Cable Rear Delt Fly | 12.5 | 10 |
| One-Arm Standing Cable Front Raise | 12.5 | 10 |
| One-Arm Standing Cable Front Raise | 12.5 | 10 |
| Leaning Cable Lateral Raise | 10.0 | 10 |
| Cable High-To-Low Crossover | 20.0 | 10 |
| Cable High-To-Mid Crossover | 15.0 | 10 |
| Cable High-To-Mid Crossover | 17.5 | 10 |
| Cable Mid-To-High Crossover | 17.5 | 10 |
| Cable Mid-To-High Crossover | 12.5 | 10 |
| Leaning Cable Lateral Raise | 10.0 | 6 |
| Cable Low-To-High Crossover | 7.5 | 10 |
| Cable Low-To-High Crossover | 10.0 | 10 |
| Lying EZ-Bar Cable Curl | 25.0 | 5 |
| Lying EZ-Bar Cable Curl | 25.0 | 5 |
| Lying EZ-Bar Cable Curl | 30.0 | 5 |
| EZ-Bar Curl | 27.5 | 5 |
| EZ-Bar Curl | 32.5 | 5 |
| EZ-Bar Curl | 35.0 | 2 |
| Overhead Rope Cable Triceps Extension | 17.5 | 10 |
| Overhead Rope Cable Triceps Extension | 22.5 | 10 |
| Dumbbell Shrug | 35.0 | 10 |
| Dumbbell Shrug | 42.5 | 12 |
2015-08-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Straight-Bar Cable Face Pull | 20.0 | 10 |
| Straight-Bar Cable Face Pull | 25.0 | 10 |
| Standing Cable External Rotation | 7.5 | 10 |
| Standing Cable External Rotation | 10.0 | 10 |
| Standing Cable Internal Rotation | 7.5 | 10 |
| Standing Cable Internal Rotation | 10.0 | 10 |
| Leaning Cable Lateral Raise | 10.0 | 10 |
| Leaning Cable Lateral Raise | 7.5 | 10 |
| Dumbbell Lucky Cat | 2.5 | 10 |
| Dumbbell Lucky Cat | 2.5 | 10 |
| Standing Dumbbell Lateral Raise | 7.5 | 6 |
| Standing Dumbbell Lateral Raise | 7.5 | 8 |
| Straight-Arm Cable Pushdown | 17.5 | 10 |
| Straight-Arm Cable Pushdown | 25.0 | 10 |
| Straight-Arm Cable Pushdown | 35.0 | 10 |
| Straight-Arm Cable Pushdown | 45.0 | 10 |
| Straight-Arm Cable Pushdown | 55.0 | 10 |
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 75.0 | 5 |
| Barbell Bench Press | 80.0 | 3 |
| Barbell Bench Press | 80.0 | 3 |
| Barbell Bench Press | 80.0 | 1 |
| Barbell Close-Grip Bench Press | 60.0 | 5 |
| Barbell Close-Grip Bench Press | 60.0 | 5 |
| Close Neutral-Grip Chin Up | 0.0 | 3 |
| Close Neutral-Grip Chin Up | 0.0 | 2 |
| Standing EZ-Bar Triceps Extension | 7.5 | 15 |
| Standing EZ-Bar Triceps Extension | 12.5 | 12 |
| EZ-Bar Preacher Reverse Curl | 15.0 | 15 |
| Standing EZ-Bar Triceps Extension | 15.0 | 12 |
| EZ-Bar Preacher Reverse Curl | 17.5 | 12 |
| Standing EZ-Bar Triceps Extension | 17.5 | 15 |
| EZ-Bar Preacher Reverse Curl | 17.5 | 10 |
| Dumbbell Shrug | 30.0 | 12 |
| Dumbbell Shrug | 35.0 | 12 |
| Dumbbell Shrug | 40.0 | 9 |
| Smith Maschine Shrug | 20.0 | 15 |
| Smith Maschine Shrug | 50.0 | 10 |
| Smith Maschine Shrug | 70.0 | 7 |
2015-08-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40 | 10 |
| Barbell Bench Press | 60 | 5 |
| Barbell Bench Press | 70 | 5 |
| Barbell Bench Press | 75 | 5 |
| Barbell Bench Press | 80 | 4 |
| Barbell Seated Behind-The-Neck Overhead Press | 10 | 10 |
| Barbell Seated Behind-The-Neck Overhead Press | 30 | 10 |
| Barbell Seated Behind-The-Neck Overhead Press | 30 | 10 |
| Chest-Supported T-Bar Row | 20 | 10 |
| Chest-Supported T-Bar Row | 30 | 10 |
| Barbell High-Bar Back Squat | 60 | 5 |
| Barbell High-Bar Back Squat | 90 | 5 |
| Hackenschmitt Machine | 40 | 4 |
| Hackenschmitt Machine | 20 | 10 |
| 45 Degree Plate-Loaded Leg Press | 100 | 10 |
| 45 Degree Plate-Loaded Leg Press | 120 | 10 |
| Seated Side-Plate-Loaded Calf Raise Machine | 80 | 10 |
| Seated Side-Plate-Loaded Calf Raise Machine | 80 | 15 |
| Calf Pressdown Machine | 10 | 10 |
| Calf Pressdown Machine | 20 | 10 |
| Shrug Machine | 30 | 15 |
| Behind-The-Back Shrug Machine | 30 | 10 |
| Shrug Machine | 40 | 10 |
| Strict Wide Neutral-Grip Seated Cable Row | 45 | 10 |
| Strict Wide Neutral-Grip Seated Cable Row | 50 | 10 |
| Leaning Cable Lateral Raise | 5 | 10 |
| Wrist Roller | 35 | 1 |
| Roman Chair Back Extension | 0 | 10 |
| Barbell Front Squat | 60 | 5 |
2015-08-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 75.0 | 8 |
| Barbell Bench Press | 80.0 | 1 |
| Barbell Bench Press | 80.0 | 5 |
| Barbell Bench Press | 80.0 | 3 |
| Barbell Bench Press | 80.0 | 3 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 70.0 | 7 |
| Seated Chest-Supported Row Machine | 31.5 | 10 |
| Seated Chest-Supported Row Machine | 40.5 | 10 |
| Seated Chest-Supported Row Machine | 49.5 | 10 |
| Seated Chest-Supported Row Machine | 58.5 | 5 |
| Lateral Raise Machine | 13.5 | 10 |
| Lateral Raise Machine | 22.5 | 10 |
| Lateral Raise Machine | 18.0 | 10 |
| EZ-Bar Preacher Curl | 17.5 | 10 |
| EZ-Bar Preacher Curl | 22.5 | 10 |
| EZ-Bar Preacher Curl | 25.0 | 10 |
| Dumbbell Incline Bench Press | 12.5 | 10 |
| Dumbbell Incline Bench Press | 22.5 | 8 |
| Dumbbell Incline Bench Press | 22.5 | 10 |
| Leaning Dumbbell Lateral Raise | 3.0 | 10 |
| Leaning Dumbbell Lateral Raise | 5.0 | 10 |
| Standing Dumbbell Lateral Raise | 6.0 | 5 |
| Standing Dumbbell Lateral Raise | 8.0 | 5 |
| Seated Rope Cable Face Pull | 20.0 | 5 |
| Lying V-Bar Cable Curl | 20.0 | 10 |
| Lying EZ-Bar Cable Curl | 25.0 | 5 |
| Lying EZ-Bar Cable Curl | 30.0 | 5 |
| Rear Delt Fly Machine | 22.5 | 10 |
| Rear Delt Fly Machine | 31.5 | 10 |
| Rear Delt Fly Machine | 31.5 | 10 |
| Rear Delt Fly Machine | 36.0 | 10 |
| Rear Delt Fly Machine | 40.5 | 5 |
| Shrug on Isolateral Plate-Loaded Incline Press | 50.0 | 15 |
| Shrug on Isolateral Plate-Loaded Incline Press | 70.0 | 10 |
| Shrug on Isolateral Plate-Loaded Incline Press | 80.0 | 12 |
| Shrug on Isolateral Plate-Loaded Incline Press | 100.0 | 10 |
2015-08-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Low-Bar Back Squat | 20.0 | 5 |
| Barbell Low-Bar Back Squat | 50.0 | 5 |
| Barbell Low-Bar Back Squat | 70.0 | 5 |
| Barbell Low-Bar Back Squat | 80.0 | 5 |
| Barbell Low-Bar Back Squat | 90.0 | 5 |
| Barbell Low-Bar Back Squat | 100.0 | 5 |
| Barbell Low-Bar Back Squat | 110.0 | 3 |
| Barbell Low-Bar Back Squat | 120.0 | 2 |
| Barbell High-Bar Back Squat | 120.0 | 2 |
| Barbell Overhead Press | 60.0 | 5 |
| Barbell Overhead Press | 62.5 | 2 |
| Barbell Overhead Press | 65.0 | 1 |
| Barbell Front Squat | 65.0 | 5 |
| Barbell Front Squat | 75.0 | 5 |
| Barbell Front Squat | 85.0 | 2 |
| Seated Plate-Loaded Calf Raise Machine | 25.0 | 15 |
| Seated Plate-Loaded Calf Raise Machine | 50.0 | 10 |
| Seated Plate-Loaded Calf Raise Machine | 50.0 | 6 |
| Seated Plate-Loaded Calf Raise Machine | 55.0 | 5 |
2015-08-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Underhand Cable Lat Pulldown | 35.0 | 10 |
| Underhand Cable Lat Pulldown | 55.0 | 10 |
| Underhand Cable Lat Pulldown | 65.0 | 10 |
| Underhand Cable Lat Pulldown | 75.0 | 5 |
| Underhand Cable Lat Pulldown | 80.0 | 5 |
| Underhand Cable Lat Pulldown | 85.0 | 5 |
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 75.0 | 5 |
| Barbell Bench Press | 80.0 | 5 |
| Barbell Bench Press | 82.5 | 2 |
| Barbell Bench Press | 85.0 | 1 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 70.0 | 4 |
| Barbell Close-Grip Bench Press | 40.0 | 10 |
| Barbell Close-Grip Bench Press | 45.0 | 10 |
| Barbell Close-Grip Bench Press | 45.0 | 10 |
| Wide Hammer-Grip Cable Lat Pulldown | 60.0 | 10 |
| Wide Hammer-Grip Cable Lat Pulldown | 70.0 | 7 |
| Wide Hammer-Grip Cable Lat Pulldown | 75.0 | 4 |
| Wide Hammer-Grip Cable Lat Pulldown | 80.0 | 3 |
| Rocking Seated Cable Row | 70.0 | 5 |
| Rocking Seated Cable Row | 80.0 | 5 |
| Rocking Seated Cable Row | 90.0 | 4 |
| Trap-Bar Shrug | 60.0 | 12 |
| Trap-Bar Shrug | 80.0 | 12 |
| Trap-Bar Shrug | 80.0 | 12 |
| Incline Dumbbell Fly | 10.0 | 12 |
| Incline Dumbbell Fly | 10.0 | 12 |
| Incline Dumbbell Fly | 12.5 | 8 |
| Standing Dumbbell Lateral Raise | 4.0 | 10 |
| Standing Dumbbell Lateral Raise | 5.0 | 10 |
| Standing Dumbbell Lateral Raise | 6.0 | 10 |
| Standing Dumbbell Lateral Raise | 7.0 | 8 |
| Rope Cable Triceps Pushdown | 50.0 | 10 |
| Rope Cable Triceps Pushdown | 55.0 | 10 |
| Cable High-To-Low Crossover | 15.0 | 10 |
| Cable High-To-Low Crossover | 20.0 | 10 |
| Cable High-To-Low Crossover | 30.0 | 10 |
| Standing Cable Rear Delt Crossover | 7.5 | 10 |
| Standing Cable Rear Delt Crossover | 10.0 | 10 |
| Standing Cable Rear Delt Crossover | 12.5 | 10 |
| EZ-Bar Preacher Curl | 27.5 | 8 |
| EZ-Bar Preacher Curl | 27.5 | 8 |
| EZ-Bar Preacher Curl | 27.5 | 8 |
2015-08-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Overhead Press | 20.0 | 10 |
| Barbell Overhead Press | 40.0 | 5 |
| Barbell Overhead Press | 50.0 | 5 |
| Barbell Overhead Press | 60.0 | 3 |
| Converging Plate-Loaded Overhead Press | 30.0 | 10 |
| Converging Plate-Loaded Overhead Press | 40.0 | 10 |
| Converging Plate-Loaded Overhead Press | 50.0 | 5 |
| Converging Plate-Loaded Overhead Press | 60.0 | 5 |
| Converging Plate-Loaded Overhead Press | 70.0 | 5 |
| Converging Plate-Loaded Overhead Press | 75.0 | 5 |
| Lateral Raise Machine | 13.5 | 10 |
| Lateral Raise Machine | 22.5 | 10 |
| Barbell Close-Grip Bench Press | 40.0 | 10 |
| Barbell Close-Grip Bench Press | 50.0 | 10 |
| Barbell Close-Grip Bench Press | 50.0 | 12 |
2015-07-30
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 75.0 | 5 |
| Barbell Bench Press | 80.0 | 5 |
| Barbell Bench Press | 82.5 | 2 |
| Barbell Bench Press | 85.0 | 3 |
| Barbell Bench Press | 87.5 | 1 |
| Barbell Bench Press | 70.0 | 10 |
| Barbell Bench Press | 70.0 | 5 |
| Seated Dumbbell Lateral Raise | 5.0 | 12 |
| Seated Dumbbell Lateral Raise | 5.0 | 12 |
| Seated Dumbbell Lateral Raise | 5.0 | 10 |
| Seated Hammer-Grip Dumbbell Lateral Raise | 5.0 | 5 |
| Seated Hammer-Grip Dumbbell Lateral Raise | 5.0 | 6 |
| Standing Dumbbell Rotating Above-The-Head Lateral Raise | 5.0 | 5 |
| Standing Dumbbell Rotating Above-The-Head Lateral Raise | 5.0 | 5 |
| Wide Hammer-Grip Rocking Seated Cable Row | 55.0 | 10 |
| Wide Hammer-Grip Rocking Seated Cable Row | 65.0 | 10 |
| Wide Hammer-Grip Rocking Seated Cable Row | 75.0 | 5 |
| Wide Hammer-Grip Rocking Seated Cable Row | 85.0 | 5 |
| Isolateral Plate-Loaded Lat Pulldown | 40.0 | 10 |
| Isolateral Plate-Loaded Lat Pulldown | 60.0 | 10 |
| Isolateral Plate-Loaded Lat Pulldown | 70.0 | 9 |
| Straight-Bar Cable Face Pull | 25.0 | 10 |
| Straight-Bar Cable Face Pull | 25.0 | 10 |
| Straight-Bar Cable Face Pull | 25.0 | 10 |
| Lying EZ-Bar Cable Curl | 25.0 | 10 |
| Lying EZ-Bar Cable Curl | 30.0 | 10 |
| Lying EZ-Bar Cable Curl | 35.0 | 5 |
| Rope Cable Triceps Pushdown | 50.0 | 10 |
| Rope Cable Triceps Pushdown | 60.0 | 8 |
| Rope Cable Triceps Pushdown | 55.0 | 8 |
| Leaning Cable Lateral Raise | 10.0 | 10 |
| Leaning Cable Lateral Raise | 10.0 | 10 |
2015-07-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 75.0 | 5 |
| Barbell Bench Press | 80.0 | 5 |
| Barbell Bench Press | 85.0 | 3 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Seated Dumbbell Lateral Raise | 5.0 | 10 |
| Seated Dumbbell Lateral Raise | 5.0 | 10 |
| Seated Dumbbell Lateral Raise | 5.0 | 10 |
| Seated Dumbbell Lateral Raise | 5.0 | 10 |
| Seated Dumbbell Lateral Raise | 5.0 | 10 |
| Yates Row | 20.0 | 5 |
| Yates Row | 40.0 | 5 |
| Yates Row | 40.0 | 10 |
| Yates Row | 40.0 | 10 |
| Yates Row | 60.0 | 5 |
| Yates Row | 60.0 | 5 |
| Yates Row | 60.0 | 5 |
| Underhand Cable Lat Pulldown | 60.0 | 10 |
| Underhand Cable Lat Pulldown | 65.0 | 10 |
| One-Arm Isolateral Plate-Loaded Row | 20.0 | 10 |
| One-Arm Isolateral Plate-Loaded Row | 25.0 | 10 |
| Isolateral Plate-Loaded Row | 50.0 | 10 |
| Isolateral Plate-Loaded Row | 50.0 | 10 |
| Snatch-Grip Barbell Deadlift | 60.0 | 7 |
| Snatch-Grip Barbell Deadlift | 60.0 | 5 |
| High Cable Rear Delt Crossover | 10.0 | 10 |
| High Cable Rear Delt Crossover | 12.5 | 10 |
| EZ-Bar Cable Triceps Pushdown | 60.0 | 10 |
| EZ-Bar Cable Triceps Pushdown | 70.0 | 10 |
| EZ-Bar Cable Curl | 25.0 | 10 |
| EZ-Bar Cable Curl | 35.0 | 10 |
| EZ-Bar Cable Curl | 40.0 | 10 |
| Lying EZ-Bar Cable Curl | 20.0 | 10 |
| Lying EZ-Bar Cable Curl | 20.0 | 10 |
| Overhead Rope Cable Triceps Extension | 17.5 | 10 |
| Overhead Rope Cable Triceps Extension | 20.0 | 15 |
2015-07-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Overhead Squat | 20.0 | 5 |
| Overhead Squat | 20.0 | 5 |
| Overhead Squat | 30.0 | 3 |
| Barbell High-Bar Back Squat | 60.0 | 5 |
| Barbell High-Bar Back Squat | 80.0 | 5 |
| Barbell High-Bar Back Squat | 100.0 | 5 |
| Barbell High-Bar Back Squat | 110.0 | 5 |
| Barbell High-Bar Back Squat | 120.0 | 3 |
| Barbell High-Bar Back Squat | 130.0 | 1 |
| Barbell Overhead Press | 60.0 | 3 |
| Standing Rope Cable Crunch | 20.0 | 10 |
| Standing Rope Cable Crunch | 40.0 | 8 |
| Rope Cable Triceps Pushdown | 60.0 | 5 |
| Rope Cable Triceps Pushdown | 65.0 | 5 |
| Abdominal Machine | 22.5 | 10 |
| Abdominal Machine | 40.5 | 10 |
| Abdominal Machine | 67.5 | 5 |
| Abdominal Machine | 76.5 | 5 |
| Abdominal Machine | 67.5 | 5 |
| Barbell High-Bar Back Squat | 130.0 | 2 |
2015-07-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| One-Arm Cable Face Pull | 17.5 | 10 |
| One-Arm Cable Face Pull | 20.0 | 10 |
| One-Arm Cable Face Pull | 22.5 | 10 |
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 60.0 | 2 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 75.0 | 5 |
| Barbell Bench Press | 77.5 | 5 |
| Barbell Bench Press | 82.5 | 3 |
| Barbell Bench Press | 60.0 | 15 |
| Seated Dumbbell Lateral Raise | 5.0 | 10 |
| Seated Dumbbell Lateral Raise | 7.5 | 8 |
| Seated Dumbbell Lateral Raise | 7.5 | 10 |
| Standing Dumbbell Lateral Raise | 7.5 | 6 |
| Standing Dumbbell Lateral Raise | 7.5 | 5 |
| Incline Dumbbell Bench Row | 7.5 | 10 |
| Incline Dumbbell Bench Row | 10.0 | 10 |
| Incline Dumbbell Bench Row | 12.5 | 10 |
| Kroc Row | 17.5 | 15 |
| Kroc Row | 20.0 | 15 |
| Barbell Close-Grip Bench Press | 60.0 | 5 |
| Barbell Close-Grip Bench Press | 60.0 | 5 |
| Converging Plate-Loaded Chest Press | 40.0 | 15 |
| Converging Plate-Loaded Chest Press | 40.0 | 15 |
| Smith Maschine Shrug | 90.0 | 5 |
| Smith Maschine Shrug | 40.0 | 15 |
| Smith Maschine Shrug | 40.0 | 15 |
2015-07-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Rocking Seated Cable Row | 55 | 10 |
| Rocking Seated Cable Row | 70 | 10 |
| Rocking Seated Cable Row | 75 | 10 |
| Rocking Seated Cable Row | 80 | 5 |
| Rocking Seated Cable Row | 85 | 5 |
| Pull Up | 0 | 2 |
| Pull Up | 0 | 2 |
| Close Hammer-Grip Pull Up | 0 | 2 |
2015-07-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Isolateral Plate-Loaded Lat Pulldown | 40 | 10 |
| Isolateral Plate-Loaded Lat Pulldown | 70 | 5 |
| Isolateral Plate-Loaded Lat Pulldown | 70 | 5 |
2015-07-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Front Squat | 20 | 5 |
| Barbell Front Squat | 50 | 5 |
| Barbell Front Squat | 60 | 5 |
| Barbell Front Squat | 70 | 5 |
| Barbell Front Squat | 80 | 5 |
| Barbell Front Squat | 90 | 3 |
| Barbell Front Squat | 100 | 1 |
| Barbell Front Squat | 105 | 1 |
| Sumo Deadlift | 110 | 3 |
| Barbell Deadlift | 130 | 3 |
| Barbell Deadlift | 150 | 2 |
| Barbell Deadlift | 180 | 1 |
2015-07-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Rope Cable Face Pull | 22.5 | 10 |
| Rope Cable Face Pull | 25.0 | 10 |
| Rope Cable Face Pull | 30.0 | 10 |
| V-Bar Cable Lat Pulldown | 55.0 | 5 |
| V-Bar Cable Lat Pulldown | 65.0 | 5 |
| V-Bar Cable Lat Pulldown | 70.0 | 5 |
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 75.0 | 5 |
| Barbell Bench Press | 77.5 | 5 |
| Barbell Bench Press | 80.0 | 5 |
| Barbell Bench Press | 82.5 | 2 |
| Barbell Incline Bench Press | 40.0 | 10 |
| Barbell Incline Bench Press | 50.0 | 10 |
| Barbell Incline Bench Press | 60.0 | 10 |
| Incline Dumbbell Bench Row | 15.0 | 10 |
| Incline Dumbbell Bench Row | 15.0 | 10 |
| Incline Dumbbell Bench Row | 17.5 | 10 |
| Incline Dumbbell Bench Row | 17.5 | 10 |
| EZ-Bar Preacher Curl | 20.0 | 10 |
| EZ-Bar Preacher Curl | 22.5 | 10 |
| EZ-Bar Preacher Curl | 25.0 | 10 |
| EZ-Bar Cable Triceps Pushdown | 55.0 | 10 |
| EZ-Bar Cable Triceps Pushdown | 60.0 | 10 |
| EZ-Bar Cable Triceps Pushdown | 65.0 | 10 |
| One-Arm Underhand Cable Triceps Pushdown | 17.5 | 10 |
| One-Arm Underhand Cable Triceps Pushdown | 20.0 | 10 |
| Trap-Bar Shrug | 60.0 | 12 |
| Trap-Bar Shrug | 80.0 | 12 |
| Trap-Bar Shrug | 90.0 | 12 |
2015-07-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Straight-Bar Cable Face Pull | 20.0 | 12 |
| Straight-Bar Cable Face Pull | 25.0 | 12 |
| Straight-Bar Cable Face Pull | 25.0 | 12 |
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 75.0 | 3 |
| Barbell Bench Press | 80.0 | 2 |
| Barbell Bench Press | 82.5 | 1 |
| Barbell Pin Bench Press | 60.0 | 5 |
| Barbell Pin Bench Press | 60.0 | 5 |
| Barbell Pin Bench Press | 60.0 | 5 |
| Barbell Pin Lockout Bench Press | 60.0 | 5 |
| Barbell Pin Lockout Bench Press | 60.0 | 5 |
| Barbell Pin Lockout Bench Press | 60.0 | 5 |
| T-Bar Row | 35.0 | 5 |
| T-Bar Row | 45.0 | 5 |
| T-Bar Row | 50.0 | 5 |
| T-Bar Row | 55.0 | 3 |
| Wide Hammer-Grip Cable Lat Pulldown | 50.0 | 10 |
| Wide Hammer-Grip Cable Lat Pulldown | 55.0 | 10 |
| Wide Hammer-Grip Cable Lat Pulldown | 60.0 | 10 |
| Wide Hammer-Grip Cable Lat Pulldown | 65.0 | 5 |
| Wide Hammer-Grip Cable Lat Pulldown | 70.0 | 3 |
| EZ-Bar Preacher Curl | 27.5 | 5 |
| EZ-Bar Preacher Curl | 27.5 | 5 |
| EZ-Bar Preacher Curl | 27.5 | 5 |
| Straight-Bar Cable Triceps Pushdown | 45.0 | 10 |
| Straight-Bar Cable Triceps Pushdown | 50.0 | 10 |
| Straight-Bar Cable Triceps Pushdown | 60.0 | 10 |
| Straight-Bar Cable Triceps Pushdown | 65.0 | 10 |
2015-07-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Rope Cable Face Pull | 22.5 | 12 |
| Rope Cable Face Pull | 25.0 | 10 |
| Rope Cable Face Pull | 30.0 | 8 |
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 75.0 | 5 |
| Barbell Bench Press | 80.0 | 5 |
| Barbell Bench Press | 60.0 | 10 |
| Barbell Bench Press | 60.0 | 10 |
| Barbell Bench Press | 60.0 | 10 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Trap-Bar Deadlift | 120.0 | 5 |
| Trap-Bar Deadlift | 140.0 | 3 |
| Trap-Bar Deadlift | 160.0 | 3 |
| Trap-Bar Deadlift | 180.0 | 1 |
| Trap-Bar Deadlift | 200.0 | 1 |
| Trap-Bar Deadlift | 210.0 | 1 |
| Rack Pendlay Row | 60.0 | 5 |
| Rack Pendlay Row | 80.0 | 3 |
| Rack Pendlay Row | 80.0 | 3 |
| Incline Dumbbell Fly | 10.0 | 10 |
| Seated Incline Dumbbell Curl | 10.0 | 10 |
2015-07-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 60.0 | 10 |
| Barbell Bench Press | 62.5 | 9 |
| Barbell Bench Press | 60.0 | 6 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Cable High-To-Low Crossover | 20.0 | 10 |
| Cable High-To-Low Crossover | 25.0 | 10 |
| Cable High-To-Low Crossover | 30.0 | 5 |
| EZ-Bar Underhand Cable Triceps Pushdown | 15.0 | 15 |
| EZ-Bar Underhand Cable Triceps Pushdown | 22.5 | 15 |
| EZ-Bar Underhand Cable Triceps Pushdown | 35.0 | 15 |
| EZ-Bar Underhand Cable Triceps Pushdown | 45.0 | 10 |
| EZ-Bar Cable Triceps Pushdown | 45.0 | 10 |
| EZ-Bar Cable Triceps Pushdown | 50.0 | 10 |
| EZ-Bar Cable Triceps Pushdown | 55.0 | 10 |
| EZ-Bar Preacher Curl | 17.5 | 10 |
| EZ-Bar Preacher Curl | 17.5 | 10 |
| EZ-Bar Preacher Curl | 17.5 | 10 |
| Dumbbell Fly | 12.5 | 5 |
2015-07-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Rocking Seated Cable Row | 65 | 10 |
| Rocking Seated Cable Row | 70 | 10 |
| Barbell Bench Press | 20 | 5 |
| Barbell Bench Press | 40 | 5 |
| Barbell Bench Press | 60 | 5 |
| Barbell Bench Press | 70 | 5 |
| Barbell Bench Press | 75 | 1 |
| Barbell Bench Press | 70 | 1 |
| Barbell Bench Press | 60 | 5 |
| Barbell Bench Press | 60 | 5 |
| Barbell Bench Press | 60 | 5 |
| Barbell Bench Press | 60 | 5 |
| Barbell Bench Press | 50 | 10 |
| Barbell Bench Press | 50 | 10 |
| Barbell Bench Press | 50 | 10 |
| Barbell Bench Press | 50 | 8 |
2015-07-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| V-Bar Cable Lat Pulldown | 50.0 | 10 |
| V-Bar Cable Lat Pulldown | 60.0 | 10 |
| V-Bar Cable Lat Pulldown | 65.0 | 10 |
| V-Bar Cable Lat Pulldown | 70.0 | 5 |
| Barbell Bench Press | 20.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 75.0 | 5 |
| Barbell Bench Press | 77.5 | 3 |
| Barbell Bench Press | 80.0 | 4 |
| Barbell Bench Press | 60.0 | 10 |
| Barbell Bench Press | 65.0 | 8 |
| Barbell Bench Press | 60.0 | 4 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Sumo Deadlift | 100.0 | 5 |
| Sumo Deadlift | 130.0 | 3 |
| Sumo Deadlift | 150.0 | 3 |
| Sumo Deadlift | 170.0 | 1 |
| Sumo Deadlift | 180.0 | 1 |
| Sumo Deadlift | 190.0 | 1 |
| Dumbbell Fly | 15.0 | 10 |
| Dumbbell Fly | 15.0 | 10 |
| Dumbbell Fly | 15.0 | 6 |
| Dumbbell Hammer Curl | 15.0 | 8 |
| Dumbbell Hammer Curl | 10.0 | 10 |
| Dumbbell Hammer Curl | 12.5 | 8 |
| EZ-Bar Cable Triceps Pushdown | 50.0 | 10 |
| EZ-Bar Cable Triceps Pushdown | 60.0 | 10 |
| EZ-Bar Cable Triceps Pushdown | 65.0 | 10 |
| EZ-Bar Cable Triceps Pushdown | 70.0 | 5 |
| EZ-Bar Preacher Curl | 22.5 | 10 |
| EZ-Bar Preacher Curl | 22.5 | 10 |
| EZ-Bar Preacher Curl | 25.0 | 10 |
2015-06-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell High-Bar Back Squat | 20 | 5 |
| Barbell High-Bar Back Squat | 50 | 5 |
| Barbell High-Bar Back Squat | 60 | 5 |
| Barbell High-Bar Back Squat | 80 | 5 |
| Barbell High-Bar Back Squat | 90 | 5 |
| Barbell High-Bar Back Squat | 100 | 2 |
| Barbell High-Bar Back Squat | 100 | 5 |
| Barbell High-Bar Back Squat | 110 | 2 |
| Barbell Front Squat | 20 | 5 |
| Barbell Front Squat | 40 | 5 |
| Barbell Front Squat | 50 | 5 |
| Barbell Front Squat | 60 | 5 |
| Barbell Front Squat | 60 | 3 |
| Barbell Front Squat | 70 | 5 |
| Barbell Front Squat | 80 | 3 |
| Barbell Bench Press | 20 | 10 |
| Barbell Bench Press | 40 | 10 |
| Barbell Bench Press | 50 | 10 |
| Barbell Bench Press | 50 | 10 |
| Barbell Bench Press | 50 | 10 |
2015-06-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Underhand Cable Lat Pulldown | 60.0 | 10 |
| Underhand Cable Lat Pulldown | 70.0 | 10 |
| Underhand Cable Lat Pulldown | 80.0 | 5 |
| Underhand Cable Lat Pulldown | 65.0 | 10 |
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Bench Press | 70.0 | 5 |
| Barbell Bench Press | 75.0 | 5 |
| Barbell Bench Press | 77.5 | 3 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 50.0 | 10 |
| Straight-Bar Cable Face Pull | 15.0 | 15 |
| Straight-Bar Cable Face Pull | 20.0 | 15 |
| High Cable Rear Delt Crossover | 15.0 | 10 |
| Straight-Bar Cable Face Pull | 25.0 | 10 |
| Straight-Bar Cable Face Pull | 30.0 | 10 |
| High Cable Rear Delt Crossover | 10.0 | 10 |
| Leaning Cable Lateral Raise | 10.0 | 10 |
| Leaning Cable Lateral Raise | 10.0 | 10 |
| Dumbbell Fly | 12.5 | 10 |
| Dumbbell Fly | 12.5 | 10 |
| Dumbbell Fly | 12.5 | 10 |
| EZ-Bar Preacher Curl | 17.5 | 10 |
| EZ-Bar Preacher Curl | 17.5 | 10 |
| EZ-Bar Preacher Curl | 20.0 | 10 |
| EZ-Bar Preacher Curl | 22.5 | 10 |
| EZ-Bar Preacher Curl | 22.5 | 10 |
| Dumbbell Shrug | 30.0 | 12 |
| Dumbbell Shrug | 35.0 | 12 |
| Close-Grip Smith Machine Bench Press | 40.0 | 10 |
| Close-Grip Smith Machine Bench Press | 40.0 | 10 |
| Close-Grip Smith Machine Bench Press | 40.0 | 10 |
| Close-Grip Smith Machine Bench Press | 40.0 | 10 |
| Close-Grip Smith Machine Bench Press | 40.0 | 10 |
| Wide-Grip Decline Smith Machine Bench Press | 40.0 | 5 |
| Wide-Grip Decline Smith Machine Bench Press | 40.0 | 5 |
| Wide-Grip Decline Smith Machine Bench Press | 40.0 | 5 |
| Cable High-To-Low Crossover | 20.0 | 15 |
| Cable High-To-Low Crossover | 25.0 | 15 |
2015-06-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Front Squat | 20 | 10 |
| Barbell Front Squat | 30 | 10 |
| Barbell Front Squat | 50 | 10 |
| Barbell Front Squat | 60 | 6 |
| Barbell Front Squat | 70 | 5 |
| Barbell Incline Bench Press | 20 | 10 |
| Barbell Incline Bench Press | 50 | 10 |
| Barbell Incline Bench Press | 50 | 10 |
| Barbell Deadlift | 90 | 5 |
| Barbell Deadlift | 110 | 5 |
| Barbell Deadlift | 130 | 2 |
| Barbell Deadlift | 150 | 1 |
| Barbell Deadlift | 150 | 1 |
2015-06-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| V-Bar Cable Lat Pulldown | 40.0 | 10 |
| V-Bar Cable Lat Pulldown | 50.0 | 10 |
| V-Bar Cable Lat Pulldown | 65.0 | 10 |
| Rocking Seated Cable Row | 60.0 | 10 |
| Rocking Seated Cable Row | 70.0 | 10 |
| Rocking Seated Cable Row | 80.0 | 5 |
| Barbell Bench Press | 20.0 | 10 |
| Barbell Bench Press | 60.0 | 10 |
| Barbell Bench Press | 60.0 | 10 |
| Barbell Bench Press | 60.0 | 6 |
| Barbell Bench Press | 60.0 | 5 |
| Split Stance Trap-Bar Row | 20.0 | 10 |
| Split Stance Trap-Bar Row | 50.0 | 5 |
| Split Stance Trap-Bar Row | 50.0 | 5 |
| Rack Pendlay Row | 50.0 | 10 |
| Rack Pendlay Row | 60.0 | 10 |
| Rack Pendlay Row | 60.0 | 7 |
| Dumbbell Fly | 12.5 | 10 |
| Dumbbell Fly | 12.5 | 10 |
| Dumbbell Fly | 12.5 | 8 |
| Dumbbell Hammer Curl | 15.0 | 6 |
| Dumbbell Pinwheel Curl | 12.5 | 6 |
| Dumbbell Hammer Curl | 15.0 | 4 |
| Dumbbell Pinwheel Curl | 12.5 | 6 |
| Rope Cable Triceps Pushdown | 35.0 | 10 |
| Rope Cable Triceps Pushdown | 45.0 | 10 |
| Rope Cable Triceps Pushdown | 55.0 | 6 |
| EZ-Bar Cable Triceps Pushdown | 55.0 | 10 |
| EZ-Bar Cable Triceps Pushdown | 60.0 | 6 |
2015-06-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell High-Bar Back Squat | 20.0 | 10 |
| Barbell High-Bar Back Squat | 60.0 | 10 |
| Barbell High-Bar Back Squat | 70.0 | 10 |
| Barbell High-Bar Back Squat | 80.0 | 10 |
| Barbell Front Squat | 80.0 | 2 |
| Barbell High-Bar Back Squat | 90.0 | 1 |
| Barbell High-Bar Back Squat | 100.0 | 1 |
| Barbell High-Bar Back Squat | 120.0 | 1 |
| EZ-Bar Preacher Curl | 25.0 | 5 |
| EZ-Bar Preacher Curl | 25.0 | 5 |
| Plate-Loaded Squat Press | 150.0 | 10 |
| Plate-Loaded Squat Press | 170.0 | 5 |
| Plate-Loaded Squat Press | 200.0 | 5 |
| Barbell Close-Grip Bench Press | 40.0 | 10 |
| Barbell Close-Grip Bench Press | 50.0 | 10 |
| Barbell Close-Grip Bench Press | 55.0 | 10 |
| EZ-Bar Preacher Curl | 22.5 | 10 |
| Abductor Machine | 60.0 | 10 |
| Abductor Machine | 75.0 | 10 |
| Abductor Machine | 90.0 | 10 |
| Abductor Machine | 100.0 | 10 |
| Abductor Machine | 110.0 | 10 |
| Adductor Machine | 75.0 | 10 |
| Adductor Machine | 90.0 | 10 |
| Adductor Machine | 105.0 | 6 |
| Cable High-To-Low Crossover | 17.5 | 15 |
| Cable High-To-Low Crossover | 22.5 | 10 |
| Cable High-To-Low Crossover | 30.0 | 10 |
2015-06-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bradshaw Press | 20.0 | 10 |
| Bradshaw Press | 40.0 | 5 |
| Barbell Overhead Press | 50.0 | 5 |
| Barbell Overhead Press | 55.0 | 2 |
| Bradshaw Press | 40.0 | 5 |
| Rocking Seated Cable Row | 50.0 | 10 |
| Rocking Seated Cable Row | 60.0 | 10 |
| Rocking Seated Cable Row | 70.0 | 10 |
| Seated Rope Cable Face Pull | 20.0 | 10 |
| Seated Rope Cable Face Pull | 20.0 | 10 |
| Wide Hammer-Grip Cable Lat Pulldown | 30.0 | 10 |
| Wide Hammer-Grip Cable Lat Pulldown | 50.0 | 10 |
| Wide Hammer-Grip Cable Lat Pulldown | 60.0 | 6 |
| Wide Hammer-Grip Cable Lat Pulldown | 55.0 | 10 |
| Batwing Row | 10.0 | 10 |
| Batwing Row | 15.0 | 10 |
| Dumbbell Front Raise | 5.0 | 5 |
| Standing Dumbbell Lateral Raise | 5.0 | 5 |
| Standing Dumbbell Lateral Raise | 5.0 | 5 |
| Dumbbell Front Raise | 5.0 | 5 |
| Dumbbell Fly | 10.0 | 10 |
| Dumbbell Fly | 10.0 | 10 |
| Dumbbell Fly | 10.0 | 10 |
| Rope Cable Triceps Pushdown | 40.0 | 10 |
| Rope Cable Triceps Pushdown | 50.0 | 10 |
| High Cable Rear Delt Crossover | 15.0 | 10 |
| High Cable Rear Delt Crossover | 15.0 | 10 |
| Barbell Close-Grip Bench Press | 40.0 | 10 |
| Barbell Close-Grip Bench Press | 45.0 | 10 |
| Barbell Close-Grip Bench Press | 45.0 | 10 |
| EZ-Bar Preacher Curl | 17.5 | 15 |
| EZ-Bar Preacher Curl | 17.5 | 15 |
| Trap-Bar Shrug | 70.0 | 15 |
| Trap-Bar Shrug | 75.0 | 12 |
2015-06-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Front Squat | 20 | 10 |
| Barbell Front Squat | 40 | 10 |
| Barbell Front Squat | 50 | 10 |
| Barbell Front Squat | 60 | 10 |
| Barbell High-Bar Back Squat | 60 | 10 |
| Barbell High-Bar Back Squat | 80 | 5 |
| Barbell High-Bar Back Squat | 90 | 5 |
| Barbell Glute Bridge | 60 | 10 |
| Barbell Glute Bridge | 60 | 10 |
| Barbell Glute Bridge | 60 | 10 |
| Plate-Loaded Squat Press | 100 | 10 |
| Plate-Loaded Squat Press | 140 | 10 |
| Plate-Loaded Squat Press | 160 | 10 |
| Seated Plate-Loaded Calf Raise Machine | 50 | 10 |
| Seated Plate-Loaded Calf Raise Machine | 50 | 10 |
| Lying Leg Curl Machine | 40 | 15 |
| Lying Leg Curl Machine | 45 | 10 |
2015-06-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Seated Rope Cable Face Pull | 25.0 | 10 |
| Seated Rope Cable Face Pull | 25.0 | 10 |
| Seated Rope Cable Face Pull | 25.0 | 10 |
| Rocking Seated Cable Row | 50.0 | 10 |
| Rocking Seated Cable Row | 65.0 | 10 |
| Rocking Seated Cable Row | 75.0 | 8 |
| Cable Lat Pulldown | 55.0 | 10 |
| Cable Lat Pulldown | 60.0 | 5 |
| Cable Lat Pulldown | 50.0 | 10 |
| Cable Lat Pulldown | 50.0 | 10 |
| Barbell Incline Bench Press | 40.0 | 10 |
| Barbell Incline Bench Press | 50.0 | 10 |
| Barbell Incline Bench Press | 60.0 | 10 |
| Barbell Incline Bench Press | 50.0 | 8 |
| Barbell Close-Grip Bench Press | 40.0 | 10 |
| Barbell Close-Grip Bench Press | 50.0 | 10 |
| Barbell Close-Grip Bench Press | 50.0 | 8 |
| Far One-Arm Rope Cable Triceps Pushdown | 17.5 | 10 |
| Far One-Arm Rope Cable Triceps Pushdown | 17.5 | 8 |
2015-04-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Seated Dumbbell Press | 17.5 | 5 |
| Seated Dumbbell Press | 22.5 | 5 |
| Seated Dumbbell Press | 25.0 | 5 |
| Seated Dumbbell Press | 27.5 | 3 |
| Underhand Seated Cable Row | 50.0 | 12 |
| Underhand Seated Cable Row | 60.0 | 12 |
| Underhand Seated Cable Row | 65.0 | 8 |
| Underhand Lat Pulldown | 45.0 | 12 |
| Underhand Lat Pulldown | 55.0 | 8 |
| Underhand Lat Pulldown | 65.0 | 5 |
| Cable Shoulder External Rotation | 7.5 | 12 |
| Cable Shoulder External Rotation | 15.0 | 5 |
| Standing One-Arm Cable Rear Delt Fly | 7.5 | 12 |
| Standing One-Arm Cable Rear Delt Fly | 7.5 | 12 |
| Front Dumbbell Raise | 4.0 | 12 |
| Front Dumbbell Raise | 4.0 | 12 |
| Lateral Dumbbell Raise | 4.0 | 12 |
| Lateral Dumbbell Raise | 5.0 | 12 |
| Bent-Over Cable Rear Delt Raise | 7.5 | 8 |
| Lateral Machine Raise | 16.0 | 12 |
| Lateral Machine Raise | 23.0 | 12 |
| Cable Overhead Triceps Extension | 20.0 | 12 |
| Cable Overhead Triceps Extension | 25.0 | 12 |
| Cable Overhead Triceps Extension | 30.0 | 12 |
| Triceps Pushdown | 30.0 | 12 |
| Triceps Pushdown | 50.0 | 12 |
| Triceps Pushdown | 65.0 | 8 |
| Cable Curl | 15.0 | 12 |
| Cable Curl | 22.5 | 12 |
| Cable Curl | 30.0 | 12 |
| Cable Curl | 35.0 | 8 |
2015-04-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Barbell Bench Press | 20.0 | 12 |
| Incline Barbell Bench Press | 60.0 | 10 |
| Incline Barbell Bench Press | 60.0 | 8 |
| Incline Barbell Bench Press | 60.0 | 8 |
| Incline Barbell Bench Press | 60.0 | 6 |
| Wide-Grip Lat Pulldown | 45.0 | 12 |
| Wide-Grip Lat Pulldown | 45.0 | 12 |
| Wide-Grip Lat Pulldown | 50.0 | 12 |
| Flat Dumbbell Bench Press | 20.0 | 12 |
| Flat Dumbbell Bench Press | 22.5 | 12 |
| Flat Dumbbell Bench Press | 25.0 | 8 |
| Flat Dumbbell Bench Press | 27.5 | 6 |
| Underhand Seated Cable Row | 40.0 | 12 |
| Underhand Seated Cable Row | 50.0 | 12 |
| Underhand Seated Cable Row | 50.0 | 12 |
| Distanced One-Arm Rope Triceps Pushdown | 17.5 | 12 |
| Distanced One-Arm Rope Triceps Pushdown | 22.5 | 12 |
| One-Arm Cable Hammer Curl | 10.0 | 12 |
| One-Arm Cable Hammer Curl | 15.0 | 12 |
| One-Arm Cable Overhead Extension | 15.0 | 12 |
| One-Arm Cable Overhead Extension | 20.0 | 12 |
| Pinwheel Curl | 12.5 | 8 |
| Dumbbell Concentration Curl | 12.5 | 8 |
| Pinwheel Curl | 12.5 | 8 |
| Smith Machine Close Grip Bench Press | 30.0 | 12 |
| Smith Machine Close Grip Bench Press | 30.0 | 12 |
| Behind The Back Smith Machine Shrug | 30.0 | 12 |
| Smith Machine Shrug | 30.0 | 12 |
| Smith Machine Shrug | 50.0 | 12 |
| Behind The Back Smith Machine Shrug | 50.0 | 12 |
| T-Bar Row | 25.0 | 12 |
| T-Bar Row | 40.0 | 8 |
2015-04-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Barbell Bench Press | 20.0 | 12 |
| Incline Barbell Bench Press | 50.0 | 12 |
| Incline Barbell Bench Press | 60.0 | 12 |
| Incline Barbell Bench Press | 65.0 | 12 |
| Wide-Grip Lat Pulldown | 35.0 | 12 |
| Wide-Grip Lat Pulldown | 45.0 | 12 |
| Wide-Grip Lat Pulldown | 55.0 | 10 |
| Wide-Grip Lat Pulldown | 60.0 | 5 |
| Flat Dumbbell Bench Press | 17.5 | 12 |
| Flat Dumbbell Bench Press | 17.5 | 12 |
| Flat Dumbbell Bench Press | 17.5 | 12 |
| Seated Cable Row | 50.0 | 12 |
| Seated Cable Row | 60.0 | 8 |
| Seated Cable Row | 65.0 | 8 |
| Seated Cable Face Pull | 25.0 | 8 |
| Seated Cable Face Pull | 25.0 | 8 |
| Seated Cable Face Pull | 20.0 | 8 |
| Nautilus Nitro Plus Pec Fly | 36.0 | 12 |
| Nautilus Nitro Plus Pec Fly | 43.0 | 12 |
| Nautilus Nitro Plus Pec Fly | 36.0 | 8 |
| Kroc Row | 22.5 | 15 |
| Underhand Cable Triceps Pushdown | 17.5 | 12 |
| Underhand Cable Triceps Pushdown | 25.0 | 12 |
| Underhand Cable Triceps Pushdown | 35.0 | 12 |
| One-Arm Cable Overhead Extension | 12.5 | 12 |
| One-Arm Cable Overhead Extension | 17.5 | 10 |
| One-Arm Cable Overhead Extension | 17.5 | 8 |
| Pinwheel Curl | 10.0 | 12 |
| Pinwheel Curl | 10.0 | 12 |
| Underhand Cable Skullcrushers | 17.5 | 12 |
| Underhand Cable Skullcrushers | 22.5 | 12 |
| EZ-Bar Preacher Curl | 17.5 | 12 |
| Cybex Chest Press | 40.5 | 12 |
| Cybex Chest Press | 36.0 | 10 |
| Cybex Chest Press | 31.5 | 8 |
2015-04-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Seated Dumbbell Press | 15.0 | 12 |
| Seated Dumbbell Press | 20.0 | 10 |
| Seated Dumbbell Press | 22.5 | 8 |
| Seated Dumbbell Press | 25.0 | 3 |
| Bent-Over Cable Rear Delt Raise | 5.0 | 12 |
| Bent-Over Cable Rear Delt Raise | 10.0 | 8 |
| Cable Crossover Lateral Raise | 10.0 | 8 |
| Lateral Dumbbell Raise | 7.5 | 5 |
| Lateral Dumbbell Raise | 5.0 | 8 |
| Front Plate Raise | 5.0 | 12 |
| Front Plate Raise | 15.0 | 5 |
| Barbell Rear Delt Row | 20.0 | 12 |
| Barbell Rear Delt Row | 40.0 | 12 |
| Barbell Rear Delt Row | 40.0 | 12 |
| V-Bar Lat Pulldown | 45.0 | 12 |
| V-Bar Lat Pulldown | 55.0 | 12 |
| Seated Cable Row | 50.0 | 12 |
| Seated Cable Row | 60.0 | 5 |
| Cable Face Pull | 22.5 | 12 |
| Cable Face Pull | 35.0 | 8 |
2015-04-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Seated Dumbbell Press | 17.5 | 5 |
| Seated Dumbbell Press | 22.5 | 5 |
| Seated Dumbbell Press | 25.0 | 5 |
| Seated Dumbbell Press | 27.5 | 5 |
| Seated Arnold Dumbbell Press | 12.5 | 12 |
| Seated Arnold Dumbbell Press | 12.5 | 10 |
| Seated Arnold Dumbbell Press | 12.5 | 8 |
| Cable Face Pull | 20.0 | 12 |
| Cable Face Pull | 22.5 | 12 |
| Cable Face Pull | 30.0 | 10 |
| One-Arm Cable Front Raise | 5.0 | 12 |
| One-Arm Cable Front Raise | 7.5 | 8 |
| Cable Overhead Triceps Extension | 17.5 | 12 |
| Cable Overhead Triceps Extension | 22.5 | 12 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 12 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 12 |
| Cable Crossover Lateral Raise | 12.0 | 8 |
| Cable Crossover Lateral Raise | 10.0 | 6 |
| Cable Crossover | 15.0 | 12 |
| Cable Crossover | 22.5 | 12 |
| Alternating Hammer Curl | 15.0 | 5 |
| Alternating Hammer Curl | 17.5 | 5 |
| Alternating Hammer Curl | 15.0 | 5 |
| Alternating Hammer Curl | 12.5 | 5 |
| Alternating Hammer Curl | 10.0 | 5 |
| Alternating Hammer Curl | 5.0 | 5 |
| Cable Reverse Curl | 30.0 | 10 |
| Cable Reverse Curl | 25.0 | 8 |
| Cable Reverse Curl | 22.5 | 6 |
| Cable Reverse Curl | 20.0 | 4 |
| Cybex Seated Overhead Press | 40.5 | 10 |
| Cybex Seated Overhead Press | 31.5 | 8 |
| Cybex Seated Overhead Press | 22.5 | 6 |
2015-04-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Barbell Bench Press | 40.0 | 10 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Cable Face Pull | 22.5 | 12 |
| Cable Face Pull | 25.0 | 12 |
| Cable Face Pull | 25.0 | 12 |
| V-Bar Lat Pulldown | 60.0 | 5 |
| V-Bar Lat Pulldown | 70.0 | 5 |
| V-Bar Lat Pulldown | 75.0 | 5 |
| V-Bar Lat Pulldown | 80.0 | 3 |
| Incline Dumbbell Bench Press | 20.0 | 12 |
| Incline Dumbbell Bench Press | 20.0 | 12 |
| Incline Dumbbell Bench Press | 20.0 | 12 |
| Straight-Arm Cable Pushdown | 30.0 | 12 |
| Straight-Arm Cable Pushdown | 45.0 | 12 |
| Straight-Arm Cable Pushdown | 45.0 | 12 |
| Nautilus Nitro Plus Pec Fly | 30.0 | 12 |
| Nautilus Nitro Plus Pec Fly | 36.0 | 12 |
| Nautilus Nitro Plus Pec Fly | 43.0 | 8 |
| Wide-Grip Seated Cable Row | 35.0 | 12 |
| Wide-Grip Seated Cable Row | 45.0 | 12 |
| Wide-Grip Seated Cable Row | 45.0 | 12 |
| Kneeling Rope Pushdown | 45.0 | 15 |
| Kneeling Rope Pushdown | 40.0 | 10 |
| Kneeling Rope Pushdown | 35.0 | 10 |
| Pinwheel Curl | 10.0 | 12 |
| Pinwheel Curl | 12.5 | 10 |
| Alternating Hammer Curl | 15.0 | 6 |
| Alternating Hammer Curl | 15.0 | 5 |
2015-04-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 22.5 | 12 |
| Cable Face Pull | 22.5 | 12 |
| Cable Face Pull | 22.5 | 12 |
| Overhead Press | 40.0 | 5 |
| Overhead Press | 50.0 | 5 |
| Overhead Press | 55.0 | 3 |
| Overhead Press | 60.0 | 2 |
| Cable Crossover Lateral Raise | 7.5 | 12 |
| Cable Crossover Lateral Raise | 10.0 | 12 |
| Cable Crossover Lateral Raise | 7.5 | 8 |
| One-Arm Cable Front Raise | 7.5 | 5 |
| Bent-Over Cable Rear Delt Raise | 5.0 | 8 |
| One-Arm Cable Front Raise | 5.0 | 8 |
| One-Arm Cable Front Raise | 5.0 | 8 |
| Bent-Over Cable Rear Delt Raise | 5.0 | 8 |
| Bent-Over Cable Rear Delt Raise | 5.0 | 8 |
| Cable Overhead Triceps Extension | 15.0 | 12 |
| Cable Overhead Triceps Extension | 17.5 | 12 |
| Cable Overhead Triceps Extension | 20.0 | 12 |
| One-Arm Rope Triceps Pushdown | 20.0 | 12 |
| One-Arm Rope Triceps Pushdown | 17.5 | 12 |
| Kneeling Rope Pushdown | 45.0 | 6 |
| Kneeling Rope Pushdown | 40.0 | 4 |
| Kneeling Rope Pushdown | 35.0 | 5 |
| Kneeling Rope Pushdown | 30.0 | 5 |
| Kneeling Rope Pushdown | 25.0 | 5 |
| Kneeling Rope Pushdown | 22.5 | 5 |
| Kneeling Rope Pushdown | 20.0 | 5 |
| Kneeling Rope Pushdown | 17.5 | 5 |
| Kneeling Rope Pushdown | 15.0 | 5 |
| Cable Reverse Curl | 12.5 | 12 |
| Cable Reverse Curl | 12.5 | 12 |
| Cable Reverse Curl | 12.5 | 12 |
| Pinwheel Curl | 7.0 | 12 |
| Pinwheel Curl | 7.0 | 12 |
| Alternating Hammer Curl | 10.0 | 6 |
| Alternating Hammer Curl | 9.0 | 6 |
| Alternating Hammer Curl | 8.0 | 6 |
| Alternating Hammer Curl | 7.0 | 6 |
| Isolateral Shoulder Press Machine | 20.0 | 12 |
| Isolateral Shoulder Press Machine | 20.0 | 8 |
2015-04-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Incline Barbell Bench Press | 20.0 | 10 |
| Incline Barbell Bench Press | 60.0 | 10 |
| Incline Barbell Bench Press | 65.0 | 8 |
| Incline Barbell Bench Press | 70.0 | 5 |
| Incline Barbell Bench Press | 75.0 | 5 |
| Incline Dumbbell Bench Press | 20.0 | 10 |
| Incline Dumbbell Bench Press | 20.0 | 10 |
| Pull Up | 0.0 | 4 |
| Neutral Chin Up | 0.0 | 3 |
| Neutral Chin Up | 0.0 | 3 |
| Neutral Chin Up | 0.0 | 3 |
| Cable Face Pull | 17.5 | 12 |
| Cable Face Pull | 20.0 | 12 |
| Cable Face Pull | 25.0 | 8 |
| Cable Reverse Curl | 10.0 | 12 |
| Cable Reverse Curl | 12.5 | 12 |
| Cable Reverse Curl | 15.0 | 12 |
| Cable Curl | 15.0 | 12 |
| Cable Curl | 17.5 | 12 |
| Cable Curl | 20.0 | 12 |
| Kneeling Rope Pushdown | 25.0 | 15 |
| Kneeling Rope Pushdown | 40.0 | 15 |
| Straight-Arm Cable Pushdown | 30.0 | 15 |
| Straight-Arm Cable Pushdown | 40.0 | 15 |
| Dumbbell Pullover | 10.0 | 15 |
| Dumbbell Pullover | 10.0 | 15 |
| Pinwheel Curl | 10.0 | 12 |
| Pinwheel Curl | 10.0 | 12 |
| Alternating Hammer Curl | 15.0 | 5 |
| Alternating Hammer Curl | 15.0 | 5 |
| Alternating Hammer Curl | 15.0 | 5 |
| Close-Grip Overhand Lat Pulldown | 50.0 | 12 |
| Close-Grip Overhand Lat Pulldown | 55.0 | 10 |
| Close-Grip Overhand Lat Pulldown | 60.0 | 8 |
2015-03-30
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 20 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 90 | 3 |
2015-03-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Seated Cable Face Pull | 25.0 | 8 |
| Seated Cable Face Pull | 20.0 | 10 |
| Straight-Arm Cable Pushdown | 15.0 | 15 |
| Straight-Arm Cable Pushdown | 30.0 | 15 |
| Straight-Arm Cable Pushdown | 40.0 | 12 |
| Incline Barbell Bench Press | 20.0 | 5 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Seated Cable Face Pull | 20.0 | 10 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Dumbbell Pullover | 12.5 | 12 |
| Dumbbell Pullover | 12.5 | 12 |
| Dumbbell Pullover | 12.5 | 12 |
| Seated Arnold Dumbbell Press | 15.0 | 5 |
| Seated Arnold Dumbbell Press | 15.0 | 5 |
| Seated Arnold Dumbbell Press | 17.5 | 5 |
| Close-Grip Overhand Lat Pulldown | 50.0 | 12 |
| Close-Grip Overhand Lat Pulldown | 55.0 | 8 |
| Close-Grip Overhand Lat Pulldown | 60.0 | 8 |
| Cybex Converging Plate Loaded Chest Press | 20.0 | 12 |
| Cybex Converging Plate Loaded Chest Press | 25.0 | 12 |
| Cybex Converging Plate Loaded Chest Press | 25.0 | 12 |
| Cybex Seated Plate-Loaded Chest-supported Row | 20.0 | 12 |
| Cybex Seated Plate-Loaded Chest-supported Row | 20.0 | 12 |
| Cybex Seated Plate-Loaded Chest-supported Row | 20.0 | 12 |
| Nautilus Nitro Plus Pec Fly | 30.0 | 12 |
| Nautilus Nitro Plus Pec Fly | 36.0 | 12 |
| Nautilus Nitro Plus Pec Fly | 36.0 | 12 |
| Kneeling Rope Pushdown | 40.0 | 15 |
| Kneeling Rope Pushdown | 45.0 | 15 |
| Kneeling Rope Pushdown | 45.0 | 15 |
| Pinwheel Curl | 10.0 | 15 |
| Pinwheel Curl | 10.0 | 10 |
| Dumbbell Hammer Curl | 10.0 | 8 |
2015-03-26
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Nautilus Nitro Plus Pec Fly | 30.0 | 12 |
| Nautilus Nitro Plus Pec Fly | 36.0 | 12 |
| Nautilus Nitro Plus Pec Fly | 43.0 | 8 |
| Incline Barbell Bench Press | 30.0 | 5 |
| Incline Barbell Bench Press | 50.0 | 5 |
| Incline Barbell Bench Press | 60.0 | 5 |
| Incline Barbell Bench Press | 65.0 | 5 |
| Cybex Converging Plate Loaded Chest Press | 15.0 | 12 |
| Cybex Converging Plate Loaded Chest Press | 20.0 | 12 |
| Cybex Converging Plate Loaded Chest Press | 30.0 | 12 |
| Incline Dumbbell Fly | 10.0 | 12 |
| Incline Dumbbell Fly | 12.5 | 12 |
| Incline Dumbbell Fly | 12.5 | 12 |
| Nautilus Nitro Plus Vertical Chest | 43.0 | 15 |
| Nautilus Nitro Plus Vertical Chest | 43.0 | 10 |
| Cable Crossover | 15.0 | 15 |
| Cable Crossover | 25.0 | 10 |
| Barbell Curl | 20.0 | 12 |
| Barbell Curl | 25.0 | 5 |
| Pinwheel Curl | 7.5 | 15 |
| Seated Incline Dumbbell Curl | 7.5 | 8 |
| Pinwheel Curl | 7.5 | 12 |
| Seated Incline Dumbbell Curl | 7.5 | 10 |
2015-03-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Pull Up | 0.0 | 5 |
| Pull Up | 0.0 | 3 |
| Pull Up | 0.0 | 3 |
| Pull Up | 0.0 | 3 |
| Lat Pulldown | 45.0 | 12 |
| Lat Pulldown | 55.0 | 12 |
| Lat Pulldown | 60.0 | 8 |
| Seated Cable Row | 55.0 | 12 |
| Seated Cable Row | 55.0 | 12 |
| Seated Cable Row | 55.0 | 12 |
| Underhand Cable Skullcrushers | 15.0 | 12 |
| Underhand Cable Skullcrushers | 17.5 | 12 |
| Underhand Cable Skullcrushers | 17.5 | 12 |
| Underhand Cable Skullcrushers | 17.5 | 12 |
| Cable Face Pull | 15.0 | 15 |
| Cable Face Pull | 15.0 | 10 |
| Cable Face Pull | 15.0 | 5 |
| Cable Face Pull | 15.0 | 5 |
| Cable Face Pull | 15.0 | 5 |
| Cable Face Pull | 15.0 | 10 |
| Cable Face Pull | 15.0 | 10 |
| Cable Face Pull | 15.0 | 5 |
| Cable Face Pull | 15.0 | 5 |
| Cable Face Pull | 15.0 | 5 |
| Cable Face Pull | 15.0 | 5 |
| Close Grip Barbell Bench Press | 50.0 | 5 |
| Close Grip Barbell Bench Press | 65.0 | 3 |
| Close Grip Barbell Bench Press | 55.0 | 5 |
| Close Grip Barbell Bench Press | 55.0 | 5 |
| Overhead Rope Triceps Extension | 17.5 | 12 |
| Kneeling Rope Pushdown | 22.5 | 20 |
| Kneeling Rope Pushdown | 22.5 | 10 |
| Kneeling Rope Pushdown | 22.5 | 10 |
| Seated Calf Raise Machine | 50.0 | 12 |
| Seated Calf Raise Machine | 50.0 | 10 |
| Seated Calf Raise Machine | 50.0 | 10 |
| Standing Calf Raise Machine | 40.5 | 15 |
| Standing Calf Raise Machine | 40.5 | 10 |
| Standing Calf Raise Machine | 40.5 | 10 |
| Standing Calf Raise Machine | 40.5 | 5 |
2015-03-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 100.0 | 3 |
| Barbell Front Squat | 40.0 | 12 |
| Barbell Front Squat | 45.0 | 12 |
| Barbell Front Squat | 50.0 | 12 |
| Single Leg Press | 50.0 | 10 |
| Single Leg Press | 50.0 | 8 |
| Decline Crunch | 0.0 | 12 |
| Decline Plate Press Sit Up | 2.5 | 12 |
| Decline Plate Press Sit Up | 2.5 | 12 |
| Lying Leg Curl Machine | 20.0 | 15 |
| Lying Leg Curl Machine | 28.0 | 12 |
| Lying Leg Curl Machine | 30.0 | 12 |
| Lying Leg Curl Machine | 35.0 | 12 |
| Romanian Deadlift | 55.0 | 5 |
| Romanian Deadlift | 70.0 | 5 |
| Romanian Deadlift | 80.0 | 5 |
| Romanian Deadlift | 80.0 | 5 |
| Hyperextension | 0.0 | 6 |
| Hyperextension | 0.0 | 6 |
| Hyperextension | 0.0 | 6 |
2015-03-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Seated Barbell Press | 40.0 | 5 |
| Seated Barbell Press | 40.0 | 5 |
| Seated Barbell Press | 50.0 | 3 |
| Seated Barbell Press | 50.0 | 3 |
| Overhead Press | 55.0 | 3 |
| Overhead Press | 55.0 | 3 |
| Seated Arnold Dumbbell Press | 12.5 | 10 |
| Seated Arnold Dumbbell Press | 12.5 | 8 |
| Seated Arnold Dumbbell Press | 12.5 | 8 |
| Close Grip Barbell Bench Press | 30.0 | 12 |
| Close Grip Barbell Bench Press | 50.0 | 5 |
| Close Grip Barbell Bench Press | 60.0 | 5 |
| Close Grip Barbell Bench Press | 60.0 | 5 |
| Underhand Cable Skullcrushers | 15.0 | 12 |
| Underhand Cable Skullcrushers | 15.0 | 12 |
| Overhead Rope Triceps Extension | 10.0 | 12 |
| Overhead Rope Triceps Extension | 15.0 | 12 |
| Overhead Rope Triceps Extension | 17.5 | 12 |
| Overhead Rope Triceps Extension | 17.5 | 12 |
| Barbell Front Raise | 20.0 | 6 |
| Barbell Front Raise | 20.0 | 6 |
| Barbell Front Raise | 20.0 | 6 |
| Leaning One-Arm Cable Lateral Raise | 5.0 | 20 |
| Leaning One-Arm Cable Lateral Raise | 5.0 | 10 |
| Leaning One-Arm Cable Lateral Raise | 5.0 | 10 |
| Kneeling Rope Pushdown | 30.0 | 20 |
| Kneeling Rope Pushdown | 30.0 | 5 |
| Kneeling Rope Pushdown | 30.0 | 5 |
| Kneeling Rope Pushdown | 30.0 | 5 |
| Kneeling Rope Pushdown | 30.0 | 5 |
2015-03-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 20.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Flat Barbell Bench Press | 70.0 | 5 |
| Pinwheel Curl | 7.5 | 5 |
| Pinwheel Curl | 12.5 | 5 |
| Pinwheel Curl | 12.5 | 5 |
| Incline Barbell Bench Press | 20.0 | 5 |
| Incline Barbell Bench Press | 40.0 | 12 |
| Incline Barbell Bench Press | 40.0 | 12 |
| Incline Barbell Bench Press | 40.0 | 12 |
| Flat Dumbbell Bench Press | 17.5 | 10 |
| Flat Dumbbell Bench Press | 17.5 | 10 |
| Barbell Curl | 20.0 | 12 |
| Barbell Curl | 20.0 | 12 |
| Barbell Curl | 20.0 | 12 |
| Seated Machine Fly | 31.5 | 25 |
| Seated Machine Fly | 31.5 | 15 |
| Seated Machine Fly | 31.5 | 20 |
| Seated Machine Fly | 31.5 | 5 |
| Seated Machine Fly | 31.5 | 5 |
| Seated Machine Fly | 31.5 | 5 |
| Seated Machine Fly | 31.5 | 5 |
| Cable Preacher Curl | 15.0 | 30 |
| Cable Preacher Curl | 15.0 | 10 |
2015-03-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Pull Up | 0.0 | 5 |
| Pull Up | 0.0 | 3 |
| Sumo Deadlift | 127.5 | 5 |
| Sumo Deadlift | 145.0 | 3 |
| Sumo Deadlift | 160.0 | 1 |
| Sumo Deadlift | 170.0 | 1 |
| Sumo Deadlift | 110.0 | 6 |
| Barbell Overhead Carry | 25.0 | 50 |
| Barbell Overhead Carry | 35.0 | 50 |
| Barbell Curl Reverse 21s | 15.0 | 7 |
| Barbell Curl | 20.0 | 7 |
| Barbell Curl | 30.0 | 5 |
2015-03-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Barbell Bench Press | 40.0 | 10 |
| Flat Barbell Bench Press | 50.0 | 5 |
| Flat Barbell Bench Press | 60.0 | 5 |
| Flat Barbell Bench Press | 62.5 | 3 |
| Flat Barbell Bench Press | 70.0 | 10 |
| Flat Barbell Bench Press | 75.0 | 3 |
| Flat Barbell Bench Press | 77.5 | 1 |
| Flat Barbell Bench Press | 60.0 | 10 |
| Seated Dumbbell Press | 17.5 | 10 |
| Seated Dumbbell Press | 20.0 | 10 |
| Kneeling Rope Pushdown | 30.0 | 10 |
| Kneeling Rope Pushdown | 40.0 | 10 |
| Kneeling Rope Pushdown | 50.0 | 10 |
| Kneeling Rope Pushdown | 60.0 | 3 |
| Cable Face Pull | 17.5 | 10 |
| Cable Face Pull | 22.5 | 10 |
| Cable Face Pull | 25.0 | 10 |
| Rear Delt Machine Fly | 22.5 | 10 |
| Rear Delt Machine Fly | 31.5 | 10 |
| Rear Delt Machine Fly | 36.0 | 10 |
| Seated Machine Fly | 36.0 | 10 |
| Seated Machine Fly | 45.0 | 10 |
| Seated Machine Fly | 54.0 | 10 |
2015-03-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Overhead Press | 20.0 | 5 |
| Overhead Press | 50.0 | 5 |
| Overhead Press | 55.0 | 3 |
| Overhead Press | 57.5 | 5 |
| Overhead Press | 60.0 | 1 |
| Overhead Press | 65.0 | 1 |
| Overhead Press | 67.5 | 1 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Barbell Squat | 105.0 | 5 |
| Barbell Squat | 112.5 | 3 |
| Barbell Squat | 117.5 | 2 |
| Barbell Squat | 100.0 | 5 |
| T-Bar Row | 30.0 | 10 |
| T-Bar Row | 40.0 | 10 |
| Close Grip Barbell Bench Press | 42.5 | 10 |
| Close Grip Barbell Bench Press | 45.0 | 10 |
| Close Grip Barbell Bench Press | 50.0 | 12 |
| Distanced One-Arm Rope Triceps Pushdown | 22.5 | 10 |
| Distanced One-Arm Rope Triceps Pushdown | 25.0 | 5 |
| Rope Push Down | 40.0 | 10 |
| Rope Push Down | 45.0 | 12 |
2015-02-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 25.0 | 10 |
| Cable Face Pull | 35.0 | 10 |
| Neutral Chin Up | 0.0 | 5 |
| Flat Barbell Bench Press | 20.0 | 10 |
| Flat Barbell Bench Press | 50.0 | 5 |
| Flat Barbell Bench Press | 57.5 | 3 |
| Flat Barbell Bench Press | 65.0 | 10 |
| Flat Barbell Bench Press | 50.0 | 20 |
| Overhead Press | 60.0 | 2 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 87.5 | 3 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 112.5 | 5 |
| Barbell Squat | 115.0 | 3 |
| Barbell Squat | 100.0 | 5 |
| Sumo Deadlift | 117.5 | 3 |
| Sumo Deadlift | 135.0 | 3 |
| Sumo Deadlift | 152.5 | 4 |
| Deadlift | 152.5 | 1 |
| Dumbbell Goblet Squat | 25.0 | 10 |
| Dumbbell Goblet Squat Isometric Hold | 25.0 | 15 |
2015-02-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Flat Dumbbell Bench Press | 16.0 | 10 |
| Flat Dumbbell Bench Press | 20.0 | 5 |
| Flat Dumbbell Bench Press | 24.0 | 5 |
| Flat Dumbbell Bench Press | 26.0 | 5 |
| Flat Dumbbell Bench Press | 30.0 | 5 |
| Cable Crossover | 14.0 | 10 |
| Cable Crossover | 21.0 | 10 |
| Cable Crossover | 32.0 | 5 |
| Distanced One-Arm Rope Triceps Pushdown | 14.0 | 10 |
| Distanced One-Arm Rope Triceps Pushdown | 16.0 | 10 |
| Distanced One-Arm Rope Triceps Pushdown | 18.0 | 10 |
| Distanced One-Arm Rope Triceps Pushdown | 21.0 | 10 |
| Cable Lunge | 21.0 | 5 |
| Cable Lunge | 27.5 | 5 |
| Standing One-Arm Cable Row | 16.0 | 10 |
| Standing One-Arm Cable Row | 27.0 | 10 |
| Kroc Row | 20.0 | 10 |
| Kroc Row | 26.0 | 10 |
| Dumbbell Shrug | 30.0 | 15 |
| Cable Shrug | 32.0 | 15 |
| Cable Shrug | 36.0 | 15 |
| Dumbbell Shrug | 30.0 | 15 |
| Dumbbell Hammer Curl | 10.0 | 10 |
| Dumbbell Hammer Curl | 12.0 | 10 |
| Dumbbell Hammer Curl | 14.0 | 10 |
2015-02-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Overhead Press | 20.0 | 5 |
| Overhead Press | 42.5 | 5 |
| Overhead Press | 50.0 | 3 |
| Overhead Press | 55.0 | 5 |
| Overhead Press | 42.5 | 10 |
| Incline Barbell Bench Press | 20.0 | 10 |
| Incline Barbell Bench Press | 40.0 | 10 |
| Incline Barbell Bench Press | 50.0 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 5 |
| Standing One-Arm Cable Rear Delt Fly | 12.5 | 5 |
| High Cable Rear Delt Fly | 10.0 | 10 |
| High Cable Rear Delt Fly | 12.5 | 10 |
| Leaning One-Arm Cable Lateral Raise | 7.5 | 10 |
| Leaning One-Arm Cable Lateral Raise | 10.0 | 10 |
| Lat Pulldown | 55.0 | 10 |
| Lat Pulldown | 65.0 | 10 |
| Lat Pulldown | 70.0 | 5 |
| One-Arm Rope Triceps Pushdown | 22.5 | 8 |
| One-Arm Rope Triceps Pushdown | 25.0 | 8 |
| One-Arm Rope Triceps Pushdown | 30.0 | 4 |
| Rope Push Down | 40.0 | 8 |
| Rope Push Down | 45.0 | 5 |
| Cable Face Pull | 20.0 | 10 |
| Cable Face Pull | 25.0 | 10 |
| Cable Face Pull | 30.0 | 5 |
| Cable Face Pull | 35.0 | 5 |
| Seated Incline Dumbbell Curl | 7.5 | 10 |
2015-02-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Sumo Deadlift | 100.0 | 5 |
| Sumo Deadlift | 110.0 | 5 |
| Sumo Deadlift | 127.5 | 5 |
| Sumo Deadlift | 145.0 | 7 |
| Sumo Deadlift | 110.0 | 7 |
| Seated Cable Row | 50.0 | 10 |
| Seated Cable Row | 60.0 | 10 |
| Wide-Grip Parallel-Bar Lat Pulldown | 50.0 | 10 |
| Wide-Grip Parallel-Bar Lat Pulldown | 60.0 | 10 |
| Wide-Grip Parallel-Bar Lat Pulldown | 70.0 | 5 |
| Above-The-Knee Rack Pull | 100.0 | 3 |
| Above-The-Knee Rack Pull | 140.0 | 3 |
| Above-The-Knee Rack Pull | 200.0 | 1 |
2015-02-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 30.0 | 10 |
| Cable Face Pull | 40.0 | 10 |
| V-Bar Lat Pulldown | 50.0 | 10 |
| V-Bar Lat Pulldown | 65.0 | 10 |
| Flat Barbell Bench Press | 20.0 | 5 |
| Flat Barbell Bench Press | 45.0 | 5 |
| Flat Barbell Bench Press | 52.5 | 5 |
| Flat Barbell Bench Press | 60.0 | 15 |
| Flat Barbell Bench Press | 40.0 | 20 |
| Overhead Press | 20.0 | 10 |
| Overhead Press | 30.0 | 10 |
| Overhead Press | 40.0 | 10 |
| Distanced One-Arm Rope Triceps Pushdown | 20.0 | 10 |
| Distanced One-Arm Rope Triceps Pushdown | 22.5 | 5 |
2015-02-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cable Face Pull | 22.5 | 15 |
| Pull Up | 0.0 | 4 |
| Cable Face Pull | 30.0 | 15 |
| Standing One-Arm Cable Rear Delt Fly | 10.0 | 10 |
| Standing One-Arm Cable Rear Delt Fly | 12.5 | 10 |
| Barbell Squat | 20.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 92.5 | 5 |
| Barbell Squat | 105.0 | 8 |
| Barbell Squat | 80.0 | 15 |
| Snatch-Grip Deadlift | 80.0 | 5 |
| Snatch-Grip Deadlift | 100.0 | 2 |
| Distanced One-Arm Rope Triceps Pushdown | 17.5 | 10 |