| Suspension Trainer Inverted Rows | 5.0 | 5 |
| Suspension Trainer Inverted Rows | 5.0 | 5 |
| Suspension Trainer Inverted Rows | 5.0 | 5 |
| Suspension Trainer Inverted Rows | 5.0 | 5 |
| Suspension Trainer Push-ups | 3.0 | 3 |
| Suspension Trainer Push-ups | 3.0 | 3 |
| Triceps Pushdown | 19.0 | 8 |
| Triceps Pushdown | 21.5 | 8 |
| Triceps Pushdown | 22.5 | 8 |
| Triceps Pushdown | 22.5 | 8 |
2013-09-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Incline Bench Press | 40.0 | 5 |
| Barbell Incline Bench Press | 40.0 | 5 |
| Barbell Incline Bench Press | 64.0 | 2 |
| Barbell Incline Bench Press | 64.0 | 4 |
| Barbell Incline Bench Press | 60.0 | 6 |
| Barbell Incline Bench Press | 54.0 | 8 |
| Barbell Incline Bench Press | 50.0 | 10 |
| Dumbbell Side Lateral Raise | 4.5 | 8 |
| Dumbbell Side Lateral Raise | 4.5 | 12 |
| Incline Dumbbell Flyes | 9.5 | 6 |
| Incline Dumbbell Flyes | 9.5 | 6 |
| Incline Dumbbell Flyes | 9.5 | 6 |
| Pendlay Row | 90.0 | 1 |
| Pendlay Row | 75.0 | 2 |
| Pendlay Row | 80.0 | 3 |
| Pendlay Row | 70.0 | 4 |
| Pendlay Row | 70.0 | 5 |
| Rear Delt Fly | 4.5 | 8 |
| Rear Delt Fly | 4.5 | 8 |
| Straight Arm Pulldown | 15.0 | 8 |
| Straight Arm Pulldown | 15.0 | 8 |
| Straight Arm Pulldown | 15.0 | 8 |
| Straight Arm Pulldown | 15.0 | 8 |
| Wide-Grip Pull-Up | 1.0 | NA |
| Wide-Grip Pull-Up | 2.0 | NA |
| Wide-Grip Pull-Up | 3.0 | NA |
| Wide-Grip Pull-Up | 4.0 | NA |
2013-09-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Curl | 20.0 | 8 |
| Barbell Curl | 20.0 | 8 |
| Barbell Incline Bench Press | 70.0 | 2 |
| Barbell Incline Bench Press | 60.0 | 4 |
| Barbell Incline Bench Press | 50.0 | 6 |
| Barbell Incline Bench Press | 50.0 | 8 |
| Barbell Incline Bench Press | 40.0 | 10 |
| Barbell Incline Bench Press | 30.0 | 8 |
| Barbell Shrug | 60.0 | 20 |
| Barbell Shrug | 70.0 | 15 |
| Barbell Squat | 80.0 | 4 |
| Barbell Squat | 100.0 | 6 |
| Barbell Squat | 80.0 | 6 |
| Barbell Squat | 65.0 | 8 |
| Barbell Squat | 60.0 | 10 |
| Barbell Squat | 60.0 | 12 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Incline Dumbbell Flyes | 9.5 | 6 |
| Incline Dumbbell Flyes | 9.5 | 6 |
| Incline Dumbbell Flyes | 9.5 | 6 |
| Triceps Pushdown | 14.0 | 8 |
| Triceps Pushdown | 16.0 | 8 |
| Triceps Pushdown | 18.0 | 8 |
| Triceps Pushdown | 20.0 | 8 |
| V-Bar Pulldown | 40.0 | 8 |
| V-Bar Pulldown | 40.0 | 8 |
| Yates Row | 68.0 | 4 |
| Yates Row | 68.0 | 6 |
| Yates Row | 63.0 | 8 |
| Yates Row | 58.0 | 10 |
| Yates Row | 58.0 | 12 |
| Yates Row | 58.0 | 8 |
2013-09-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 50.0 | 3 |
| Barbell Bench Press | 70.0 | 1 |
| Barbell Bench Press | 76.0 | 4 |
| Hammer Dumbbell Curl | 9.5 | 8 |
| Hammer Dumbbell Curl | 9.5 | 8 |
| Incline Dumbbell Bench Press | 17.5 | 4 |
| Incline Dumbbell Bench Press | 17.5 | 6 |
| Incline Dumbbell Bench Press | 17.5 | 8 |
| Incline Dumbbell Bench Press | 17.5 | 10 |
| Incline Dumbbell Bench Press | 17.5 | 10 |
| Incline Dumbbell Bench Press | 17.5 | 8 |
| Incline Dumbbell Bench Press | 17.5 | 6 |
| Incline Dumbbell Bench Press | 17.5 | 4 |
| Incline Dumbbell Bench Press | 17.5 | 4 |
| Incline Dumbbell Bench Press | 17.5 | 6 |
| Incline Dumbbell Bench Press | 17.5 | 8 |
| Incline Dumbbell Bench Press | 17.5 | 10 |
| Incline Dumbbell Bench Press | 17.5 | 10 |
| Incline Dumbbell Bench Press | 17.5 | 8 |
| Incline Dumbbell Bench Press | 17.5 | 6 |
| Incline Dumbbell Bench Press | 17.5 | 4 |
| Incline Dumbbell Bench Press | 17.5 | 4 |
| Incline Dumbbell Bench Press | 17.5 | 6 |
| Incline Dumbbell Bench Press | 17.5 | 8 |
| Incline Dumbbell Bench Press | 17.5 | 10 |
| Incline Dumbbell Flyes | 9.5 | 6 |
| Incline Dumbbell Flyes | 9.5 | 6 |
| Incline Dumbbell Flyes | 9.5 | 6 |
| Standing One-Arm Dumbbell Shoulder Press | 9.5 | 8 |
| Standing One-Arm Dumbbell Shoulder Press | 9.5 | 8 |
| Standing Zottman Dumbbell Curls | 9.5 | 5 |
| Standing Zottman Dumbbell Curls | 9.5 | 5 |
2013-09-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Ball Slams | 5.0 | 7.5 |
| Ball Slams | 5.0 | 7.5 |
| Ball Slams | 5.0 | 7.5 |
| Band Pull Aparts | 10.0 | 10.0 |
| Band Pull Aparts | 10.0 | 10.0 |
| Band Pull Aparts | 10.0 | 10.0 |
| Barbell Incline Bench Press | 30.0 | 5.0 |
| Barbell Incline Bench Press | 30.0 | 5.0 |
| Barbell Incline Bench Press | 40.0 | 5.0 |
| Barbell Incline Bench Press | 47.5 | 5.0 |
| Barbell Incline Bench Press | 54.0 | 10.0 |
| Barbell Squat | 50.0 | 5.0 |
| Barbell Squat | 70.0 | 5.0 |
| Barbell Squat | 81.0 | 5.0 |
| Barbell Squat | 92.0 | 7.0 |
| Bent-Arm Barbell Pullover | 7.0 | 10.0 |
| Bent-Arm Barbell Pullover | 11.0 | 10.0 |
| Chin-Up | 7.0 | NA |
| Chin-Up | 5.0 | NA |
| Chin-Up | 3.0 | NA |
| Goblet Squat (kettlebell) | 12.0 | 10.0 |
| Goblet Squat (kettlebell) | 12.0 | 10.0 |
| High Knees | 10.0 | 10.0 |
| High Knees | 10.0 | 10.0 |
| High Knees | 10.0 | 10.0 |
| Hyperextension | 10.0 | 10.0 |
| Hyperextension | 10.0 | 10.0 |
| Power Clean | 40.0 | 3.0 |
| Power Clean | 45.0 | 3.0 |
| Power Clean | 50.0 | 3.0 |
| Power Clean | 55.0 | 3.0 |
| Power Clean | 60.0 | 3.0 |
| Squat Stretch | 0.2 | NA |
| Squat Stretch | 0.2 | NA |
| Squat Stretch | 0.2 | NA |
| Standing Front Barbell Raise Over Head | 11.0 | 10.0 |
| Standing Front Barbell Raise Over Head | 11.0 | 10.0 |
| Straight Arm Pulldown | 10.0 | 10.0 |
| Straight Arm Pulldown | 10.0 | 10.0 |
| Wide-Grip Pull-Up | 1.0 | NA |
| Wide-Grip Pull-Up | 2.0 | NA |
| Wide-Grip Pull-Up | 1.0 | NA |
| Wide-Grip Pull-Up | 1.0 | NA |
2013-09-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Standing Calf Raise | 100 | NA |
| Standing Calf Raises | 100 | NA |
2013-09-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Ball Slams | 5.0 | 7.5 |
| Ball Slams | 5.0 | 7.5 |
| Ball Slams | 5.0 | 7.5 |
| Band Pull Aparts | 10.0 | 10.0 |
| Band Pull Aparts | 10.0 | 10.0 |
| Band Pull Aparts | 10.0 | 10.0 |
| Barbell Squat | 42.5 | 3.0 |
| Barbell Squat | 76.0 | 3.0 |
| Barbell Squat | 86.0 | 3.0 |
| Barbell Squat | 97.0 | 3.0 |
| Barbell Squat | 40.0 | 3.0 |
| Behind the Neck Push Press | 40.0 | 3.0 |
| Bent Over Barbell Row | 40.0 | 3.0 |
| Front Barbell Squat | 40.0 | 3.0 |
| Goblet Squat (kettlebell) | 12.0 | 10.0 |
| Goblet Squat (kettlebell) | 12.0 | 10.0 |
| High Knees | 10.0 | 10.0 |
| High Knees | 10.0 | 10.0 |
| High Knees | 10.0 | 10.0 |
| Kettlebell Press | 20.0 | 5.0 |
| Neck Extension - Harness | 5.0 | 10.0 |
| Neck Flexion - Harness | 5.0 | 10.0 |
| Power Clean | 40.0 | 5.0 |
| Power Clean | 40.0 | 5.0 |
| Power Clean | 46.0 | 10.0 |
| Power Clean | 40.0 | 3.0 |
| Push Press | 40.0 | 3.0 |
| Romanian Deadlift | 40.0 | 3.0 |
| Squat Stretch | 0.2 | NA |
| Squat Stretch | 0.2 | NA |
| Squat Stretch | 0.2 | NA |
| Standing Calf Raise | 50.0 | NA |
| Standing Calf Raise | 50.0 | NA |
| Standing Calf Raises | 50.0 | NA |
| Standing Calf Raises | 50.0 | NA |
| Straight Arm Pulldown | 10.0 | 10.0 |
| Straight Arm Pulldown | 10.0 | 10.0 |
| Yates Row | 40.0 | 3.0 |
2013-09-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Standing Calf Raise | 40 | NA |
| Standing Calf Raise | 40 | NA |
| Standing Calf Raise | 20 | NA |
| Standing Calf Raises | 40 | NA |
| Standing Calf Raises | 40 | NA |
| Standing Calf Raises | 20 | NA |
| Wide-Grip Pull-Up | 3 | NA |
2013-09-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 100.0 | 5 |
| Barbell Deadlift | 115.0 | 5 |
| Barbell Deadlift | 130.0 | 6 |
| Barbell Pin Press | 50.0 | 1 |
| Barbell Pin Press | 70.0 | 1 |
| Barbell Pin Press | 75.0 | 1 |
| Chin-Up | 3.0 | NA |
| Chin-Up | 3.0 | NA |
| Front Barbell Squat | 40.0 | 5 |
| Front Barbell Squat | 40.0 | 5 |
| Front Barbell Squat | 60.0 | 5 |
| Front Barbell Squat | 69.0 | 5 |
| Front Barbell Squat | 77.5 | 5 |
| Goblet Squat (kettlebell) | 12.0 | 10 |
| Goblet Squat (kettlebell) | 12.0 | 10 |
| High Knees | 10.0 | 10 |
| High Knees | 10.0 | 10 |
| High Knees | 10.0 | 10 |
| Incline Dumbbell Row | 20.0 | 5 |
| Incline Dumbbell Row | 20.0 | 5 |
| Squat Stretch | 0.2 | NA |
| Squat Stretch | 0.2 | NA |
| Squat Stretch | 0.2 | NA |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 37.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 10 |
| Standing Calf Raise | 60.0 | NA |
| Standing Calf Raise | 40.0 | NA |
| Standing Calf Raises | 60.0 | NA |
| Standing Calf Raises | 40.0 | NA |
| Stiff Leg Barbell Good Morning | 42.5 | 5 |
| Stiff Leg Barbell Good Morning | 42.5 | 5 |
| Straight Arm Pulldown | 10.0 | 10 |
| Straight Arm Pulldown | 10.0 | 10 |
2013-09-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 10 |
| Barbell Bench Press | 30.0 | 10 |
| Barbell Bench Press | 70.0 | 2 |
| Barbell Bench Press | 70.0 | 2 |
| Barbell Bench Press | 60.0 | 2 |
| Barbell Bench Press | 60.0 | 3 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 55.0 | 2 |
| Barbell Bench Press | 55.0 | 3 |
| Barbell Bench Press | 55.0 | 4 |
| Barbell Squat | 30.0 | 3 |
| Barbell Squat | 30.0 | 3 |
| Barbell Squat | 20.0 | 3 |
| Barbell Squat | 20.0 | 3 |
| Barbell Squat | 20.0 | 3 |
| Barbell Squat | 44.0 | 15 |
| Barbell Squat | 60.0 | 3 |
| Barbell Squat | 80.0 | 3 |
| Barbell Squat | 100.0 | 1 |
| Bent Over Barbell Row | 30.0 | 3 |
| Bent Over Barbell Row | 30.0 | 3 |
| Bent Over Barbell Row | 20.0 | 3 |
| Bent Over Barbell Row | 20.0 | 3 |
| Bent Over Barbell Row | 20.0 | 3 |
| Clean | 30.0 | 3 |
| Clean | 30.0 | 3 |
| Clean | 20.0 | 3 |
| Clean | 20.0 | 3 |
| Clean | 20.0 | 3 |
| Front Barbell Squat | 30.0 | 3 |
| Front Barbell Squat | 30.0 | 3 |
| Front Barbell Squat | 20.0 | 3 |
| Front Barbell Squat | 20.0 | 3 |
| Front Barbell Squat | 20.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 20.0 | 3 |
| Standing Dumbbell Shoulder Press | 9.5 | 5 |
| Standing Dumbbell Shoulder Press | 9.5 | 5 |
| Standing Dumbbell Shoulder Press | 21.0 | 2 |
| Standing Dumbbell Shoulder Press | 17.0 | 2 |
| Standing Dumbbell Shoulder Press | 17.0 | 3 |
| Standing Dumbbell Shoulder Press | 17.0 | 5 |
| Standing Dumbbell Shoulder Press | 17.0 | 2 |
| Standing Dumbbell Shoulder Press | 17.0 | 3 |
| Standing Dumbbell Shoulder Press | 17.0 | 5 |
| Stiff Leg Barbell Good Morning | 30.0 | 3 |
| Stiff Leg Barbell Good Morning | 30.0 | 3 |
| Stiff Leg Barbell Good Morning | 20.0 | 3 |
| Stiff Leg Barbell Good Morning | 20.0 | 3 |
| Stiff Leg Barbell Good Morning | 20.0 | 3 |
2013-09-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Goblet Squat (kettlebell) | 10.0 | 10 |
| Kettlebell Deadlift | 10.0 | 10 |
| Kettlebell Figure 8 | 10.0 | 10 |
| Kettlebell Halo | 10.0 | 10 |
| Kettlebell Lunge | 10.0 | 10 |
| Kettlebell One-Leg Deadlift | 10.0 | 10 |
| Kettlebell Press | 10.0 | 10 |
| Kettlebell Sumo High Pull | 10.0 | 10 |
| One-Arm Kettlebell Snatch | 10.0 | 10 |
| One-Arm Kettlebell Swing | 10.0 | 10 |
| Other Weightlifting | 10.0 | 10 |
| Parallel-Grip Pull-Up | 5.0 | NA |
| Snatch Grip Behind the Neck Press | 21.5 | 10 |
| Straight Arm Pulldown | 10.0 | 10 |
| Two-Arm Kettlebell Swing | 10.0 | 10 |
2013-09-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 57.5 | 5 |
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 60.0 | 5 |
| Barbell Incline Bench Press | 50.0 | 5 |
| Barbell Incline Bench Press | 55.0 | 5 |
| Barbell Incline Bench Press | 60.0 | 5 |
| Barbell Incline Bench Press | 62.5 | 5 |
| Barbell Incline Bench Press | 55.0 | 5 |
| Barbell Incline Bench Press | 57.5 | 5 |
| Barbell Squat | 45.0 | 30 |
| Barbell Squat | 15.0 | 3 |
| Barbell Squat | 17.5 | 3 |
| Barbell Squat | 21.5 | 3 |
| Bent Over Barbell Row | 15.0 | 3 |
| Bent Over Barbell Row | 17.5 | 3 |
| Bent Over Barbell Row | 21.5 | 3 |
| Bird-Dog | 8.0 | 8 |
| Bird-Dog | 10.0 | 10 |
| Chin-Up | 3.0 | NA |
| Clean | 15.0 | 3 |
| Clean | 17.5 | 3 |
| Clean | 21.5 | 3 |
| Front Barbell Squat | 15.0 | 3 |
| Front Barbell Squat | 17.5 | 3 |
| Front Barbell Squat | 21.5 | 3 |
| Incline Dumbbell Row | 6.0 | 1 |
| Incline Dumbbell Row | 7.0 | 1 |
| Incline Dumbbell Row | 9.5 | 1 |
| Incline Dumbbell Row | 13.5 | 1 |
| Neck Extension - Harness | 2.0 | 10 |
| Neck Extension - Harness | 5.0 | 10 |
| Neck Flexion - Harness | 2.0 | 10 |
| Neck Flexion - Harness | 5.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 15.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 17.5 | 3 |
| Standing Barbell Shoulder Press (OHP) | 21.5 | 3 |
| Standing One-Arm Dumbbell Shoulder Press | 13.5 | 3 |
| Standing One-Arm Dumbbell Shoulder Press | 20.0 | 2 |
| Standing One-Arm Dumbbell Shoulder Press | 21.0 | 3 |
| Stiff Leg Barbell Good Morning | 15.0 | 3 |
| Stiff Leg Barbell Good Morning | 17.5 | 3 |
| Stiff Leg Barbell Good Morning | 21.5 | 3 |
2013-09-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Recreational Swimming | 25 | NA |
2013-09-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cycling | 21 | NA |
| Cycling | 25 | NA |
2013-08-31
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Recreational Swimming | 23 | NA |
2013-08-30
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Cycling | 25.6 | NA |
| Cycling | 25.3 | NA |
| Recreational Swimming | 40.0 | NA |
| Recreational Swimming | 15.0 | NA |
2013-08-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 10 | 10 |
| Hammer Grip Incline Dumbbell Bench Press | 8 | 10 |
| Hammer Grip Incline Dumbbell Bench Press | 9 | 10 |
| Incline Dumbbell Flyes | 8 | 5 |
| Incline Dumbbell Flyes | 9 | 5 |
| Isolateral Plate Loaded Press | 50 | 5 |
| Lat Pulldown | 35 | 10 |
| Lat Pulldown | 40 | 10 |
| Lat Pulldown | 50 | 5 |
| Lat Pulldown | 55 | 5 |
| Lat Pulldown | 60 | 3 |
| Lat Pulldown | 65 | 3 |
| Leg Press | 90 | 10 |
| Leg Press | 130 | 5 |
| Leg Press | 150 | 5 |
| Leg Press | 170 | 5 |
| Leg Press | 180 | 5 |
| Leg Press | 200 | 2 |
| Leg Press | 180 | 3 |
| Machine Bench Press | 50 | 10 |
| Machine Bench Press | 70 | 5 |
| Machine Bench Press | 75 | 5 |
| Machine Bench Press | 80 | 5 |
| Machine Bench Press | 85 | 5 |
| Machine Bench Press | 90 | 5 |
| Machine Bench Press | 95 | 3 |
| One-Leg Press | 90 | 3 |
| Recreational Swimming | 45 | NA |
2013-08-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Recreational Swimming | 30 | NA |
2013-08-26
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Close-Grip Front Lat Pulldown | 25 | 10 |
| Close-Grip Front Lat Pulldown | 35 | 10 |
| Goblet Squat (dumbbell) | 20 | 10 |
| Hammer Grip Incline Dumbbell Bench Press | 10 | 10 |
| Hammer Grip Incline Dumbbell Bench Press | 10 | 10 |
| Incline Dumbbell Flyes | 6 | 10 |
| Incline Dumbbell Flyes | 7 | 10 |
| Incline Dumbbell Flyes | 8 | 5 |
| Incline Dumbbell Row | 6 | 10 |
| Incline Dumbbell Row | 6 | 10 |
| Lat Pulldown | 50 | 10 |
| Lat Pulldown | 55 | 3 |
| Lat Pulldown | 60 | 3 |
| Leg Press | 70 | 10 |
| Leg Press | 110 | 10 |
| Leg Press | 130 | 10 |
| Leg Press | 150 | 5 |
| Leg Press | 170 | 5 |
| Machine Bench Press | 35 | 10 |
| Machine Bench Press | 50 | 10 |
| Machine Bench Press | 70 | 10 |
| Machine Bench Press | 80 | 5 |
| Machine Shoulder (Military) Press | 20 | 5 |
| Machine Shoulder (Military) Press | 20 | 10 |
| Machine Shoulder (Military) Press | 20 | 10 |
| Machine Shoulder (Military) Press | 35 | 5 |
| Machine Shoulder (Military) Press | 45 | 5 |
| One-Leg Press | 60 | 10 |
| One-Leg Press | 70 | 10 |
| One-Leg Press | 90 | 3 |
| Rear Delt Fly | 4 | 10 |
| Rear Delt Fly | 5 | 10 |
| Recreational Swimming | 25 | NA |
| Side Lateral Raise | 4 | 10 |
| Side Lateral Raise | 4 | 10 |
| Standing Dumbbell Shoulder Press | 10 | 10 |
2013-08-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Recreational Swimming | 25 | NA |
| Recreational Swimming | 25 | NA |
2013-08-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 7 | NA |
| Chin-Up | 7 | NA |
| Chin-Up | 5 | NA |
2013-08-22
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Pull-Up | 5 | NA |
| Pull-Up | 4 | NA |
| Pull-Up | 4 | NA |
2013-08-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dumbbell Side Lateral Raise | 4.5 | 10 |
| Dumbbell Side Lateral Raise | 4.5 | 10 |
| Dumbbell Side Lateral Raise | 4.5 | 10 |
| Dumbbell Side Lateral Raise | 4.5 | 10 |
| Incline Dumbbell Flyes | 4.5 | 10 |
| Incline Dumbbell Flyes | 4.5 | 10 |
| Incline Dumbbell Flyes | 4.5 | 10 |
| Incline Dumbbell Flyes | 4.5 | 10 |
| Incline Dumbbell Row | 6.0 | 10 |
| Incline Dumbbell Row | 6.0 | 10 |
| Incline Dumbbell Row | 6.0 | 10 |
| Incline Dumbbell Row | 6.0 | 10 |
| Rear Delt Fly | 4.5 | 10 |
| Rear Delt Fly | 4.5 | 10 |
| Rear Delt Fly | 4.5 | 10 |
| Rear Delt Fly | 4.5 | 10 |
| Standing Front Barbell Raise Over Head | 10.0 | 10 |
| Standing Front Barbell Raise Over Head | 10.0 | 10 |
| Standing Front Barbell Raise Over Head | 10.0 | 10 |
| Standing Front Barbell Raise Over Head | 10.0 | 10 |
2013-08-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Incline Bench Press | 30 | 5 |
| Barbell Incline Bench Press | 30 | 5 |
| Barbell Incline Bench Press | 50 | 5 |
| Barbell Incline Bench Press | 70 | 1 |
| Barbell Incline Bench Press | 50 | 5 |
| Power Clean | 60 | 3 |
| Power Clean | 60 | 1 |
2013-08-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 50.0 | 3 |
| Barbell Bench Press | 70.0 | 1 |
| Barbell Bench Press | 70.0 | 1 |
| Barbell Bench Press | 72.5 | 1 |
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 30.0 | 3 |
| Barbell Bench Press | 30.0 | 3 |
| Barbell Bench Press | 30.0 | 3 |
| Barbell Incline Bench Press | 30.0 | 3 |
| Barbell Incline Bench Press | 30.0 | 3 |
| Barbell Pin Press | 30.0 | 1 |
| Barbell Pin Press | 30.0 | 1 |
| Barbell Pin Press | 50.0 | 1 |
| Barbell Pin Press | 50.0 | 1 |
| Incline Dumbbell Row | 6.0 | 10 |
| Incline Dumbbell Row | 6.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 55.0 | 1 |
2013-08-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 30.0 | 10 |
| Barbell Squat | 30.0 | 10 |
| Barbell Squat | 50.0 | 8 |
| Barbell Squat | 50.0 | 8 |
| Chin-Up | 5.0 | NA |
| Chin-Up | 5.0 | NA |
| Chin-Up | 3.0 | NA |
| Front Barbell Squat | 30.0 | 10 |
| Front Barbell Squat | 50.0 | 8 |
| Front Barbell Squat | 50.0 | 8 |
| Front Barbell Squat | 50.0 | 8 |
| Pendlay Row | 60.0 | 3 |
| Pendlay Row | 65.0 | 3 |
| Pendlay Row | 75.0 | 3 |
| Pendlay Row | 77.5 | 3 |
| Pendlay Row | 77.5 | 3 |
| Rear Delt Fly | 2.0 | 10 |
| Rear Delt Fly | 2.0 | 10 |
| Rear Delt Fly | 2.0 | 10 |
| Rear Delt Fly | 2.0 | 10 |
| Romanian Deadlift | 60.0 | 8 |
| Romanian Deadlift | 60.0 | 8 |
| Romanian Deadlift | 60.0 | 8 |
2013-08-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Barbell Bench Press | 70.0 | 3 |
| Barbell Bench Press | 70.0 | 3 |
| Barbell Bench Press | 70.0 | 3 |
| Barbell Bench Press | 70.0 | 3 |
| Barbell Bench Press | 70.0 | 3 |
| Barbell Bench Press | 70.0 | 3 |
| Barbell Bench Press | 50.0 | 8 |
| Barbell Bench Press | 50.0 | 12 |
| Barbell Bench Press | 50.0 | 8 |
| Barbell Bench Press | 50.0 | 10 |
| Dumbbell Bench Press | 22.0 | 5 |
| Dumbbell Flyes | 2.0 | 8 |
| Dumbbell Flyes | 2.0 | 8 |
| Dumbbell Flyes | 2.0 | 8 |
| Dumbbell Side Lateral Raise | 2.0 | 8 |
| Dumbbell Side Lateral Raise | 2.0 | 12 |
| Dumbbell Side Lateral Raise | 2.0 | 12 |
| Rear Delt Fly | 2.5 | 8 |
| Rear Delt Fly | 1.5 | 8 |
| Rear Delt Fly | 2.0 | 8 |
| Rear Delt Fly | 2.0 | 12 |
| Rear Delt Fly | 2.0 | 12 |
| Two-Arm Kettlebell Swing | 20.0 | 12 |
| Two-Arm Kettlebell Swing | 20.0 | 11 |
| Two-Arm Kettlebell Swing | 20.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 11 |
| Two-Arm Kettlebell Swing | 20.0 | 11 |
| Two-Arm Kettlebell Swing | 20.0 | 11 |
| Two-Arm Kettlebell Swing | 12.0 | 12 |
| Two-Arm Kettlebell Swing | 12.0 | 12 |
| Two-Arm Kettlebell Swing | 12.0 | 12 |
| Two-Arm Kettlebell Swing | 12.0 | 12 |
| Two-Arm Kettlebell Swing | 12.0 | 12 |
| Two-Arm Kettlebell Swing | 12.0 | 12 |
| Two-Arm Kettlebell Swing | 12.0 | 12 |
| Two-Arm Kettlebell Swing | 12.0 | 12 |
2013-08-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 65.0 | 4.0 |
| Barbell Bench Press | 65.0 | 4.0 |
| Barbell Bench Press | 65.0 | 4.0 |
| Barbell Bench Press | 65.0 | 4.0 |
| Barbell Bench Press | 65.0 | 4.0 |
| Barbell Bench Press | 65.0 | 4.0 |
| Barbell Bench Press | 65.0 | 4.0 |
| Barbell Bench Press | 65.0 | 4.0 |
| Barbell Floor Press | 50.0 | 5.0 |
| Hang Power Clean | 40.0 | 4.0 |
| Hang Power Clean | 45.0 | 4.0 |
| Hang Power Clean | 45.0 | 4.0 |
| Hang Power Clean | 45.0 | 4.0 |
| Hang Power Clean | 50.0 | 2.0 |
| Hang Power Clean | 50.0 | 2.0 |
| Kroc Rows | 35.0 | 12.0 |
| Parallel-Grip Pull-Up | 4.0 | NA |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Parallel-Grip Pull-Up | 2.0 | NA |
| Running | 13.2 | 1.4 |
| Running | 10.5 | 1.3 |
| Standing Front Barbell Raise Over Head | 10.0 | 12.0 |
| Standing Front Barbell Raise Over Head | 10.0 | 12.0 |
| Standing Front Barbell Raise Over Head | 10.0 | 12.0 |
| Standing Front Barbell Raise Over Head | 10.0 | 12.0 |
| Straight Arm Pulldown | 10.0 | 12.0 |
| Straight Arm Pulldown | 14.0 | 12.0 |
| Straight Arm Pulldown | 14.0 | 12.0 |
| Straight Arm Pulldown | 14.0 | 12.0 |
2013-08-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Two-Arm Kettlebell Swing | 10 | 100 |
2013-08-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 60.0 | 8 |
| Chin-Up | 6.0 | NA |
| Chin-Up | 5.0 | NA |
| Chin-Up | 5.0 | NA |
| Chin-Up | 4.0 | NA |
| Hang Power Clean | 40.0 | 4 |
| Hang Power Clean | 40.0 | 4 |
| Kettlebell Halo | 10.0 | 15 |
| Kroc Rows | 32.5 | 20 |
| One-Arm Kettlebell Snatch | 10.0 | 15 |
2013-08-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 55 | 6 |
| Barbell Bench Press | 55 | 6 |
| Barbell Bench Press | 55 | 6 |
| Barbell Bench Press | 55 | 6 |
| Barbell Bench Press | 55 | 6 |
| Barbell Bench Press | 55 | 6 |
| Kettlebell Halo | 10 | 10 |
| Kettlebell Press | 10 | 20 |
| One-Arm Kettlebell Snatch | 10 | 20 |
| Parallel Grip L-Sit Pull-Up | 1 | 1 |
| Parallel-Grip Pull-Up | 2 | NA |
| Yates Row | 58 | 6 |
| Yates Row | 58 | 6 |
| Yates Row | 58 | 6 |
| Yates Row | 58 | 6 |
| Yates Row | 58 | 6 |
| Yates Row | 58 | 6 |
2013-08-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Face Pull | 2.5 | 10 |
| Face Pull | 2.5 | 10 |
| Face Pull | 2.5 | 10 |
| Face Pull | 2.5 | 10 |
| Kettlebell Halo | 8.0 | 5 |
| Kettlebell Halo | 8.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
| Machine Preacher Curls | 25.0 | 5 |
2013-07-30
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Band Pull Aparts | 10.0 | 10 |
| Barbell Bench Press | 30.0 | 10 |
| Barbell Bench Press | 40.0 | 10 |
| Barbell Bench Press | 45.0 | 10 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 60.0 | 10 |
| Chin-Up | 6.0 | NA |
| Chin-Up | 4.0 | 5 |
| Chin-Up | 3.0 | 5 |
| Face Pull | 2.5 | 10 |
| Face Pull | 2.5 | 10 |
| Face Pull | 2.5 | 10 |
| Face Pull | 2.5 | 10 |
| Face Pull | 2.5 | 10 |
| Yates Row | 58.0 | 10 |
| Yates Row | 58.0 | 10 |
| Yates Row | 58.0 | 10 |
2013-07-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Body Weight Lunge | 10 | 10 |
| Body Weight Lunge | 10 | 10 |
| Body Weight Lunge | 10 | 10 |
| Front Barbell Squat | 50 | 10 |
| Front Barbell Squat | 50 | 10 |
| Front Barbell Squat | 50 | 10 |
| Front Barbell Squat | 50 | 10 |
| Front Barbell Squat | 50 | 10 |
| Romanian Deadlift | 58 | 10 |
| Romanian Deadlift | 60 | 10 |
| Romanian Deadlift | 60 | 10 |
| Romanian Deadlift | 60 | 10 |
| Romanian Deadlift | 60 | 10 |
| Standing Barbell Calf Raise | 50 | 20 |
| Standing Barbell Calf Raise | 50 | 20 |
| Standing Barbell Calf Raise | 50 | 20 |
| Standing Barbell Calf Raise | 50 | 20 |
| Standing Barbell Calf Raise | 50 | 20 |
| Two-Arm Kettlebell Swing | 20 | 20 |
| Weighted Hyperextension | 5 | 10 |
| Weighted Hyperextension | 5 | 10 |
| Weighted Hyperextension | 5 | 10 |
2013-07-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Other Cardio | 28.7 | NA |
2013-07-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Chin-Up | 4.0 | NA |
| Face Pull | 2.5 | 10 |
| Face Pull | 2.5 | 10 |
| Face Pull | 2.5 | 10 |
| Face Pull | 2.5 | 10 |
| Face Pull | 2.5 | 10 |
| Hang Power Clean | 40.0 | 5 |
| Hang Power Clean | 40.0 | 3 |
| Hang Power Clean | 40.0 | 3 |
| Hang Power Clean | 40.0 | 3 |
| Hang Power Clean | 40.0 | 3 |
| Kroc Rows | 32.5 | 15 |
| Parallel-Grip Pull-Up | 4.0 | NA |
| Pull-Up | 3.0 | NA |
| Push Press | 40.0 | 5 |
| Push Press | 40.0 | 5 |
| Push Press | 40.0 | 5 |
| Push Press | 40.0 | 5 |
| Push Press | 40.0 | 5 |
| Standing Dumbbell Shoulder Press | 15.0 | 10 |
| Standing Dumbbell Shoulder Press | 15.0 | 10 |
| Standing Dumbbell Shoulder Press | 15.0 | 10 |
| Standing Dumbbell Shoulder Press | 15.0 | 10 |
| Standing Dumbbell Shoulder Press | 15.0 | 10 |
| Wide-Grip Chin-Up | 2.0 | 2 |
| Wide-Grip Pull-Up | 3.0 | NA |
| Yates Row | 35.5 | 10 |
| Yates Row | 40.0 | 10 |
| Yates Row | 58.0 | 10 |
| Yates Row | 58.0 | 10 |
| Yates Row | 58.0 | 10 |
2013-07-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Barbell Deadlift | 110.0 | 3 |
| Barbell Deadlift | 140.0 | 3 |
| Barbell Deadlift | 160.0 | 1 |
| Barbell Deadlift | 160.0 | 1 |
| Barbell Deadlift | 160.0 | 1 |
| Face Pull | 2.6 | 10 |
| Front Barbell Squat | 45.0 | 5 |
| Front Barbell Squat | 60.0 | 5 |
| Front Barbell Squat | 85.0 | 5 |
| Front Barbell Squat | 87.5 | 4 |
| Front Barbell Squat | 95.0 | 1 |
| Front Barbell Squat | 100.0 | 1 |
| Front Barbell Squat | 105.0 | 1 |
| Romanian Deadlift | 60.0 | 10 |
| Romanian Deadlift | 110.0 | 3 |
| Wide-Grip Pull-Up | 2.0 | NA |
| Yates Row | 28.0 | 10 |
2013-07-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 30.0 | 10 |
| Barbell Bench Press | 30.0 | 10 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Chin-Up | 6.0 | 5 |
| Chin-Up | 5.0 | 5 |
| Chin-Up | 5.0 | 5 |
| Double Kettlebell Snatch | 12.0 | 15 |
| EZ-Bar Curl | 28.0 | 5 |
| EZ-Bar Curl | 28.0 | 5 |
| Kroc Rows | 32.5 | 18 |
| Machine Preacher Curls | 40.0 | 5 |
| Machine Preacher Curls | 40.0 | 5 |
| Machine Preacher Curls | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 1 |
2013-07-22
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Close Grip Pull-Up | 2 | 2 |
| Close-Grip Barbell Bench Press | 35 | 10 |
| Close-Grip Barbell Bench Press | 35 | 10 |
| Close-Grip Barbell Bench Press | 35 | 10 |
| Dumbbell Bench Press | 20 | 10 |
| Dumbbell Bench Press | 20 | 10 |
| Dumbbell Bench Press | 20 | 10 |
| Dumbbell Bench Press | 20 | 10 |
| Dumbbell Bench Press | 20 | 10 |
| Machine Preacher Curls | 30 | 12 |
| Machine Preacher Curls | 30 | 12 |
| Machine Preacher Curls | 35 | 8 |
| Machine Preacher Curls | 35 | 8 |
| Machine Preacher Curls | 35 | 8 |
| One-Arm Kettlebell Snatch | 6 | 15 |
| One-Arm Kettlebell Snatch | 12 | 15 |
| Parallel-Grip Pull-Up | 6 | NA |
| Parallel-Grip Pull-Up | 4 | NA |
| Parallel-Grip Pull-Up | 3 | NA |
| Standing Dumbbell Shoulder Press | 15 | 10 |
| Standing Dumbbell Shoulder Press | 15 | 10 |
| Standing Dumbbell Shoulder Press | 15 | 10 |
| Wide-Grip Pull-Up | 2 | NA |
2013-07-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Front Barbell Squat | 35 | 5 |
| Front Barbell Squat | 55 | 10 |
| Front Barbell Squat | 55 | 5 |
| Front Barbell Squat | 55 | 10 |
| Hang Power Clean | 55 | 1 |
| Romanian Deadlift | 55 | 10 |
| Romanian Deadlift | 55 | 10 |
| Romanian Deadlift | 55 | 10 |
| Two-Arm Kettlebell Swing | 20 | 40 |
| Two-Arm Kettlebell Swing | 20 | 20 |
| Two-Arm Kettlebell Swing | 20 | 20 |
2013-07-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 7 | NA |
| Chin-Up | 5 | NA |
| Chin-Up | 5 | NA |
| Chin-Up | 3 | NA |
| Chin-Up | 3 | NA |
| Dips - Chest Version | 3 | NA |
| Double Kettlebell Snatch | 8 | 10 |
| Double Long Cycle | 12 | 12 |
| Double Long Cycle | 12 | 12 |
| Double Long Cycle | 12 | 10 |
| Kroc Rows | 32 | 10 |
| Standing Barbell Press Behind Neck | 35 | 10 |
| Standing Barbell Shoulder Press (OHP) | 35 | 10 |
| Standing Barbell Shoulder Press (OHP) | 35 | 10 |
| Standing Dumbbell Shoulder Press | 20 | 10 |
| Standing Dumbbell Shoulder Press | 20 | 10 |
| Wide-Grip Lat Pulldown | 10 | 10 |
| Wide-Grip Lat Pulldown | 40 | 10 |
| Wide-Grip Lat Pulldown | 40 | 10 |
2013-07-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Double Kettlebell Clean | 8 | 8 |
| Double Kettlebell Clean | 8 | 8 |
| Double Kettlebell Clean | 12 | 8 |
| Double Kettlebell Press | 8 | 8 |
| Double Kettlebell Press | 8 | 8 |
| Double Kettlebell Press | 12 | 8 |
| Double Kettlebell Swing | 8 | 8 |
| Double Kettlebell Swing | 8 | 8 |
| Double Kettlebell Swing | 12 | 8 |
| Goblet Squat (kettlebell) | 16 | 8 |
| Goblet Squat (kettlebell) | 16 | 8 |
| Goblet Squat (kettlebell) | 20 | 8 |
| Kettlebell Figure 8 | 8 | 8 |
| Kettlebell Figure 8 | 8 | 8 |
| Kettlebell Figure 8 | 20 | 8 |
| Kettlebell Romanian Deadlift | 16 | 8 |
| Kettlebell Romanian Deadlift | 16 | 8 |
| Kettlebell Romanian Deadlift | 20 | 8 |
2013-07-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Front Barbell Squat | 50.0 | 5 |
| Front Barbell Squat | 70.0 | 5 |
| Front Barbell Squat | 80.0 | 5 |
| Front Barbell Squat | 85.0 | 3 |
| Two-Arm Kettlebell Swing | 42.5 | 5 |
| Two-Arm Kettlebell Swing | 42.5 | 5 |
| Two-Arm Kettlebell Swing | 42.5 | 5 |
2013-07-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 30.0 | 20 |
| Barbell Bench Press | 30.0 | 15 |
| Chin-Up | 6.0 | 5 |
| Chin-Up | 3.0 | NA |
| Chin-Up | 3.0 | NA |
| Dumbbell Bench Press | 17.5 | 5 |
| Kroc Rows | 32.5 | 10 |
| Machine Preacher Curls | 32.5 | 5 |
| Machine Preacher Curls | 40.0 | 5 |
| Machine Preacher Curls | 40.0 | 5 |
| Middle Back Shrug | 17.5 | 15 |
| Middle Back Shrug | 17.5 | 15 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 55.0 | 2 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 4 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Wide-Grip Pull-Up | 3.0 | NA |
2013-07-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 5.0 | 5 |
| Chin-Up | 5.0 | NA |
| Chin-Up | 5.0 | NA |
| Chin-Up | 5.0 | NA |
| Chin-Up | 5.0 | NA |
| Close-Grip Barbell Bench Press | 30.0 | 10 |
| Close-Grip Barbell Bench Press | 30.0 | 10 |
| Close-Grip Barbell Bench Press | 30.0 | 10 |
| Close-Grip Barbell Bench Press | 30.0 | 10 |
| Close-Grip Barbell Bench Press | 30.0 | 10 |
| Dumbbell Bench Press | 12.0 | 10 |
| Dumbbell Bench Press | 16.0 | 10 |
| Dumbbell Bench Press | 16.0 | 10 |
| Dumbbell Bench Press | 18.5 | 10 |
| Dumbbell Bench Press | 18.5 | 10 |
| Front Barbell Squat | 55.0 | 10 |
| Front Barbell Squat | 55.0 | 10 |
| Front Barbell Squat | 55.0 | 10 |
| Front Barbell Squat | 55.0 | 10 |
| Front Barbell Squat | 55.0 | 10 |
| Machine Preacher Curls | 22.5 | 12 |
| Machine Preacher Curls | 22.5 | 12 |
| Machine Preacher Curls | 22.5 | 12 |
| Romanian Deadlift | 30.0 | 12 |
| Romanian Deadlift | 35.0 | 12 |
| Romanian Deadlift | 50.0 | 12 |
| Romanian Deadlift | 50.0 | 12 |
| Romanian Deadlift | 50.0 | 12 |
| Standing Calf Raise | 40.0 | NA |
| Standing Calf Raise | 20.0 | NA |
| Standing Calf Raise | 20.0 | NA |
| Standing Calf Raise | 20.0 | NA |
| Standing Calf Raises | 40.0 | NA |
| Standing Calf Raises | 20.0 | NA |
| Standing Calf Raises | 20.0 | NA |
| Standing Calf Raises | 20.0 | NA |
| Triceps Pushdown - Rope Attachment | 15.0 | 12 |
| Triceps Pushdown - Rope Attachment | 15.0 | 8 |
| Two-Arm Kettlebell Swing | 20.0 | 12 |
| Two-Arm Kettlebell Swing | 20.0 | 12 |
| Two-Arm Kettlebell Swing | 20.0 | 12 |
| Two-Arm Kettlebell Swing | 20.0 | 12 |
| Two-Arm Kettlebell Swing | 20.0 | 12 |
| Weighted Hyperextension | 5.0 | 12 |
| Weighted Hyperextension | 5.0 | 12 |
| Weighted Hyperextension | 5.0 | 12 |
2013-07-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 9.0 | NA |
| Chin-Up | 5.0 | NA |
| Chin-Up | 5.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 4.0 | NA |
| Chin-Up | 3.0 | NA |
| Double Long Cycle | 8.0 | 12 |
| Double Long Cycle | 12.0 | 12 |
| Double Long Cycle | 12.0 | 12 |
| Double Long Cycle | 12.0 | 12 |
| Double Long Cycle | 20.0 | 3 |
| Double Long Cycle | 12.0 | 12 |
| Dumbbell Shrug | 20.0 | 15 |
| Dumbbell Shrug | 20.0 | 12 |
| Front Plate Raise | 10.0 | 12 |
| Front Plate Raise | 10.0 | 12 |
| Kroc Rows | 32.5 | 12 |
| Kroc Rows | 32.5 | 10 |
| Seated Cable Row | 44.0 | 12 |
| Seated Cable Row | 40.0 | 12 |
2013-07-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bent-Arm Barbell Pullover | 20 | 10 |
| Bent-Arm Barbell Pullover | 20 | 10 |
| Bent-Arm Barbell Pullover | 20 | 10 |
| Close-Grip Barbell Bench Press | 20 | 10 |
| Close-Grip Barbell Bench Press | 20 | 10 |
| Close-Grip Barbell Bench Press | 20 | 10 |
| Dips - Chest Version | 1 | NA |
| Reverse Crunch | 15 | 15 |
| Reverse Crunch | 15 | 15 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 55 | 2 |
| Triceps Pushdown - Rope Attachment | 14 | 10 |
| Triceps Pushdown - Rope Attachment | 14 | 10 |
2013-07-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 110 | 3 |
| Barbell Deadlift | 130 | 2 |
| Barbell Deadlift | 130 | 3 |
| Chin-Up | 2 | 10 |
| Chin-Up | 5 | NA |
| Chin-Up | 2 | NA |
| Kroc Rows | 25 | 16 |
| Machine Preacher Curls | 25 | 10 |
| Pull-Up | 6 | NA |
| Pull-Up | 2 | NA |
2013-07-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bent-Arm Barbell Pullover | 20.0 | 5 |
| Bent-Arm Barbell Pullover | 15.0 | 12 |
| Close-Grip Barbell Bench Press | 20.0 | 5 |
| Close-Grip Barbell Bench Press | 15.0 | 12 |
| Dumbbell Bench Press | 17.5 | 10 |
| Dumbbell Bench Press | 20.0 | 10 |
| Dumbbell Bench Press | 20.0 | 10 |
| Dumbbell Bench Press | 22.5 | 10 |
| Dumbbell Bench Press | 25.0 | 10 |
| One-Arm Dumbbell Floor Press | 12.0 | 12 |
| One-Arm Dumbbell Floor Press | 12.0 | 12 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 12 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 12 |
2013-07-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 5 | NA |
| Chin-Up | 2 | 10 |
| Chin-Up | 3 | NA |
| Parallel-Grip Pull-Up | 2 | NA |
| Wide-Grip Pull-Up | 1 | NA |
2013-07-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Barbell Bench Press | 30.0 | 10 |
| Barbell Bench Press | 50.0 | 5 |
| Barbell Bench Press | 70.0 | 3 |
| Barbell Bench Press | 50.0 | 10 |
| Barbell Bench Press | 60.0 | 5 |
| Close-Grip Barbell Bench Press | 30.0 | 15 |
| Close-Grip Barbell Bench Press | 30.0 | 15 |
| Close-Grip Barbell Bench Press | 30.0 | 15 |
| Dips - Chest Version | 3.0 | NA |
| One-Arm Dumbbell Floor Press | 17.5 | 10 |
| One-Arm Dumbbell Floor Press | 12.0 | 20 |
| Parallel-Grip Pull-Up | 7.0 | NA |
2013-07-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Parallel-Grip Pull-Up | 3 | NA |
| Pull-Up | 6 | NA |
2013-07-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 10.0 | NA |
| Chin-Up | 3.0 | 5 |
| Dips - Chest Version | 2.0 | NA |
| Dumbbell 2-Arm Triceps Extension | 12.0 | 10 |
| Dumbbell 2-Arm Triceps Extension | 12.0 | 10 |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Pull-Up | 4.0 | NA |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Triceps Pushdown - Rope Attachment | 12.5 | 10 |
2013-07-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 110 | 5 |
| Barbell Deadlift | 140 | 3 |
| Barbell Deadlift | 180 | 1 |
| Barbell Deadlift | 180 | 1 |
| Chin-Up | 9 | NA |
2013-06-30
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dips - Chest Version | 1.0 | NA |
| Dips - Chest Version | 1.0 | NA |
| Dumbbell Bench Press | 12.0 | 10 |
| Dumbbell Bench Press | 12.0 | 10 |
| Dumbbell Floor Press | 12.0 | 10 |
| Dumbbell Floor Press | 12.0 | 10 |
| Dumbbell Floor Press | 12.0 | 10 |
| Other Cardio | 24.7 | NA |
| Other Cardio | 19.5 | NA |
| Standing Dumbbell Shoulder Press | 17.0 | 10 |
| Standing Dumbbell Shoulder Press | 17.0 | 10 |
| Standing Dumbbell Shoulder Press | 12.0 | 10 |
| Standing Dumbbell Shoulder Press | 12.0 | 10 |
| Standing Dumbbell Shoulder Press | 12.0 | 10 |
2013-06-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Band Pull Aparts | 10.0 | 10 |
| Chin-Up | 5.0 | 5 |
| Chin-Up | 5.0 | NA |
| Chin-Up | 3.0 | NA |
| Front Barbell Squat | 50.0 | 5 |
| Front Barbell Squat | 70.0 | 5 |
| Front Barbell Squat | 80.0 | 3 |
| Front Barbell Squat | 100.0 | 1 |
| Kroc Rows | 30.0 | 12 |
| Machine Preacher Curls | 30.0 | 5 |
| Machine Preacher Curls | 35.0 | 5 |
| Machine Preacher Curls | 35.0 | 5 |
| Other Cardio | 35.1 | NA |
2013-06-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Close-Grip Barbell Bench Press | 30.0 | 5 |
| Close-Grip Barbell Bench Press | 50.0 | 5 |
| Dips - Chest Version | 1.0 | NA |
| Dips - Chest Version | 1.0 | NA |
| Dips - Chest Version | 1.0 | NA |
| Double Kettlebell Press | 12.0 | 10 |
| Double Kettlebell Press | 12.0 | 10 |
| Dumbbell Bench Press | 12.5 | 10 |
| Dumbbell Bench Press | 17.5 | 10 |
| Dumbbell Bench Press | 22.5 | 5 |
| Dumbbell Bench Press | 27.5 | 5 |
| Dumbbell Bench Press | 27.5 | 5 |
| Dumbbell Bench Press | 30.0 | 5 |
| Kettlebell Pirate Ships | 12.0 | 10 |
| Kettlebell Pirate Ships | 12.0 | 10 |
| One-Arm Dumbbell Floor Press | 12.0 | 10 |
| One-Arm Dumbbell Floor Press | 12.0 | 10 |
| One-Arm Dumbbell Floor Press | 12.0 | 10 |
| Reverse Crunch | 15.0 | 15 |
| Reverse Crunch | 15.0 | 15 |
2013-06-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bent-Arm Barbell Pullover | 20.0 | 10 |
| Bent-Arm Barbell Pullover | 20.0 | 10 |
| Bent-Arm Barbell Pullover | 20.0 | 10 |
| Chin-Up | 4.0 | 5 |
| Chin-Up | 3.0 | 5 |
| Close-Grip Barbell Bench Press | 20.0 | 10 |
| Close-Grip Barbell Bench Press | 20.0 | 10 |
| Close-Grip Barbell Bench Press | 20.0 | 10 |
| Dips - Triceps Version | 1.0 | 86 |
| Dips - Triceps Version | 1.0 | 86 |
| Dips - Triceps Version | 1.0 | 86 |
| Front Plate Raise | 10.0 | 10 |
| Front Plate Raise | 10.0 | 10 |
| Kettlebell Figure 8 | 20.0 | 15 |
| Parallel-Grip Pull-Up | 3.0 | 5 |
| Reverse Crunch | 15.0 | 15 |
| Reverse Crunch | 15.0 | 15 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 65.0 | 1 |
| Standing Barbell Shoulder Press (OHP) | 60.0 | 2 |
| Standing Dumbbell Shoulder Press | 12.5 | 10 |
| Standing Dumbbell Shoulder Press | 12.5 | 10 |
2013-06-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 110 | 3 |
| Barbell Deadlift | 140 | 1 |
| Barbell Deadlift | 170 | 1 |
| Chin-Up | 5 | NA |
| Front Barbell Squat | 30 | 10 |
| Front Barbell Squat | 30 | 20 |
| Hang High Pull | 40 | 3 |
| Hang High Pull | 40 | 3 |
| Hang High Pull | 40 | 3 |
| Hang High Pull | 40 | 3 |
| Hang High Pull | 40 | 3 |
| Machine Preacher Curls | 30 | 10 |
| Machine Preacher Curls | 35 | 5 |
| Machine Preacher Curls | 40 | 5 |
2013-06-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Band Pull Aparts | 10 | 10 |
2013-06-22
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 2 | NA |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 70 | 3 |
| Front Barbell Squat | 80 | 1 |
| Front Barbell Squat | 85 | 1 |
| Hang Power Clean | 40 | 3 |
| Hang Power Clean | 40 | 3 |
| Hang Power Clean | 40 | 3 |
| Hang Power Clean | 40 | 3 |
| Hang Power Clean | 40 | 3 |
| Kroc Rows | 22 | 15 |
| Machine Preacher Curls | 20 | 20 |
| Machine Preacher Curls | 25 | 10 |
| Machine Preacher Curls | 30 | 5 |
| Standing Calf Raise | 50 | 30 |
| Standing Calf Raises | 50 | 30 |
| Two-Arm Kettlebell Swing | 20 | 10 |
| Two-Arm Kettlebell Swing | 20 | 10 |
| Two-Arm Kettlebell Swing | 20 | 10 |
| Weighted Hyperextension | 10 | 10 |
| Weighted Hyperextension | 10 | 10 |
| Weighted Hyperextension | 10 | 10 |
| Wide-Grip Pull-Up | 1 | NA |
2013-06-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Close-Grip Barbell Bench Press | 40.0 | 5 |
| Close-Grip Barbell Bench Press | 40.0 | 5 |
| Dumbbell Bench Press | 17.0 | 10 |
| Dumbbell Bench Press | 22.5 | 5 |
| Dumbbell Bench Press | 22.5 | 10 |
| Dumbbell Bench Press | 25.0 | 5 |
| Dumbbell Bench Press | 25.0 | 5 |
| Dumbbell Bench Press | 27.5 | 3 |
| Front Barbell Squat | 30.0 | 10 |
| Front Barbell Squat | 30.0 | 10 |
| Kettlebell Pirate Ships | 12.0 | 10 |
| Kettlebell Pirate Ships | 8.0 | 10 |
| One-Arm Dumbbell Floor Press | 12.0 | 10 |
| One-Arm Dumbbell Floor Press | 12.0 | 10 |
| One-Arm Dumbbell Floor Press | 12.0 | 10 |
| Other Weightlifting | 8.0 | 50 |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Standing Calf Raise | 30.0 | 30 |
| Standing Calf Raise | 20.0 | 30 |
| Standing Calf Raises | 30.0 | 30 |
| Standing Calf Raises | 20.0 | 30 |
| Standing Dumbbell Shoulder Press | 12.0 | 10 |
| Standing Dumbbell Shoulder Press | 12.0 | 10 |
2013-06-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 3 | NA |
| Front Barbell Squat | 40 | 5 |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 70 | 5 |
| Front Barbell Squat | 70 | 5 |
| Front Barbell Squat | 70 | 5 |
| Front Barbell Squat | 90 | 1 |
| Kettlebell Figure 8 | 20 | 10 |
| Kettlebell Figure 8 | 20 | 20 |
| Kroc Rows | 17 | 25 |
| Lying Leg Curls | 25 | 10 |
| Lying Leg Curls | 35 | 10 |
| Lying Leg Curls | 35 | 10 |
| Machine Preacher Curls | 35 | 10 |
| Machine Preacher Curls | 35 | 5 |
| Machine Preacher Curls | 35 | 5 |
| Pull-Up | 2 | NA |
| Standing Calf Raise | 25 | 50 |
| Standing Calf Raise | 25 | 50 |
| Standing Calf Raises | 25 | 50 |
| Standing Calf Raises | 25 | 50 |
| Weighted Hyperextension | 10 | 10 |
| Weighted Hyperextension | 10 | 10 |
| Weighted Hyperextension | 10 | 10 |
| Wide-Grip Pull-Up | 2 | NA |
2013-06-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bent-Arm Barbell Pullover | 15 | 10 |
| Bent-Arm Barbell Pullover | 20 | 10 |
| Bent-Arm Barbell Pullover | 20 | 10 |
| Bent-Arm Barbell Pullover | 20 | 10 |
| Chin-Up | 3 | NA |
| Close-Grip Barbell Bench Press | 20 | 10 |
| Front Barbell Squat | 40 | 10 |
| Front Barbell Squat | 40 | 10 |
| Front Plate Raise | 10 | 10 |
| Front Plate Raise | 10 | 10 |
| Hammer Grip Incline Dumbbell Bench Press | 17 | 10 |
| Hammer Grip Incline Dumbbell Bench Press | 17 | 10 |
| Hammer Grip Incline Dumbbell Bench Press | 17 | 10 |
| Parallel-Grip Pull-Up | 6 | NA |
| Standing Barbell Shoulder Press (OHP) | 30 | 10 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 55 | 3 |
| Standing Barbell Shoulder Press (OHP) | 50 | 2 |
| Standing Barbell Shoulder Press (OHP) | 30 | 10 |
| Standing Calf Raise | 30 | 40 |
| Standing Calf Raise | 20 | 40 |
| Standing Calf Raise | 20 | 40 |
| Standing Calf Raise | 30 | 40 |
| Standing Calf Raises | 30 | 40 |
| Standing Calf Raises | 20 | 40 |
| Standing Calf Raises | 20 | 40 |
| Standing Calf Raises | 30 | 40 |
| Standing Overhead Barbell Triceps Extension | 10 | 10 |
| Standing Overhead Barbell Triceps Extension | 10 | 10 |
2013-06-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 100.0 | 3 |
| Barbell Deadlift | 140.0 | 1 |
| Barbell Deadlift | 160.0 | 1 |
| Barbell Deadlift | 170.0 | 1 |
| Bent-Over Rear Delt Raise | 4.5 | 5 |
| Bent-Over Rear Delt Raise | 4.5 | 5 |
| Bent-Over Rear Delt Raise | 4.5 | 5 |
| Chin-Up | 7.0 | NA |
| Front Barbell Squat | 30.0 | 10 |
| Front Barbell Squat | 30.0 | 10 |
| Front Barbell Squat | 30.0 | 10 |
| Hang High Pull | 40.0 | 5 |
| Hang High Pull | 40.0 | 5 |
| Hang High Pull | 40.0 | 5 |
| Lying Leg Curls | 35.0 | 15 |
| Lying Leg Curls | 25.0 | 20 |
| Lying Leg Curls | 25.0 | 20 |
| Lying Rear Delt Raise | 4.5 | 10 |
| Lying Rear Delt Raise | 4.5 | 10 |
| Machine Preacher Curls | 20.0 | 20 |
| Machine Preacher Curls | 25.0 | 15 |
| Machine Preacher Curls | 35.0 | 5 |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Standing Calf Raise | 50.0 | NA |
| Standing Calf Raise | 50.0 | 10 |
| Standing Calf Raises | 50.0 | NA |
| Standing Calf Raises | 50.0 | 10 |
2013-06-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Standing Calf Raise | 100 | NA |
| Standing Calf Raises | 100 | NA |
2013-06-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 115 | 3 |
| Barbell Deadlift | 115 | 2 |
| Barbell Rear Delt Row | 50 | 5 |
| Barbell Rear Delt Row | 50 | 5 |
| Chin-Up | 6 | NA |
| Chin-Up | 3 | NA |
| Parallel-Grip Pull-Up | 7 | NA |
| Parallel-Grip Pull-Up | 3 | NA |
2013-06-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 5 | NA |
| Chin-Up | 5 | NA |
| Chin-Up | 5 | NA |
| Front Barbell Squat | 30 | 5 |
| Front Barbell Squat | 30 | 5 |
| Front Barbell Squat | 70 | 5 |
| Front Barbell Squat | 70 | 5 |
| Front Barbell Squat | 70 | 5 |
| Front Barbell Squat | 70 | 5 |
| Front Barbell Squat | 70 | 5 |
| Front Barbell Squat | 80 | 3 |
| Hyperextension | 10 | 10 |
| Hyperextension | 10 | 10 |
| Kroc Rows | 32 | 10 |
| Kroc Rows | 32 | 5 |
| Lying Leg Curls | 30 | 10 |
| Lying Leg Curls | 30 | 15 |
| Machine Preacher Curls | 20 | 20 |
| Machine Preacher Curls | 20 | 20 |
| Machine Preacher Curls | 30 | 10 |
2013-06-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 100.0 | 5 |
| Barbell Deadlift | 115.0 | 5 |
| Chin-Up | 5.0 | NA |
| Chin-Up | 5.0 | NA |
| Chin-Up | 3.0 | NA |
| Front Barbell Squat | 30.0 | 10 |
| Front Barbell Squat | 30.0 | 10 |
| Front Barbell Squat | 30.0 | 10 |
| Hyperextension | 10.0 | 10 |
| Hyperextension | 10.0 | 10 |
| Leg Extensions | 20.0 | 10 |
| Leg Extensions | 20.0 | 10 |
| Lying Leg Curls | 20.0 | 10 |
| Lying Leg Curls | 25.0 | 10 |
| Machine Preacher Curls | 10.0 | 20 |
| Machine Preacher Curls | 15.0 | 20 |
| Machine Preacher Curls | 17.5 | 15 |
| Machine Preacher Curls | 17.5 | 15 |
| Machine Preacher Curls | 20.0 | 15 |
| Romanian Deadlift | 30.0 | 10 |
| Romanian Deadlift | 30.0 | 10 |
| Romanian Deadlift | 30.0 | 10 |
2013-06-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30 | 10 |
| Barbell Bench Press | 50 | 10 |
| Barbell Bench Press | 50 | 10 |
| Barbell Bench Press | 50 | 5 |
| Barbell Incline Bench Press | 30 | 10 |
| Barbell Incline Bench Press | 30 | 10 |
| Barbell Incline Bench Press | 30 | 10 |
| Close-Grip Barbell Bench Press | 30 | 20 |
| Close-Grip Barbell Bench Press | 30 | 20 |
| Close-Grip Barbell Bench Press | 25 | 20 |
| Close-Grip Barbell Bench Press | 25 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30 | 10 |
2013-06-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Rear Delt Row | 30.0 | 20 |
| Barbell Rear Delt Row | 30.0 | 20 |
| Chin-Up | 3.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 1.0 | NA |
| Close-Grip EZ Bar Curl | 25.0 | 10 |
| Close-Grip EZ Bar Curl | 25.0 | 10 |
| Close-Grip EZ Bar Curl | 25.0 | 10 |
| EZ-Bar Curl | 15.5 | 20 |
| Parallel-Grip Pull-Up | 7.0 | NA |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Parallel-Grip Pull-Up | 2.0 | NA |
| Yates Row | 30.0 | 10 |
| Yates Row | 30.0 | 10 |
2013-06-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bent-Arm Barbell Pullover | 20.0 | 5 |
| Bent-Arm Barbell Pullover | 20.0 | 5 |
| Bent-Arm Barbell Pullover | 20.0 | 5 |
| Bent-Arm Barbell Pullover | 20.0 | 5 |
| Bent-Arm Barbell Pullover | 20.0 | 5 |
| Close-Grip Barbell Bench Press | 20.0 | 10 |
| Close-Grip Barbell Bench Press | 25.0 | 10 |
| Close-Grip Barbell Bench Press | 25.0 | 10 |
| Close-Grip Barbell Bench Press | 27.5 | 10 |
| Close-Grip Barbell Bench Press | 27.5 | 10 |
| Double Kettlebell Clean | 12.0 | 1 |
| Double Kettlebell Clean | 12.0 | 1 |
| Double Kettlebell Press | 12.0 | 10 |
| Double Kettlebell Press | 12.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Military Press | 27.5 | 10 |
| Standing Military Press | 27.5 | 10 |
| Standing Military Press | 27.5 | 10 |
| Standing Military Press | 27.5 | 10 |
| Standing Military Press | 27.5 | 10 |
2013-06-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 85 | 3 |
| Barbell Squat | 85 | 5 |
| Barbell Squat | 85 | 5 |
| Barbell Squat | 85 | 5 |
| Barbell Squat | 85 | 5 |
| Barbell Squat | 85 | 5 |
| Double Kettlebell Clean | 16 | 1 |
| Front Barbell Squat | 30 | 5 |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 70 | 5 |
| Front Barbell Squat | 80 | 3 |
| Front Barbell Squat | 85 | 3 |
| Front Barbell Squat | 85 | 1 |
| Goblet Squat (kettlebell) | 32 | 10 |
| Overhead Barbell Squat | 10 | 10 |
| Overhead Barbell Squat | 10 | 10 |
2013-06-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Kettlebell Press | 16 | 5 |
| Recreational Swimming | 10 | NA |
| Standing Barbell Press Behind Neck | 30 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30 | 10 |
| Standing Military Press | 20 | 20 |
| Standing Military Press | 20 | 20 |
| Standing Military Press | 20 | 15 |
2013-06-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 70 | 5 |
| Barbell Squat | 70 | 5 |
| Chin-Up | 3 | NA |
| Chin-Up | 1 | NA |
| Close-Grip Front Lat Pulldown | 40 | 10 |
| Close-Grip Front Lat Pulldown | 40 | 10 |
| Close-Grip Front Lat Pulldown | 40 | 10 |
| Close-Grip Front Lat Pulldown | 40 | 10 |
| Front Barbell Squat | 30 | 10 |
| Front Barbell Squat | 30 | 10 |
| Front Barbell Squat | 40 | 10 |
| Front Barbell Squat | 40 | 10 |
| Front Barbell Squat | 50 | 10 |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 60 | 5 |
| Front Barbell Squat | 70 | 3 |
| Front Barbell Squat | 70 | 2 |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 50 | 10 |
| Front Barbell Squat | 30 | 15 |
| Goblet Squat (kettlebell) | 20 | 10 |
| Goblet Squat (kettlebell) | 20 | 10 |
| Goblet Squat (kettlebell) | 20 | 10 |
| Goblet Squat (kettlebell) | 20 | 10 |
| Pull-Up | 3 | NA |
2013-06-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Double Kettlebell Clean | 16.0 | 1 |
| Double Kettlebell Clean | 16.0 | 1 |
| Double Kettlebell Clean | 16.0 | 1 |
| Double Kettlebell Clean | 16.0 | 1 |
| Double Kettlebell Clean | 16.0 | 1 |
| Double Kettlebell Clean | 12.0 | 1 |
| Double Kettlebell Press | 16.0 | 5 |
| Double Kettlebell Press | 16.0 | 5 |
| Double Kettlebell Press | 16.0 | 5 |
| Double Kettlebell Press | 16.0 | 5 |
| Double Kettlebell Press | 16.0 | 5 |
| Double Kettlebell Press | 12.0 | 15 |
| Snatch Grip Behind the Neck Press | 30.0 | 5 |
| Snatch Grip Behind the Neck Press | 30.0 | 3 |
| Standing Barbell Press Behind Neck | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 15 |
| Standing One-Arm Dumbbell Shoulder Press | 17.0 | 10 |
| Standing One-Arm Dumbbell Shoulder Press | 17.0 | 10 |
| Standing One-Arm Dumbbell Shoulder Press | 14.5 | 12 |
2013-05-31
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 30 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 65 | 5 |
| Barbell Squat | 65 | 5 |
| Chin-Up | 6 | NA |
| Front Barbell Squat | 65 | 3 |
| Parallel-Grip Pull-Up | 3 | NA |
| Wide-Grip Lat Pulldown | 25 | 10 |
| Wide-Grip Lat Pulldown | 35 | 10 |
| Wide-Grip Lat Pulldown | 35 | 10 |
| Wide-Grip Lat Pulldown | 35 | 10 |
| Wide-Grip Lat Pulldown | 40 | 10 |
| Wide-Grip Lat Pulldown | 40 | 10 |
2013-05-30
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Power Snatch | 20 | 5 |
| Snatch Grip Behind the Neck Press | 20 | 10 |
| Snatch Grip Behind the Neck Press | 20 | 10 |
| Snatch Grip Behind the Neck Press | 20 | 10 |
| Standing Barbell Shoulder Press (OHP) | 40 | 10 |
| Standing Barbell Shoulder Press (OHP) | 40 | 10 |
| Standing Barbell Shoulder Press (OHP) | 40 | 10 |
2013-05-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Front Barbell Squat | 35.0 | 10 |
| Front Barbell Squat | 35.0 | 10 |
| Front Barbell Squat | 35.0 | 10 |
| Front Barbell Squat | 35.0 | 10 |
| Front Barbell Squat | 35.0 | 10 |
| Front Barbell Squat | 35.0 | 10 |
| Front Barbell Squat | 35.0 | 10 |
| Front Barbell Squat | 35.0 | 10 |
| Front Barbell Squat | 35.0 | 10 |
| Front Barbell Squat | 35.0 | 10 |
| Front Barbell Squat | 40.0 | 5 |
| Kroc Rows | 32.0 | 5 |
| V-Bar Pulldown | 27.5 | 10 |
| V-Bar Pulldown | 35.0 | 10 |
| V-Bar Pulldown | 35.0 | 10 |
| V-Bar Pulldown | 40.0 | 10 |
| V-Bar Pulldown | 40.0 | 10 |
| V-Bar Pulldown | 40.0 | 10 |
| V-Bar Pulldown | 40.0 | 10 |
| V-Bar Pulldown | 40.0 | 10 |
| V-Bar Pulldown | 40.0 | 10 |
| V-Bar Pulldown | 40.0 | 10 |
| V-Bar Pulldown | 47.5 | 5 |
2013-05-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 5 |
2013-05-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 10.0 | 10 |
| Arnold Dumbbell Press | 10.0 | 10 |
| Bent-Arm Dumbbell Pullover | 10.0 | 25 |
| Bent-Arm Dumbbell Pullover | 10.0 | 20 |
| Cable One Arm Tricep Extension | 5.0 | 10 |
| Cable One Arm Tricep Extension | 10.0 | 3 |
| Machine Bench Press | 40.0 | 16 |
| Machine Bench Press | 60.0 | 5 |
| Machine Bench Press | 70.0 | 8 |
| Machine Bench Press | 80.0 | 4 |
| Machine Seated Row | 45.0 | 5 |
| Machine Seated Row | 60.0 | 5 |
| Machine Seated Row | 65.0 | 5 |
| Machine Seated Row | 65.0 | 10 |
| Machine Shoulder (Military) Press | 35.0 | 5 |
| Machine Shoulder (Military) Press | 40.0 | 5 |
| Machine Shoulder (Military) Press | 50.0 | 5 |
| Machine Shoulder (Military) Press | 55.0 | 5 |
| Machine Shoulder (Military) Press | 55.0 | 5 |
| Machine Shoulder (Military) Press | 55.0 | 5 |
| Machine Shoulder (Military) Press | 60.0 | 5 |
| One-Arm Dumbbell Snatch | 10.0 | 15 |
| One-Arm Face Pull | 10.0 | 10 |
| One-Arm Face Pull | 15.0 | 5 |
| Triceps Pushdown | 17.5 | 15 |
| Triceps Pushdown | 25.0 | 5 |
2013-05-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Alternating Kettlebell Row | 10.0 | 10 |
| Close-Grip Front Lat Pulldown | 20.0 | 15 |
| Close-Grip Front Lat Pulldown | 25.0 | 15 |
| Close-Grip Front Lat Pulldown | 25.0 | 15 |
| Close-Grip Front Lat Pulldown | 25.0 | 15 |
| Double Kettlebell Clean | 10.0 | 10 |
| Double Kettlebell Snatch | 8.0 | 5 |
| Double Kettlebell Snatch | 8.0 | 5 |
| Double Kettlebell Snatch | 10.0 | 5 |
| Double Kettlebell Snatch | 10.0 | 5 |
| Double Kettlebell Snatch | 10.0 | 5 |
| Double Kettlebell Snatch | 10.0 | 5 |
| Double Kettlebell Snatch | 10.0 | 5 |
| Dumbbell Bicep Curl | 8.0 | 8 |
| Dumbbell Rear Delt Row | 10.0 | 10 |
| Hammer Dumbbell Curl | 8.0 | 8 |
| Hammer Dumbbell Curl | 10.0 | 10 |
| Kettlebell Dead Clean | 10.0 | 10 |
| Machine Seated Row | 35.0 | 5 |
| Machine Seated Row | 50.0 | 5 |
| Machine Seated Row | 60.0 | 5 |
| Machine Seated Row | 70.0 | 5 |
| Machine Seated Row | 70.0 | 5 |
| Machine Seated Row | 80.0 | 5 |
| Machine Seated Row | 85.0 | 3 |
| Machine Seated Row | 85.0 | 3 |
| Machine Seated Row | 90.0 | 3 |
| Machine Seated Row | 90.0 | 3 |
| One Arm Lat Pulldown | 25.0 | 5 |
| One Arm Lat Pulldown | 25.0 | 3 |
| One-Arm Dumbbell Snatch | 8.0 | 5 |
| One-Arm Dumbbell Snatch | 8.0 | 5 |
| One-Arm Dumbbell Snatch | 10.0 | 5 |
| One-Arm Face Pull | 7.5 | 10 |
2013-05-22
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 10 | 8 |
| Arnold Dumbbell Press | 10 | 8 |
| Dumbbell Bench Press | 10 | 15 |
| Dumbbell Bench Press | 10 | 15 |
| Face Pull | 10 | 10 |
| Face Pull | 15 | 10 |
| Machine Bench Press | 35 | 5 |
| Machine Bench Press | 50 | 5 |
| Machine Bench Press | 65 | 5 |
| Machine Bench Press | 75 | 5 |
| Machine Bench Press | 80 | 5 |
| Machine Bench Press | 85 | 1 |
| Machine Shoulder (Military) Press | 15 | 5 |
| Machine Shoulder (Military) Press | 30 | 5 |
| Machine Shoulder (Military) Press | 45 | 5 |
| Machine Shoulder (Military) Press | 55 | 5 |
| Machine Shoulder (Military) Press | 60 | 5 |
| Machine Shoulder (Military) Press | 60 | 5 |
| Machine Shoulder (Military) Press | 60 | 5 |
| Standing Dumbbell Shoulder Press | 10 | 10 |
| Standing Dumbbell Shoulder Press | 10 | 10 |
| Standing Dumbbell Triceps Extension | 10 | 10 |
| Triceps Pushdown | 15 | 15 |
| Triceps Pushdown | 20 | 10 |
| Triceps Pushdown | 25 | 3 |
2013-05-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bent-Arm Dumbbell Pullover | 7 | 12 |
| Bent-Arm Dumbbell Pullover | 9 | 12 |
| Bent-Arm Dumbbell Pullover | 10 | 10 |
| Bent-Arm Dumbbell Pullover | 10 | 15 |
| Dumbbell Bicep Curl | 5 | 12 |
| Dumbbell Bicep Curl | 7 | 10 |
| Dumbbell Bicep Curl | 8 | 8 |
| Dumbbell Bicep Curl | 10 | 5 |
| Dumbbell Bicep Curl | 6 | 12 |
| Dumbbell Squat | 10 | 10 |
| Dumbbell Squat | 10 | 10 |
| Dumbbell Squat | 10 | 10 |
| Goblet Squat (dumbbell) | 10 | 25 |
| Goblet Squat (dumbbell) | 10 | 20 |
| Goblet Squat (dumbbell) | 10 | 20 |
| Hammer Dumbbell Curl | 7 | 10 |
| Hammer Dumbbell Curl | 10 | 10 |
| Hammer Dumbbell Curl | 10 | 10 |
| Hammer Dumbbell Curl | 6 | 25 |
| Incline Dumbbell Row | 7 | 12 |
| Kroc Rows | 10 | 25 |
| Leg Extensions | 20 | 10 |
| Leg Extensions | 30 | 8 |
| Machine Seated Row | 25 | 12 |
| Machine Seated Row | 45 | 5 |
| Machine Seated Row | 55 | 5 |
| Machine Seated Row | 55 | 5 |
| Machine Seated Row | 60 | 5 |
| Machine Seated Row | 60 | 5 |
| Machine Seated Row | 65 | 5 |
| Machine Seated Row | 70 | 5 |
| Machine Seated Row | 75 | 5 |
| Romanian Dumbbell Deadlift | 10 | 10 |
| Romanian Dumbbell Deadlift | 10 | 10 |
| Romanian Dumbbell Deadlift | 10 | 10 |
| Standing Biceps Cable Curl | 15 | 5 |
| Upright Cable Row | 10 | 10 |
| Upright Cable Row | 15 | 8 |
2013-05-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 41 | 10 |
| Barbell Bench Press | 51 | 5 |
| Barbell Bench Press | 61 | 5 |
| Barbell Bench Press | 71 | 3 |
| Barbell Bench Press | 75 | 1 |
| Barbell Bench Press | 80 | 1 |
| Standing Barbell Shoulder Press (OHP) | 30 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30 | 10 |
2013-05-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| EZ-Bar Curl | 15.5 | 10 |
| EZ-Bar Curl | 15.5 | 10 |
| Hang Power Clean | 40.0 | 1 |
| Kroc Rows | 22.5 | 13 |
| Kroc Rows | 32.0 | 10 |
| Pendlay Row | 40.0 | 10 |
| Pendlay Row | 40.0 | 10 |
| Pendlay Row | 40.0 | 10 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 70.0 | 5 |
| Pendlay Row | 70.0 | 5 |
| Pendlay Row | 70.0 | 5 |
| Pendlay Row | 80.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 4 |
| Standing Barbell Shoulder Press (OHP) | 43.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 43.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 43.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 46.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 46.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 46.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 4 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 4 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
2013-05-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dumbbell Bench Press | 32.0 | 1 |
| Dumbbell Bench Press | 34.5 | 1 |
| Dumbbell Bench Press | 34.5 | 1 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 64.0 | 1 |
2013-05-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Alternating Kettlebell Row | 6 | 8 |
| Barbell Bench Press | 31 | 10 |
| Barbell Bench Press | 51 | 10 |
| Barbell Bench Press | 61 | 10 |
| Barbell Bench Press | 71 | 3 |
| Barbell Curl | 10 | 20 |
| Barbell Deadlift | 60 | 5 |
| Barbell Deadlift | 60 | 5 |
| Barbell Deadlift | 110 | 8 |
| Barbell Deadlift | 120 | 5 |
| Barbell Deadlift | 140 | 1 |
| Barbell Deadlift | 160 | 1 |
| Barbell Squat | 40 | 5 |
| Barbell Squat | 60 | 5 |
| Barbell Squat | 60 | 10 |
| Barbell Squat | 80 | 5 |
| Barbell Squat | 90 | 5 |
| Double Kettlebell Clean | 6 | 8 |
| Double Kettlebell Press | 6 | 8 |
| Double Kettlebell Snatch | 6 | 8 |
| Double Kettlebell Swing | 6 | 8 |
| Goblet Squat (kettlebell) | 6 | 8 |
| Hammer Dumbbell Curl | 12 | 10 |
| Kettlebell Figure 8 | 6 | 8 |
| Kettlebell Lunge Pass Through | 6 | 8 |
| Kettlebell Pirate Ships | 6 | 8 |
| Romanian Dumbbell Deadlift | 6 | 8 |
2013-05-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 6.0 | 10 |
| Barbell Rear Delt Row | 40.0 | 8 |
| Barbell Rear Delt Row | 40.0 | 8 |
| Barbell Rear Delt Row | 40.0 | 8 |
| Double Kettlebell Clean | 6.0 | 8 |
| Double Kettlebell Clean | 8.0 | 8 |
| Double Kettlebell Press | 6.0 | 8 |
| Double Kettlebell Press | 8.0 | 8 |
| Double Kettlebell Snatch | 6.0 | 8 |
| Double Kettlebell Snatch | 8.0 | 8 |
| Double Kettlebell Swing | 6.0 | 8 |
| Double Kettlebell Swing | 8.0 | 8 |
| Dumbbell Bench Press | 22.0 | 10 |
| Dumbbell Bench Press | 17.0 | 10 |
| Dumbbell Bench Press | 17.0 | 10 |
| Goblet Squat (kettlebell) | 12.0 | 8 |
| Goblet Squat (kettlebell) | 16.0 | 8 |
| Incline Dumbbell Bench Press | 17.0 | 10 |
| Incline Dumbbell Bench Press | 12.0 | 15 |
| Kettlebell Figure 8 | 6.0 | 8 |
| Kettlebell Figure 8 | 8.0 | 8 |
| Kettlebell Pirate Ships | 6.0 | 8 |
| Kettlebell Pirate Ships | 8.0 | 8 |
| Kroc Rows | 22.5 | 12 |
| Kroc Rows | 22.5 | 15 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 37.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 47.5 | 5 |
| Triceps Pushdown - Rope Attachment | 10.0 | 15 |
| Triceps Pushdown - Rope Attachment | 10.0 | 15 |
| Triceps Pushdown - Rope Attachment | 10.0 | 15 |
2013-05-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Rear Delt Row | 40.0 | 8 |
| Barbell Rear Delt Row | 40.0 | 8 |
| Barbell Squat | 40.0 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Barbell Squat | 80.0 | 5 |
| Bent-Arm Barbell Pullover | 13.0 | 12 |
| Bent-Arm Barbell Pullover | 13.0 | 12 |
| Dumbbell Bench Press | 19.5 | 5 |
| Dumbbell Bench Press | 24.5 | 5 |
| Dumbbell Bench Press | 27.0 | 5 |
| Front Barbell Squat | 30.0 | 12 |
| Kroc Rows | 27.0 | 12 |
| Standing Calf Raise | 25.0 | NA |
| Standing Calf Raises | 25.0 | NA |
2013-05-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Standing Calf Raise | 40 | NA |
| Standing Calf Raises | 40 | NA |
2013-05-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 60.0 | 10 |
| Barbell Deadlift | 110.0 | 5 |
| Barbell Deadlift | 120.0 | 4 |
| Barbell Deadlift | 130.0 | 2 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 90.0 | 5 |
| Barbell Squat | 100.0 | 2 |
| Barbell Squat | 100.0 | 2 |
| Front Barbell Squat | 30.0 | 12 |
| Front Barbell Squat | 40.0 | 12 |
| Overhead Barbell Squat | 14.0 | 5 |
| Power Clean | 60.0 | 3 |
| Power Clean | 60.0 | 2 |
| Romanian Deadlift | 30.0 | 12 |
| Romanian Deadlift | 40.0 | 12 |
| Seated Calf Raise | 0.5 | 25 |
| Seated Calf Raise | 0.5 | 25 |
| Seated Calf Raise | 40.0 | 25 |
| Seated Calf Raise | 40.0 | 25 |
2013-05-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Rear Delt Row | 30 | 15 |
| Barbell Rear Delt Row | 30 | 18 |
| Barbell Rear Delt Row | 30 | 18 |
| Barbell Shrug | 60 | 10 |
| Barbell Shrug | 60 | 10 |
| Barbell Shrug | 60 | 10 |
| Dumbbell Shrug | 12 | 15 |
| Dumbbell Shrug | 12 | 20 |
| Dumbbell Shrug | 12 | 15 |
| Dumbbell Shrug | 16 | 20 |
| EZ-Bar Curl | 13 | 25 |
| EZ-Bar Curl | 13 | 20 |
| EZ-Bar Curl | 13 | 15 |
| EZ-Bar Curl | 13 | 20 |
| EZ-Bar Curl | 13 | 20 |
| Parallel-Grip Pull-Up | 2 | NA |
| Pendlay Row | 60 | 5 |
| Pendlay Row | 70 | 5 |
| Pendlay Row | 70 | 5 |
| Pendlay Row | 70 | 3 |
| Snatch Grip Behind the Neck Press | 20 | 12 |
| Snatch Grip Behind the Neck Press | 14 | 17 |
| Snatch Grip Behind the Neck Press | 14 | 20 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 3 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
2013-05-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 12.0 | 5 |
| Barbell Bench Press | 31.0 | 6 |
| Barbell Bench Press | 61.0 | 6 |
| Barbell Bench Press | 61.0 | 6 |
| Barbell Rear Delt Row | 60.0 | 6 |
| Barbell Rear Delt Row | 60.0 | 6 |
| Barbell Rear Delt Row | 60.0 | 6 |
| Close-Grip Barbell Bench Press | 31.0 | 12 |
| Close-Grip Barbell Bench Press | 31.0 | 12 |
| Close-Grip Barbell Bench Press | 31.0 | 12 |
| Dumbbell Bench Press | 19.5 | 8 |
| Dumbbell Bench Press | 19.5 | 8 |
| Dumbbell Bench Press | 19.5 | 8 |
| EZ-Bar Curl | 18.0 | 12 |
| EZ-Bar Curl | 18.0 | 12 |
| EZ-Bar Curl | 18.0 | 12 |
| Hammer Grip Incline Dumbbell Bench Press | 17.0 | 8 |
| Hammer Grip Incline Dumbbell Bench Press | 17.0 | 8 |
| Hammer Grip Incline Dumbbell Bench Press | 19.5 | 8 |
| Hanging Knee Raise | 10.0 | 10 |
| Incline Dumbbell Flyes | 4.5 | 12 |
| Incline Dumbbell Flyes | 4.5 | 12 |
| Reverse Crunch | 5.0 | 5 |
| Two-Arm Kettlebell Swing | 16.0 | 10 |
2013-05-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 7.0 | 12 |
| Arnold Dumbbell Press | 7.0 | 12 |
| Arnold Dumbbell Press | 7.0 | 8 |
| Arnold Dumbbell Press | 7.0 | 8 |
| Arnold Dumbbell Press | 7.0 | 8 |
| Arnold Dumbbell Press | 7.0 | 8 |
| Arnold Dumbbell Press | 7.0 | 8 |
| Arnold Dumbbell Press | 7.0 | 8 |
| Arnold Dumbbell Press | 7.0 | 8 |
| Arnold Dumbbell Press | 7.0 | 8 |
| Barbell Rear Delt Row | 60.0 | 6 |
| Barbell Rear Delt Row | 60.0 | 6 |
| Barbell Rear Delt Row | 60.0 | 6 |
| Barbell Shrug Behind The Back | 60.0 | 10 |
| Barbell Shrug Behind The Back | 60.0 | 10 |
| Barbell Shrug | 40.0 | 15 |
| Barbell Shrug | 60.0 | 10 |
| Close-Grip Front Lat Pulldown | 30.0 | 15 |
| Close-Grip Front Lat Pulldown | 30.0 | 15 |
| Dumbbell Bicep Curl | 7.0 | 12 |
| Dumbbell Bicep Curl | 7.0 | 12 |
| Dumbbell Bicep Curl | 7.0 | 8 |
| Dumbbell Bicep Curl | 7.0 | 8 |
| Dumbbell Bicep Curl | 7.0 | 8 |
| Kettlebell Pirate Ships | 12.0 | 8 |
| Kettlebell Pirate Ships | 12.0 | 8 |
| Kroc Rows | 22.5 | 15 |
| Kroc Rows | 25.0 | 12 |
| Pendlay Row | 60.0 | 6 |
| Pendlay Row | 70.0 | 6 |
| Pendlay Row | 80.0 | 4 |
| Push Press | 30.0 | 8 |
| Push Press | 40.0 | 12 |
| Push Press | 40.0 | 12 |
| Seated Cable Row | 30.0 | 12 |
| Seated Cable Row | 35.0 | 12 |
| Seated Cable Row | 35.0 | 12 |
2013-05-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 62.5 | 5 |
| Barbell Deadlift | 110.0 | 3 |
| Barbell Deadlift | 130.0 | 3 |
| Barbell Squat | 55.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 80.0 | 3 |
| Barbell Squat | 90.0 | 3 |
| Barbell Squat | 100.0 | 2 |
2013-04-30
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 7.0 | 12 |
| Arnold Dumbbell Press | 7.0 | 12 |
| Barbell Bench Press | 31.0 | 5 |
| Barbell Bench Press | 51.0 | 6 |
| Barbell Bench Press | 71.0 | 2 |
| Barbell Bench Press | 55.0 | 6 |
| Barbell Bench Press | 60.0 | 6 |
| Barbell Bench Press | 64.0 | 6 |
| Dip Station Bent Leg Raise | 10.0 | 10 |
| Dip Station Bent Leg Raise | 5.0 | 5 |
| Dip Station Straight Leg Raise | 5.0 | 5 |
| Hanging Knee Raise | 5.0 | 5 |
| Hanging Knee Raise | 5.0 | 5 |
| Kettlebell Arnold Press | 12.0 | 6 |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Parallel-Grip Pull-Up | 2.0 | NA |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 60.0 | 6 |
| Pendlay Row | 62.5 | 6 |
| Pendlay Row | 62.5 | 6 |
| Reverse Crunch | 12.0 | 12 |
| Reverse Crunch | 12.0 | 12 |
| Seated Hammer Dumbbell Curl | 7.0 | 15 |
| Seated Hammer Dumbbell Curl | 7.0 | 12 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 6 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 6 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 6 |
| Standing Barbell Shoulder Press (OHP) | 55.0 | 1 |
2013-04-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 35.0 | 6 |
| Barbell Bench Press | 55.0 | 6 |
| Barbell Bench Press | 55.0 | 6 |
| Barbell Bench Press | 55.0 | 6 |
| Close-Grip Barbell Bench Press | 31.0 | 12 |
| Close-Grip Barbell Bench Press | 31.0 | 12 |
| Dumbbell Bench Press | 17.0 | 12 |
| Dumbbell Bench Press | 17.0 | 10 |
| Dumbbell Bench Press | 17.0 | 8 |
| EZ-Bar Curl | 18.0 | 8 |
| EZ-Bar Curl | 18.0 | 12 |
| Hammer Grip Incline Dumbbell Bench Press | 12.0 | 12 |
| Hammer Grip Incline Dumbbell Bench Press | 12.0 | 12 |
| Hammer Grip Incline Dumbbell Bench Press | 12.0 | 12 |
| Incline Dumbbell Flyes | 2.5 | 15 |
| Incline Dumbbell Flyes | 5.0 | 8 |
| Reverse Crunch | 12.0 | 12 |
| Reverse Crunch | 12.0 | 12 |
| Seated Hammer Dumbbell Curl | 12.0 | 5 |
| Seated Hammer Dumbbell Curl | 7.0 | 15 |
2013-04-26
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 30 | 6 |
| Barbell Squat | 50 | 6 |
| Barbell Squat | 70 | 6 |
| Barbell Squat | 110 | 3 |
| Barbell Squat | 135 | 1 |
| Front Barbell Squat | 30 | 12 |
| Front Barbell Squat | 40 | 12 |
| Hang Power Clean | 30 | 6 |
| Hang Power Clean | 40 | 3 |
| Hyperextension | 12 | 12 |
| Hyperextension | 12 | 12 |
| Kettlebell Figure 8 | 16 | 20 |
| Kettlebell Figure 8 | 16 | 15 |
| Romanian Deadlift | 30 | 12 |
| Romanian Deadlift | 40 | 12 |
| Two-Arm Kettlebell Swing | 16 | 20 |
| Two-Arm Kettlebell Swing | 16 | 15 |
2013-04-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Shrug Behind The Back | 50.0 | 15 |
| Barbell Shrug | 50.0 | 15 |
| Close-Grip Front Lat Pulldown | 40.0 | 12 |
| Close-Grip Front Lat Pulldown | 45.0 | 12 |
| Dumbbell Side Lateral Raise | 2.5 | 20 |
| Front Plate Raise | 5.0 | 20 |
| Kettlebell Pirate Ships | 8.0 | 12 |
| Kettlebell Pirate Ships | 8.0 | 12 |
| Kroc Rows | 22.5 | 15 |
| Kroc Rows | 22.5 | 15 |
| Pendlay Row | 60.0 | 6 |
| Pendlay Row | 60.0 | 6 |
| Pendlay Row | 60.0 | 6 |
| Push Press | 30.0 | 12 |
| Push Press | 30.0 | 12 |
| Push Press | 30.0 | 12 |
| Seated Cable Row | 45.0 | 10 |
| Seated Cable Row | 45.0 | 12 |
| Seated Cable Row | 45.0 | 12 |
2013-04-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Dumbbell Bicep Curl | 12.0 | 10 |
| Dumbbell Bicep Curl | 12.0 | 10 |
| Hanging Knee Raise | 5.0 | 5 |
| Hanging Straight Leg Raise | 2.0 | 2 |
| Kroc Rows | 22.5 | 15 |
2013-04-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 60 | 5 |
| Barbell Deadlift | 110 | 3 |
| Barbell Deadlift | 140 | 1 |
| Barbell Glute Bridge | 60 | 5 |
| Barbell Glute Bridge | 60 | 6 |
| Barbell Glute Bridge | 60 | 10 |
| Barbell Squat | 45 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 70 | 5 |
| Barbell Squat | 90 | 5 |
| Barbell Squat | 100 | 3 |
| Front Barbell Squat | 30 | 10 |
| Front Barbell Squat | 30 | 10 |
| Front Barbell Squat | 30 | 10 |
| Standing Calf Raise | 15 | 40 |
| Standing Calf Raises | 15 | 40 |
2013-04-22
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 31.0 | 5 |
| Barbell Bench Press | 31.0 | 5 |
| Barbell Bench Press | 51.0 | 5 |
| Barbell Bench Press | 71.0 | 5 |
| Barbell Bench Press | 76.0 | 1 |
| Barbell Bench Press | 78.5 | 1 |
| Chin-Up | 4.0 | NA |
| Chin-Up | 3.0 | NA |
| Parallel-Grip Pull-Up | 2.0 | NA |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Seated Hammer Dumbbell Curl | 12.5 | 6 |
| Seated Hammer Dumbbell Curl | 12.5 | 6 |
| Seated Hammer Dumbbell Curl | 12.5 | 6 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 5 |
| Triceps Pushdown - Rope Attachment | 15.0 | 12 |
| Triceps Pushdown - Rope Attachment | 15.0 | 12 |
| Triceps Pushdown - Rope Attachment | 15.0 | 10 |
2013-04-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Curl | 30 | 5 |
| Barbell Deadlift | 60 | 10 |
| Barbell Deadlift | 110 | 5 |
| Barbell Deadlift | 140 | 5 |
| Barbell Deadlift | 150 | 5 |
| Barbell Shrug Behind The Back | 30 | 10 |
| Barbell Shrug Behind The Back | 50 | 15 |
| Close-Grip EZ Bar Curl | 18 | 10 |
| Snatch Grip Behind the Neck Press | 20 | 10 |
| Snatch Grip Behind the Neck Press | 30 | 8 |
| Standing Barbell Press Behind Neck | 20 | 10 |
| Sumo Deadlift | 60 | 10 |
| Sumo Deadlift | 110 | 5 |
2013-04-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 31.0 | 5 |
| Barbell Bench Press | 31.0 | 5 |
| Barbell Bench Press | 51.0 | 5 |
| Barbell Bench Press | 71.0 | 3 |
| Barbell Bench Press | 71.0 | 3 |
| Barbell Squat | 30.0 | 10 |
| Barbell Squat | 50.0 | 10 |
| Barbell Squat | 70.0 | 5 |
| Barbell Squat | 87.5 | 20 |
| Hammer Grip Incline Dumbbell Bench Press | 22.5 | 5 |
| Hammer Grip Incline Dumbbell Bench Press | 22.5 | 8 |
| Hammer Grip Incline Dumbbell Bench Press | 22.5 | 10 |
| Hyperextension | 10.0 | 10 |
2013-04-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Front Barbell Squat | 40 | 5 |
| Front Barbell Squat | 40 | 5 |
| Front Barbell Squat | 50 | 5 |
| Front Barbell Squat | 60 | 5 |
| Front Barbell Squat | 60 | 5 |
| Kettlebell Pirate Ships | 16 | 5 |
| Pendlay Row | 60 | 5 |
| Pendlay Row | 60 | 10 |
| Pendlay Row | 70 | 5 |
| Pendlay Row | 70 | 3 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 60 | 2 |
| Standing Barbell Shoulder Press (OHP) | 60 | 1 |
| Standing Barbell Shoulder Press (OHP) | 50 | 3 |
| Standing Barbell Shoulder Press (OHP) | 40 | 5 |
2013-04-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 5 |
| Chin-Up | 3.0 | NA |
| Dumbbell Bench Press | 12.5 | 10 |
| Dumbbell Bench Press | 22.5 | 5 |
| Dumbbell Bench Press | 22.5 | 5 |
| Dumbbell Bench Press | 25.0 | 5 |
| Dumbbell Bench Press | 27.5 | 5 |
| Dumbbell Bench Press | 30.0 | 5 |
| Hyperextension | 10.0 | 10 |
| Hyperextension | 10.0 | 10 |
| Hyperextension | 10.0 | 10 |
| Kroc Rows | 20.0 | 15 |
| Kroc Rows | 20.0 | 15 |
| Parallel-Grip Pull-Up | 1.0 | NA |
2013-04-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 70 | 5 |
| Barbell Deadlift | 70 | 5 |
| Barbell Deadlift | 140 | 5 |
| Barbell Deadlift | 150 | 3 |
| Barbell Deadlift | 150 | 1 |
| Barbell Squat | 30 | 5 |
| Barbell Squat | 30 | 5 |
| Barbell Squat | 50 | 5 |
| Barbell Squat | 70 | 5 |
| Barbell Squat | 70 | 5 |
| Barbell Squat | 70 | 5 |
| Barbell Squat | 80 | 5 |
| Barbell Squat | 80 | 5 |
| EZ-Bar Curl | 18 | 10 |
| EZ-Bar Curl | 18 | 10 |
| EZ-Bar Curl | 18 | 15 |
| Kettlebell Sumo High Pull | 20 | 10 |
| Kettlebell Sumo High Pull | 20 | 10 |
| Kettlebell Sumo High Pull | 20 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50 | 5 |
2013-04-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 31.0 | 5 |
| Barbell Bench Press | 41.0 | 5 |
| Barbell Bench Press | 61.0 | 5 |
| Barbell Bench Press | 67.5 | 3 |
| Barbell Bench Press | 75.0 | 4 |
| Chin-Up | 5.0 | NA |
| EZ-Bar Curl | 18.0 | 10 |
| Snatch Grip Behind the Neck Press | 30.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 20 |
2013-04-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30 | 5 |
| Barbell Deadlift | 65 | 5 |
| Barbell Deadlift | 65 | 5 |
| Barbell Deadlift | 100 | 3 |
| Barbell Deadlift | 115 | 3 |
| Barbell Deadlift | 135 | 7 |
| Barbell Deadlift | 145 | 3 |
| Barbell Deadlift | 145 | 2 |
| Barbell Squat | 50 | 10 |
| Barbell Squat | 50 | 10 |
| Chin-Up | 3 | NA |
| Front Barbell Squat | 30 | 10 |
| Front Barbell Squat | 30 | 10 |
| Front Barbell Squat | 30 | 10 |
| Front Barbell Squat | 50 | 5 |
| Kettlebell Sumo High Pull | 20 | 10 |
| Kettlebell Sumo High Pull | 20 | 10 |
| Rack Deadlift | 65 | 10 |
| Standing Calf Raise | 25 | NA |
| Standing Calf Raises | 25 | NA |
| Walked up the stairs (in lieu of the elevator) | 100 | 100 |
2013-04-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| 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 |
| Close-Grip Front Lat Pulldown | 45.0 | 10 |
| Close-Grip Front Lat Pulldown | 45.0 | 10 |
| Kettlebell Pirate Ships | 12.0 | 10 |
| Kettlebell Pirate Ships | 8.0 | 10 |
| Lat Pulldown | 45.0 | 10 |
| Parallel-Grip Pull-Up | 2.0 | NA |
| Snatch Grip Behind the Neck Press | 30.0 | 3 |
| Snatch Grip Behind the Neck Press | 20.0 | 10 |
| Snatch Grip Behind the Neck Press | 20.0 | 10 |
| Snatch Grip Behind the Neck Press | 20.0 | 10 |
| Snatch Grip Behind the Neck Press | 20.0 | 10 |
| Snatch Grip Behind the Neck Press | 20.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 52.5 | 3 |
| Standing Barbell Shoulder Press (OHP) | 57.5 | 3 |
2013-04-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 67.5 | 5 |
| Barbell Deadlift | 67.5 | 10 |
| Barbell Deadlift | 67.5 | 10 |
| Barbell Deadlift | 67.5 | 10 |
| Barbell Deadlift | 67.5 | 5 |
| Barbell Squat | 40.0 | 5 |
| Barbell Squat | 47.5 | 5 |
| Barbell Squat | 57.5 | 3 |
| Barbell Squat | 67.5 | 3 |
| Barbell Squat | 77.5 | 3 |
| Barbell Squat | 87.5 | 10 |
| Hyperextension | 10.0 | 10 |
| Hyperextension | 10.0 | 10 |
| Kettlebell Crosswalk | 30.0 | 12 |
| Kettlebell Crosswalk | 30.0 | 12 |
| Kettlebell Crosswalk | 30.0 | 16 |
| Kettlebell Crosswalk | 30.0 | 16 |
| One-Arm Bottoms-up Kettlebell Carry | 10.0 | 6 |
| One-Arm Bottoms-up Kettlebell Carry | 10.0 | 6 |
2013-04-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 47.5 | 3 |
| Barbell Bench Press | 55.0 | 3 |
| Barbell Bench Press | 63.5 | 3 |
| Barbell Bench Press | 70.0 | 3 |
| Close-Grip Front Lat Pulldown | 45.0 | 10 |
| Close-Grip Front Lat Pulldown | 45.0 | 10 |
| Kettlebell Pirate Ships | 8.0 | 10 |
| Kettlebell Pirate Ships | 12.0 | 5 |
| Rear Delt Fly | 2.5 | 10 |
| Rear Delt Fly | 2.5 | 10 |
| Seated Cable Row | 45.0 | 10 |
| Seated Cable Row | 45.0 | 10 |
| Seated Cable Row | 45.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
2013-04-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 60 | 5 |
| Barbell Deadlift | 70 | 5 |
| Barbell Deadlift | 80 | 5 |
| Barbell Deadlift | 95 | 3 |
| Barbell Deadlift | 110 | 3 |
| Barbell Deadlift | 125 | 5 |
| Barbell Squat | 30 | 10 |
| Barbell Squat | 40 | 10 |
| Barbell Squat | 50 | 10 |
| Barbell Squat | 50 | 10 |
| Barbell Squat | 50 | 10 |
| Hyperextension | 10 | 10 |
| Hyperextension | 10 | 10 |
| Hyperextension | 10 | 10 |
2013-04-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Close-Grip EZ Bar Curl | 20.5 | 8 |
| EZ-Bar Curl | 20.5 | 10 |
| EZ-Bar Curl | 20.5 | 10 |
| Lat Pulldown | 40.0 | 10 |
| Parallel-Grip Pull-Up | 2.0 | NA |
| Upright Barbell Row | 20.5 | 10 |
2013-04-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 35.0 | 10 |
| Barbell Bench Press | 45.0 | 10 |
| Barbell Bench Press | 45.0 | 10 |
| Barbell Bench Press | 45.0 | 10 |
| Barbell Bench Press | 45.0 | 10 |
| Close-Grip Front Lat Pulldown | 40.0 | 10 |
| Close-Grip Front Lat Pulldown | 40.0 | 10 |
| Hyperextension | 10.0 | 10 |
| Hyperextension | 10.0 | 10 |
| Lat Pulldown | 40.0 | 10 |
| Lat Pulldown | 40.0 | 10 |
| Parallel-Grip Pull-Up | 2.0 | NA |
| Seated Cable Row | 40.0 | 10 |
| Seated Cable Row | 40.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 37.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 55.0 | 3 |
2013-04-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 67.5 | 10 |
| Barbell Deadlift | 67.5 | 10 |
| Barbell Deadlift | 67.5 | 10 |
| Barbell Deadlift | 67.5 | 10 |
| Barbell Deadlift | 67.5 | 10 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 35.0 | 5 |
| Barbell Squat | 42.5 | 5 |
| Barbell Squat | 47.5 | 5 |
| Barbell Squat | 52.5 | 5 |
| Barbell Squat | 60.0 | 5 |
| Barbell Squat | 80.0 | 3 |
| Barbell Squat | 90.0 | 5 |
| Barbell Squat | 100.0 | 3 |
| Barbell Squat | 110.0 | 3 |
| Barbell Squat | 125.0 | 2 |
2013-03-31
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 40.0 | 5 |
| Barbell Bench Press | 53.5 | 5 |
| Barbell Bench Press | 60.0 | 5 |
| Barbell Bench Press | 67.5 | 5 |
| Barbell Deadlift | 110.0 | 2 |
| Chin-Up | 5.0 | NA |
| Chin-Up | 3.0 | NA |
| Close-Grip Front Lat Pulldown | 25.0 | 10 |
| Close-Grip Front Lat Pulldown | 40.0 | 10 |
| Close-Grip Front Lat Pulldown | 50.0 | 10 |
| Close-Grip Front Lat Pulldown | 55.0 | 5 |
| EZ-Bar Curl | 28.0 | 5 |
| EZ-Bar Curl | 28.0 | 5 |
| EZ-Bar Curl | 28.0 | 5 |
| Parallel-Grip Pull-Up | 5.0 | NA |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
2013-03-29
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 50.0 | 5 |
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 70.0 | 5 |
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 102.5 | 5 |
| Barbell Deadlift | 115.0 | 5 |
| Barbell Deadlift | 130.0 | 2 |
| Barbell Deadlift | 145.0 | 1 |
| Barbell Deadlift | 155.0 | 1 |
| Barbell Deadlift | 165.0 | 1 |
| Barbell Squat | 35.0 | 10 |
| Barbell Squat | 35.0 | 10 |
| Barbell Squat | 35.0 | 10 |
| Barbell Squat | 35.0 | 10 |
| Barbell Squat | 35.0 | 10 |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Two-Arm Kettlebell Swing | 20.0 | 15 |
| Two-Arm Kettlebell Swing | 20.0 | 15 |
2013-03-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| 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 |
| Close-Grip Front Lat Pulldown | 20.0 | 10 |
| Close-Grip Front Lat Pulldown | 30.0 | 10 |
| Close-Grip Front Lat Pulldown | 40.0 | 10 |
| Close-Grip Front Lat Pulldown | 45.0 | 10 |
| Close-Grip Front Lat Pulldown | 45.0 | 10 |
| Parallel-Grip Pull-Up | 5.0 | NA |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Parallel-Grip Pull-Up | 2.0 | NA |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Seated Cable Row | 30.0 | 10 |
| Seated Cable Row | 30.0 | 10 |
| Seated Cable Row | 30.0 | 10 |
| Seated Cable Row | 30.0 | 10 |
| Seated Cable Row | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 37.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 5 |
| Triceps Pushdown - Rope Attachment | 20.0 | 5 |
| Triceps Pushdown - Rope Attachment | 10.0 | 20 |
2013-03-26
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Bent Over Barbell Row | 40.0 | 20 |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Romanian Deadlift | 40.0 | 11 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 8 |
| Triceps Pushdown | 27.5 | 3 |
| Two-Arm Kettlebell Swing | 32.5 | 25 |
2013-03-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Close-Grip Front Lat Pulldown | 17.5 | 10 |
| Close-Grip Front Lat Pulldown | 27.5 | 10 |
| One Arm Lat Pulldown | 17.5 | 10 |
| One Arm Lat Pulldown | 27.5 | 3 |
| Parallel-Grip Pull-Up | 4.0 | NA |
| Parallel-Grip Pull-Up | 2.0 | NA |
| Pull-Up | 1.0 | NA |
| Seated Cable Row | 27.5 | 10 |
| Wide-Grip Lat Pulldown | 17.5 | 10 |
| Wide-Grip Lat Pulldown | 27.5 | 10 |
2013-03-24
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 2 | NA |
| Pull-Up | 3 | NA |
2013-03-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 47.5 | 5 |
| Barbell Squat | 52.5 | 5 |
| Barbell Squat | 60.0 | 15 |
| Barbell Squat | 70.0 | 3 |
| Barbell Squat | 80.0 | 3 |
| Barbell Squat | 90.0 | 3 |
| Chin-Up | 3.0 | NA |
| Clean | 40.0 | 3 |
| Front Barbell Squat | 30.0 | 10 |
| Front Barbell Squat | 30.0 | 10 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Pull-Up | 2.0 | NA |
2013-03-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 41.0 | 5 |
| Barbell Bench Press | 41.0 | 5 |
| Barbell Bench Press | 53.5 | 5 |
| Barbell Bench Press | 61.0 | 5 |
| Barbell Bench Press | 67.5 | 6 |
| Chin-Up | 5.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 2.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| EZ-Bar Curl | 28.0 | 5 |
| EZ-Bar Curl | 28.0 | 5 |
| Heavy Bag | 1.5 | NA |
| Heavy Bag | 1.5 | NA |
| Kroc Rows | 22.5 | 15 |
| One-Arm Dumbbell Floor Press | 22.5 | 3 |
| Parallel-Grip Pull-Up | 2.0 | NA |
| Pull-Up | 3.0 | NA |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 1 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 10 |
| Triceps Pushdown - Rope Attachment | 17.5 | 10 |
2013-03-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Curl | 31 | 3 |
| EZ-Bar Curl | 33 | 2 |
2013-03-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 63.5 | 10 |
| Barbell Deadlift | 65.0 | 10 |
| Barbell Squat | 65.0 | 10 |
| Chin-Up | 5.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 2.0 | NA |
| Standing Barbell Shoulder Press (OHP) | 31.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 51.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 53.5 | 3 |
| Standing Barbell Shoulder Press (OHP) | 55.0 | 1 |
2013-03-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 3 | NA |
| Chin-Up | 3 | NA |
| Pull-Up | 1 | NA |
2013-03-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 35.0 | 10 |
| Barbell Squat | 35.0 | 5 |
| Barbell Squat | 35.0 | 10 |
| Barbell Squat | 35.0 | 5 |
| Barbell Squat | 35.0 | 5 |
| Barbell Squat | 45.0 | 5 |
| Barbell Squat | 45.0 | 5 |
| Barbell Squat | 45.0 | 5 |
| Barbell Squat | 55.0 | 5 |
| Barbell Squat | 55.0 | 5 |
| Barbell Squat | 65.0 | 20 |
| Barbell Squat | 61.0 | 5 |
| Chin-Up | 4.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 1.0 | NA |
| Dumbbell Step Ups | 12.0 | 10 |
| Dumbbell Step Ups | 16.0 | 10 |
| Hang High Pull | 35.0 | 5 |
| Kroc Rows | 22.5 | 12 |
| Standing Barbell Shoulder Press (OHP) | 61.0 | 1 |
| Standing Dumbbell Calf Raise | 22.5 | 20 |
| Triceps Pushdown - Rope Attachment | 15.0 | 10 |
| Triceps Pushdown | 15.0 | 10 |
| Triceps Pushdown | 17.5 | 10 |
2013-03-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 35 | 5 |
| Chin-Up | 3 | NA |
| Chin-Up | 2 | NA |
| Chin-Up | 2 | NA |
2013-03-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 31.0 | 10 |
| Barbell Bench Press | 53.5 | 5 |
| Barbell Bench Press | 57.5 | 5 |
| Barbell Bench Press | 60.0 | 12 |
| Barbell Deadlift | 50.0 | 10 |
| Barbell Deadlift | 97.5 | 5 |
| Barbell Deadlift | 105.0 | 5 |
| Barbell Deadlift | 110.0 | 16 |
| Barbell Incline Bench Press | 40.0 | 10 |
| Barbell Incline Bench Press | 35.0 | 10 |
| Barbell Incline Bench Press | 35.0 | 10 |
| Chin-Up | 2.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 1.0 | NA |
| Dumbbell Bench Press | 22.5 | 5 |
| Hammer Grip Incline Dumbbell Bench Press | 17.5 | 10 |
| Hammer Grip Incline Dumbbell Bench Press | 22.5 | 5 |
| Kroc Rows | 22.5 | 20 |
| Sumo Deadlift | 110.0 | 2 |
| Sumo Deadlift | 130.0 | 1 |
2013-03-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Pin Press | 37.5 | 5 |
| Barbell Pin Press | 51.0 | 5 |
| Barbell Pin Press | 61.0 | 5 |
| Barbell Pin Press | 65.0 | 3 |
| Barbell Pin Press | 70.0 | 1 |
| Chin-Up | 3.0 | NA |
| Heavy Bag | 2.5 | NA |
| Parallel-Grip Pull-Up | 2.0 | NA |
| Pull-Up | 2.0 | NA |
2013-03-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 3.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 3.0 | NA |
| Close-Grip Barbell Bench Press | 37.5 | 10 |
| Close-Grip Barbell Bench Press | 37.5 | 10 |
| Front Barbell Squat | 40.0 | 5 |
| Front Barbell Squat | 45.0 | 5 |
| Front Barbell Squat | 47.5 | 5 |
| Front Barbell Squat | 50.0 | 10 |
| Pendlay Row | 50.0 | 10 |
| Pendlay Row | 50.0 | 10 |
| Power Clean | 30.0 | 3 |
| Power Clean | 30.0 | 1 |
| Power Clean | 30.0 | 1 |
| Power Clean | 47.5 | 1 |
| Power Clean | 50.0 | 1 |
| Power Clean | 52.5 | 1 |
| Power Clean | 52.5 | 1 |
| Power Clean | 40.0 | 1 |
| Power Clean | 45.0 | 1 |
| Power Clean | 47.5 | 1 |
| Power Clean | 50.0 | 1 |
| Power Clean | 50.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 47.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 52.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 52.5 | 6 |
| Wide-Grip Barbell Bench Press | 37.5 | 10 |
| Wide-Grip Barbell Bench Press | 37.5 | 10 |
2013-03-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 4.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 2.0 | NA |
| Double Kettlebell Press | 12.0 | 5 |
| Double Kettlebell Press | 12.0 | 5 |
| Double Kettlebell Press | 12.0 | 5 |
| Flexed-Arm Hang | 0.2 | NA |
| Hang Power Clean | 40.0 | 3 |
| Hang Power Clean | 40.0 | 3 |
| Hang Power Clean | 40.0 | 3 |
| Heavy Bag | 3.0 | NA |
| Heavy Bag | 3.0 | NA |
| Heavy Bag | 2.0 | NA |
2013-03-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 5.0 | NA |
| Chin-Up | 5.0 | NA |
| Chin-Up | 3.0 | NA |
| Double Kettlebell Snatch | 12.0 | 5 |
| Double Long Cycle | 12.0 | 10 |
| Double Long Cycle | 16.0 | 5 |
| Dumbbell Floor Press | 17.5 | 5 |
| Dumbbell Floor Press | 17.5 | 10 |
| Front Barbell Squat | 40.0 | 3 |
| Goblet Squat (kettlebell) | 20.0 | 10 |
| Incline Dumbbell Bench Press | 17.5 | 5 |
| Incline Dumbbell Bench Press | 17.5 | 10 |
| Pendlay Row | 40.0 | 15 |
| Pendlay Row | 40.0 | 15 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Push Press | 40.0 | 5 |
| Push Press | 40.0 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Standing Dumbbell Shoulder Press | 17.5 | 5 |
| Triceps Pushdown - Rope Attachment | 15.0 | 10 |
| Triceps Pushdown - Rope Attachment | 15.0 | 10 |
| Triceps Pushdown - Rope Attachment | 15.0 | 10 |
| Two-Arm Kettlebell Swing | 12.0 | 30 |
2013-03-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 3 | NA |
| Parallel-Grip Pull-Up | 2 | NA |
| Pull-Up | 1 | NA |
2013-03-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 51.0 | 5 |
| Barbell Bench Press | 57.5 | 3 |
| Barbell Bench Press | 62.5 | 12 |
| Barbell Deadlift | 50.0 | 10 |
| Barbell Deadlift | 92.5 | 5 |
| Barbell Deadlift | 105.0 | 3 |
| Barbell Deadlift | 115.0 | 5 |
| Barbell Deadlift | 115.0 | 8 |
| Chin-Up | 6.0 | NA |
| Chin-Up | 2.0 | NA |
| Chin-Up | 2.0 | NA |
| Dumbbell Floor Press | 20.0 | 10 |
| Dumbbell Floor Press | 20.0 | 10 |
| Kroc Rows | 20.0 | 20 |
| One-Arm Kettlebell Swing | 12.0 | 10 |
| One-Arm Kettlebell Swing | 16.0 | 10 |
2013-03-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 2 | NA |
| Parallel-Grip Pull-Up | 4 | NA |
| Parallel-Grip Pull-Up | 1 | NA |
2013-03-01
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 5.0 | NA |
| Chin-Up | 5.0 | NA |
| Chin-Up | 2.0 | NA |
| Close-Grip Barbell Bench Press | 33.5 | 10 |
| Close-Grip Barbell Bench Press | 35.0 | 10 |
| Front Barbell Squat | 40.0 | 5 |
| Front Barbell Squat | 42.5 | 5 |
| Front Barbell Squat | 50.0 | 10 |
| Jerk | 40.0 | 1 |
| Jerk | 42.5 | 1 |
| Power Clean | 40.0 | 1 |
| Power Clean | 45.0 | 1 |
| Power Clean | 50.0 | 1 |
| Power Clean | 55.0 | 1 |
| Power Clean | 40.0 | 5 |
| Power Clean | 40.0 | 1 |
| Power Clean | 42.5 | 1 |
| Power Clean | 50.0 | 1 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 55.0 | 4 |
| Triceps Pushdown - Rope Attachment | 15.0 | 10 |
| Triceps Pushdown - Rope Attachment | 15.0 | 10 |
| Two-Arm Kettlebell Swing | 20.0 | 20 |
| Two-Arm Kettlebell Swing | 32.5 | 10 |
| Wide-Grip Barbell Bench Press | 33.5 | 10 |
| Wide-Grip Barbell Bench Press | 35.0 | 10 |
2013-02-28
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 1 | NA |
| Parallel-Grip Pull-Up | 3 | NA |
| Pull-Up | 2 | NA |
2013-02-27
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 7.0 | NA |
| Chin-Up | 4.0 | NA |
| Chin-Up | 4.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 1.0 | NA |
| Close-Grip Barbell Bench Press | 33.5 | 5 |
| Close-Grip Barbell Bench Press | 33.5 | 10 |
| Close-Grip Barbell Bench Press | 33.5 | 10 |
| Front Barbell Squat | 40.0 | 3 |
| Front Barbell Squat | 40.0 | 3 |
| Front Barbell Squat | 40.0 | 10 |
| Heavy Bag | 3.0 | NA |
| Heavy Bag | 3.0 | NA |
| Pendlay Row | 52.5 | 10 |
| Pendlay Row | 52.5 | 10 |
| Power Clean | 32.5 | 1 |
| Power Clean | 32.5 | 1 |
| Power Clean | 47.5 | 1 |
| Power Clean | 50.0 | 1 |
| Power Clean | 52.5 | 1 |
| Power Clean | 40.0 | 1 |
| Power Clean | 40.0 | 1 |
| Power Clean | 40.0 | 1 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 47.5 | 3 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 52.5 | 5 |
| Triceps Pushdown - Rope Attachment | 15.0 | 10 |
| Triceps Pushdown - Rope Attachment | 15.0 | 7 |
| Wide-Grip Barbell Bench Press | 33.5 | 10 |
| Wide-Grip Barbell Bench Press | 33.5 | 10 |
| Wide-Grip Barbell Bench Press | 33.5 | 10 |
2013-02-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Ball Slams | 25 | 6.5 |
| Chin-Up | 4 | NA |
| Chin-Up | 1 | NA |
| Double Long Cycle | 16 | 10.0 |
| Double Long Cycle | 16 | 10.0 |
| One-Arm Kettlebell Clean | 16 | 10.0 |
| Other Weightlifting | 16 | 10.0 |
| Other Weightlifting | 16 | 10.0 |
| Pendlay Row | 50 | 5.0 |
| Pendlay Row | 55 | 5.0 |
| Pendlay Row | 55 | 5.0 |
| Power Clean | 40 | 5.0 |
| Power Clean | 40 | 5.0 |
| Power Clean | 40 | 1.0 |
| Standing Barbell Shoulder Press (OHP) | 40 | 10.0 |
| Triceps Pushdown - Rope Attachment | 15 | 10.0 |
| Triceps Pushdown - Rope Attachment | 15 | 10.0 |
| Triceps Pushdown - Rope Attachment | 15 | 10.0 |
| Two-Arm Kettlebell Swing | 30 | 10.0 |
| Two-Arm Kettlebell Swing | 40 | 5.0 |
| Two-Arm Kettlebell Swing | 40 | 4.0 |
2013-02-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 55.0 | 3 |
| Barbell Bench Press | 57.5 | 3 |
| Barbell Bench Press | 61.0 | 11 |
| Barbell Deadlift | 100.0 | 3 |
| Barbell Deadlift | 105.0 | 3 |
| Barbell Deadlift | 110.0 | 7 |
| Barbell Deadlift | 120.0 | 4 |
| Barbell Deadlift | 120.0 | 3 |
| Heavy Bag | 3.0 | NA |
2013-02-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 5.0 | NA |
| Chin-Up | 4.0 | NA |
| Chin-Up | 3.0 | NA |
| Close-Grip Barbell Bench Press | 35.0 | 10 |
| Close-Grip Barbell Bench Press | 35.0 | 10 |
| Close-Grip Barbell Bench Press | 35.0 | 10 |
| Front Barbell Squat | 31.0 | 5 |
| Front Barbell Squat | 31.0 | 5 |
| Front Barbell Squat | 35.0 | 5 |
| Front Barbell Squat | 37.5 | 5 |
| Front Barbell Squat | 40.0 | 20 |
| Pendlay Row | 40.0 | 10 |
| Pendlay Row | 50.0 | 10 |
| Pendlay Row | 50.0 | 10 |
| Power Clean | 35.0 | 1 |
| Power Clean | 35.0 | 1 |
| Power Clean | 44.0 | 1 |
| Power Clean | 47.5 | 1 |
| Power Clean | 50.0 | 1 |
| Power Clean | 31.0 | 1 |
| Power Clean | 31.0 | 1 |
| Power Clean | 35.0 | 1 |
| Power Clean | 37.5 | 1 |
| Power Clean | 35.0 | 1 |
| Power Clean | 40.0 | 1 |
| Power Clean | 50.0 | 3 |
| Push Press | 35.0 | 5 |
| Push Press | 37.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 35.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 44.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 47.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 8 |
| Triceps Pushdown - Rope Attachment | 14.0 | 10 |
| Triceps Pushdown - Rope Attachment | 15.0 | 10 |
| Triceps Pushdown - Rope Attachment | 15.0 | 10 |
| Wide-Grip Barbell Bench Press | 35.0 | 10 |
| Wide-Grip Barbell Bench Press | 35.0 | 10 |
2013-02-20
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 3 | NA |
2013-02-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 4.0 | NA |
| Chin-Up | 5.0 | NA |
| Chin-Up | 2.0 | NA |
| Close-Grip Barbell Bench Press | 31.0 | 10 |
| Close-Grip Barbell Bench Press | 35.0 | 10 |
| Close-Grip Barbell Bench Press | 35.0 | 10 |
| Double Kettlebell Snatch | 16.0 | 5 |
| Double Kettlebell Swing | 16.0 | 12 |
| Double Long Cycle | 16.0 | 12 |
| Heavy Bag | 3.0 | NA |
| Heavy Bag | 3.0 | NA |
| Heavy Bag | 3.0 | NA |
| One-Arm Kettlebell Snatch | 16.0 | 10 |
| One-Arm Kettlebell Swing | 16.0 | 10 |
| Triceps Pushdown - Rope Attachment | 12.5 | 15 |
| Triceps Pushdown - Rope Attachment | 13.5 | 15 |
2013-02-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 2.0 | NA |
| Close Grip Chin-Up | 2.0 | 2 |
| Flexed-Arm Hang | 0.2 | NA |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Pull-Up | 2.0 | NA |
2013-02-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 47.5 | 5 |
| Barbell Bench Press | 55.0 | 3 |
| Barbell Bench Press | 61.0 | 8 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Bench Press | 70.0 | 3 |
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 100.0 | 3 |
| Barbell Deadlift | 115.0 | 10 |
| Double Kettlebell Clean | 16.0 | 1 |
| Double Kettlebell Clean | 16.0 | 1 |
| Double Kettlebell Push Press | 16.0 | 12 |
| Double Kettlebell Push Press | 16.0 | 12 |
| Front Plate Raise | 5.0 | 12 |
| Front Plate Raise | 5.0 | 12 |
| Heavy Bag | 2.0 | NA |
| Heavy Bag | 2.0 | NA |
| Heavy Bag | 2.0 | NA |
| Heavy Bag | 2.0 | NA |
| Heavy Bag | 1.5 | NA |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 2.5 | 5 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 2.0 | 8 |
| Kroc Rows | 20.0 | 20 |
| Parallel-Grip Pull-Up | 3.0 | NA |
| Parallel-Grip Pull-Up | 2.0 | NA |
| Triceps Pushdown - Rope Attachment | 12.5 | 15 |
2013-02-15
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Ball Slams | 25.0 | 6.5 |
| Ball Slams | 25.0 | 6.5 |
| Chin-Up | 4.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 3.0 | NA |
| Double Long Cycle | 16.0 | 5.0 |
| Double Long Cycle | 16.0 | 5.0 |
| Front Barbell Squat | 30.0 | 5.0 |
| Front Barbell Squat | 35.0 | 3.0 |
| Front Barbell Squat | 37.5 | 10.0 |
| Kroc Rows | 20.0 | 20.0 |
| One-Arm Dumbbell Floor Press | 17.5 | 15.0 |
| One-Arm Dumbbell Floor Press | 20.0 | 10.0 |
| One-Arm Dumbbell Floor Press | 20.0 | 10.0 |
| Standing Barbell Shoulder Press (OHP) | 25.0 | 5.0 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5.0 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 5.0 |
| Standing Barbell Shoulder Press (OHP) | 47.5 | 3.0 |
| Standing Barbell Shoulder Press (OHP) | 53.5 | 3.0 |
| Standing Barbell Shoulder Press (OHP) | 57.5 | 1.0 |
| Triceps Pushdown - Rope Attachment | 12.5 | 15.0 |
| Triceps Pushdown - Rope Attachment | 12.5 | 15.0 |
| Triceps Pushdown - Rope Attachment | 12.5 | 12.0 |
2013-02-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Ball Slams | 25.0 | 6.5 |
| Ball Slams | 25.0 | 6.5 |
| Double Long Cycle | 16.0 | 10.0 |
| Double Long Cycle | 16.0 | 10.0 |
| Goblet Squat (kettlebell) | 8.0 | 10.0 |
| Goblet Squat (kettlebell) | 12.0 | 10.0 |
| Goblet Squat (kettlebell) | 16.0 | 8.0 |
| Kettlebell Press | 8.0 | 10.0 |
| Kettlebell Press | 12.0 | 10.0 |
| Kettlebell Press | 16.0 | 8.0 |
| One-Arm Kettlebell Clean | 8.0 | 10.0 |
| One-Arm Kettlebell Clean | 12.0 | 10.0 |
| One-Arm Kettlebell Clean | 16.0 | 8.0 |
| One-Arm Kettlebell Snatch | 8.0 | 10.0 |
| One-Arm Kettlebell Snatch | 12.0 | 10.0 |
| One-Arm Kettlebell Snatch | 16.0 | 8.0 |
| One-Arm Kettlebell Swing | 8.0 | 10.0 |
| One-Arm Kettlebell Swing | 12.0 | 10.0 |
| One-Arm Kettlebell Swing | 16.0 | 8.0 |
| Other Weightlifting | 8.0 | 10.0 |
| Other Weightlifting | 8.0 | 10.0 |
| Other Weightlifting | 12.0 | 10.0 |
| Other Weightlifting | 16.0 | 8.0 |
| Other Weightlifting | 16.0 | 8.0 |
| Thrusters | 20.0 | 10.0 |
| Thrusters | 20.0 | 15.0 |
| Triceps Pushdown - Rope Attachment | 12.5 | 15.0 |
| Triceps Pushdown - Rope Attachment | 12.5 | 15.0 |
| Triceps Pushdown - Rope Attachment | 12.5 | 15.0 |
| Wall Ball | 25.0 | 6.5 |
| Wall Ball | 25.0 | 6.5 |
2013-02-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Chin-Up | 5.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 2.0 | NA |
| Close-Grip Front Lat Pulldown | 50.0 | 5 |
| Close-Grip Front Lat Pulldown | 50.0 | 5 |
| Close-Grip Front Lat Pulldown | 50.0 | 5 |
| Double Kettlebell Snatch | 16.0 | 5 |
| Face Pull | 12.5 | 8 |
| Front Barbell Squat | 20.0 | 5 |
| Front Barbell Squat | 20.0 | 5 |
| Front Barbell Squat | 30.0 | 3 |
| Front Barbell Squat | 32.5 | 3 |
| Front Barbell Squat | 35.0 | 10 |
| One-Arm Dumbbell Floor Press | 17.5 | 15 |
| One-Arm Dumbbell Floor Press | 17.5 | 15 |
| One-Arm Dumbbell Floor Press | 17.5 | 15 |
| One-Arm Kettlebell Snatch | 16.0 | 10 |
| One-Arm Kettlebell Snatch | 16.0 | 10 |
| Power Clean | 30.0 | 1 |
| Power Clean | 30.0 | 1 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 47.5 | 3 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 8 |
| Triceps Pushdown - Rope Attachment | 12.5 | 15 |
| Triceps Pushdown - Rope Attachment | 12.5 | 15 |
2013-02-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 55.0 | 3 |
| Barbell Bench Press | 57.0 | 3 |
| Barbell Bench Press | 60.0 | 11 |
| Barbell Deadlift | 95.0 | 3 |
| Barbell Deadlift | 100.0 | 3 |
| Barbell Deadlift | 105.0 | 15 |
| Double Kettlebell Clean | 16.0 | 1 |
| Double Kettlebell Push Press | 16.0 | 10 |
| Dumbbell Shrug | 20.0 | 20 |
| Front Plate Raise | 10.0 | 10 |
| Front Plate Raise | 10.0 | 10 |
| Front Plate Raise | 10.0 | 10 |
| Incline Dumbbell Bench Press | 17.5 | 5 |
| Standing One-Arm Dumbbell Shoulder Press | 17.5 | 5 |
| Triceps Pushdown - Rope Attachment | 12.5 | 15 |
| Triceps Pushdown - Rope Attachment | 12.5 | 15 |
2013-02-05
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 47.5 | 5 |
| Barbell Bench Press | 52.5 | 5 |
| Barbell Bench Press | 55.0 | 12 |
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 95.0 | 5 |
| Barbell Deadlift | 105.0 | 8 |
| Barbell Incline Bench Press | 45.0 | 10 |
| Barbell Incline Bench Press | 35.0 | 10 |
| Barbell Incline Bench Press | 35.0 | 10 |
| Close-Grip Front Lat Pulldown | 30.0 | 10 |
| Close-Grip Front Lat Pulldown | 40.0 | 10 |
| Close-Grip Front Lat Pulldown | 50.0 | 5 |
| Close-Grip Front Lat Pulldown | 60.0 | 5 |
| Close-Grip Front Lat Pulldown | 65.0 | 5 |
| Close-Grip Front Lat Pulldown | 70.0 | 3 |
| Dumbbell Shrug | 22.0 | 10 |
| Dumbbell Shrug | 26.0 | 10 |
| Face Pull | 7.5 | 10 |
| Face Pull | 10.0 | 10 |
| Front Plate Raise | 10.0 | 15 |
| Front Plate Raise | 5.0 | 15 |
| Kroc Rows | 17.5 | 15 |
| Kroc Rows | 16.0 | 20 |
| Leg Press | 90.0 | 10 |
| Leg Press | 110.0 | 10 |
| Leg Press | 130.0 | 5 |
| Leg Press | 130.0 | 5 |
| Leg Press | 150.0 | 3 |
| Leg Press | 150.0 | 1 |
| Triceps Pushdown - Rope Attachment | 10.0 | 10 |
| Triceps Pushdown - Rope Attachment | 12.5 | 10 |
| Triceps Pushdown - Rope Attachment | 12.5 | 10 |
2013-02-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Face Pull | 10.0 | 10 |
| Front Barbell Squat | 15.0 | 5 |
| Front Barbell Squat | 17.5 | 5 |
| Front Barbell Squat | 25.0 | 5 |
| Front Barbell Squat | 25.0 | 5 |
| Front Barbell Squat | 27.5 | 20 |
| One-Arm Dumbbell Floor Press | 17.5 | 10 |
| One-Arm Dumbbell Floor Press | 17.5 | 10 |
| One-Arm Dumbbell Floor Press | 17.5 | 10 |
| One-Arm Dumbbell Floor Press | 17.5 | 10 |
| One-Arm Dumbbell Floor Press | 17.5 | 10 |
| Pendlay Row | 40.0 | 15 |
| Pendlay Row | 40.0 | 15 |
| Seated Cable Row | 40.0 | 10 |
| Seated Cable Row | 30.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 31.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 31.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 47.5 | 7 |
| Triceps Pushdown - Rope Attachment | 10.0 | 15 |
2013-02-02
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Rowing (machine) | 27.4 | 5 |
2013-01-19
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30 | 5 |
| Barbell Bench Press | 30 | 5 |
| Barbell Bench Press | 45 | 5 |
| Barbell Bench Press | 45 | 5 |
| Barbell Bench Press | 52 | 3 |
| Barbell Bench Press | 52 | 3 |
| Barbell Bench Press | 61 | 10 |
| Barbell Bench Press | 65 | 5 |
| Barbell Bench Press | 71 | 2 |
| Barbell Deadlift | 105 | 3 |
| Barbell Incline Bench Press | 30 | 10 |
| Barbell Incline Bench Press | 35 | 10 |
| Double Long Cycle | 16 | 5 |
| Dumbbell Shrug | 20 | 20 |
| Dumbbell Shrug | 20 | 15 |
| Kroc Rows | 20 | 10 |
| Pendlay Row | 50 | 10 |
| Pendlay Row | 50 | 10 |
| Power Clean | 50 | 1 |
| Standing Barbell Shoulder Press (OHP) | 30 | 5 |
2013-01-17
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 82.5 | 5 |
| Barbell Deadlift | 95.0 | 3 |
| Barbell Deadlift | 105.0 | 12 |
| Front Plate Raise | 10.0 | 15 |
| Front Plate Raise | 10.0 | 15 |
| High Knees | 20.0 | 20 |
| Jump Squat (Toyotas) | 20.0 | 20 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 50.0 | 3 |
| Power Clean | 50.0 | 3 |
| Power Clean | 50.0 | 3 |
| Two-Arm Kettlebell Swing | 20.0 | 20 |
2013-01-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 20 |
| Bench Dip (Seated Dip) | 5.0 | 5 |
| Dumbbell Bench Press | 12.5 | 10 |
| Dumbbell Shrug | 16.0 | 20 |
| Dumbbell Shrug | 20.0 | 15 |
| Kroc Rows | 12.5 | 15 |
| Kroc Rows | 17.5 | 12 |
| Kroc Rows | 20.5 | 10 |
| One-Arm Dumbbell Floor Press | 17.5 | 10 |
| One-Arm Dumbbell Floor Press | 17.5 | 10 |
| One-Arm Dumbbell Floor Press | 17.5 | 10 |
| One-Arm Dumbbell Floor Press | 17.5 | 10 |
| One-Arm Dumbbell Floor Press | 17.5 | 10 |
| Pendlay Row | 50.0 | 10 |
| Pendlay Row | 50.0 | 10 |
| Pendlay Row | 50.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 50.0 | 6 |
| Standing One-Arm Dumbbell Shoulder Press | 17.5 | 5 |
2013-01-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Squat | 30.0 | 5 |
| Barbell Squat | 50.0 | 5 |
| Barbell Squat | 80.0 | 3 |
| Barbell Squat | 85.0 | 3 |
| Barbell Squat | 90.0 | 3 |
| Barbell Squat | 50.0 | 3 |
| Barbell Squat | 10.0 | 10 |
| Barbell Squat | 10.0 | 10 |
| Power Clean | 30.0 | 3 |
| Power Clean | 35.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 42.5 | 3 |
| Power Clean | 45.0 | 3 |
| Power Clean | 47.5 | 3 |
2013-01-13
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 30.0 | 5 |
| Barbell Bench Press | 50.0 | 3 |
| Barbell Bench Press | 52.5 | 3 |
| Barbell Bench Press | 55.0 | 12 |
| Barbell Incline Bench Press | 15.0 | 5 |
| Barbell Incline Bench Press | 35.0 | 10 |
| Barbell Incline Bench Press | 35.0 | 10 |
| Dumbbell Shrug | 16.0 | 10 |
| Dumbbell Shrug | 20.0 | 10 |
| Face Pull | 7.5 | 10 |
| Face Pull | 10.0 | 10 |
| Face Pull | 10.0 | 10 |
| Hammer Dumbbell Curl | 8.0 | 10 |
| Hammer Dumbbell Curl | 10.0 | 8 |
| T-Bar Row | 20.0 | 10 |
| T-Bar Row | 40.0 | 5 |
| T-Bar Row | 50.0 | 5 |
| T-Bar Row | 60.0 | 5 |
| T-Bar Row | 60.0 | 5 |
| Triceps Pushdown | 15.0 | 10 |
| Triceps Pushdown | 20.0 | 10 |
2013-01-11
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 90 | 3 |
| Barbell Deadlift | 95 | 3 |
| Barbell Deadlift | 100 | 12 |
| Dip Station Bent Leg Raise | 10 | 10 |
| Dip Station Bent Leg Raise | 10 | 10 |
| Front Barbell Squat | 30 | 5 |
| Front Barbell Squat | 30 | 5 |
| Front Barbell Squat | 30 | 5 |
| Front Barbell Squat | 30 | 5 |
| Front Barbell Squat | 30 | 5 |
| Front Plate Raise | 10 | 10 |
| Front Plate Raise | 10 | 10 |
| Front Plate Raise | 10 | 10 |
| One-Arm Kettlebell Swing | 16 | 25 |
| Power Clean | 35 | 3 |
| Power Clean | 35 | 3 |
| Power Clean | 35 | 3 |
| Power Clean | 35 | 3 |
| Power Clean | 35 | 3 |
| Power Clean | 40 | 3 |
| Power Clean | 40 | 3 |
| Power Clean | 40 | 3 |
| Power Clean | 40 | 3 |
| Power Clean | 40 | 3 |
| Reverse Crunch | 10 | 10 |
| Reverse Crunch | 10 | 10 |
2013-01-10
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Shrug | 47.5 | 15 |
| Barbell Shrug | 55.0 | 15 |
| Leg Press | 100.0 | 5 |
| Leg Press | 120.0 | 5 |
| Leg Press | 140.0 | 3 |
| Leg Press | 160.0 | 2 |
| One-Arm Dumbbell Floor Press | 12.0 | 10 |
| One-Arm Dumbbell Floor Press | 12.0 | 10 |
| One-Arm Dumbbell Floor Press | 12.0 | 10 |
| One-Arm Dumbbell Floor Press | 12.0 | 10 |
| One-Arm Dumbbell Floor Press | 12.0 | 10 |
| Rowing (machine) | 9.1 | 2000 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 30.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.5 | 3 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 3 |
| Standing Barbell Shoulder Press (OHP) | 47.5 | 7 |
2013-01-08
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 30.0 | 15 |
| Barbell Squat | 57.5 | 5 |
| Barbell Squat | 65.0 | 5 |
| Barbell Squat | 75.0 | 5 |
| Barbell Squat | 85.0 | 10 |
| Body Weight Lunge | 20.0 | 20 |
| Body Weight Squat | 30.0 | 30 |
| Dimel Deadlift | 30.0 | 20 |
| Dimel Deadlift | 40.0 | 15 |
| Dimel Deadlift | 40.0 | 15 |
| Dumbbell Bench Press | 12.5 | 10 |
| Dumbbell Squat | 12.5 | 10 |
| Goblet Squat (kettlebell) | 16.0 | 10 |
| Jump Squat (Toyotas) | 10.0 | 10 |
| Push-Up | 20.0 | 20 |
2013-01-06
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 12.0 | 10 |
| Arnold Dumbbell Press | 12.0 | 8 |
| Arnold Dumbbell Press | 8.0 | 10 |
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 45.0 | 5 |
| Barbell Bench Press | 47.5 | 5 |
| Barbell Bench Press | 50.0 | 12 |
| Face Pull | 5.0 | 10 |
| Pendlay Row | 50.0 | 5 |
| Pendlay Row | 55.0 | 5 |
| Pendlay Row | 55.0 | 5 |
| Pendlay Row | 55.0 | 5 |
| Pendlay Row | 60.0 | 5 |
| Power Clean | 30.0 | 3 |
| Power Clean | 30.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Power Clean | 40.0 | 3 |
| Rowing (machine) | 10.0 | 2000 |
| Seated Dumbbell Shoulder Press | 12.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 40.0 | 5 |
2013-01-04
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 60.0 | 5 |
| Barbell Deadlift | 60.0 | 3 |
| Barbell Deadlift | 82.5 | 5 |
| Barbell Deadlift | 90.0 | 5 |
| Barbell Deadlift | 95.0 | 10 |
| Dumbbell Side Bend | 12.5 | 10 |
| Hack Squat | 40.0 | 10 |
| Hack Squat | 40.0 | 10 |
| Hack Squat | 40.0 | 10 |
| Power Clean | 27.5 | 3 |
| Power Clean | 27.5 | 3 |
| Power Clean | 27.5 | 3 |
| Power Clean | 27.5 | 3 |
| Power Clean | 27.5 | 3 |
| Power Clean | 27.5 | 3 |
| Power Clean | 27.5 | 3 |
| Power Clean | 27.5 | 3 |
| Power Clean | 27.5 | 3 |
| Power Clean | 27.5 | 3 |
| Power Clean | 40.5 | 3 |
| Reverse Crunch | 15.0 | 15 |
| Reverse Crunch | 15.0 | 15 |
| Reverse Crunch | 15.0 | 15 |
| Stiff Leg Barbell Good Morning | 21.0 | 10 |
| Stiff Leg Barbell Good Morning | 21.0 | 10 |
| Stiff Leg Barbell Good Morning | 21.0 | 10 |
2013-01-03
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Shrug | 61.0 | 15 |
| Barbell Shrug | 61.0 | 10 |
| Barbell Shrug | 41.0 | 20 |
| Chin-Up | 3.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 3.0 | NA |
| Chin-Up | 2.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 2.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| Chin-Up | 1.0 | NA |
| One-Arm Dumbbell Floor Press | 17.5 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| Standing Barbell Shoulder Press (OHP) | 25.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 27.5 | 5 |
| Standing Barbell Shoulder Press (OHP) | 32.5 | 3 |
| Standing Barbell Shoulder Press (OHP) | 41.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 42.0 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 9 |
2012-12-31
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Arnold Dumbbell Press | 17.5 | 5 |
| Barbell Bench Press | 45.0 | 5 |
| Barbell Deadlift | 90.0 | 10 |
| Barbell Shrug | 65.0 | 15 |
| Barbell Squat | 55.0 | 8 |
| Barbell Squat | 65.0 | 8 |
| Hack Squat | 60.0 | 5 |
| Hang Power Clean | 45.0 | 1 |
| One-Arm Dumbbell Floor Press | 17.5 | 12 |
| Pendlay Row | 60.0 | 10 |
| Standing Barbell Shoulder Press (OHP) | 45.0 | 8 |
2012-12-25
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Body Weight Squat | 15.0 | 15 |
| Crunch | 15.0 | 15 |
| Decline Push-Up | 15.0 | 15 |
| Dumbbell Side Lateral Raise | 1.5 | 20 |
| Front Dumbbell Raise | 1.5 | 25 |
| Internal Shoulder Cuff Rotation (Lucky Cat) | 1.5 | 10 |
| Push-Up | 15.0 | 15 |
2012-12-23
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Body Weight Squat | 20.0 | 20 |
| Body Weight Squat | 50.0 | 50 |
| Diamond Push-Up | 5.0 | 5 |
| Plank | 0.3 | NA |
| Plank | 0.3 | NA |
| Plank | 0.3 | NA |
| Push-Up | 10.0 | 10 |
| Push-Up | 10.0 | 10 |
| Push-Up | 10.0 | 10 |
| Push-Up | 10.0 | 10 |
2012-12-21
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 61 | 5 |
| Barbell Bench Press | 61 | 5 |
| Barbell Bench Press | 61 | 5 |
| Barbell Bench Press | 45 | 10 |
| Barbell Bench Press | 45 | 10 |
| Barbell Bench Press | 45 | 10 |
| Pendlay Row | 40 | 10 |
| Pendlay Row | 45 | 10 |
| Pendlay Row | 45 | 10 |
| Pendlay Row | 60 | 5 |
| Pendlay Row | 60 | 5 |
| Pendlay Row | 60 | 5 |
| Power Clean | 30 | 3 |
| Power Clean | 30 | 3 |
| Power Clean | 35 | 3 |
| Power Clean | 35 | 3 |
| Power Clean | 35 | 3 |
| Power Clean | 35 | 3 |
2012-12-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 35.0 | 5 |
| Barbell Bench Press | 45.0 | 5 |
| Barbell Bench Press | 55.0 | 5 |
| Barbell Bench Press | 65.0 | 5 |
| Barbell Bench Press | 65.0 | 4 |
| Front Barbell Squat | 30.0 | 8 |
| Front Barbell Squat | 30.0 | 8 |
| Goblet Squat (dumbbell) | 32.5 | 8 |
| Goblet Squat (dumbbell) | 37.5 | 8 |
| Goblet Squat (dumbbell) | 42.5 | 8 |
| Hack Squat | 60.0 | 5 |
| Hack Squat | 60.0 | 5 |
| Hack Squat | 60.0 | 5 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| One-Arm Dumbbell Floor Press | 12.5 | 10 |
| Pendlay Row | 40.0 | 10 |
| Pendlay Row | 50.0 | 10 |
| Pendlay Row | 60.0 | 10 |
| Power Clean | 30.0 | 5 |
| Power Clean | 30.0 | 3 |
| Power Clean | 30.0 | 3 |
| Power Clean | 30.0 | 3 |
| Power Clean | 30.0 | 3 |
| Power Clean | 30.0 | 3 |
2012-12-16
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 55 | 5 |
| Barbell Bench Press | 55 | 5 |
| Barbell Bench Press | 55 | 5 |
| Barbell Bench Press | 55 | 5 |
| Barbell Bench Press | 55 | 5 |
| Barbell Bench Press | 60 | 5 |
| Double Kettlebell Press | 12 | 5 |
| Double Kettlebell Press | 12 | 5 |
| Double Kettlebell Press | 16 | 5 |
| Double Kettlebell Press | 16 | 5 |
| Double Kettlebell Press | 16 | 5 |
| Double Long Cycle | 16 | 5 |
| Double Long Cycle | 16 | 5 |
| Double Long Cycle | 16 | 5 |
| One-Arm Kettlebell Snatch | 16 | 8 |
| One-Arm Kettlebell Swing | 16 | 8 |
2012-12-14
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Barbell Bench Press | 45 | 5 |
| Barbell Bench Press | 53 | 5 |
| Barbell Bench Press | 65 | 1 |
| Barbell Bench Press | 65 | 1 |
| Barbell Deadlift | 90 | 5 |
| Barbell Deadlift | 110 | 3 |
| Barbell Deadlift | 120 | 5 |
| Barbell Deadlift | 120 | 3 |
| Barbell Deadlift | 140 | 1 |
| Barbell Deadlift | 150 | 1 |
| Barbell Deadlift | 160 | 1 |
| Barbell Squat | 35 | 5 |
| Barbell Squat | 55 | 5 |
| Barbell Squat | 65 | 5 |
| Barbell Squat | 85 | 8 |
| Barbell Squat | 95 | 1 |
| Barbell Squat | 95 | 3 |
| Barbell Squat | 95 | 1 |
| Barbell Squat | 95 | 1 |
| Chin-Up | 3 | NA |
| Chin-Up | 2 | NA |
| Double Kettlebell Clean | 16 | 1 |
| Double Kettlebell Clean | 20 | 1 |
| Double Kettlebell Push Press | 16 | 1 |
| Goblet Squat (kettlebell) | 20 | 20 |
| Goblet Squat (kettlebell) | 32 | 10 |
| Goblet Squat (kettlebell) | 40 | 5 |
| Pendlay Row | 60 | 5 |
| Pendlay Row | 60 | 5 |
| Pendlay Row | 70 | 3 |
| Power Clean | 10 | 3 |
| Power Clean | 10 | 3 |
| Power Clean | 45 | 3 |
| Power Clean | 45 | 3 |
| Power Clean | 45 | 3 |
| Power Clean | 20 | 3 |
| Power Clean | 20 | 3 |
| Power Clean | 20 | 3 |
| Power Clean | 20 | 3 |
| Power Clean | 20 | 3 |
| Power Clean | 25 | 5 |
| Power Clean | 25 | 5 |
| Power Clean | 25 | 5 |
| Power Clean | 25 | 5 |
| Pull-Up | 2 | NA |
| Reverse Grip Clean and Press | 25 | 3 |
| Standing Barbell Shoulder Press (OHP) | 35 | 5 |
| Standing Barbell Shoulder Press (OHP) | 51 | 2 |
| Standing Barbell Shoulder Press (OHP) | 45 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45 | 5 |
| Standing Barbell Shoulder Press (OHP) | 45 | 5 |
2012-12-12
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Leg Extensions | 10 | 10 |
| Leg Extensions | 15 | 10 |
| Leg Extensions | 20 | 10 |
| Leg Extensions | 15 | 10 |
| Leg Extensions | 15 | 10 |
| Lying Leg Curls | 15 | 10 |
| Lying Leg Curls | 15 | 10 |
| Lying Leg Curls | 20 | 10 |
| Lying Leg Curls | 20 | 10 |
| Lying Leg Curls | 20 | 10 |
| Standing Dumbbell Calf Raise | 20 | 5 |
2012-12-09
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 25 | 25 |
| Body Weight Squat | 50 | 50 |
2012-12-07
| EXERCISE | WEIGHT | REPS |
|---|---|---|
| Body Weight Squat | 100 | 100 |
| Body Weight Squat | 25 | 25 |
2012-11-18
| EXERCISE | WEIGHT | REPS |
|---|---|---|