Box Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
1 set of 3 @ 295 lbs. - PR
1 set of 1 @ 305 lbs. - PR
Power Clean
3 sets of 5 @ 155 lbs.
Pull-Up
3 sets of 8 @ BWT
Shrug
3 sets of 10 @ 155 lbs.
Leg Raises
3 sets of 20
Crunches
3 sets of 20
Monday, January 21, 2008
Saturday, January 19, 2008
Saturday Night Bench Work
Bench Press
2 sets of 5 @ 135 lbs.
2 sets of 3 @ 185 lbs.
2 sets of 3 @ 225 lbs. off 2BD
Close-Grip Bench Press
3 sets of 10 @ 135 lbs.
2 sets of 5 @ 135 lbs.
2 sets of 3 @ 185 lbs.
2 sets of 3 @ 225 lbs. off 2BD
Close-Grip Bench Press
3 sets of 10 @ 135 lbs.
Thursday, January 17, 2008
Squat Night - A Little Light Workout
Squat
1 set of 10 @ 135 lbs.
1 set of 10 @ 185 lbs.
1 set of 10 @ 225 lbs.
3 sets of 5 @ 275 lbs.
Seated Row
3 sets of 10 @ 120 lbs.
1 set of 10 @ 135 lbs.
1 set of 10 @ 185 lbs.
1 set of 10 @ 225 lbs.
3 sets of 5 @ 275 lbs.
Seated Row
3 sets of 10 @ 120 lbs.
Tuesday, January 15, 2008
Bench Night - New Strategy
Bench Press
2 sets of 10 @ 135 lbs.
3 sets of 5 @ 185 lbs.
Close-Grip Bench Press
5 sets of 8 @ 135 lbs.
Bent Rear Lateral
3 sets of 10 @ 20 lbs.
Side Lateral
3 sets of 10 @ 20 lbs.
2 sets of 10 @ 135 lbs.
3 sets of 5 @ 185 lbs.
Close-Grip Bench Press
5 sets of 8 @ 135 lbs.
Bent Rear Lateral
3 sets of 10 @ 20 lbs.
Side Lateral
3 sets of 10 @ 20 lbs.
Tuesday, January 8, 2008
Bench Work After The Break
Bench Press
2 sets of 5 @ 135 lbs.
5 sets of 3 @ 185 lbs.
3 sets of 2 @ 225 lbs. off 2bd
Close-Grip Bench Press
3 sets of 8 @ 135 lbs.
Rear Delt Raise
3 sets of 10 @ 20 lbs.
Overhead Dumb-Bell Press
3 sets of 10 @ 20 lbs.
Spider Hammer Curls
3 sets of 10 @ 20 lbs.
2 sets of 5 @ 135 lbs.
5 sets of 3 @ 185 lbs.
3 sets of 2 @ 225 lbs. off 2bd
Close-Grip Bench Press
3 sets of 8 @ 135 lbs.
Rear Delt Raise
3 sets of 10 @ 20 lbs.
Overhead Dumb-Bell Press
3 sets of 10 @ 20 lbs.
Spider Hammer Curls
3 sets of 10 @ 20 lbs.
Monday, January 7, 2008
I'm Back! and Feeling Great
Box Squat
1 set of 5 @ 135 lbs.
3 sets of 3 @ 225 lbs.
3 sets of 3 @ 275 lbs.
Pull-Through
3 sets of 8 @ 120 lbs.
Power Clean
3 sets of 10 @ 135 lbs.
Seated Kroc Row
23 @ 120 lbs.
Sit-Ups
25 @ 25 lbs.
1 set of 5 @ 135 lbs.
3 sets of 3 @ 225 lbs.
3 sets of 3 @ 275 lbs.
Pull-Through
3 sets of 8 @ 120 lbs.
Power Clean
3 sets of 10 @ 135 lbs.
Seated Kroc Row
23 @ 120 lbs.
Sit-Ups
25 @ 25 lbs.
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