8/16 Deadlifts 135 pounds 1x10 315 pounds 1x5 450 pounds 1x3 535 pounds 1x1 Pull Ups (angle) 70 pounds 1x10 70 pounds 1x8 70 pounds 2x5 Dual Pulley Cable Rows 145 pounds 3x8 130 pounds 1x10 Pullover Machine 120 pounds 1x10 110 pounds 1x10 100 pounds 1x10 Concentration Dumbbell Curls (seated) 40 pounds 3x12 45 pounds 2x10 Alternating Cross Body Hammer Curls 50 pounds (each) 3x10 45 pounds (each) 2x12 Pronated Barbell Curls (ez-curl) 70 pounds 3x12 80 pounds 2x10 Supinated Dumbbell Wrist Curls 40 pounds 5x10 One-Arm Cable Curls 20 pounds 3x12 15 pounds 2x12 Neutral Grip Dumbbell Wrist Curls 25 pounds (each) 3x10 20 pounds (each) 2x10
8/18 Deadlift 135 pounds 1x10 315 pounds 1x10 420 pounds 1x11 450 pounds 1x10 470 pounds 1x3 485 pounds 1x1 410 pounds 1x12 425 pounds 1x3 445 pounds 1x1 455 pounds 1x1
There is nothing like seeing lightning off in the distance to make you sprint that much harder to finish your run Yeah I know...kinda stupid. But there was this ol saying I kept hearing in my head, "If it ain't rainin', we ain't trainin'!"
8/26 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 105 pounds (each) 3x10 110 pounds (each) 1x9 105 pounds (each) 1x10 Incline Dumbbell Bench Press 90 pounds (each) 3x10 95 pounds (each) 2x7 100 pounds (each) 1x4 85 pounds (each) 1x10 Decline Bench Press 230 pounds 2x7 230 pounds 1x3 210 pounds 3x8 Cable Fly's 120 pounds (each) 2x10 110 pounds (each) 2x10 100 pounds (each) 1x10 60 pounds (each) 1x10 (drop set) Cable Pushdowns (Rope) 80 pounds 3x10 85 pounds 1x10 75 pounds 1x12 45 pounds 1x12 (drop set) 35 pounds 1x12 (drop set) 25 pounds 1x12 (drop set) Close Grip Bench Press (feet on bench) 185 pounds 1x9 185 pounds 2x8 200 pounds 1x5 200 pounds 1x6 Overhead Tricep Extension Machine 175 pounds 5x10 Supinated Dumbbell Kickbacks 45 pounds 3x12 50 pounds 2x10 Push Ups 115 pounds 1x10
9/16 8:00 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 110 pounds (each) 3x10 110 pounds (each) 1x8 105 pounds (each) 1x10 105 pounds (each) 1x9 Incline Bench Press 215 pounds 1x8 230 pounds 1x5 245 pounds 1x2 250 pounds 1x1 225 pounds 1x1 185 pounds 2x8 Hammer Strength Decline Press 280 pounds 3x10 285 pounds 1x10 290 pounds 1x10 180 pounds 1x12 (drop set) 110 pounds 1x12 (drop set) Cable Fly's (Lower Chest) 50 pounds (each) 1x15 60 pounds (each) 1x15 70 pounds (each) 3x12 30 pounds (each) 1x12 (drop set) Dumbbell Overhead Tricep Extension (seated) 75 pounds 5x11 Supinated Cable Pushdowns 75 pounds 3x12 70 pounds 2x12 35 pounds 1x12 (drop set) 25 pounds 1x12 (drop set) 15 pounds 1x12 (drop set) Close Grip Bench Press 155 pounds 1x10 170 pounds 1x10 185 pounds 3x7 Cable Overhead Triceps Extension 70 pounds 3x10 60 pounds 2x12 Neutral Grip Dumbbell Bench Press 75 pounds (each) 3x5 7:00 Karate Class 9/17 8:20 Dumbbell Rows (Perpendicular to Bench) 110 pounds 3x12 110 pounds 1x10 105 pounds 1x10 Pull Ups 10 pounds 5x10 Barbell Rows 185 pounds 2x10 195 pounds 1x10 200 pounds 1x9 205 pounds 1x8 Neutral Grip Lat Pulldowns (on knees) 160 pounds 2x12 165 pounds 2x10 170 pounds 1x8 80 pounds 1x10 (drop set) 60 pounds 1x10 (drop set) 40 pounds 1x12 (drop set) Dual Pulley Cable Pullovers 130 pounds (each) 2x12 140 pounds (each) 3x10 90 pounds (each) 1x10 (drop set) 70 pounds (each) 1x10 (drop set) 50 pounds (each) 1x10 (drop set) Barbell Preacher Curls (ez-curl) 100 pounds 3x10 100 pounds 1x8 90 pounds 1x12 60 pounds 1x10 (drop set) 40 pounds 1x12 (drop set) Bent-Over Concentration Hammer Curls 45 pounds 3x10 40 pounds 2x12 25 pounds 1x10 (non-consecutive drop set) Pronated Cable Curls (Fat Grip) 30 pounds 3x12 50 pounds 2x10 20 pounds 1x10 (drop set) Unilateral Pronated Dumbbell Wrist Curls 30 pounds (each) 5x12 Cable Wrist Curls 90 pounds 3x10 80 pounds 2x12 7:00 Karate Class
9/18 8:15 Squats 135 pounds 1x10 225 pounds 1x10 315 pounds 1x10 385 pounds 1x6 410 pounds 1x6 420 pounds 1x1 430 pounds 1x1 350 pounds 1x10 335 pounds 1x10 365 pounds 1x1 Leg Curl Machine 200 pounds 3x12 210 pounds 2x10 Leg Extension Machine 250 pounds 3x12 260 pounds 1x11 265 pounds 1x10 Barbell Glute Bridges 150 pounds 2x10 155 pounds 1x10 160 pounds 1x10 165 pounds 1x8 Split Squats 5x10 Standing Calf Raise Machine 220 pounds 3x10 200 pounds 2x12 Seated Calf Raises 115 pounds 3x10 105 pounds 2x12
yesterday Bench Press 135 pounds 1x8 225 pounds 1x4 285 pounds 1x2 320 pounds 1x2 325 pounds 1x1 (pause) 330 pounds 1x1 320 pounds 1x1 (pause) Dumbbell Bench Press 115 pounds (each) 1x12 Cable Crunches 105 pounds 3x12 115 pounds 2x10 Dumbbell Hanging Knee Raises 40 pounds 3x10 35 pounds 2x12 Cable Rotations 35 pounds 3x12 40 pounds 1x10 42 pounds 1x10 Ab Machine 200 pounds 5x20 Leg Raises 10 pounds 4x12 12 pounds 1x12 Side Sit-Ups 35 pounds 2x5 25 pounds 3x10
9/23 8:20 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 110 pounds (each) 4x10 105 pounds (each) 1x10 Incline Dumbbell Bench Press 95 pounds (each) 3x10 100 pounds (each) 2x5 100 pounds (each) 1x4 85 pounds (each) 1x10 Decline Bench Press 225 pounds 1x5 230 pounds 1x5 235 pounds 1x3 205 pounds 1x10 205 pounds 1x8 190 pounds 1x12 Dumbbell Fly's (arms straight) 30 pounds (each) 3x12 35 pounds (each) 2x10 Close Grip Bench Press (feet straight on bench) 185 pounds 3x8 195 pounds 2x6 Unilateral Dumbbell Kickbacks 50 pounds (each) 3x12 55 pounds (each) 2x10 Overhead Tricep Extension Machine 175 pounds 5x10 Supinated Dumbbell Skullcrushers 40 pounds (each) 3x10 35 pounds (each) 2x11 Incline Press Machine 75 pounds (each) 1x12 80 pounds (each) 1x11 85 pounds (each) 1x10 7:00 Karate Class
9/27 Alternating Dumbbell Curls (Seated) 70 pounds (each) 1x10 55 pounds (each) 3x10 50 pounds (each) 1x10 45 pounds (each) 1x12 Hammer Curls 70 pounds (each) 1x8 55 pounds (each) 3x10 50 pounds (each) 1x12 45 pounds (each) 1x12 Pronated Dumbbell Curls 35 pounds (each) 3x11 40 pounds (each) 1x10 30 pounds (each) 2x12 Cable Curls 65 pounds 3x8 57 pounds 3x10 Supinated Barbell Rows 165 pounds 1x10 195 pounds 1x10 225 pounds 1x10 225 pounds 1x8 235 pounds 1x5 245 pounds 1x3 Neutral Grip Lat Pulldowns 165 pounds 1x12 180 pounds 1x10 190 pounds 1x10 200 pounds 1x10 215 pounds 1x8 Pronated Wide Grip Standing Cable Rows 57 pounds 1x15 65 pounds 1x15 72 pounds 1x12 80 pounds 1x12 87 pounds 1x10 Neutral Grip Wrist Curls 20 pounds (each) 5x15 Cable Wrist Curls 15 pounds 2x12 20 pounds 2x12 25 pounds 1x10
9/30 8:10 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 110 pounds (each) 5x10 Incline Bench Press 225 pounds 1x8 240 pounds 1x5 255 pounds 1x3 270 pounds 1x1 235 pounds 1x3 210 pounds 1x8 190 pounds 1x10 Decline Bench Press 225 pounds 1x8 235 pounds 1x6 225 pounds 1x8 Decline Press Machine 85 pounds (each) 2x10 80 pounds (each) 1x11 40 pounds (each) 1x12 (drop set) Pec Deck Fly's 150 pounds 3x10 135 pounds 2x12 75 pounds 1x15 (drop set) Close Grip Bench Press (feet straight on bench) 190 pounds 3x8 200 pounds 2x6 Cable Pushdowns (rope) 80 pounds 1x12 80 pounds 1x11 80 pounds 3x10 40 pounds 1x10 (drop set) 30 pounds 1x10 (drop set) 20 pounds 1x10 (drop set) Supinated Cable Kickbacks 30 pounds 5x10 Dips 90 pounds 1x10 90 pounds 1x9 90 pounds 1x8 90 pounds 2x6 7:00 Karate Class