Sunday 1/4/15

Bench Press
10 x 95,115,135,155,135,115,95

Pull-up Pyramid (48 reps)
3,5,3 (4 sets at each level)
(Pull-up, Chin-up, Commando-R, Commando-L)

Seated Cable Row
15 x 70,80
12 x 90
10 x 100

Triceps Ext (rope)
12 x 25,25,25

Curl (rope)
10 x 35,30

Tuesday 12/30/14

Back Squat
1x2 (264)
1x1 (308)
1x1 (352)
1x1 (374)
1x1 (396)
1x1 (419)
1x1 (440)
2x1 (462)
2 x Walk out with (511)
1x2 (374)
2x2 (264)

Saturday 12/27/14

A) Bench Press
5x8 (155)
B) Pull-ups
5x5 (Bwt)
(rest 1:00 between exercises)

Seated Row
15 x (90)
15 x (100)
12 x (110)
10 x (120)
8 x (130)

A) Bar Dips
3x12 (Bwt)
B) Cable Curls
3x10 (25)
(rest :30 between exercises)

A) Lateral Raise
3x12 (12)
B) Triceps Ext
3x12 (25)
(rest :30 between exercises)

Friday 12/26/14

Back Squat
3x3 (275)
2x3 (315)
1x3 (365)
1x10 (365)
1x10 (315)
1x10 (275)

Tuesday 12/23/14

Back Squat
2x1 (315)
2x1 (365)
8x1 (405) (tempo 5X20)

Chin-up
10,8,6,4,2
(rest 1:00)

Seated Row
15-12-10 (90-115-140)

A) Triceps Extension
15,12,10 (45)
B) Biceps Curl
10,10,10 (25)
(rest :30 between exercises)

Friday 12/19/14

5 rounds:
40yrds Farmers Walk 230lbs
40yrds Dog Sled Push 180lbs
40yrds Backward Sled Pull 115lbs
(rest 1:00)

Ugly Low Bar Back Squats
Circa 1998 (Bishop Kenny Weight Room)



 



Wednesday 12/17/14

A) Bench Press
5x8 (155lbs)
B) Chin-up
5x8 (bwt)
(rest 1:00 between exercises)

A) Seated Row
12,10,8 (130lbs)
B) Bar Dip
12,10,8 (bwt)
(rest 1:00 between exercises)

A) Triceps Press Down
10,10,10 (45lbs)
B) DB Curls
10,10,6 (35lbs DB's)
(rest :30 between exercises)