December 2010

Dec 1
C2 rower 4k 17:39.2

Dec 2 - 5/3/1 week 1
working from 135 90% 1rm
MP 90 5/1
MP 100 5/1
MP 115 10/1 - 153.295
Dips 5/6
LPD 105 15/1
LPD 115 10/2
LPD 105 10/2

Dec 3
C2 rower 3.5k 15:40.8

Dec 4 - 5/3/1 week 1
working from 260 90% 1rm
DL 170 5/1
DL195 5/1
DL 220 11/1 - 300.586
Good Morning 95 12/1
Good Morning 115 12/3
Good Morning 135 12/1
Leg Raise 6/3
60 second plank 3

Dec 5 - 5/3/1 week 2
BP 135 3/1
BP 155 3/1
BP 175 9/1 - 227.4475
DB Press 45 15/1
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 10/2
DB Row 60 10/5

Dec 6
C2 rower 3.5k 15:08.6

Dec 7 - 5/3/1 week 2
PC FS 110 3/1
PC FS 125 3/1
PC FS 140 10/1 - 186.62
Leg Press 230 15/5
Leg Curl 70 10/5
BS 135 1/1
BS 185 1/1
BS 225 1/1

Dec 8
C2 rower 6604 meters 30:00.0

Dec 9 - 5/3/1 week 2
MP 95 3/1
MP 110 3/1
MP 120 10/1 - 159.96
Dips 6/6
LPD 118 10/5

Dec 10
C2 rower 3.5k 15:09.8

Dec 11 - 5/3/1 week 2
DL 180 3/1
DL 210 3/1
DL 235 10/1 - 313.255
Good Morning 115 12/5
Leg Raise 6/2
Leg Raise 5/1
60 second plank 3

Dec 12 - 5/3/1 week 3
BP 145 5/1
BP 165 3/1
BP 185 7/1 - 228.1235
DB Press 45 15/1
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 12/1
DB Press 45 11/1
DB Row 65 10/5

Dec 13
C2 rower 3.5k 15:06.5

Dec 14 - 5/3/1 week 3
PC FS 115 5/1
PC FS 130 3/1
PC FS 145 10/1 - 193.285
Leg Press 250 15/5
Leg Curl 80 10/5
tweaked left knee

Dec 20 - 5/3/1
MP 95 5/1
MP 105 5/1
MP 120 9/1 - 155.964
Dips 7/2
Dips 6/3
LPD 118 11/1
LPD 118 10/4
C2 rower 3k 13:24.1

Dec 21 - 5/3/1
DL 180 5/1
DL 205 5/1
DL 230 12/1 - 321.908
GM 115 12/5
Leg Raises 7/2
Leg Raises 6/1
60 second plank 3

Dec 22
C2 rower 5k 22:33.0

Dec 23 - 5/3/1
BP 135 5/1
BP 150 5/1
BP 170 11/1 - 232.271
DB Press 45 15/2
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 11/1
DB Row 70 10/5

Dec 24 - 5/3/1
BS 135 5/1
BS 155 5/1
BS 175 9/1 - 227.4475
Leg Press 250 15/5
Leg Curl 90 10/5

Dec 26
C2 rower 6704 meters 30:00.0

Dec 27 - 5/3/1
MP 100 3/1
MP 115 3/1
MP 125 9/1 - 162.4625
Dips 7/4
Dips 6/1
LPD 130 10/4
LPD 130 8/1
60 second plank 5

Dec 28 5/3/1
DL 190 3/1
DL 220 3/1
DL 245 11/1 - 334.7435
Good Morning 125 12/5
Leg Raise 7/3
Leg Raise 6/1
60 second planks 4

Dec 29
C2 rower 5k 22:22.4

Dec 30 5/3/1
BP 140 3/1
BP 160 3/1
BP 180 8/1 - 227.952
DB Press 45 15/3
DB Press 45 13/1
DB Press 45 11/1
DB Row 70 10/5

Dec 31 5/3/1
BS 145 3/1
BS 165 3/1
BS 185 8/1 -234.284
Leg Press 270 15/5
Leg Curl 100 10/5