MP 145
DL 275
BP 190
BS 225
July 29 - 5/3/1
MP 95 5/1
MP 110 5/1
MP 125 7/1
Dips 9/3
Dips 7/2
LPD 130 10/5
Pulley Raises 30 14/2
Face Pulls 110 15/2
Friday, July 29, 2011
Thursday, June 2, 2011
June 2011
June 2 - 5/3/1
BS 185 5/1
BS 210 3/1
BS 235 9/1 = 305.4295
BS 155 10/5
Leg Curl 160 10/5
current training max
MP 165
DL 295
BP 210
BS 255
June 3 - 5/3/1
MP 105 5/1
MP 125 5/1
MP 140 6/1
Dips 10/1
Dips 9/4
LPD 140 10/4
LPD 105 20/1
Pulley Raises 13/2
Facepulls 110 15/2
June 4
C2 rower 4k - 2:12.3 split
June 5 - 5/3/1
DL 190 5/1
DL 220 5/1
DL 250 5/1
RDL 140 10/5
Hanging Leg Raises 10/3
60 second planks 3
June 10 - 5/3/1
BP 135 5/1
BP 160 5/1
BP 180 8/1
DB BP 55 12/2
DB BP 55 11/3
DB Row 80 9/5
June 11 - 5/3/1
BS 175 5/1
BS 195 5/1
BS 225 11/1
BS 160 10/5
Leg Curl 160 10/5
June 12
C2 rower 4k - 2:12.3 split
5/3/1
MP 115 3/1
MP 130 3/1
MP 150 3+/1
Dips 10/2
Dips 9/3
LPD 145 10/5
June 19
C2 rower 4k - 2:12.6 split
June 26
C2 rower 4k - 2:13.5 split
June 28 - 5/3/1
MP 100 5/1
MP 115 5/1
MP 130 5/1
Dips 8/3
Dips 7/2
LPD 130 10/5
Monday, May 2, 2011
May 2011
May 1
C2 rower 4k - 2:12.7 split
May 6 - 5/3/1
BP 135 5/1
BP 155 5/1
BP 175 5/1
DB BP 55 12/2
DB BP 55 10/3
DB Row 80 9/1
DB Row 80 8/4
Facepulls 100 25/1
May 7 - 5/3/1
BS 160 5/1
BS 185 5/1
BS 210 9/1
BS 155 10/5
Leg Curl 160 10/5
May 8
C2 rower 4k - 2.15.7 split
current training max
MP 160
DL 290
BP 205
BS 245
May 10 - 5/3/1
MP 105 5/1
MP 120 5/1
MP 135 5/1
Dips 9/3
Dips 8/2
LPD 145 10/3
LPD 130 10/1
LPD 105 20/1
May 12 - 5/3/1
DL 185 5/1
DL 225 5/1
DL 245 5/1
DL 155 10/5
Hanging Leg Raises 10/3
60 second planks 3
May 13 - 5/3/1
BP 135 5/1
BP 155 5/1
BP 175 6/1
DB BP 55 12/2
DB BP 55 10/3
DB Row 80 9/2
DB Row 80 8/3
May 14 - 5/3/1
BS 165 5/1
BS 190 5/1
BS 210 10/1
BS 155 10/5
Leg Curl 160 10/5
May 15
C2 rower 4k - 2:13.0 split
May 16 - 5/3/1
MP 110 3/1
MP 130 3/1
MP 145 4/1
Dips 9/4
Dips 8/1
LPD 145 10/4
LPD 105 25/1
Pulley Raises 30 14/2
Facepulls 110 15/2
May 17 - 5/3/1
DL 205 3/1
DL 230 3/1
DL 260 5/1
RDL 135 10/5
Hanging Leg Raises 10/3
60 second planks 3
May 20 - 5/3/1
BP 145 3/1
BP 165 3/1
BP 185 7/1
DB BP 55 11/5
DB Row 80 9/3
DB Row 80 8/2
Facepulls 110 21/1
May 21 - 5/3/1
BS 170 3/1
BS 195 3/1
BS 225 11/1 = 307.4175
BS 160 10/5
Leg Curl 160 10/5
May 22
C2 rower 4k - 2:13.5 split
May 24 - 5/3/1
MP 120 5/1
MP 135 3/1
MP 150 4/1 = 169.98
Dips 9/5
LPD 145 10/4
LPD 105 20/1
Pulley Raises 30 14/2
Facepulls 110 16/2
May 28 - 5/3/1
DL 225 5/1
DL 245 3/1
DL 275 5/1
RDL 140 10/5
Hanging Leg Raises 10/3
60 second planks
May 29 - 5/3/1
BP 155 5/1
BP 175 3/1
BP 195 3/1
DB BP 55 12/1
DB BP 55 11/4
DB Row 80 9/2
DB Row 70 9/3
thicker handles caused bad db rows.
Saturday, April 2, 2011
April 2011
April 1 - 5/3/1
BP 145 3/1
BP 170 3/1
BP 190 6/1
DB BP 50 15/3
DB BP 50 11/1
DB BP 50 10/1
DB Row 75 10/5
April 2 - 5/3/1
BS 165 3/1
BS 190 3/1
BS 210 9/1 = 272.937
BS 145 10/5
Leg Curl 150 10/5
April 3
C2 rower 3.5k 15:19.1
2:11.3 split
April 4 - 5/3/1
MP 115 5/1
MP 130 3/1
MP 145 5/1 = 169.1425
Dips 9/4
Dips 8/1
LPD 145 10/4
LPD 105 25/1
DB Lat/Front Raises 25 12/2
April 5 - 5/3/1
DL 225 5/1
DL 255 3/1
DL 285 6/1
BS 145 10/5
Hanging Leg Raises 10/3
60 second planks
April 7
C2 rower 3k
2:10.9 split
April 8 - 5/3/1
BP 160 5/1
BP 180 3/1
BP 200 3/1
DB BP 50 15/5
DB Row 75 10/5
April 9 - 5/3/1
BS 175 5/1
BS 200 3/1
BS 225 10/1 = 299.925
BS 145 10/5
Leg Curl 150 10/5
April 10
C2 rower 4k
2:13.4 split
BP 145 3/1
BP 170 3/1
BP 190 6/1
DB BP 50 15/3
DB BP 50 11/1
DB BP 50 10/1
DB Row 75 10/5
April 2 - 5/3/1
BS 165 3/1
BS 190 3/1
BS 210 9/1 = 272.937
BS 145 10/5
Leg Curl 150 10/5
April 3
C2 rower 3.5k 15:19.1
2:11.3 split
April 4 - 5/3/1
MP 115 5/1
MP 130 3/1
MP 145 5/1 = 169.1425
Dips 9/4
Dips 8/1
LPD 145 10/4
LPD 105 25/1
DB Lat/Front Raises 25 12/2
April 5 - 5/3/1
DL 225 5/1
DL 255 3/1
DL 285 6/1
BS 145 10/5
Hanging Leg Raises 10/3
60 second planks
April 7
C2 rower 3k
2:10.9 split
April 8 - 5/3/1
BP 160 5/1
BP 180 3/1
BP 200 3/1
DB BP 50 15/5
DB Row 75 10/5
April 9 - 5/3/1
BS 175 5/1
BS 200 3/1
BS 225 10/1 = 299.925
BS 145 10/5
Leg Curl 150 10/5
April 10
C2 rower 4k
2:13.4 split
April 12 - 5/3/1 deload
MP 65 5/1
MP 75 5/1
MP 95 5/1
Dips 10/2
LPD 145 10/2
C2 rower 2k - 2:08.9 split
April 14
C2 rower 4k - 2:12.7 split
April 15 - 5/3/1 deload
BP 135 5/3
DB BP 55 15/2
DB Row 80 10/2
C2 rower 2k, 2:11.4 split
April 16 - 5/3/1 deload
BS 135 5/1
BS 155 5/1
BS 175 5/1
BS 145 10/2
Leg Curl 160 10/3
April 17
C2 rower 3.5k - 2:12.7 split
training max
MP 160
DL 310
BP 205
BS 245
April 18 - 5/3/1
MP 105 5/1
MP 120 5/1
MP 135 8/1 = 170.964
Dips 9/5
LPD 145 10/4
LPD 105 26/1
Pulley Raises 14/2
April 19 - 5/3/1
DL 200 5/1
DL 235 5/1
DL 265 12/1 = 370.894
BS 145 10/5
Leg Raises 10/3
60 second planks 3
April 22 - 5/3/1
BP 135 5/1
BP 155 5/1
BP 175 10/1 = 233.275
DB BP 55 15/1
DB BP 55 11/2
DB BP 55 10/2
DB Row 80 8/5
Facepulls 100 20/2
April 23 - 5/3/1
BS 160 5/1
BS 185 5/1
BS 210 14/1 = 307.902
BS 155 10/5
Leg Curl 160 10/5
April 24
C2 rower 4k - 2:12.6 split
April 25 - 5/3/1
MP 110 3/1
MP 130 3/1
MP 145 6/1 = 173.971
Dips 10/1
Dips 9/4
LPD 145 10/5
Pulley Raises 30 14/2
Facepulls 100 18/2
April 27 - 5/3/1
DL 215 3/1
DL 250 3/1
DL 280 3/1
lower back hurt on 3rd rep.
will miss rest of week anyway because of trip to SanAntonio.
Tuesday, March 1, 2011
March 2011
March 1 - 5/3/1
MP 115 5/1
MP 130 3/1
MP 145 4/1 = 164.314
Dips 8/4
Dips 7/1
LPD 145 10/3
LPD 145 9/1
LPD 105 18/1
March 2 - 5/3/1
DL 220 5/1
DL 245 3/1
DL 275 8/1 = 348.26
GM 120 12/5
Leg Raises 10/2
Leg Raises 9/1
60 second planks 3
March 3
C2 rower 4k 17:32.0
2:11.5 split
March 4 - 5/3/1
BP 160 5/1
BP 180 3/1
BP 200 3/1 = 219.98
DB BP 50 13/5
DB Row 75 8/5
March 5 - 5/3/1
BS 170 5/1
BS 190 3/1
BS 215 9/1 = 279.4355
BS 135 10/5
Leg Curl 140 10/5
March 7
C2 rower 4k 17:30.4
2:11.3 split
March 10 - 5/3/1 deload
MP 65 5/1
MP 85 5/1
MP 95 5/1
Dips 9/1
Dips 8/2
Pulley Lateral Raises 30 12/2
LPD 140 10/2
LPD 140 8/1
C2 rower 2k 8:47.2
2:11.8 split
March 11 - 5/3/1 deload
DL 135 5/1
DL 155 5/1
DL 175 5/1
BS 135 5/3
Hanging Leg Raises 10/3
60 second planks 3
March 12 - 5/3/1 deload
BP 135 5/3
DB BP 50 10/3
DB Row 75 10/3
new training max
MP 155
DL 300
BP 210
BS 235
March 14 - 5/3/1
MP 100 5/1
MP 115 5/1
MP 130 7/1
Dips 9/1
Dips 8/4
LPD 145 10/3
LPD 145 9/1
LPD 105 18/1
Pulley Raises 30 12/2
March 16 - 5/3/1
DL 195 5/1
DL 225 3/1
tweaked lower back stopped workout
March 17 - 5/3/1
BP 135 5/1
BP 160 5/1
BP 180 9/1 = 233.946
DB BP 50 15/2
DB BP 50 13/1
DB BP 50 12/1
DB BP 50 11/1
DB Row 75 10/4
Facepulls 90 20/1
Pushdowns 90 12/2
Rev Grip Pushdowns 16/1
March 21 5/3/1
MP 110 3/1
MP 125 3/1
MP 140 6/1 = 167.972
Dips 9/2
Dips 8/3
LPD 145 10/3
LPD 145 9/1
LPD 105 20/1
Pulley Raises 30 14/2
March 22 - 5/3/1
DL 195 5/1
DL 225 5/1
DL 255 9/1 = 331.4235
BS 135 10/5
Hanging Leg Raises 10/3
60 second planks 3
DL not bad considering injury last week
March 24 - 5/3/1
BP 145 3/1
BP 170 3/1
BP 190 6/1 = 227.962
DB BP 50 15/2
DB BP 50 14/1
DB BP 50 13/2
DB Row 75 10/4
Facepulls 100 20/1
Pushdowns 90 12/2
Rev Grip Pushdowns 30 16/1
March 25
C2 rower 4k 17:30.4
2:11.3 split
March 26 - 5/3/1
BS 155 5/1
BS 175 5/1
BS 200 12/1 = 279.92
BS 135 10/5
Leg Curl 140 10/5
March 28 - 5/3/1
MP 110 3/1
MP 125 3/1
MP 140 5/1
Dips 9/3
Dips 8/2
LPD 145 10/3
LPD 130 10/1
LPD 105 25/1
Pulley Raises 30 16/2
repeating week 2 of press to synch with DL and BS
March 29 - 5/3/1
DL 210 3/1
DL 240 3/1
DL 270 11/1 = 368.901
BS 135 10/5
Hanging Leg Raises 10/3
60 second planks 3
MP 115 5/1
MP 130 3/1
MP 145 4/1 = 164.314
Dips 8/4
Dips 7/1
LPD 145 10/3
LPD 145 9/1
LPD 105 18/1
March 2 - 5/3/1
DL 220 5/1
DL 245 3/1
DL 275 8/1 = 348.26
GM 120 12/5
Leg Raises 10/2
Leg Raises 9/1
60 second planks 3
March 3
C2 rower 4k 17:32.0
2:11.5 split
March 4 - 5/3/1
BP 160 5/1
BP 180 3/1
BP 200 3/1 = 219.98
DB BP 50 13/5
DB Row 75 8/5
March 5 - 5/3/1
BS 170 5/1
BS 190 3/1
BS 215 9/1 = 279.4355
BS 135 10/5
Leg Curl 140 10/5
March 7
C2 rower 4k 17:30.4
2:11.3 split
March 10 - 5/3/1 deload
MP 65 5/1
MP 85 5/1
MP 95 5/1
Dips 9/1
Dips 8/2
Pulley Lateral Raises 30 12/2
LPD 140 10/2
LPD 140 8/1
C2 rower 2k 8:47.2
2:11.8 split
March 11 - 5/3/1 deload
DL 135 5/1
DL 155 5/1
DL 175 5/1
BS 135 5/3
Hanging Leg Raises 10/3
60 second planks 3
March 12 - 5/3/1 deload
BP 135 5/3
DB BP 50 10/3
DB Row 75 10/3
new training max
MP 155
DL 300
BP 210
BS 235
March 14 - 5/3/1
MP 100 5/1
MP 115 5/1
MP 130 7/1
Dips 9/1
Dips 8/4
LPD 145 10/3
LPD 145 9/1
LPD 105 18/1
Pulley Raises 30 12/2
March 16 - 5/3/1
DL 195 5/1
DL 225 3/1
tweaked lower back stopped workout
March 17 - 5/3/1
BP 135 5/1
BP 160 5/1
BP 180 9/1 = 233.946
DB BP 50 15/2
DB BP 50 13/1
DB BP 50 12/1
DB BP 50 11/1
DB Row 75 10/4
Facepulls 90 20/1
Pushdowns 90 12/2
Rev Grip Pushdowns 16/1
March 21 5/3/1
MP 110 3/1
MP 125 3/1
MP 140 6/1 = 167.972
Dips 9/2
Dips 8/3
LPD 145 10/3
LPD 145 9/1
LPD 105 20/1
Pulley Raises 30 14/2
March 22 - 5/3/1
DL 195 5/1
DL 225 5/1
DL 255 9/1 = 331.4235
BS 135 10/5
Hanging Leg Raises 10/3
60 second planks 3
DL not bad considering injury last week
March 24 - 5/3/1
BP 145 3/1
BP 170 3/1
BP 190 6/1 = 227.962
DB BP 50 15/2
DB BP 50 14/1
DB BP 50 13/2
DB Row 75 10/4
Facepulls 100 20/1
Pushdowns 90 12/2
Rev Grip Pushdowns 30 16/1
March 25
C2 rower 4k 17:30.4
2:11.3 split
March 26 - 5/3/1
BS 155 5/1
BS 175 5/1
BS 200 12/1 = 279.92
BS 135 10/5
Leg Curl 140 10/5
March 28 - 5/3/1
MP 110 3/1
MP 125 3/1
MP 140 5/1
Dips 9/3
Dips 8/2
LPD 145 10/3
LPD 130 10/1
LPD 105 25/1
Pulley Raises 30 16/2
repeating week 2 of press to synch with DL and BS
March 29 - 5/3/1
DL 210 3/1
DL 240 3/1
DL 270 11/1 = 368.901
BS 135 10/5
Hanging Leg Raises 10/3
60 second planks 3
Tuesday, February 1, 2011
Feb 2011
Feb 1 - 5/3/1
MP 110 5/1
MP 125 3/1
MP 140 3/1
MP 90 10/5
LPD 130 11/2
LPD 130 10/2
LPD 90 21/1
Feb 2 - 5/3/1
DL 210 5/1
DL 240 3/1
DL 265 9/1 = 344.4205
DL 155 10/5
Leg raise 9/1
Leg raise 8/2
60 second planks 3
Feb 5 - 5/3/1
BP 155 5/1
BP 175 3/1
BP 195 4/1
NGBP 125 10/3
NGBP 125 9/1
NGBP 125 8/1
BB Bent Rows 120 8/5
Tricep Pushdowns 110 10/1
Tricep Pushdowns 110 8/2
Feb 6 - 5/3/1
BS 160 5/1
BS 185 3/1
BS 205 8/1 = 259.612
BS 135 10/5
Leg Curl 120 10/5
Feb 8
C2 rower 3.5k 15:28.2
2:12.6 split
Feb 9 - 5/3/1 - deload
MP 65 5/1
MP 75 5/1
MP 90 5/1
Dips 7/2
LPD 140 10/2
C2 rower 2k 8:54.0
Feb 11 - 5/3/1 - deload
DL 135 5/1
DL 155 5/1
DL 175 5/1
GM 115 10/3
Leg Raise 8/3
60 second planks 3
5/3/1 - deload
BP 85 5/1
BP 105 5/1
BP 125 5/1
DB BP 50 12/3
DB Row 70 10/3
new training max
MP 150
DL 290
BP 210
BS 225
Feb 14 - 5/3/1
MP 100 5/1
MP 115 5/1
MP 130 6/1
Dips 8/2
Dips 7/2
Dips 6/1
LPD 145 10/2
LPD 145 8/2
LPD 90 25/1
weak from added stress may need to reset MP
Feb 15 - 5/3/1
DL 190 5/1
DL 220 5/1
DL 245 13/1 = 351.0605
GM 115 12/3
Leg Raise 9/3
60 second planks 3
Felt like a zombie. Did this 7am after bad nights sleep. The work set had me stand up and then re-grip after rep 10. Cut short the good mornings.
Feb 16
C2 rower 4k 17.38.2
2:11.6
Feb 17 - 5/3/1
BP 135 5/1
BP 160 5/1
BP 180 8/1 = 227.952
DB Bench 50 15/2
DB Bench 50 11/3
DB Row 70 10/4
Facepull 90 25/1
Feb 18 - 5/3/1
BS 145 5/1
BS 170 5/1
BS 190 13/1 = 272.251
BS 135 10/5
Leg Curl 130 10/5
Feb 19
C2 rower 17:36.0
2:12.0 split
Feb 21 - 5/3/1
MP 105 3/1
MP 120 3/1
MP 135 7/1 = 166.4685
Dips 8/3
Dips 7/2
LPD 145 10/3
LPD 145 8/1
LPD 105 20/1
Pulley Lateral Raises 12/2
Facepulls 100 20/1
Feb 22 - 5/3/1
DL 205 3/1
DL 230 3/1
DL 260 12/1 = 363.896
GM 115 12/5
Leg Raises 10/1
Leg Raises 9/2
60 second planks 3
Feb 23
C2 rower 4k 17:29.6
2:11.2 split
Feb 24 - 5/3/1
BP 145 3/1
BP 170 3/1
BP 190 5/1 = 221.635
DB Bench 50 12/5
DB Row 70 10/5
Facepulls 110 17/1
Tricep Pushdowns 100 12/1
Tricep Pushdowns 100 10/1
Rev Grip Pushdowns 40 12/1
Feb 25 - 5/3/1
BS 160 3/1
BS 180 3/1
BS 205 10/1 = 273.265
BS 135 10/5
Leg Curl 130 10/5
Could have done better if I had enough sleep.
MP 110 5/1
MP 125 3/1
MP 140 3/1
MP 90 10/5
LPD 130 11/2
LPD 130 10/2
LPD 90 21/1
Feb 2 - 5/3/1
DL 210 5/1
DL 240 3/1
DL 265 9/1 = 344.4205
DL 155 10/5
Leg raise 9/1
Leg raise 8/2
60 second planks 3
Feb 5 - 5/3/1
BP 155 5/1
BP 175 3/1
BP 195 4/1
NGBP 125 10/3
NGBP 125 9/1
NGBP 125 8/1
BB Bent Rows 120 8/5
Tricep Pushdowns 110 10/1
Tricep Pushdowns 110 8/2
Feb 6 - 5/3/1
BS 160 5/1
BS 185 3/1
BS 205 8/1 = 259.612
BS 135 10/5
Leg Curl 120 10/5
Feb 8
C2 rower 3.5k 15:28.2
2:12.6 split
Feb 9 - 5/3/1 - deload
MP 65 5/1
MP 75 5/1
MP 90 5/1
Dips 7/2
LPD 140 10/2
C2 rower 2k 8:54.0
Feb 11 - 5/3/1 - deload
DL 135 5/1
DL 155 5/1
DL 175 5/1
GM 115 10/3
Leg Raise 8/3
60 second planks 3
5/3/1 - deload
BP 85 5/1
BP 105 5/1
BP 125 5/1
DB BP 50 12/3
DB Row 70 10/3
new training max
MP 150
DL 290
BP 210
BS 225
Feb 14 - 5/3/1
MP 100 5/1
MP 115 5/1
MP 130 6/1
Dips 8/2
Dips 7/2
Dips 6/1
LPD 145 10/2
LPD 145 8/2
LPD 90 25/1
weak from added stress may need to reset MP
Feb 15 - 5/3/1
DL 190 5/1
DL 220 5/1
DL 245 13/1 = 351.0605
GM 115 12/3
Leg Raise 9/3
60 second planks 3
Felt like a zombie. Did this 7am after bad nights sleep. The work set had me stand up and then re-grip after rep 10. Cut short the good mornings.
Feb 16
C2 rower 4k 17.38.2
2:11.6
Feb 17 - 5/3/1
BP 135 5/1
BP 160 5/1
BP 180 8/1 = 227.952
DB Bench 50 15/2
DB Bench 50 11/3
DB Row 70 10/4
Facepull 90 25/1
Feb 18 - 5/3/1
BS 145 5/1
BS 170 5/1
BS 190 13/1 = 272.251
BS 135 10/5
Leg Curl 130 10/5
Feb 19
C2 rower 17:36.0
2:12.0 split
Feb 21 - 5/3/1
MP 105 3/1
MP 120 3/1
MP 135 7/1 = 166.4685
Dips 8/3
Dips 7/2
LPD 145 10/3
LPD 145 8/1
LPD 105 20/1
Pulley Lateral Raises 12/2
Facepulls 100 20/1
Feb 22 - 5/3/1
DL 205 3/1
DL 230 3/1
DL 260 12/1 = 363.896
GM 115 12/5
Leg Raises 10/1
Leg Raises 9/2
60 second planks 3
Feb 23
C2 rower 4k 17:29.6
2:11.2 split
Feb 24 - 5/3/1
BP 145 3/1
BP 170 3/1
BP 190 5/1 = 221.635
DB Bench 50 12/5
DB Row 70 10/5
Facepulls 110 17/1
Tricep Pushdowns 100 12/1
Tricep Pushdowns 100 10/1
Rev Grip Pushdowns 40 12/1
Feb 25 - 5/3/1
BS 160 3/1
BS 180 3/1
BS 205 10/1 = 273.265
BS 135 10/5
Leg Curl 130 10/5
Could have done better if I had enough sleep.
Saturday, January 1, 2011
Jan 2011
Current Training Max
MP- 140
DL - 270
BP - 200
BS - 205
Jan 1 - Garbage Day
BB Bent Rows 115 10/3
BB Bent Rows 115 8/2
LPD 130 10/2
LPD 130 8/2
LPD 90 20/1
MT BB Curls 12/4
MT BB Curls 10/1
Leg Raises 7/3
60 second planks 3
Jan 2
C2 rower 6735 30:00.0
Jan 3 - 5/3/1
MP 105 5/1
MP 120 3/1
MP 130 9/1 = 168.961
Dips 8/1
Dips 7/5
LPD 130 10/2
LPD 130 9/1
LPD 130 8/1
LPD 90 20/1
Jan 4 - 5/3/1
DL 205 5/1
DL 230 3/1
DL 255 9/1 - 331.4235
Good Morning 125 12/5
Leg Raise 7/3
60 second plank 3
Jan 5
C2 rower 5k 22:13.0
Jan 6 - 5/3/1
BP 150 5/1
BP 170 3/1
BP 190 5/1 = 221.635
DB Press 45 15/5
DB Row 70/5
Jan 7 - 5/3/1
BS 155 5/1
BS 175 3/1
BS 195 7/1 = 240.4545
Leg Press 270 15/5
Leg Curl 100 10/3
Leg Curl 100 15/1
Jan 8 - Garbage
BB Bent Row 115 10/4
BB Bent Row 115 8/1
LPD 130 10/3
LPD 130 8/1
LPD 90 21/1
BB Curl 65 8/3
BB Curl 65 7/1
Leg Raise 8/3
Leg Raise 7/1
60 second planks 4
Jan 9
C2 rower 1089 meters 5:00.0
C2 rower 3.5k 15:32.4
Jan 10 - 5/3/1 - deload
MP 55 5/1
MP 70 5/1
MP 85 5/1
Dips 8/2
Dips 7/1
LPD 130 10/3
C2 rower 3.5k 15.33.8
Jan 11 - 5/3/1 - deload
DL 115 5/1
DL 135 5/1
DL 165 5/1
GM 115 12/3
Leg Raise 8/2
60 second planks 2
Jan 13 - 5/3/1 - deload
BP 85 5/1
BP 100 5/1
BP 120 5/1
DB Press 50 15/2
DB Press 50 12/1
BB Bent Row 115 10/3
C2 rower 2.5k 11:05.0
Jan 14 - 5/3/1 - deload
BS 85 5/1
BS 105 5/1
BS 125 5/1
Leg Press 290 12/3
Leg Curl 110 10/3
Jan 15 - garbage
BB Bent Rows MT 10/1
BB Bent Rows 115 10/1
BB Bent Rows 135 8/1
BB Bent Rows 135 7/1
BB Bent Rows 135 5/3
LPD 130 10/2
LPD 130 8/1
LPD 90 21/1
BB Curls MT 12/1
BB Curls 65 8/2
BB Curls 65 7/1
Leg Raises 8/3
60 second planks 3
Jan 16
C2 rower 4k 17:28.8
split 2:11.1
Current Training Max
MP- 145
DL - 280
BP - 205
BS - 215
Jan 17 - 5/3/1
MP 95 5/1
MP 110 5/1
MP 125 11/1 = 170.7875
MP 95 10/2
MP 95 8/1
MP 95 6/2
LPD 130 10/3
LPD 130 7/1
LPD 90 21/1
Jan 18 - 5/3/1
DL - 180 5/1
DL - 210 5/1
DL - 240 12/1 = 335.904
DL - 145 10/5
Jan 19
C2 rower 4k 17:48.0
2:13.5 split
Jan 20 - 5/3/1
BP 135 5/1
BP 155 5/1
BP 175 9/1 = 227.4475
NGBP 115 10/5
BB Bent Rows 115 10/3
BB Bent Rows 115 8/2
Jan 21 - 5/3/1
BS 140 5/1
BS 160 5/1
BS 185 10/1 = 246.605
BS 120 10/5
Leg Curl 110 12/1
Leg Curl 110 10/4
Jan 23
C2 rower 5k 21:58.0
2:11.8 split
Jan 24 - 5/3/1
MP 100 3/1
MP 115 3/1
MP 130 9/1 = 168.961
MP 85 10/5
LPD 130 10/4
LPD 90 23/1
Jan 25 - 5/3/1
DL 195 3/1
DL 225 3/1
DL 250 11/1 = 341.575
DL 150 10/5
Leg Raise 8/3
60 second planks 3
Jan 26
C2 rower 3.5k 15:48.6
2:14.8 split
Jan 27 - 5/3/1
BP 145 3/1
BP 165 3/1
BP 185 6/1 = 221.963
NGBP 120 10/5
BB Bent Rows 115 10/5
Tricep Pushdowns 100 12/1
Tricep Pushdowns 100 10/1
Tricep Pushdowns 100 8/1
Jan 28 - 5/3/1
BS 150 3/1
BS 170 3/1
BS 195 9/1 = 253.4415
BS 125 10/5
Leg Curl 120 10/5
MP- 140
DL - 270
BP - 200
BS - 205
Jan 1 - Garbage Day
BB Bent Rows 115 10/3
BB Bent Rows 115 8/2
LPD 130 10/2
LPD 130 8/2
LPD 90 20/1
MT BB Curls 12/4
MT BB Curls 10/1
Leg Raises 7/3
60 second planks 3
Jan 2
C2 rower 6735 30:00.0
Jan 3 - 5/3/1
MP 105 5/1
MP 120 3/1
MP 130 9/1 = 168.961
Dips 8/1
Dips 7/5
LPD 130 10/2
LPD 130 9/1
LPD 130 8/1
LPD 90 20/1
Jan 4 - 5/3/1
DL 205 5/1
DL 230 3/1
DL 255 9/1 - 331.4235
Good Morning 125 12/5
Leg Raise 7/3
60 second plank 3
Jan 5
C2 rower 5k 22:13.0
Jan 6 - 5/3/1
BP 150 5/1
BP 170 3/1
BP 190 5/1 = 221.635
DB Press 45 15/5
DB Row 70/5
Jan 7 - 5/3/1
BS 155 5/1
BS 175 3/1
BS 195 7/1 = 240.4545
Leg Press 270 15/5
Leg Curl 100 10/3
Leg Curl 100 15/1
Jan 8 - Garbage
BB Bent Row 115 10/4
BB Bent Row 115 8/1
LPD 130 10/3
LPD 130 8/1
LPD 90 21/1
BB Curl 65 8/3
BB Curl 65 7/1
Leg Raise 8/3
Leg Raise 7/1
60 second planks 4
Jan 9
C2 rower 1089 meters 5:00.0
C2 rower 3.5k 15:32.4
Jan 10 - 5/3/1 - deload
MP 55 5/1
MP 70 5/1
MP 85 5/1
Dips 8/2
Dips 7/1
LPD 130 10/3
C2 rower 3.5k 15.33.8
Jan 11 - 5/3/1 - deload
DL 115 5/1
DL 135 5/1
DL 165 5/1
GM 115 12/3
Leg Raise 8/2
60 second planks 2
Jan 13 - 5/3/1 - deload
BP 85 5/1
BP 100 5/1
BP 120 5/1
DB Press 50 15/2
DB Press 50 12/1
BB Bent Row 115 10/3
C2 rower 2.5k 11:05.0
Jan 14 - 5/3/1 - deload
BS 85 5/1
BS 105 5/1
BS 125 5/1
Leg Press 290 12/3
Leg Curl 110 10/3
Jan 15 - garbage
BB Bent Rows MT 10/1
BB Bent Rows 115 10/1
BB Bent Rows 135 8/1
BB Bent Rows 135 7/1
BB Bent Rows 135 5/3
LPD 130 10/2
LPD 130 8/1
LPD 90 21/1
BB Curls MT 12/1
BB Curls 65 8/2
BB Curls 65 7/1
Leg Raises 8/3
60 second planks 3
Jan 16
C2 rower 4k 17:28.8
split 2:11.1
Current Training Max
MP- 145
DL - 280
BP - 205
BS - 215
Jan 17 - 5/3/1
MP 95 5/1
MP 110 5/1
MP 125 11/1 = 170.7875
MP 95 10/2
MP 95 8/1
MP 95 6/2
LPD 130 10/3
LPD 130 7/1
LPD 90 21/1
Jan 18 - 5/3/1
DL - 180 5/1
DL - 210 5/1
DL - 240 12/1 = 335.904
DL - 145 10/5
Jan 19
C2 rower 4k 17:48.0
2:13.5 split
Jan 20 - 5/3/1
BP 135 5/1
BP 155 5/1
BP 175 9/1 = 227.4475
NGBP 115 10/5
BB Bent Rows 115 10/3
BB Bent Rows 115 8/2
Jan 21 - 5/3/1
BS 140 5/1
BS 160 5/1
BS 185 10/1 = 246.605
BS 120 10/5
Leg Curl 110 12/1
Leg Curl 110 10/4
Jan 23
C2 rower 5k 21:58.0
2:11.8 split
Jan 24 - 5/3/1
MP 100 3/1
MP 115 3/1
MP 130 9/1 = 168.961
MP 85 10/5
LPD 130 10/4
LPD 90 23/1
Jan 25 - 5/3/1
DL 195 3/1
DL 225 3/1
DL 250 11/1 = 341.575
DL 150 10/5
Leg Raise 8/3
60 second planks 3
Jan 26
C2 rower 3.5k 15:48.6
2:14.8 split
Jan 27 - 5/3/1
BP 145 3/1
BP 165 3/1
BP 185 6/1 = 221.963
NGBP 120 10/5
BB Bent Rows 115 10/5
Tricep Pushdowns 100 12/1
Tricep Pushdowns 100 10/1
Tricep Pushdowns 100 8/1
Jan 28 - 5/3/1
BS 150 3/1
BS 170 3/1
BS 195 9/1 = 253.4415
BS 125 10/5
Leg Curl 120 10/5
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