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
