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

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.