August 2012

August 5 - Sunday
BP 125 5/1
BP 145 5/1
BP 165 6/1
BP 135 8/2
Row 70 5/1
Row 70 6/1
Row 70 7/1
Row 70 8/1

August 6 - Monday
BS 190 5/1
BS 220 5/1
BS 240 6/1
BS 185 10/2

August 8 - Wednesday
MP 100 3/1
MP 115 3/1
MP 130 6/1 + 2 push press
MP 95 10/5
Pull Downs 135 10/4
Face Pulls 57 20/2
61 press
80 pulls

August 10 - Friday
DL 205 3/1
DL 235 3/1
DL 265 6/1
GM 110 3/1
GM 130 3/1
GM 145 8/1
GM 115 10/1
GM 95 16/1

August 11 - Saturday
24k Swings on the minute
5/4 = 20
8/4 = 32
10/4 = 40
12/4 = 48
15/4 = 60
200 total

August 13 - Monday
BP 135 3/1
BP 155 3/1
BP 175 6/1
BP 135 10/5
DB BR 75 5,6,7,8,9,10,11,12/1
62 press
68 pull

August 18 - Saturday
24k Swings on the minute
5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,10,9,8,7,6,5
245 swings

 August 20 - Monday -starting over again
MP 95 5/1
MP 105 5/1
MP 120 5/1
MP 95 10/3
MP 95 11/3
MP 95 14/1
LPD 130 10/3
LPD 130 11/4
FP 57 20/1
Press 92
Pull 94

Broken Toe

 August 25 - With broken toe
24k Swings on the minute
5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,12,11,10,9,8,7,6,5
268 swings

5/3/1 1 Year Later

Week 2

July 9 - Monday
MP 100 3/1
MP 110 3/1
MP 125 9/1 +3 push press
MP 95 10/5
LPD 130 10/7
Face Pulls 57 20/1
68 presses
90 pulls

July 10 - Tuesday
DL 200 3/1
DL 230 3/1
DL 255 8/1
GM 100 3/1
GM 120 3/1
GM 135 8/1
GM 115 10/1
GM 95 15/1
4 60 second planks

July 12 - Thursday
BP 135 3/1
BP 150 3/1
BP 165 8/1
BP 135 8/2
BP 135 10/3
DB BR 70 6/1
DB BR 70 7/1
DB BR 70 8/1
DB BR 70 10/5
Face Pulls 57 20/1
60 presses
91 pulls

July 13 - Friday
BS 200 3/1
pulled inner thigh, shut down workout

Week 3

July 16 - Monday
MP 105 5/1
MP 120 3/1
MP 135 6/1 +3 push press
MP 95 10/5
LPD 130 12/7
Face Pulls 57 20/1
67 presses
104 pulls

The Y was closed for 2 days

July 19 - Thursday
DL 215 5/1
DL 240 3/1
DL 270 7/1
GM 115 5/1
GM 130 3/1
GM 145 8/1
GM 115 12/1
GM 95 17/1

July 21 - Saturday
BP 145 5/1
BP 160 3/1
BP 180 6/1
BP 135 10/5
DB BR 70 7/1
DB BR 70 8/1
DB BR 70 10/1
DB BR 70 12/5
64 presses
85 pulls

July 23 - Monday
BS 200 5/1
BS 230 3/1
BS 255 9/1
BS 185 10/5
Leg Curl 130 12/3
Leg Curl 130 14/1

Week 1 - no deload

July 24 - Tuesday 
MP 95 5/1
MP 110 5/1
MP 125 11/1 + 3 push press
MP 95 11/5
LPD 135 10/6
LPD 135 21/1
Face Pulls 57 20/1
78 Presses
101 Pulls

Week 1 - redux

July 30 - Monday
MP 95 5/1
MP 110 5/1
MP 125 10/1 + 4 push press
MP 95 10/5
LPD 135 10/6
Face Pulls 57 20/2
74 presses
100 pulls

July 31 - Tuesday
DL 190 5/1
DL 220 5/1
DL 250 10/1
GM 105 5/1
GM 120 5/1
GM 135 12/1
GM 115 12/1
GM 95 20/1
4 60 second planks

July 2011

Training Max

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

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

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.

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.

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