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
Monday, July 9, 2012
Friday, July 29, 2011
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
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.
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