Thursday, February 28, 2013

2/28/2013

Jump Rope
500x

Biceps

Plyometrics

Plyo Push-ups

Up Right Row

Triceps

Dips

Wednesday, February 27, 2013

2/27/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_315
1x3_335
1x2_355

Close Grip Bench
1x3_315
1x3_295
1x4_275

Tuesday, February 26, 2013

2/26/2013

Jump Rope
300x

Biceps

Pull-ups

Hypers

Shrugs

Monday, February 25, 2013

2/25/2013

Front Squats
1x3_135
1x3_225
1x2_315
1x1_405

DeadLift
1x5_425
1x6_475

Friday, February 22, 2013

2/22/2013

Squat
1x10_135
My legs are really stove up so I did these to get some blood flowing and loosen up

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x2_200
1x1_266
1x1_286
1x1_310

Lockouts
1x2_405
1x1_425
1x1_455

Thursday, February 21, 2013

2/21/2013

Jump Rope
300x

KettleBell Swings

Pull-ups

Complex Series
Six reps of each for two sets, 65# & 75#
-Upright Row
-Hang Clean
-Squat & Press
-Good Morning
-RDL
-Bent Over Row
-Curls

Wednesday, February 20, 2013

2/20/2013

Squat
1x10_135
1x5_225
1x3_315
1x3_385
1x3_405
1x3_425

Speed Squats
4x2_275

Tuesday, February 19, 2013

2/19/2013

Jump Rope
500x

Biceps

Plyometrics

Plyometric Push-ups

Up Right Row

Triceps

Dips

Monday, February 18, 2013

2/18/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x5_295
1x5_315
1x3_335
4x5_225 (short rest)
1x12_225 (short rest)

Friday, February 15, 2013

2/15/2013

Front Squat
1x3_135
1x3_225
1x1_315

DeadLift
1x1_425
1x1_515
Missed 605

2/14/2013

Jump Rope
500x

Biceps

Plyometric Push-ups

3 Way Shoulder

Triceps

Wednesday, February 13, 2013

2/13/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x6_156
1x3_200
1x3_244
1x3_254
1x3_266

Close Grip Bench
1x6_225
1x6_275
1x3_315
1x2_335
1x6_275

Tuesday, February 12, 2013

2/12/2013

Jump Rope
300x

Pull-ups

Complex Series
Six reps of each with 65#, Two sets
-Upright Row
-Hang Clean
-Squat & Press
-Good Morning
-RDL
-Bent Over Row
-Curls

Monday, February 11, 2013

2/11/2013

Squat
1x10_135
1x5_225
1x5_315
1x5_365
1x5_385

Friday, February 8, 2013

2/8/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_315
1x1_365
2 misses with 385

Lockouts
1x3_405
1x2_425

Thursday, February 7, 2013

2/7/2013

Jump Rope
500x

Biceps

Pull-ups

Shrugs

Wednesday, February 6, 2013

2/6/2013

Front Squats
1x3_135
1x3_225
1x2_315
1x1_365
1x1_405

DeadLift
1x3_475
1x3_515
1x2_555

Speed Squats
3x2_275

Tuesday, February 5, 2013

2/5/2013

Jump Rope
500x

Biceps

Plyometrics

3-Way Shoulder

Triceps

Monday, February 4, 2013

2/4/2013

Rotator Cuff

Bench
1x10_135
4x8_225

I'm on the up swing of a bad cold/flu. I took Friday off and took it easy today.