Monday, December 28, 2015

12/28/2015

Front Squat
2x5_155
1x5_205
1x5_245
1x3_295

Pull-ups
Posted by "Gym" Whisman at 10:20 PM 0 comments

Thursday, December 17, 2015

12/17/2015

Jump Rope
300x

Plyometrics

 Log Clean & Press
2x10_90
2x3_156
1x3_222
3x1_288

DeadLift
1x5_264
1x3_374
1x1_484
1x1_550

Posted by "Gym" Whisman at 9:25 AM 0 comments

12/15/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x1_275
1x1_315
1x1_365
1xMiss_405
Posted by "Gym" Whisman at 9:23 AM 0 comments

Monday, December 14, 2015

12/14/2015

Jump Rope
300x

Plyometrics

 Front Squat
2x5_154
1x3_220
1x2_264
1x1_330
1x1_374
1x1_418
1xMiss_455 Failed PR attempt

Squat
1x3_264
1x1_374
1x1_440
1x1_484

Posted by "Gym" Whisman at 8:41 PM 0 comments

Friday, December 11, 2015

12/11/2015

Rotator Cuff

 Log Clean & Press
2x10_90
2x3_156
5x3_200
Posted by "Gym" Whisman at 10:55 AM 0 comments

Wednesday, December 9, 2015

12/8/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x1_365
1x1_395
Posted by "Gym" Whisman at 1:21 PM 0 comments

Monday, December 7, 2015

12/7/2015

Jump Rope
300x

Plyometrics

 Front Squat
1x5_154
1x5_220
1x5_242
1x5_264
1x3_286
1x3_308
1x3_330

Squat
1x3_264
1x1_330
1x1_374
1x1_440

Posted by "Gym" Whisman at 10:21 AM 0 comments

Friday, December 4, 2015

12/4/2015

Rotator Cuff

 Bench
2x10_135
1x10_225
1x6_275
3x6_315

Close Grip Bench
Super set with laterals
3x10_135
Posted by "Gym" Whisman at 12:18 PM 0 comments

Thursday, December 3, 2015

12/3/2015

Jump Rope
300x

Rotator Cuff

 Plyometrics

 Axle Clean & Press
Clean each rep
2x3_86
1x3_152
1x3_218
2x2_262

DeadLift
1x3_374
1x2_484
1x2_550

Stone Simulator
Super set with pull ups
1x3_200
3x3_255
Posted by "Gym" Whisman at 8:19 AM 0 comments

12/1/2015

Rotator Cuff

 Bench
1x10_135
1x5_225
1x3_275
1x3_315
1x1_365
1x1_375
Posted by "Gym" Whisman at 8:15 AM 0 comments

Monday, November 30, 2015

11/30/2015

Jump Rope
300x

Plyometrics

 Front Squat
2x5_154
1x5_198
1x5_220
1x5_242
1x3_264
1x1_308
1x1_330
1x1_352
1x1_374

RDL
1x10_264


Posted by "Gym" Whisman at 2:48 PM 0 comments

Friday, November 20, 2015

11/20/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x5_275
1x2_315
2x2_365
1x1_365 paused

Close Grip Bench
Super set with laterals
5x10_135

Strict OHP
Super set with triceps
2x10_95
Posted by "Gym" Whisman at 9:16 AM 0 comments

Thursday, November 19, 2015

11/19/2015

DeadLift
2x10_154
1x5_264
1x3_374
1x10_440

Pull-ups
Posted by "Gym" Whisman at 8:53 AM 0 comments

Tuesday, November 17, 2015

11/17/2015

Jump Rope
300x

Rotator Cuff

 Plyometrics

 Axle Clean & Press
2x5_130
1x3_174
1x3_218
5x1_262

Bench
1x10_225
1x1_315
1x20_225


Posted by "Gym" Whisman at 8:38 AM 0 comments

Monday, November 16, 2015

11/16/2015

Jump Rope
300x

Plyometrics

 Front Squat
2x5_154
1x5_220
1x5_264
1x5_308

Squat
3x5_264

Snatch Grip DeadLift
Super set with pull-ups
1x5_264
1x5_330
Posted by "Gym" Whisman at 10:45 AM 0 comments

Friday, November 13, 2015

11/13/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x3_275
1x1_315
1x1_365
2x1_385
1x2_365

Strict OHP
Super set with triceps
3x10_110

Close Grip Bench
Super set with laterals
3x10_135
Posted by "Gym" Whisman at 9:31 AM 0 comments

11/12/2015

DeadLift
2x10_154
1x5_264
1x3_374
1x1_484
Missed 572
1x1_484

18 inch DeadLift
2x3_484

Pull-ups
Posted by "Gym" Whisman at 9:20 AM 0 comments

Wednesday, November 11, 2015

11/10/2015

Jump Rope
300x

Rotator Cuff

 Plyometrics

 Axle Clean & Press
3x5_130
1x3_174
3x1_240

Incline
4x5_225

Bench
3x10_225
Posted by "Gym" Whisman at 8:09 AM 0 comments

Monday, November 9, 2015

11/9/2015

Jump Rope
300x

Plyometrics

 Front Squat
2x5_154
1x5_198
1x3_220
1x3_242
1x3_264
1x3_286
1x2_308
1x1_330
1x1_352
1x1_374



Posted by "Gym" Whisman at 12:43 PM 0 comments

Friday, November 6, 2015

11/6/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x3_275
1x1_315
1x1_365
1x1_395
2x1_365

Strict OHP
Super set with triceps
4x6_110

Close Grip Bench
Super set with laterlas
3x10_135
Posted by "Gym" Whisman at 9:29 AM 0 comments

Thursday, November 5, 2015

11/5/2015

DeadLift
2x10_154
1x5_264
1x2_374
1x1_440
1x1_484
1x1_550

Pull-ups
Posted by "Gym" Whisman at 8:18 AM 0 comments

Tuesday, November 3, 2015

11/3/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Log Clean & Press
2x10_90
1x5_156
1x3_200
1x2_244
1x1_264
1x1_288

Bench
1x10_135
3x10_225
Posted by "Gym" Whisman at 10:06 AM 0 comments

Monday, November 2, 2015

11/2/2015

Jump Rope
300x

Plyometrics

 Front Squat
2x5_154
1x3_220
1x3_264
1x3_308
1x3_330

Squat
1x5_264
1x5_308

Snatch Grip DeadLift
1x5_264
1x5_330
Posted by "Gym" Whisman at 9:46 AM 0 comments

Friday, October 30, 2015

10/30/2015

Rotator Cuff

Bench
2x10_135
1x5_225
1x2_315
1x1_365
1x1_385

Incline
1x10_135
3x6_225

Strict OHP
3x6_135

Laterals

Triceps

Posted by "Gym" Whisman at 9:08 AM 0 comments

Thursday, October 29, 2015

10/29/2015

DeadLift
2x5_154
1x5_264
1x3_374
1x2_440
1x1_484
2x1_528

Pull-ups
Posted by "Gym" Whisman at 8:59 AM 0 comments

Tuesday, October 27, 2015

10/27/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Axle Clean & Press
3x5_130
2x5_174
5x3_218

Bench
1x10_135
1x10_225
1x5_315
1x8_275
Posted by "Gym" Whisman at 9:22 AM 0 comments

Monday, October 26, 2015

10/26/2015

Jump Rope
300x

Plyometrics

Front Squat
2x3_154
1x2_198
1x2_220
1x2_242
1x2_264
1x2_286
1x2_308
1x2_330
1x2_352

Squat
1x5_264
2x5_308

Snatch Grip DeadLift
1x5_264
1x5_308
Posted by "Gym" Whisman at 9:29 AM 0 comments

Friday, October 23, 2015

10/23/2015

Rotator Cuff

 Bench
2x10_135
1x5_225

Lockouts
Hole #12
1x3_315
1x2_365
1x1_405
1x1_455
1x1_475
1x2_500

Incline
1x10_135
4x6_225

Strict OHP
1x10_110
2x6_154
Posted by "Gym" Whisman at 10:50 AM 0 comments

Thursday, October 22, 2015

12/22/2015

DeadLift
2x5_154
1x5_264
1x3_374
1x1_440
1x1_484
1x1_528
1x5_440

Posted by "Gym" Whisman at 2:47 PM 0 comments

Tuesday, October 20, 2015

10/20/2015

Rotator Cuff

 Log Clean & Press
2x10_90
1x5_156
1x3_200
1x2_244
1x1_288
2x2_244

Bench
1x10_135
1x10_225
1x10_275
Posted by "Gym" Whisman at 9:55 AM 0 comments

Monday, October 19, 2015

10/19/2015

Jump Rope
300x

Plyometrics

 Front Squat
1x3_154
1x2_198
1x2_220
1x2_242
1x2_264
1x2_286
1x1_308
1x1_330
1x1_352
1x1_374

Squat
1x5_264
1x5_308

DeadLift
-Super set pull-ups
2x5_264
Posted by "Gym" Whisman at 1:28 PM 0 comments

Friday, October 16, 2015

10/16/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x1_365
Missed 385

Incline
1x10_135
3x5_225

Strict OHP
1x10_110
4x6_130

Posted by "Gym" Whisman at 1:50 PM 0 comments

Thursday, October 15, 2015

10/15/2015

DeadLift
2x5_154
1x5_264
1x3_374
3x3_440

Shrugs
Posted by "Gym" Whisman at 1:31 PM 0 comments

Monday, October 12, 2015

10/12/2015

Jump Rope
300x

Rotator Cuff

 Plyometrics

 Axle Clean & Press
2x5_130
1x5_174
1x3_218
1x1_262

Front Squat
1x2_198
1x2_242
1x2_264
1x1_286
1x1_308
1x1_330
Posted by "Gym" Whisman at 12:10 PM 0 comments

Friday, October 9, 2015

10/9/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x1_365

Strict OHP
1x10_110
1x10_120
3x6_130
Posted by "Gym" Whisman at 4:34 PM 0 comments

Thursday, October 8, 2015

10/8/2015

DeadLift
3x5_154
2x3_220

Not a great day, but I knew coming in that it wouldn't be
Posted by "Gym" Whisman at 9:15 AM 0 comments

Tuesday, October 6, 2015

10/6/2015

Rotator Cuff

 Bench
2x10_135
1x10_225
4x6_275
Posted by "Gym" Whisman at 4:33 PM 0 comments

Monday, October 5, 2015

10/5/2015

Jump Rope
300x

Plyometrics

 Front Squat
1x3_154
1x2_198
1x2_220
1x2_242
1x2_264
1x2_286
1x1_308
1x1_330
1x1_352

Squat
1x5_264
1x5_308

DeadLift
3x5_264
Posted by "Gym" Whisman at 8:29 AM 0 comments

10/2/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x1_365
1x1_395

Incline
1x10_135
3x5_225

Strict OHP
3x10_110
Posted by "Gym" Whisman at 6:21 AM 0 comments

Thursday, October 1, 2015

10/1/2015

DeadLift
2x5_154
2x5_264
1x3_374
1x1_440
1x7_484

Pull-ups

 Leg Curl
Posted by "Gym" Whisman at 5:59 PM 0 comments

Tuesday, September 29, 2015

9/29/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Axle Clean & Press
2x5_130
1x3_174
5x3_218

Bench
3x10_225
Posted by "Gym" Whisman at 1:09 PM 0 comments

Monday, September 28, 2015

9/28/2015

Jump Rope
300x

Plyometrics

 Front Squat
2x3_154
1x2_220
1x2_242
1x2_264
1x2_286
1x2_308
1x2_330
Posted by "Gym" Whisman at 11:51 AM 0 comments

Friday, September 25, 2015

9/25/2015

Rotator Cuff

 Bench
2x10_135
2x5_225

Lockouts
1x3_315
1x1_365
1x1_405
1x1_435
1x1_455
1x1_405
Posted by "Gym" Whisman at 1:53 PM 0 comments

Thursday, September 24, 2015

9/24/2015

DeadLift
2x5_154
1x5_264
1x2_374
1x2_484
1x1_550
Posted by "Gym" Whisman at 9:33 AM 0 comments

Tuesday, September 22, 2015

9/22/2015

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x1_244
1x1_254
1x1_266

Bench
1x10_225
1x6_275
2x6_315
Posted by "Gym" Whisman at 9:03 AM 0 comments

Monday, September 21, 2015

9/21/2015

Jump Rope
300x

Plyometrics

 Front Squat
2x3_154
1x2_198
1x2_220
1x2_242
1x2_264
1x2_286
1x2_308
1x2_330

Squat
1x5_264
1x5_308

DeadLift / Shrugs / Pull-ups / Curls
x5_264 /  x10_264 / x2 / x10
x5_264 /  x10_264 / x2 / x10
Posted by "Gym" Whisman at 8:36 AM 0 comments

Friday, September 18, 2015

9/18/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x3_275
1x1_315
1x2_365
2x3_345

Strict Over Head Press
3x6_110

Triceps
Posted by "Gym" Whisman at 2:47 PM 0 comments

Thursday, September 17, 2015

9/15/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Log Clean & Press
2x10_90
1x5_156
1x3_200
1x3_220
1x2_244

Bench
1x10_135
2x10_225
Posted by "Gym" Whisman at 2:01 PM 0 comments

Monday, September 14, 2015

9/14/2015

Jump Rope
300x

Plyometrics

 Front Squats
2x3_154
1x2_264
1x2_330
2x2_374

Squat
2x5_264

DeadLift / Shrug / Pull-ups / Curls
1x5_154 / x10_154 / x2 / x10
1x5_264 / x10_264 / x2 / x10
Posted by "Gym" Whisman at 11:58 AM 0 comments

Friday, September 11, 2015

9/11/2015

Rotator Cuff

 Bench
2x10_135
1x10_225
1x6_275
1x5_315
1x6_275
1x20_225

Laterals

 Triceps
Posted by "Gym" Whisman at 7:20 PM 0 comments

Thursday, September 10, 2015

9/10/2015

Jump Rope
300x

Plyometrics

 Front Squat
1x3_154
1x2_220
1x2_264
1x1_330
1x1_374
1x1_418

DeadLift
1x3_264
1x2_374
1x5_484
Posted by "Gym" Whisman at 8:30 AM 0 comments

Wednesday, September 9, 2015

9/8/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x3_275
1x3_315
1x1_365
1x5_315
Posted by "Gym" Whisman at 8:10 AM 0 comments

Friday, September 4, 2015

9/4/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x3_275
1x1_315
1x24_225 PR

Strict OHP
4x6_110

Triceps

 Laterals

Posted by "Gym" Whisman at 1:42 PM 0 comments

Thursday, September 3, 2015

9/3/2015

DeadLift
3x5_154
1x5_264
1x1_374
1x1_464
1x1_515
Missed 605

Leg Curl

 Pull-ups
Posted by "Gym" Whisman at 9:48 AM 0 comments

Tuesday, September 1, 2015

9/1/2015

Rotaotor Cuff

 Axle OHP
2x10_86
1x5_130
1x3_196
1x1_262

Bench
1x10_135
1x5_225
1x3_275
1x1_315
1x1_365
1x1_385
1x1_365
Posted by "Gym" Whisman at 2:48 PM 0 comments

8/31/2015

Jump Rope
300x

Plyometrics

 Front Squat
3x3_154

Low back felt real tight this morning.
Posted by "Gym" Whisman at 2:45 PM 0 comments

Friday, August 28, 2015

8/28/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x5_275
1x23_225 PR

Triceps
Posted by "Gym" Whisman at 10:50 PM 0 comments

Thursday, August 27, 2015

8/27/2015

DeadLift
2x5_154
1x5_264
1x3_374
1x2_464

Pull-ups

Posted by "Gym" Whisman at 9:55 AM 0 comments

Tuesday, August 25, 2015

8/25/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x5_275

Lockouts
1x3_315
1x1_405
1x1_455
Posted by "Gym" Whisman at 8:28 AM 0 comments

8/24/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_220
2x1_264

Front Squat
2x1_264
1x1_308
1x1_330
Posted by "Gym" Whisman at 8:26 AM 0 comments

Friday, August 21, 2015

8/21/2015

Rotator Cuff

 Bench
2x10_135
1x6_225
3x6_275
1x20_225

Strict OHP
5x6_110

Triceps

 Laterals
Posted by "Gym" Whisman at 10:25 AM 0 comments

Thursday, August 20, 2015

8/20/2015

Front Squat
2x3_154
1x2_264
1x1_308

DeadLift
2x5_154
1x5_264
1x3_374
1x1_440
1x1_484
1x1_550
1x1_583
Posted by "Gym" Whisman at 9:21 AM 0 comments

Tuesday, August 18, 2015

8/18/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x5_275
1x2_315
1x1_385
1x1_365
Posted by "Gym" Whisman at 2:08 PM 0 comments

8/17/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
5x2_220
Posted by "Gym" Whisman at 2:07 PM 0 comments

Friday, August 14, 2015

8/14/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x3_275
1x1_315
1x1_375
3x5_275

Strict OHP
3x6_110

Triceps

 Laterals
Posted by "Gym" Whisman at 8:55 AM 0 comments

4/13/2015

DeadLift
2x5_154
1x5_264
1x3_374
1x2_440
1x1_506

Pull-ups
Posted by "Gym" Whisman at 8:53 AM 0 comments

Thursday, August 6, 2015

8/6/2015

DeadLift
2x5_154
1x5_264
1x3_374
1x1_484
1x1_573
1x1_551

Pull-ups

 Seated Row
Posted by "Gym" Whisman at 11:26 AM 0 comments

Tuesday, August 4, 2015

8/4/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x5_275
1x7_315
1x16_225
Posted by "Gym" Whisman at 2:47 PM 0 comments

Monday, August 3, 2015

8/3/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_220
2x1_264

Front Squat
1x1_308
1x1_330
1x1_352
1x1_374


Posted by "Gym" Whisman at 1:38 PM 0 comments

7/31/2015

Rotator Cuff

 Bench
2x10_135
1x6_225
1x3_275
1x3_315
1x2_365
1x2_355
1x2_345
1x2_335

Posted by "Gym" Whisman at 1:36 PM 0 comments

Thursday, July 30, 2015

7/30/2015

DeadLift
2x5_155
1x5_265
1x3_375
1x2_475
1x2_555
1x5_425

Pull-ups
Posted by "Gym" Whisman at 1:40 PM 0 comments

Tuesday, July 28, 2015

7/28/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Axle Clean & Press
2x5_130
1x3_196
1x2_240
1x1_262

Axle Press
1x1_284
1x1_304

Bench
1x10_135
1x20_225
Posted by "Gym" Whisman at 10:55 AM 0 comments

Monday, July 27, 2015

7/27/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_198
3x2_242

Front Squat
1x2_264
1x2_330
1x1_374
1x1_440
1x1_484 - SupraMax Negative

Pull-ups
Posted by "Gym" Whisman at 1:57 PM 0 comments

Thursday, July 23, 2015

7/23/2015

DeadLift
2x5_154
1x5_264
1x3_274
1x2_464

Pull-ups
Posted by "Gym" Whisman at 10:04 AM 0 comments

Tuesday, July 21, 2015

7/21/2015

Jump Rope
300x

Rotator Cuff

 Plyometrics

 Axle Clean & Press
2x5_130
1x3_174
1x3_196
2x3_240
2x5_196

Triceps
Posted by "Gym" Whisman at 8:09 AM 0 comments

7/20/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_220
1x1_264
1x1_286
2x1_264

Front Squat
1x3_264
1x2_330
1x1_374
Posted by "Gym" Whisman at 8:08 AM 0 comments

Friday, July 17, 2015

7/17/2015

Rotator Cuff

 Bench
2x10_135
1x6_225
1x3_295
1x5_335
3x6_315
Posted by "Gym" Whisman at 11:19 AM 0 comments

Thursday, July 16, 2015

7/16/2015

DeadLift
2x5_154
1x5_264
1x2_374
1x2_440
1x2_515
1x5_465
Posted by "Gym" Whisman at 10:03 AM 0 comments

Wednesday, July 15, 2015

7/14/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Axle Clean & Press
2x5_130
1x3_174
1x3_218
1x1_238
4x3_218

Strict OHP
2x10_110
Posted by "Gym" Whisman at 10:54 AM 0 comments

Monday, July 13, 2015

7/13/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_220
2x1_264
3x1_242

Front Squat
1x3_264
1x2_330
1x1_374
1x1_418
1x2_330
Posted by "Gym" Whisman at 9:01 PM 0 comments

Friday, July 10, 2015

7/10/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x3_275
1x6_315
3x6_295
Posted by "Gym" Whisman at 9:56 AM 0 comments

Thursday, July 9, 2015

7/9/2015

Jump Rope
300x

Plyometrics

 Horizontal Pull-ups

 DeadLift
2x5_154
1x5_264
1x3_374
1x2_464
1x1_554
2x3_374
Posted by "Gym" Whisman at 10:37 PM 0 comments

Wednesday, July 8, 2015

7/7/2015

Jump Rope
300x

Plyometrics

 Axle Clean & Press
3x5_130
1x5_173
3x3_218


Posted by "Gym" Whisman at 7:08 AM 0 comments

Monday, July 6, 2015

7/6/2015

I took last month as a de-loading. I trained 3-4 times a week but the volume and intensity were so low it wasn't worth logging.

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_220
2x1_264

Front Squat
1x3_220
1x2_264
1x1_308
Posted by "Gym" Whisman at 1:59 PM 0 comments

Tuesday, June 2, 2015

6/2/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
3x2_220

Front Squat
1x2_264
1x2_308
1x1_352
Posted by "Gym" Whisman at 8:38 AM 0 comments

6/1/2015

Rotator Cuff

 Strict OHP
8 light sets of 6-10

Laterals
Posted by "Gym" Whisman at 8:36 AM 0 comments

Friday, May 29, 2015

5/29/2015

DeadLift
2x5_154
1x5_220
1x5_264
1x3_308
1x3_330
1x3_352
1x3_375
1x2_418
1x2_440

Pull-ups
Posted by "Gym" Whisman at 2:32 PM 0 comments

Thursday, May 28, 2015

5/28/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x5_275
1x3_315
1x1_385
1x2_365
2x3_345
1x2_345

Incline
1x10_135
1x6_185
3x6_225
Posted by "Gym" Whisman at 2:52 PM 0 comments

Tuesday, May 26, 2015

5/26/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_220
2x1_286
2x1_264

Squat
1x3_264
1x2_374
1x2_440
1x5_374
Posted by "Gym" Whisman at 10:53 AM 0 comments

Friday, May 22, 2015

5/22/2015

Jump Rope
300x

Plyometrics

 Front Squat
2x3_154
1x3_220
1x2_264
1x1_330
1x1_374
1x1_440

DeadLift
1x3_264
1x3_374
1x3_484
1x5_440

Pull-ups
Posted by "Gym" Whisman at 9:12 AM 0 comments

Thursday, May 21, 2015

5/21/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x3_275
1x1_335
1x1_375
1x1_365
1x2_355
3x3_335
Posted by "Gym" Whisman at 10:34 AM 0 comments

Wednesday, May 20, 2015

5/19/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_220
2x1_286

Squat
1x5_220
1x3_264
1x1_374
Missed 484

Posted by "Gym" Whisman at 8:02 AM 0 comments

Monday, May 18, 2015

5/18/2015

Rotator Cuff

 Strict OHP
1x10_110
1x5_154
1x5_176
3x6_110

Close Grip Bench
1x10_135
1x6_225
1x6_275
1x1_315
3x10_225


Posted by "Gym" Whisman at 12:47 PM 0 comments

Friday, May 15, 2015

5/15/2015

Jump Rope
300x

Plyometrics

 Hang Clean
2x3_154
1x2_220
1x1_264
1x2_220

DeadLift
1x5_264
1x2_374
1x1_484
1x1_550
Posted by "Gym" Whisman at 7:57 AM 0 comments

5/14/205

Rotator Cuff

 Bench
2x10_135
1x8_225
1x5_275
1x3_315
2x1_365
2x5_330
1x3_330

Plate Raises
Posted by "Gym" Whisman at 7:55 AM 0 comments

Tuesday, May 12, 2015

5/12/2015

Jump Rope

 Plyometrics

 Cleans
2x3_154
1x2_220
1x1_286
2x1_264

Squats
1x5_264
1x3_352
1x1_440
3x3_396
Posted by "Gym" Whisman at 9:06 AM 0 comments

5/11/2015

Rotator Cuff

 Close Grip Bench
2x10_135
1x5_225
3x5_275
1x10_225


Posted by "Gym" Whisman at 9:05 AM 0 comments

Friday, May 8, 2015

5/8/2015

DeadLift
2x10_154
1x5_264
1x2_354
1x2_444
1x2_534

Posted by "Gym" Whisman at 11:36 AM 0 comments

5/8/2015

Rotator Cuff

 Bench
2x10_135
1x5_225
1x5_275
1x3_315
1x1_365
1x5_330
1x5_315
Posted by "Gym" Whisman at 6:24 AM 0 comments

Tuesday, May 5, 2015

5/5/2015

Jump Rope
300x

Plyometrics

 Squat
2x5_154
1x3_264
1x3_352
1x1_440
Posted by "Gym" Whisman at 10:49 AM 0 comments

Monday, May 4, 2015

5/4/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Log Clean & Press
2x10_90
1x3_156
1x1_200
1x1_244
5x1_264

Close Grip Bench
3x5_225
Posted by "Gym" Whisman at 2:56 PM 0 comments

Friday, May 1, 2015

5/1/2015

Front Squat
2x3_154
1x2_220
1x2_264
1x1_330
1x1_374

DeadLift
1x5_264
1x3_374
1x2_440
1x3_506
3x3_440
Posted by "Gym" Whisman at 9:17 AM 0 comments

Thursday, April 30, 2015

4/30/2015

Rotator Cuff

 Bench
2x10_135
1x8_225
1x5_275
1x3_315
1x1_365
2x5_325
1x4_325

Incline
1x10_135
3x6_225

Laterals/Front Raises

Posted by "Gym" Whisman at 3:18 PM 0 comments

Tuesday, April 28, 2015

4/28/2015

Squat
2x10_154
1x5_220
1x5_264
1x3_308
3x3_352
1x1_418
1x5_352
1x5_264

Hypers
Posted by "Gym" Whisman at 8:41 AM 0 comments

Tuesday, April 21, 2015

4/21/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_220
3x2_264

Squat
1x3_264
1x3_308
5x3_352
1x6_264

Pull-ups
Posted by "Gym" Whisman at 9:53 AM 0 comments

Monday, April 20, 2015

4/20/2015

Jump Rope
300x

Rotator Cuff

 Plyometrics

 Over Head Press
2x10_86
1x5_130
1x5_174
1x3_218
2x1_262
1x6_174
Posted by "Gym" Whisman at 9:38 AM 0 comments

Friday, April 17, 2015

4/17/2015

Jump Rope
300x

Plyometrics

 Hang Clean
2x3_154
1x2_198
3x2_220

Front Squat
1x3_220
1x2_264
1x1_330
1x1_374
1x1_418

DeadLift
1x3_374
1x3_484
1x3_440
Posted by "Gym" Whisman at 9:16 AM 0 comments

Thursday, April 16, 2015

4/16/2015

Rotator Cuff

 Bench
2x10_135
1x8_225
1x6_275
1x5_295
1x5_315
1x3_335
1x3_355
1x1_375
1x3_320

Up Right Rows

 Laterals

Posted by "Gym" Whisman at 12:41 PM 0 comments

Tuesday, April 14, 2015

4/14/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_220
1x1_286
1x1_308
2x2_264

Squat
1x5_264
1x3_330
3x3_374

Posted by "Gym" Whisman at 8:40 AM 0 comments

Monday, April 13, 2015

4/13/2015

Jump Rope
300x

Rotator Cuff

 Plyometrics

 Log Clean & Press
2x6_90
1x5_156
1x3_200
6x2_244
Posted by "Gym" Whisman at 1:43 PM 0 comments

Friday, April 10, 2015

4/10/2015

Jump Rope
300x

Plyometrics

 Hang Clean
1x3_154
1x2_198
1x2_220
1x1_242
1x1_252
1x1_257

Front Squat
2x3_154
1x2_264
1x1_330
Posted by "Gym" Whisman at 11:09 AM 0 comments

Thursday, April 9, 2015

4/9/2015

Rotator Cuff

 Bench
2x10_135
1x8_225
1x6_275
1x3_315
4x2_365

Incline
1x10_135
1x5_225
3x3_275

Laterals

 Triceps
Posted by "Gym" Whisman at 8:50 AM 0 comments

Wednesday, April 8, 2015

4/7/2015

Jump Rope
300x

Plyometrics

 Clean
1x5_154
1x3_220
1x1_286
Missed 330

Squat
1x5_220
1x5_264
1x5_330
1x5_374
1x5_330
Posted by "Gym" Whisman at 9:15 AM 0 comments

Monday, April 6, 2015

4/6/2015

Rotator Cuff

 Strict OHP
2x10_86
1x10_130
1x5_150
3x3_174
Posted by "Gym" Whisman at 9:41 AM 0 comments

Monday, March 30, 2015

3/30/2015

Rotator Cuff

 Incline
2x10_135
2x6_185
1x6_225
3x3_275
2x6_225
Posted by "Gym" Whisman at 9:54 AM 0 comments

Friday, March 27, 2015

3/27/2015

Jump Rope
300x

Plyometrics

 Squats
2x5_154
1x5_220
3x5_264
Posted by "Gym" Whisman at 9:40 AM 0 comments

Thursday, March 26, 2015

3/26/2015

Jump Rope
500x

Plyometrics

 Clean Pull
2x5_154
8x3_220

Close Grip Bench
1x10_135
6x6_225
Posted by "Gym" Whisman at 10:25 AM 0 comments

Tuesday, March 24, 2015

3/24/2015

Jump Rope
500x

Plyometrics

 Rotator Cuff

 Jerk
2x5_130
1x5_174
3x3_218
2x5_196

Squat
1x5_154
1x5_220
1x5_264
3x5_308
Posted by "Gym" Whisman at 8:56 AM 0 comments

Monday, March 23, 2015

3/23/2015

Jump Rope
500x

Plyometrics

 Hang Clean
2x5_154
3x5_198

Rotator Cuff

 Bench
1x10_135
1x8_225
6x6_275

Hor. Pull-ups
Posted by "Gym" Whisman at 1:08 PM 0 comments

Friday, March 20, 2015

3/20/2015

DeadLift
2x5_154
1x3_264
1x3_374
1x2_440
2x1_516
Posted by "Gym" Whisman at 11:05 AM 0 comments

Thursday, March 19, 2015

3/19/2015

Rotator Cuff

 Bench
2x10_135
1x8_225
1x5_275
3x5_335

Incline
1x10_135
2x6_225

Laterals

 Triceps
Posted by "Gym" Whisman at 9:56 AM 0 comments

Tuesday, March 17, 2015

3/17/2015

Jump Rope
300x

Plyometrics

 Hang Clean
2x5_154
1x2_198
1x1_242
1x3_220

Front Squat
1x2_220
1x2_264
1x2_330

Squat
1x5_264
1x3_330
2x5_396
Posted by "Gym" Whisman at 11:43 AM 0 comments

Monday, March 16, 2015

3/16/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Axle C&P
2x5_130
1x5_174
1x3_218
1x3_262
1x1_306


Posted by "Gym" Whisman at 10:02 AM 0 comments

Friday, March 13, 2015

3/13/2015

Jump Rope
300x

Plyometrics

 Clean
1x3_154
1x3_220
1x3_264
2x2_220

DeadLift
1x3_264
1x1_374
1x1_440
3x3_516

Pull-ups

Posted by "Gym" Whisman at 8:48 AM 0 comments

Thursday, March 12, 2015

3/12/2015

Rotator Cuff

 Bench
2x10_135
2x5_225
1x3_275
3x3_335

Incline
1x10_135
2x5_225

Laterals

 Triceps
Posted by "Gym" Whisman at 9:08 AM 0 comments

Tuesday, March 10, 2015

3/10/2015

Jump Rope
300x

Plyometrics

 Hang Clean
2x5_154
1x2_198
1x2_220
1x1_242
1x3_220

Front Squat
1x2_220
1x2_264
1x1_330
1x1_396

Squat
1x5_264
1x3_330
3x3_396
Posted by "Gym" Whisman at 9:40 AM 0 comments

Monday, March 9, 2015

3/9/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Axle C&P
-Clean each rep
2x3_130
1x2_174
1x2_218
1x2_262
1x1_262
1x5_218 - Clean once

Lockouts
1x3_315
1x1_405
1x1_475
1x6_365
Posted by "Gym" Whisman at 9:25 AM 0 comments

Friday, March 6, 2015

3/6/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_220
1x1_286
2x2_242

DeadLift
1x3_264
1x3_374
1x8_484

Deficit DL
3x2_374

Pull-ups
Posted by "Gym" Whisman at 10:54 AM 0 comments

Thursday, March 5, 2015

3/5/2015

Rotator Cuff

 Bench
2x10_135
2x5_225

Lockouts
1x3_315
1x1_405
1x1_455
1x1_475
2x1_455
1x2_405
1x1_405

Triceps

 Laterals
Posted by "Gym" Whisman at 10:12 AM 0 comments

Tuesday, March 3, 2015

3/3/2015

Jump Rope
300x

Plyometrics

 Hang Clean
1x5_154
1x2_198
1x2_220
1x1_242

Front Squat
1x3_220
1x3_264
1x2_330
1x1_394
Posted by "Gym" Whisman at 8:35 AM 0 comments

Monday, March 2, 2015

3/2/2015

Jump Rope
300x

Rotator Cuff

 Plyometrics

 Axle C&P
-Clean each rep
3x5_154
1x3_174
1x3_218
1x1_262

Lockouts
1x3_315
1x1_405
1x1_455
1x3_405
Posted by "Gym" Whisman at 11:00 AM 0 comments

Tuesday, February 24, 2015

2/24/2015

Jump Rope
300x

Plyometrics

 Hang Clean
2x5_154
1x2_198
1x2_220
2x1_242
1x2_220

Front Squat
1x2_220
1x2_264
1x2_330
1x1_374

Squat
1x5_308
1x8_374
Posted by "Gym" Whisman at 2:05 PM 0 comments

Monday, February 23, 2015

2/23/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Axle C&P
2x5_130
1x3_174
3x3_218

Lockouts
1x5_225
1x3_315
1x2_405

Upright Row
Posted by "Gym" Whisman at 10:37 AM 0 comments

Friday, February 20, 2015

2/20/2015

DeadLift
2x5_154
1x5_264
1x3_374
2x5_484
Posted by "Gym" Whisman at 9:15 AM 0 comments

Thursday, February 19, 2015

2/19/2015

Rotator Cuff

 Bench
2x10_135
2x5_225

Lockouts
1x3_315
1x3_405
3x1_455
3x2_405

Laterals

 Triceps
Posted by "Gym" Whisman at 1:18 PM 0 comments

Tuesday, February 17, 2015

2/17/2015

Jump Rope
300x

Plyometrics

 Hang Clean
2x5_154
3x2_198

Front Squat
1x2_220
1x2_264
1x2_308
1x2_352

Squat
1x5_308
2x5_374

Posted by "Gym" Whisman at 2:10 PM 0 comments

Monday, February 9, 2015

2/9/2015

Rotator Cuff

 Strict OHP
2x10_86
2x10_108
1x6_130
1x6_150
3x6_174
Posted by "Gym" Whisman at 11:29 AM 0 comments

Friday, February 6, 2015

2/6/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_198
1x2_242
1x1_286
2x2_264

DeadLift
1x3_308
1x3_374
3x3_484
1x3_445 - 18 inch
1x1_535 - 18 inch

Pull-ups
Posted by "Gym" Whisman at 10:23 PM 0 comments

Thursday, February 5, 2015

2/5/2015

Rotator Cuff

 Bench
2x10_135
1x8_225
1x6_275
2x4_335
1x3_335
1x1_335 Long Pause

Laterals

 Triceps
Posted by "Gym" Whisman at 9:24 AM 0 comments

Tuesday, February 3, 2015

2/3/2015

Jump Rope
300x

Plyometrics

 Front Squat
1x3_154
1x3_220
1x3_264
1x3_352

Squat
1x8_264
2x3_374
Posted by "Gym" Whisman at 9:06 AM 0 comments

Friday, January 30, 2015

1/30/2015

Jump Rope

Plyometrics

Clean
2x3_154
1x3_220
1x2_264

DeadLift
1x5_264
1x3_374
2x5_462
2x1_374 - standing on 4 inch box

Pull-ups
Posted by "Gym" Whisman at 12:13 PM 0 comments

Thursday, January 29, 2015

1/29/2015

Rotator Cuff

Bench
2x10_135
1x6_225
1x6_275
3x6_315
1x1_315 - long pause

Laterals

Triceps
Posted by "Gym" Whisman at 9:07 AM 0 comments

Tuesday, January 27, 2015

1/27/2015

Jump Rope

 Front Squat
2x3_154
1x3_220
1x3_264
1x3_308
1x2_352

Squat
1x6_264
2x6_352
Posted by "Gym" Whisman at 1:03 PM 0 comments

Monday, January 26, 2015

1/26/2015

Rotator Cuff

 Strict OHP
I didn't keep track of my sets or reps
Posted by "Gym" Whisman at 10:09 AM 0 comments

Friday, January 23, 2015

1/23/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
3x2_220

DeadLift
1x5_264
1x3_274
3x3_462
1x1_374 deficit DL 4 inch
1x1_374 snatch grip, straight leg deficit DL

Pull-ups
Posted by "Gym" Whisman at 12:38 PM 0 comments

Thursday, January 22, 2015

1/22/2015

Rotator Cuff

 Bench
2x10_135
1x6_225
3x6_295

Laterals

 Triceps

 Close Grip Bench
2x5_225
Posted by "Gym" Whisman at 8:45 AM 0 comments

Tuesday, January 20, 2015

1/20/2015

Jump Rope
300x

Plyometrics

 Front Squat
2x3_154
1x3_220
1x3_264
1x2_308
1x1_352

Squat
1x5_264
2x5_352
Posted by "Gym" Whisman at 9:44 AM 0 comments

Friday, January 16, 2015

1/16/2015

DeadLift
2x10_154
1x5_264
1x3_274
2x5_440
1x2_374 - standing on a 4 inch box

Pull-ups
Posted by "Gym" Whisman at 10:05 AM 0 comments

Thursday, January 15, 2015

1/15/2015

Rotator Cuff

 Bench
2x10_135
1x6_225
3x8_275

Laterals

 Triceps
Posted by "Gym" Whisman at 8:53 AM 0 comments

Tuesday, January 13, 2015

1/13/2015

Jump Rope
300x

Plyometrics

 Front Squats
2x5_154
1x3_220
1x3_264
1x2_330

Squat
3x5_330
Posted by "Gym" Whisman at 10:19 PM 0 comments

Monday, January 12, 2015

1/12/2015

Jump Rope
300x

Rotator Cuff

 Plyometrics

 Log Clean & Press
2x10_90
1x5_154
1x5_200
3x5_210
Posted by "Gym" Whisman at 11:44 AM 0 comments

1/9/2015

Jump Rope
300x

Plyometrics

 DeadLift
2x10_154
1x5_264
1x3_374
2x3_418
1x3_462
Posted by "Gym" Whisman at 6:19 AM 0 comments

Thursday, January 8, 2015

1/8/2015

Rotator Cuff

 Bench
2x10_135
1x8_225
3x6_275
Posted by "Gym" Whisman at 12:17 PM 0 comments

Tuesday, January 6, 2015

1/6/2015

Jump Rope
300x

Plyometrics

 Front Squat
2x3_154
1x3_220
1x3_264
1x1_330

Squat
2x5_330
Posted by "Gym" Whisman at 9:12 AM 0 comments

Monday, January 5, 2015

1/5/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Log Clean & Press
2x10_90
1x5_156
3x5_200

Incline
1x10_135
3x5_225
Posted by "Gym" Whisman at 1:04 PM 0 comments
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