Rotator Cuff
Bench
2x10_135
1x8_225
1x6_275
1x8_315
1x9_295
1x10_275
Strict OHP
Super set with triceps
3x8_132
Close Grip Bench
Super set with laterals
3x6_185
Push-ups
Super set with plate raises
Friday, January 29, 2016
1/28/2016
Jump Rope
300x
Rotator Cuff
Plyometrics
Axle Clean & Press
2x5_86
1x5_130
1x3_196
2x2_240
DeadLift
1x5_374
1x3_440
1x3_484
Pull-ups
Super set with shrugs
300x
Rotator Cuff
Plyometrics
Axle Clean & Press
2x5_86
1x5_130
1x3_196
2x2_240
DeadLift
1x5_374
1x3_440
1x3_484
Pull-ups
Super set with shrugs
Wednesday, January 27, 2016
Monday, January 25, 2016
1/25/2016
Jump Rope
300x
Plyometrics
Front Squat
2x3_154
1x2_220
1x2_264
1x1_330
1x1_374
1x1_394
Squat
1x3_330
1x1_374
1x1_440
300x
Plyometrics
Front Squat
2x3_154
1x2_220
1x2_264
1x1_330
1x1_374
1x1_394
Squat
1x3_330
1x1_374
1x1_440
Friday, January 22, 2016
1/22/2016
Rotator Cuff
Bench
2x10_135
1x10_225
1x6_275
1x7_315
1x8_395
1x8_275
Strict OHP
Super set with triceps
3x10_120
Close Grip Bench
Super set with laterals
3x10_135
Bench
2x10_135
1x10_225
1x6_275
1x7_315
1x8_395
1x8_275
Strict OHP
Super set with triceps
3x10_120
Close Grip Bench
Super set with laterals
3x10_135
Thursday, January 21, 2016
1/21/2016
Jump Rope
300x
Rotator Cuff
Plyometrics
Axle Clean & Press
2x10_86
1x5_130
1x2_196
1x1_240
2x1_260
DeadLift
1x3_374
1x1_440
1x1_484
Pull-ups
Super set with shrugs
300x
Rotator Cuff
Plyometrics
Axle Clean & Press
2x10_86
1x5_130
1x2_196
1x1_240
2x1_260
DeadLift
1x3_374
1x1_440
1x1_484
Pull-ups
Super set with shrugs
Tuesday, January 19, 2016
1/19/2016
Rotator Cuff
Bench
2x10_135
1x5_225
1x2_275
1x2_315
1x1_365
1x1_375
1x1_365
1x1_345
Seated Row
Bench
2x10_135
1x5_225
1x2_275
1x2_315
1x1_365
1x1_375
1x1_365
1x1_345
Seated Row
Friday, January 15, 2016
1/15/2016
Rotator Cuff
Bench
2x10_135
1x8_225
1x6_275
1x6_315
1x8_295
1x10_275
Strict OHP
Super set with triceps
3x10_110
Close Grip Bench
Super set with laterals
3x10_135
Bench
2x10_135
1x8_225
1x6_275
1x6_315
1x8_295
1x10_275
Strict OHP
Super set with triceps
3x10_110
Close Grip Bench
Super set with laterals
3x10_135
Thursday, January 14, 2016
1/14/2016
Jump Rope
300x
Rotaoter Cuff
Axle Clean & Press
2x10_86
1x5_152
1x1_218
1x1_238
DeadLift
1x3_374
2x5_440
Pull-ups
Super set with shrugs
300x
Rotaoter Cuff
Axle Clean & Press
2x10_86
1x5_152
1x1_218
1x1_238
DeadLift
1x3_374
2x5_440
Pull-ups
Super set with shrugs
Tuesday, January 12, 2016
1/12/2016
Rotator Cuff
Lockouts
Hole #12
1x10_135
1x5_225
1x3_275
1x3_315
1x1_365
1x1_405
1x1_455
1x1_475
Lat Pull
Lockouts
Hole #12
1x10_135
1x5_225
1x3_275
1x3_315
1x1_365
1x1_405
1x1_455
1x1_475
Lat Pull
Monday, January 11, 2016
1/11/2016
Jump Rope
300x
Plyometrics
Front Squat
2x5_154
1x5_198
1x5_220
1x5_242
1x5_264
Snatch Grip RDL
3x5_264
Curls
300x
Plyometrics
Front Squat
2x5_154
1x5_198
1x5_220
1x5_242
1x5_264
Snatch Grip RDL
3x5_264
Curls
Friday, January 8, 2016
1/8/2015
Rotator Cuff
Bench
2x10_135
1x10_225
3x6_275
Strict OHP
Super set with triceps
Close Grip Bench
Super set with laterals
Bench
2x10_135
1x10_225
3x6_275
Strict OHP
Super set with triceps
Close Grip Bench
Super set with laterals
Thursday, January 7, 2016
1/7/2015
Jump Rope
300x
Rotator Cuff
Plyometrics
Axle Clean & Press
2x10_86
1x5_130
3x3_174
This was a total mis-load of a day. I thought the weights were 156, 200, 244. I was basing it on the log not the axle.
DeadLift
1x3_374
2x3_440
Pull-ups
300x
Rotator Cuff
Plyometrics
Axle Clean & Press
2x10_86
1x5_130
3x3_174
This was a total mis-load of a day. I thought the weights were 156, 200, 244. I was basing it on the log not the axle.
DeadLift
1x3_374
2x3_440
Pull-ups
Tuesday, January 5, 2016
Monday, January 4, 2016
1/4/2016
Jump Rope
300x
Plyometrics
Front Squat
2x5_154
1x3_220
1x2_264
1x2_330
1x1_374
Squat
1x3_264
1x3_308
1x3_330
Pull-ups
Curls
300x
Plyometrics
Front Squat
2x5_154
1x3_220
1x2_264
1x2_330
1x1_374
Squat
1x3_264
1x3_308
1x3_330
Pull-ups
Curls
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