Tuesday, March 7, 2017

3/7/2017

Lat Pull

 Pull-ups

 Biceps
Posted by "Gym" Whisman at 7:29 PM 0 comments

Monday, February 27, 2017

2/27/2017

Rotator Cuff

 Strict OHP
2x10_45
1x10_95
1x6_135
1x3_185
1x3_205
1x1_225
3x3_185
Posted by "Gym" Whisman at 9:21 PM 0 comments

Saturday, February 25, 2017

2/24/2017

Jump Rope
300x

Plyometrics

 Step-ups
2x10_45
1x10_95

 Lat Pull
Posted by "Gym" Whisman at 7:02 AM 0 comments

Wednesday, February 22, 2017

2/22/2017

Rotator Cuff

 Bench
2x10_135
1x6_225
4x6_275

Dips
3x6

Triceps
Posted by "Gym" Whisman at 9:34 PM 0 comments

Tuesday, February 21, 2017

2/21/2017

Jump Rope
300x

Plyometrics

 DeadLift
2x10_135
1x5_225
1x3_315
1x1_405
2x3_455

Pull-ups
Posted by "Gym" Whisman at 6:45 PM 0 comments

2/17/2017

Rotator Cuff

 Strict OHP
Super set with Lat Pull
2x10_45
6x6_95

Pull-ups
Super set with laterals
Posted by "Gym" Whisman at 6:42 PM 0 comments

2/15/2017

Jump Rope
300x

Plyometrics

 Squat
2x5_135
1x5_225
1x5_315


Posted by "Gym" Whisman at 6:40 PM 0 comments

Monday, February 13, 2017

2/13/2017

Rotator Cuff

 Bench
2x10_135
1x8_225
1x5_275
1x4_315
3x5_275
3x8_225 - Wide Grip

Posted by "Gym" Whisman at 10:09 PM 0 comments

Thursday, February 9, 2017

2/9/2017

Biceps

 Bent Over Row

 Pull-ups
Posted by "Gym" Whisman at 9:39 PM 0 comments

Wednesday, February 8, 2017

2/8/2017

DeadLift
2x10_135
1x5_225
1x3_315
1x2_405
1x1_500
Posted by "Gym" Whisman at 8:28 PM 0 comments

2/7/2016

Triceps

 Biceps
Posted by "Gym" Whisman at 8:27 PM 0 comments

2/6/2017

Rotator Cuff

 Strict OHP
2x10_45
1x10_95
5x8_135

Dips
Posted by "Gym" Whisman at 8:26 PM 0 comments

Friday, February 3, 2017

2/3/2017

Jump Rope
300x

Plyometrics

 Squat
2x5_135
1x5_225
1x3_315
1x2_405
1x3_365
1x5_315

Pull-ups
Posted by "Gym" Whisman at 4:59 PM 0 comments

Thursday, February 2, 2017

2/2/2017

Upright Row

 Shrugs

 Laterals
Posted by "Gym" Whisman at 10:56 PM 0 comments

2/1/2017

Rotator Cuff

 Bench
2x10_135
1x8_225
1x5_275
3x3_315

Lockouts
1x3_365
1x2_405

Bench
3x3_275
2x5_225 - Wide Grip

Triceps

Posted by "Gym" Whisman at 10:55 PM 0 comments

1/31/2017

Biceps

 Bent Over Rows

 Pull-ups
Posted by "Gym" Whisman at 10:53 PM 0 comments

Monday, January 30, 2017

1/30/2017

Jump Rope
300x

Plyometrics

 Front Squat
1x5_135
1x3_225
1x1_315

DeadLift
1x3_315
1x1_405
1x1_495

The plan was to do a 585 single, but the back felt a little tweeky so I bagged the lat set.
Posted by "Gym" Whisman at 8:55 PM 0 comments

Thursday, January 26, 2017

1/26/2016

Rotator Cuff

 Strict OHP
Super set with shrugs
2x10_45
1x10_95
1x10_115
5x6_135
3x10_95

Up Right Row

 Dips

 Laterals
Posted by "Gym" Whisman at 10:53 PM 0 comments

Wednesday, January 25, 2017

1/25/2017

Biceps 

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

Tuesday, January 24, 2017

1/24/2017

Jump Rope
300x

Plyometrics

 Front Squats
2x5_135
1x3_225
1x2_315
1x1_365

DeadLift
1x5_315
1x1_405
1x5_500
Posted by "Gym" Whisman at 8:40 PM 0 comments

Monday, January 23, 2017

1/23/2017

Rotator Cuff

 Bench
2x10_135
1x8_225
1x5_275
1x3_315

Lockouts
1x1_365
1x1_405
1x1_435

Wide Grip Bench
super set with triceps
3x5_275
Posted by "Gym" Whisman at 6:38 PM 0 comments

Friday, January 20, 2017

1/20/2017

Plyometrics

 Squat
2x5_135
1x5_225
1x2_315
1x1_405

My legs were dead from DeadLifting on Tuesday. I decided to cut these a little short today.

Pull-ups
Posted by "Gym" Whisman at 5:51 PM 0 comments

1/19/2017

Rotator Cuff

 Strict OHP
2x10_45
1x10_95
1x5_135
1x3_185
2x2_225

Close Grip Bench
4x8_225

Up Right Row

 Laterals
Posted by "Gym" Whisman at 5:49 PM 0 comments

Tuesday, January 17, 2017

1/17/2017

Plyometrics

 Front Squat
2x5_135
1x3_225
1x2_315

DeadLift
1x3_315
1x3_405
1x1_495
1x1_550
Posted by "Gym" Whisman at 9:05 PM 0 comments

Saturday, January 14, 2017

1/13/2017

Biceps

 Pull-ups

 Horizontal Pull-ups

 Shrugs
Posted by "Gym" Whisman at 9:51 PM 0 comments

Friday, January 13, 2017

1\12\2017

Rotator Cuff

 Strict OHP
1x10_45
2x10_95
1x10_115
1x6_135
1x6_155
1x6_170
1x1_185
1x1_205
1x1_225
1x3_185
Posted by "Gym" Whisman at 7:26 AM 0 comments

Thursday, January 12, 2017

1/11/2017

Plyometrics

 DeadLift
2x5_135
1x5_225
1x5_315
2x5_405

Pull-ups
Posted by "Gym" Whisman at 6:00 AM 0 comments

Monday, January 9, 2017

1/9/2017

Biceps

 Pull-ups
-weighted
Posted by "Gym" Whisman at 6:33 AM 0 comments

1/8/2017

Rotator Cuff

 Bench
2x10_135
1x8_225
1x3_275
1x4_315
5x5_275
Posted by "Gym" Whisman at 6:32 AM 0 comments

Friday, January 6, 2017

1/6/2017

Squat
3x5_135
1x5_225
5x3_315
Posted by "Gym" Whisman at 7:19 AM 0 comments

Thursday, January 5, 2017

1/5/2017

Biceps

 Rotator Cuff

 Strict OHP
1x10_65
1x10_85
1x10_95
1x10_115
1x10_135
1x8_155
1x10_135

Pull-ups
Posted by "Gym" Whisman at 6:50 AM 0 comments

Tuesday, January 3, 2017

1/3/2017

Squats
2x5_135
1x5_225
1x3_315
1x2_405
1x6_315
Posted by "Gym" Whisman at 11:03 AM 0 comments

Monday, January 2, 2017

1/2/2017

Rotator Cuff

 Bench
2x10_135
1x8_225
1x5_275
3x3_315
1x15_225 Wide Grip
Posted by "Gym" Whisman at 3:16 PM 0 comments
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