"Gym" Whisman

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

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

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

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

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

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

Thursday, January 7, 2016

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

Tuesday, January 5, 2016

1/5/2015

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_315
3x1_365
1x1_335

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