"Gym" Whisman

Friday, September 28, 2012

9/28/2912

Front Squat
1x3_135
1x3_185
1x3_225
1x3_275
1x3_315

Speed DeadLift
3x3_308

Shrugs

Thursday, September 27, 2012

9/27/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x3_200
1x1_288
1x1_320
1x6_230

Bench
1x5_225
1x1_315
3x2_345
1x5_315

Tuesday, September 25, 2012

9/25/2012

Kettle Bell Swings

Squat
1x5_135
1x5_225
1x2_315
1x2_405
2x2_445

DeadLift
1x3_315
1x1_405
1x4_505

Monday, September 24, 2012

9/24/2012

Rotator Cuff

Incline
1x10_135
4x8_225

Triceps

Biceps

Friday, September 21, 2012

9/21/2012

Front Squat
1x3_135
1x3_185
1x3_225
1x3_275
1x1_315
1x1_365
1x1_375
1x1_385

SupraMax Front Squat
1x1_455

Pull-ups

Thursday, September 20, 2012

9/20/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_315
1x2_355
1x1_355 with pause

Close Grip Bench
1x6_275

Tuesday, September 18, 2012

9/18/2012

Kettle Bell Swings

Squats
1x5_135
1x5_225
1x2_315
1x1_405
1x1_455

Monday, September 17, 2012

9/17/2012

Rotator Cuff

Incline
1x10_135
3x8_225

Biceps

Triceps

Thursday, September 13, 2012

9/13/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x8_90
1x3_200
1x1_288
1x1_315
1x6_225

Bench
1x5_225
1x1_315
2x3_335
1x1_335 with pause