4/7/12

GPP day

shrugs
135x10
225x10
275x10
225x10

upright rows
2x10

seated gms
2x10

single leg glute bridge 2x10 w/ 5 sec hold each rep
fire hydrants 2x10

box squats 5 minutes

stretching

.

4/8/12

extra workout
20 minutes

bench (lbs)
barx20
barx20
135x20 index on smooth
135x20 index on smooth
135x15 index on smooth

band pullaparts 100 reps

DB extensions
3x20

single leg glute bridge
bird dogs
fire hydrants
2x12 each

4/9/12

squat (lbs)
barx20
135x5
135x5
225x3
315x1
365x3
365x3

power clean (kg)
60x3
90x3
90x3
110x1
120x1

reverse hyper
4x10-15

GHR
5x5-12

Leg press
3x10

abs
3x12-15

4/10/12

bench
barx20
barx20
135x3
add purple bands
135x3x3 index on smooth
add mini band
135x3x3 thumb from smooth
135x3x3 pinky on ring

pullups
5x10

DB bench
80's x10
90's x10
100's x6

tricep rope pushdown
3x10

DB extensions
4x10

lat pulldowns
3x8

4/11/12

GPP

Lat pulldowns
3x10

Side raises
5x10

Front raises
3x10

Rear delt raises
3x10

Reverse hyper
3x20-30

Indian club swings 2 sets

4/12/12

Reverse hyper
2x30

squat (lbs)
barx10
barx10
135x5
135x5
225x2x2
275x2x2
285x2x2
295x2x2
315x2x2

deadlift (kg)
70x2
120x2
140x2
150x2
160x2
170x2
180x2 PR
190x2 PR x2

Reverse hyper
4x10-12

Front squat
135 2x10

4/13/12

Close grip bench
barx10
barx10
135x3
135x3
185x3
205x3
225x3
245x2 PR double

DB press
80's x10
90's x10
100's x5

DB tricep extensions
5x8-12

Rope pushdown
4x8-10

Tricep hell
135x5 -touching
135x5 - 1 board
135x5 - 2 board
135x5 - 3 board
135x5 - 4 board
135x3 - 3 board
135x1 - 2 board

Barbell Rows
5x6-10

Lat pulldown
4x8

Shrugs
6x10

Side raises
3x10

Front raises
2x10

GHR 2x12

4/15/12

extra bench work

bench (index on smooth)
barx20
135+mini bands 3x15

recline rows
2x15

DB extensions
3x10-20

DB side raises
2x20-30

4/16/12

Squat
bar for a bunch of reps
135 for a bunch of reps
225x3
275x2
315x2
365x2
365x2
225x25

Reverse hyper
5x8-12

GHR
6x8-15

4/17/12

Football Bar Bench
barx20
135x3
135x3
add mini bands
145 9x3

Incline DB bench (palms facing)
65x10
75x11
75x9

Lying DB extension
4x6-12

Rope pushdown
6x8-10

Weighted Pullups w/ 25 lbs
2x5

Barbell Rows
3x5 heavy

Side raises
4x8-10

Bradford Press
3x10

Upright rows
2x12

4/18/12

GPP stuff

Palms facing lat pulls
2x15

Reverse hyper
3x30,30,15

KB shoulder press
2x15

30 minutes is all it took

4/19/12

DE squat

Reverse hyper
3x10,8,8

Squat (lbs)
barx10
135x5
135x5
225x2
275x2x3 sets
295x2x3 sets
315x2
325x2
315x2

Reverse hyper
3x8

Pulls (kg)
70x2
120x2
150x2
160x2

Seated Box jumps
20 total jumps

GHR
2x12
add weight vest (40 lbs)
2x6

Leg press
2x15

Hanging leg raise
3x10

4/20/12

ME upper

Close grip bench w/ purple band
barx10
135x3
135x3
185x2
225x1
235x1
remove band
225x6

Incline DB bench w/ palms facing
2x11,8

DB extensions
3x10-15

BB extensions w/ band
4x12-15

Straight bar pushdowns
5x10-30

Lat pulldown, various grips
8x7-20

Hammer curls
2x8

Side raises
5x10-15
Rear raises
2x15

4/21/12

recovery workout

hanging leg raises
2x10

low box squat
barx10
135x10
185x10
225x10

DB bench, palms facing, flyes, curls
2x10 each

Bradford press
barx50

4/22/12

close grip bench
barx10
add bands
135x15
135x15
remove bands
165x12

upright rows
2x15

BB extensions to the neck
4x10

Side raises
2x50

pullaparts
2x30

4/23/12

ME lower

Reverse hyper
2x30,15

Front squat (lbs)
barx10
135x3
225x3
275x1
315x1
335x0 :(

Back squat
5x10 with <60 sec rest @ 225 lbs

Reverse hyper
3x8

GHR
4x12-15

Lat pulldown
1x25

4/24/12

DE upper

palms facing lat pulls
2x15

Reverse hyper
2x30,20

Football bar bench (lbs)
barx10
135x3
add mini band
135x3
155x3x5 sets
165x3x4 sets
175x3

DB bench
80's x10
100's x7 PR

Close grip bench vs purple band
135x10
135x10

BB extensions to the neck
barx15
add chains
barx12
65x10
85x8
85x8

Lat pulldown
3x8

Seated row, low row machine, palms facing lat pulls
3x8

Side raises
4x20

4/25/12

GPP work

KB military press
3x20

Lat pulldown
3x15

Rope tricep pushdown
3x12

GHR
2x15

Pulled the sled for 4 trips of about 20 yards

4/26/12

DE lower

Reverse hyper
2x30,20

Front squat (lbs)
barx10
135x5
135x5
225x2x3 sets
add chains
225x2x3 sets
add another chain
225x2
remove one chain
225x2

Deads (kg)
70x2
120x2
150x2
160x1
170x1
180x1
200x1 PR

Reverse hyper
3x8 heavy

Pulled sled w/ 185 lbs for a total 100 yards

GHR
2x20,15

4/27/12

ME upper

Lat pulldown
2x15

Bench (lbs)
barx20
barx20
135x3
135x3
185x3
225x1
245x1
265 5 singles

DB palms facing presses
80's x12
80's x12

BB tricep extensions to the neck w/ chains
8x8-12

Palms facing lat pulldown
5x8-10

Pullups
2x10

KB military press
3x20

Battling ropes 5 rounds of 20 seconds

Reverse hyper 2x30

4/28/12

extra work

Sumo deads
135x8
135x8
185x8
225x8
225x8
275x8
225x8

Bench, index on smooth
135x25,20

Seated DB power cleans
2x12

4/30/12

ME lower

Reverse hyper
3x10

Front squat (kg)
barx10
barx10
70x5
70x5
100x3
120x2
140x1
100x10
115x4

Reverse hyper
3x8

GHR
3x15-20

Box pulls (kg)
70x5
120x5
140x5
160x5
180x5
190x5

GHR/back extension
2x15/15

Hanging leg raise
2x10

5/1/12

DE upper

lat pulldown
3x15

Football bar bench (lbs)
barx10
135x3
add mini bands
135x3x4 sets
155x3x4 sets
175x3x2 sets

DB bench
80's x10
100's x7 ties PR
80's x9
80's x8

BB tricep extensions to the neck w/ chains
4x8-12

Seated row
3x10

Palms facing lat pulls
4x8

Rope pushdown
3x10

KB one arm press
3x20 each arm

Reverse hyper
1x30

5/2/12

GPP

KB swings
4x12

Lat pulldown
2x20

Pulled sled w/ 45 lbs for 10 trips of about 40 yards