TmCox Posted January 3, 2015 Author Share Posted January 3, 2015 Monday 12/29/14 Speed Full Squat 45 x 5 95 x 2 x 12 Adduction/Abduction Machine Superset (35 x 15/50 x 15) x 3 Leg Extension (Pause at lockout) 40 x 10 x 3 Seated Calf Machine 70 x 15 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 3, 2015 Author Share Posted January 3, 2015 Tuesday 12/30/14 Speed Bench Press 45 x 5 55 x 5 70 x 3 x 12 Circuit: Dumbbell Lateral Raise Rear Deltoid Raise Shoulder Shrugs 10 x 15 x 3 Superset: Chest Supported Incline Dumbbell Row 25 x 12 x 3 Narrow-Grip Pushups BW x 12 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 3, 2015 Author Share Posted January 3, 2015 Wednesday 12/31/14 Pull-Ups BW x 7 BW x 5 x 3 Speed Deadlift 155 x 1 x 8 Seated Reverse Pec Deck Machine 35? (Can't quite remember) x 15 x 3 EZ Bar Preacher Curls 35 x 10 x 3 Wide-Grip Cable Row 50 x 10 65 x 10 80 x 10 Thursday 1/1/15 HAPPY NEW YEARS! Treadmill 60 min @ 2.5 mph, 7.5% incline Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 3, 2015 Author Share Posted January 3, 2015 Friday 1/2/15 Speed Strict Overhead Press 45 x 3 50 x 3 x 12 Incline Dumbbell Bench Press 15 x 20 x 2 20 x 20 25 x 10 Left Arm Dumbbell Overhead press 15 x 10 x 2 Cable Machine Triceps Pushdown 25 x 12 x 3 (1 sec. pause at lockout) Lateral Raises 5 x 30 8 x 30 x 2 5 x 30 ---serious arm pump at this point Face Pulls 25 x 15 30 x 15 35 x 15 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 6, 2015 Author Share Posted January 6, 2015 Saturday 01/03/15 EZ Bar Curl 65 x 6 x 4 Hammer Curls 15 x 6 20 x 6 25 x 6 30 x 6 Arnold Curls 15 x 8 20 x 8 25 x 5 15 x 6 x 3 Banded Hammer Curls Red x 15 x 3 Forearm Curls 25 x 15 x 3 Reverse Forearm Curl 15 x 15 x 3 "Seated Unilateral Calf" 50 x 15 x 5 Unilateral Calf Raises BW x 15 x 5 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 6, 2015 Author Share Posted January 6, 2015 Monday 01/15/14 Overhead Squat 40 x 5 x 2 Full Squat 55 x 5 75 x 5 95 x 5 115 x 3 135 x 3 160 x 4 x 2 Pause Full Squat 125 x 7 x 2 Bulgarian Split Squat 15 x 8 x 2 Calf Raises BW x 50 BW x 30 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 6, 2015 Author Share Posted January 6, 2015 Tuesday 1/06/15 Dumbbell Pull-Over 15 x 20 x 2 Bench Press 45 x 5 55 x 5 65 x 5 75 x 3 85 x 3 95 x 3 110 x 3 Bench Press 45 x 35 Slightly Narrow Grip Bench Press 45 x 25 Wide Grip Bench Press 45 x 25 x 3 Lat Pull-Down 70 x 10 x 3 Band Pull-Apart Red x 20 x 3 Seated Dumbbell External Rotation 10 x 20 x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 10, 2015 Author Share Posted January 10, 2015 Wednesday 01/07/15 Front Squat 55 x 3 75 x 3 95 x 5 115 x 1 (Weight PR) 125 x 1 (Weight PR) 135 x 1 (Weight PR) 145 x 1 (Weight PR) GHR + Situps BW x 10 x 3 Unilateral Calf Raises BW x 20 x 3 Incline Hammer Curls 15 x 12 x 3 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 10, 2015 Author Share Posted January 10, 2015 Friday 01/09/15 Shoulder Warmup Swiss Bar Clean and Press 55 x 3 75 x 3 Log Clean and Press 90 x 1 105 x 1 x 2 Axle Clean and Press 85 x 6 85 x 7 85 x 4 Circuit: Lateral Raises 10 x 20 x 3 Rear Deltoid Raises 10 x 12 x 3 Unilateral Overhead Triceps Extension 10 x 15 x 3 (with extra set on left each round) Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 15, 2015 Author Share Posted January 15, 2015 Saturday 01/10/15 Deadlift 45 x 5 95 x 5 135 x 3 185 x 1 225 x 1 250 x 1 270 x 1 x 2 (Volume PR) Deficit Deadlift 180 x 3 x 5 Banded Wide Grip Pull-Up BW- purple x 10 x 2 BW-Purple x 5 Banded Pull-up BW-thin red x 13, 12 Weighted Pull-Up BW+25 x 1 (Weight PR) -could have done another but was just excited about getting one! ha Grip Work Unilateral Biceps Curls 15 x 15 x 3 Plank Hold BW x 60 sec x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 15, 2015 Author Share Posted January 15, 2015 Monday 01/12/15 Power Clean 45 x 5 55 x 3 65 x 3 85 x 3 -Something does not feel good in my shoulder/traps area during these.... 22" Rack Pull 135 x 2 185 x 10 225 x 10 275 x 10 Neutral Grip Cable Row 80 x 10 x 3 Rear Deltoid Raise 15 x 10 x 3 Preacher Curls 15 x 10 x 3 Tuesday 01/13/15 Bench Press 45 x 10 50 x 5 65 x 3 80 x 3 100 x 5 x 2 95 x 5 x 3 Cable Machine Triceps Extension 60 x 10 70 x 10 x 2 Banded Rotator Cuff Rehab Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 15, 2015 Author Share Posted January 15, 2015 Wednesday 01/14/15 Squat 55 x 10 60 x 5 80 x 5 100 x 3 120 x 3 150 x 5 x 3 Barbell Lunges 55 x 10 x 3 Side Bends 40 x 10 x 3 Calf Raises BW+ thick Green x 10 x 3 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 22, 2015 Author Share Posted January 22, 2015 Saturday 01/17/15 Swiss Bar Clean and Press 40 x 5 55 x 3 65 x 2 x 8 Strict Barbell Overhead Press 60 x 8 55 x 8 x 2 Lateral Raises 10 x 8 x 3 Banded Pull Aparts 3 sets of 20 Deadlift (no straps) 45 x 5 95 x 5 135 x 3 170 x 2 x 8 Front Squat 75 x 8 x 3 Chin-Ups BW x 8 x 2 BW x 6 EZ Bar Curl 15 x 20 x 3 Seated Calf Raises 50 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 22, 2015 Author Share Posted January 22, 2015 (edited) Monday 01/19/15 Tried Log Cleans.... my shoulders still do not feel good during cleans. Deficit Deadlift 135 x 12 x 3 Rear Deltoid Raises 10 x 12 x 3 Preacher Curls 12 x 12 x 3 Tuesday 01/20/15 Bench Press 45 x 5 65 x 3 80 x 3 95 x 1 110 x 5 Narrow-Grip Incline Bench Press 45 x 12 x 3 Unilateral Overhead Triceps Extension 15 x 12 10 x 12 x 2 Elbow Elevated Dumbbell External Rotation 10 x 12 x 3 Edited January 22, 2015 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 22, 2015 Author Share Posted January 22, 2015 Wednesday 01/21/15 Squat 60 x 5 80 x 5 100 x 3 120 x 3 140 x 1 170 x 4 Stationary Barbell Lunges 55 x 12 x 3 Plank BW+10 x 60 seconds x 3 Unilateral Calf Raises BW+40 x 12 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 31, 2015 Author Share Posted January 31, 2015 Monday 01/26/15 Front Squats 55 x 5 70 x 5 85 x 3 105 x 5 x 5 Snatch Grip Deadlift 95 x 8 x 3 Single Arm Seated Cable Rows 70 x 8 85 x 8 100 x 8 Weighted Hangs BW+10 x 45 seconds BW+10 x 30 seconds x 2 Unilateral Dumbbell Curls 25 x 8 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 31, 2015 Author Share Posted January 31, 2015 Tuesday 01/27/15 Bench Press 50 x 5 65 x 3 85 x 3 x 8 Dead Bench Press 65 x 8 x 3 Cable Pull Over 70 x 8 85 x 8 100 x 8 Rotator Cuff Work 10 x 8 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 31, 2015 Author Share Posted January 31, 2015 Wednesday 01/28/15 Squats 45 x 5 60 x 5 80 x 5 100 x 3 130 x 2 x 8 Paused Squats 115 x 8 x 3 Russian Twists 45 x 8 x 3 Seated Calf Raises 70 x 8 90 x 8 x 2 Standing Calf Raises BW x 50 Quote Link to comment Share on other sites More sharing options...
TmCox Posted January 31, 2015 Author Share Posted January 31, 2015 Friday 01/30/15 Swiss Bar Clean and Press 35 x 5 55 x 5 65 x 3 80 x 3 85 x 1 Log Clean and Press 95 x 4 Barbell Overhead Press 45 x 3 55 x 12 55 x 9 55 x 12 Cable Machine Triceps Push Down 55 x 12 70 x 12 85 x 12 Elbow Elevated External Rotation 12.5 x 12 x 3 Banded Pull Aparts Red x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 3, 2015 Author Share Posted February 3, 2015 Saturday 01/31/15 Deadlift 45 x 10 95 x 5 135 x 3 165 x 3 195 x 3 225 x 1 255 x 5 (Rep PR) GHR Deadlift 65 x 5 x 3 Deadlift 135 x 5 x 3 Ring Pull-Ups BW x 15 (Rep PR) BW x 8 BW x 5 Farmers Carry 130 x 40ft x 2 Yoke Carry 190 x 40ft x 2 260 x 40ft x 2 280 x 40ft x 2 EZ Bar Curls 35 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 3, 2015 Author Share Posted February 3, 2015 Monday 02/02/15 Front Squat 55 x 5 80 x 5 100 x 3 115 x 5 x 5 (Volume PR) Trap Bar Deadlift 80 x 3 130 x 10 x 3 (Volume PR) Neutral Grip Cable Machine Row 90 x 10 x 3 Dumbbell Biceps Curl 25 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 3, 2015 Author Share Posted February 3, 2015 Tuesday 02/03/15 Bench Press 45 x 5 65 x 5 80 x 5 90 x 3 105 x 5 x 5 (Volume PR) Superset: 1. Cable Machine Triceps Pushdown 85 x 10 x 3 2. Cable Machine Pull-Over 85 x 10 x 3 Rear Deltoid Raise 15 x 10 x 3 Elbow Elevated Dumbbell External Rotation 15 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 8, 2015 Author Share Posted February 8, 2015 Wednesday 02/04/15 Squat 60 x 5 80 x 5 100 x 5 120 x 5 140 x 3 160 x 5 x 5 (Volume PR) Dumbbell Split Squat 25 x 10 x 3 Russian Twist 45 x 10 x 3 Seated Calf Raise 90 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 8, 2015 Author Share Posted February 8, 2015 Friday 02/06/15 Strict Overhead Press 45 x 5 60 x 3 70 x 3 x 8 Unilateral Dumbbell Clean and Press 35 x 10 x 2 30 x 10 30 x 5 (Left only) Elbow Elevated Dumbbell External Rotation 15 x 10 x 3 Banded Pull-Apart blue x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 8, 2015 Author Share Posted February 8, 2015 Saturday 02/07/15 Deadlift 45 x 5 65 x 5 85 x 5 115 x 5 135 x 5 165 x 3 185 x 2 x 8 Yoke Hold 190 260 290 330 360 x 60 seconds (Time PR) Farmers Hold 130 150 x 30 seconds (Time PR) Rope Climb (Arms only) ~50 ft -Technical PR...never just used my arms before. Chin-ups BW x 8 x 3 EZ Bar Curls 35 x 20 x 2 Banded Curls Left Arm x 20 Quote Link to comment Share on other sites More sharing options...
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