TmCox Posted February 9, 2015 Author Share Posted February 9, 2015 Monday 02/09/15 Front Squat 45 x 5 65 x 5 85 x 5 105 x 3 115 x 1 130 x 3 (Rep PR) Deficit Deadlift 95 x 12 x 3 Posterior Deltoid Raise 15 x 12 x 3 EZ Bar Preacher Curl 25 x 12 35 x 8 25 x 12 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 12, 2015 Author Share Posted February 12, 2015 Tuesday 02/10/15 Bench Press 50 x 5 65 x 5 80 x 3 95 x 1 105 x 1 120 x 1 140 x 1 (Weight PR) Dead Bench Press 55 x 12 65 x 12 75 x 12 Cable Machine Pullover 85 x 12 x 3 Cable Machine Triceps Extension 85 x 12 x 3 Wrist Roller Work 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 12, 2015 Author Share Posted February 12, 2015 Wednesday 02/11/15 Full Squat 60 x 5 80 x 5 100 x 3 120 x 3 140 x 1 160 x 1 180 x 1 210 x 1 (Weight PR) Pause Squats 105 x 12 x 3 Side Bends Banded Rotations Calf Raises BW x 100 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 21, 2015 Author Share Posted February 21, 2015 Friday 02/13/15 Push Press 45 x 5 55 x 5 65 x 3 75 x 3 85 x 5 x 5 (Volume PR) Lateral Raise 10 x 10 x 3 Banded Pull-Apart Blue x 10 x 3 Rotator Cuff 5 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 21, 2015 Author Share Posted February 21, 2015 Saturday 02/14/15 Deadlift 45 x 10 55 x 5 95 x 5 110 x 5 140 x 3 170 x 3 195 x 3 225 x 3 185 x 5 x 2 Leg Press (single Leg) sled x 5 x 5 each leg Seated Calf Raises 90 x 10 x 3 Pull-Ups BW x 10 x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 21, 2015 Author Share Posted February 21, 2015 Monday 02/16/15 Front Squat 55 x 5 70 x 3 80 x 2 x 8 Hanging Leg Raises BW x 5 x 5 Single Leg Glute Bridge BW x 5 x 5 Seated Calf Raise 140 x 5 x 2 115 x 5 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 21, 2015 Author Share Posted February 21, 2015 Tuesday 02/17/15 Bench Press 45 x 5 55 x 5 65 x 5 75 x 5 80 x 3 x 8 Gulliotine Press 45 x 5 50 x 5 55 x 5 60 x 5 65 x 5 Rope Extension Triceps Pushdown 100 x 5 x 5 Cable Machine External Rotation Rotator Cuff Work 15 x 5 x 5 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 21, 2015 Author Share Posted February 21, 2015 Wednesday 02/18/15 Squat 45 x 5 65 x 5 85 x 5 105 x 5 120 x 2 x 8 Pause Squat 95 x 5 x 5 Leg Press (Plate Weight Only) 90 x 5 140 x 5 180 x 5 140 x 5 x 2 Unilateral Calf Raises BW+45 x 5 x 5 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 21, 2015 Author Share Posted February 21, 2015 Thursday 02/19/15 Pull-ups BW x 10 x 2 BW x 8 x 2 Bent Over Dumbbell Row 15 x 20 x 5 Barbell Shrugs 95 x 20 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 21, 2015 Author Share Posted February 21, 2015 Friday 02/20/15 Strict Overhead Press 45 x 5 55 x 5 65 x 3 75 x 1 85 x 6 (Rep PR) Seated Behind the Neck Barbell Press 30 x 5 45 x 5 50 x 5 55 x 5 60 x 5 Lateral Raises 20 x 5 x 2 15 x 5 x 3 Rear Deltoid Raises 15 x 5 x 5 Unilateral Overhead Triceps Extension 15 x 10 x 2 (Right) 15 x 12 x 2 (Left) 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 22, 2015 Author Share Posted February 22, 2015 Saturday 02/21/15 Deadlift 45 x 10 75 x 5 115 x 5 135 x 5 165 x 3 195 x 3 225 x 1 255 x 1 295 x 1 (Weight PR) Weighted Ring Chin-ups BW+15 x 5 x 5 (Volume PR) Bent Over Dumbbell Row 25 x 5 x 5 Unilateral Dumbbell Curl 12 x 20 12 x 15 12 x 10 This was a pretty fun workout today! Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 4, 2015 Author Share Posted March 4, 2015 Monday 02/22/15 Squats 45 x 5 65 x 5 85 x 5 105 x 3 135 x 1 150 x 7 (Rep PR) short workout today. Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 5, 2015 Author Share Posted March 5, 2015 Tuesday 02/23/15 Strich Overhead Press 45 x 5 55 x 3 65 x 1 75 x 10 (Rep PR) Seated Behind the Neck Press 55 x 12 x 3 Dumbbell Lateral Raise 20 x 15 15 x 15 x 2 Dumbbell Rear Deltoid Raise 10 x 20 x 3 Unilateral Overhead Triceps Extensions 10 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 5, 2015 Author Share Posted March 5, 2015 Wednesday 02/25/15 Pull-Ups Neutral BW x 6 Wide x 3 x 2 Single Arm Bent Over Row 40 x 10 45 x 10 50 x 10 Barbell Shrugs 95 x 20 x 3 Cable Machine Pull Over 80 x 20 x 3 Reverse EZ Bar Curl 25 x 20 x 3 Friday 02/27/15 Bench Press 45 x 5 60 x 5 75 x 3 90 x 1 105 x 4 Guillotine Press 55 x 12 x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 5, 2015 Author Share Posted March 5, 2015 Saturday 02/28/15 Straight Leg Raises in Dip Station BW x 10 x 5 Ring Pull-Ups BW x 6 x 3 EZ Bar Skull Crushers 25 x 12 x 3 Barbell Shrugs 115 x 20 x 3 Bent Over Dumbbell Row 25 x 10 x 3 Unilateral Biceps Curl 15 x 12 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 5, 2015 Author Share Posted March 5, 2015 Monday 03/02/15 Squat 60 x 5 80 x 5 105 x 3 125 x 3 155 x 5 x 3 Leg Press 300 x 5 x 3 Unilateral Leg Extension 80 x 8 x 3 Calf Raises (Leg Press) 200 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 5, 2015 Author Share Posted March 5, 2015 Tuesday 03/03/15 Strict Overhead Press 45 x 5 55 x 3 70 x 5 x 3 Alternating Dumbbell Overhead Press 35 x 5 x 3 Seated Behind The Neck Press 65 x 8 x 3 Banded Pull-Aparts Purple x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 5, 2015 Author Share Posted March 5, 2015 Wednesday 03/04/15 Weighted Chin-Ups BW x 5 BW+15 x 5 x 3 Front Squat 45 x 5 60 x 5 75 x 3 90 x 3 115 x 5 x 3 Bent Over Dumbbell Row+Shoulder Shrug 35 x 10 x 3 Unilateral Biceps Curls 22.5 x 10 x 3 Calf Raises (Leg Press) 200 x 10 x 2 Unilateral Calf Raises BW+45 x 10 Quote Link to comment Share on other sites More sharing options...
TmCox Posted March 6, 2015 Author Share Posted March 6, 2015 Friday 03/06/15 Bench Press 45 x 5 55 x 5 70 x 3 80 x 3 x 8 Dips BW x 8 x 3 Unilateral Bench Press 35 x 5 x 3 Cable Machine Triceps Pushdowns 100 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 1, 2015 Author Share Posted April 1, 2015 03/30/15 Squat 45 x 5 65 x 5 95 x 3 115 x 3 135 x 3 155 x 3 170 x 3 185 x 3 (Rep PR) Front Squat 45 x 3 95 x 1 135 x 1 155 x 1 (Weight PR) Single Leg Hip Thrust BW+20 x 12 x 2 Banded Incline Situps BW+band x 2 sets Leg Extension Machine 80 x reps x 2 Seated Abductor/Adductor Machine 1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 5, 2015 Author Share Posted April 5, 2015 Tuesday 03/31/15 2-Board Bench Press worked up to 125 x 3 Single Arm Machine Press 35 x reps x 2 Weighted Chin-up BW+10 x 6 BW x 6 -really tired today haha Band Pullapart Band x 20 x 2 Dumbbell External Rotation Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 5, 2015 Author Share Posted April 5, 2015 Wednesday 04/01/15 Deadlift 45 x 5 95 x 5 135 x 3 185 x 3 -felt like crap....hopefully I get back into the swing of things for this quickly. ~18" Rack Pull 135 x 3 185 x 5 Wide Grip Dimmel Deadlift 115 x 10 x 2 Snatch Grip Pendlay Row 65 x 3 x 3 Back Extension Machine 3 sets X-Band Walking x 60 seconds x 2 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 5, 2015 Author Share Posted April 5, 2015 Friday 04/03/15 Overhead Strict Press 45 x 5 60 x 5 75 x 3 90 x 5 (Rep PR) 100 x 2 (Weight PR, Rep PR) Overhead Rack Press 95 x 5 Single Arm Overhead Press Machine 3 sets each side Dumbbell Lateral Raises 20 x 8 x 3 Bent Over Rear Deltoid Raise 15 x 8 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 5, 2015 Author Share Posted April 5, 2015 Saturday 04/04/15 a.k.a. ARMS DAY!!!! EZ Bar Curl 30 x 10 40 x 10 55 x 10 Smith Machine Narrow Grip Bench Press 65 x reps x 2 75 x reps Dumbbell Forearm Curls 10 x failure x 3 Reverse EZ Bar Curl 25 x 10 35 x 10 45 x 5 Cable Machine Triceps Pushdowns 70 x failure 85 x failure 100 x 20 Dumbbell Reverse Forearm Curl 10 x failure x 3 Single Arm Cable Machine Curls 25 x failure x 3 Dumbbell Single Arm Overhead Triceps Extension 15 x failure 10 x failure x 2 Forearm Front/Back Lever 9lb body bar x 10 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted April 6, 2015 Author Share Posted April 6, 2015 Sunday 04/05/15 Overhead Squat 18 x 3 x 2 45 x 7 Full Squat 65 x 5 95 x 5 135 x 3 155 x 1 180 x 5 (Rep PR) Front Squat 115 x 3 135 x 1 145 x 3 (Rep PR) Single Leg Hip Thrust 15 x 10 x 2 Banded Incline Sit Ups Yellow x 10 x 2 Leg Press Calf Raises (Plate weight only) 200 x 25 x 2 Seated Calf Raises 90 x 12 x 2 1 Quote Link to comment Share on other sites More sharing options...
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