JAN 25 – ME BP

Rotator Cuff Exercises – 2×20 ea. exercise
KB Floor Press – 53x4x15
KB Tricep Ext. – 36x3x10
Fat V-Bar Pulldowns – 95x3x15
Hammer Curls
55×8
40×12
30×15
I used tonight as a deload night. Ray was out sick and the rest of my training partners were sick, or out of town. It had been a while since I have taken a deload/repitition method workout. We have been hitting really hard and I have a little bit of a cold, so it was a good choice to take it easy. We have not been doing any deloading, but Ray and I talked about adding in some deloads to our routine.

JAN 23 – ME SQ/DL

Low Box SQ w/14″ Cambered Bar and med. stance (without belt)
65×5
155×5
245×5
335×3
425×1
475×1
515×1 PR
Rack Pulls Above Knee
245×5 <-- double overhand grip 445x5 <-- double overhand grip 735x5 <-- add belt and straps Rev. Hypers 180x2x12 270x12 Super Set
Pulldown abs 50x3x20
Seated Calfes 135x3x20
Grip machine 85x3x10 ea. hand

JAN 22 – DE BP

Rotator Cuff Exercises – 2×20 ea. exercise
DE BP w/120lbs of chain
185x3x1
205x3x1
225x3x1
245x3x1
Suspended Chain Presses at 4 board height
225×5
315×5
365×5
315×5
Outside Legs KB swings to eye level
26×8
33×8
44×8
Bottoms Up KB Swing and Press
26×6
33×6
44×6
Single arm KB swings between the legs
26×8
33×8
44×8
Rolling Thunder
95×2 ea. hand
140×2 ea. hand
185×1 ea. hand PR for left hand

JAN 21 – Extra Workout

Rotary Seated Calf Raise – 200x3x20
Leg Press
405x2x15
455x2x15
Leg Ext.
130×12
160×12
190×12
Pull Thrus
110×12
130×12
150×12
Curls Machine
100×12
110×12
120×12
Hammer Curls – 50x3x8
Rear Delt Machine
110×12
130×12
150×12
170×12

JAN 20 – DE SQ/DL

DE SQ w/buffalo bar
245+green+purple bandsx4x2
295+green+purple bandsx4x2
DL off 100lbs plate (hook grip on all sets and no belt)
135×5
225×3
315×3
405×1
495×1
545×3
Super Set
GHR – 3×10
Chain Leg Raises – 40x3x15
Super Set
Pulldowns abs 50x20x3
Grip machine 45x2x10, 70x1x10

JAN 18 – ME BP

Rotator Cuff Exercises – 2×15 ea. exercise
BP
45×10
135×5
185×5
225×3
275×3
315×3
405×3 <-- add 3 board & Metal Viking Pro shirt 455x2 <-- 3 board 475x1 <-- off chest/didn't touch 275x9 <-- rep set (raw) DB BP 100x6 w/light band 100x3 w/light band 100x8 Super Set Fat V-Bar Pulldowns - 120x3x10 DB Side Laterals - 20x3x12 Seated Calf Raises - 135x3x20 Grip Machine - 45x3x10 ea. hand Pressdowns - 50x3x20

JAN 16 – ME SQ/DL

GM w/14″ cambered bar
65×5
155×5
245×5
335×3
425×3
515×3 <-- add belt 565x3 Zercher SQ 125x5 215x5 355x1 305x5 GHR - 3x12 Super Set
Pulldown abs – 50x3x20
Seated Calf Raises – 135x3x20