Log




July 16 2017
               4 km run

July 15 2017
               Pull Ups :      8 sets
                BB Rows :      5 sets
           Lat Pulldown :      5 sets
             Cable Rows :      5 sets
    DB Rear Delt Raises :      3 sets

July 13 2017
            Bench Press :      6 sets
                   Dips :      4 sets
     Hanging Leg Raises :      3 sets
      BB Overhead Press :      3 sets
   BB Behind Neck Press :      3 sets
        BB Front Raises :      3 sets
        BB Upright Rows :      3 sets

July 12 2017
               Pull Ups :      4 sets
               Chin Ups :      4 sets
            German Hang :      4 sets
           Lat Pulldown :      5 sets
             Cable Rows :      5 sets

July 10 2017
               Pull Ups :      4 sets
               Chin Ups :      4 sets
            German Hang :      4 sets
           Lat Pulldown :      5 sets
             Cable Rows :      5 sets

July 9 2017
                   Dips :      4 sets
                 L Sits :      4 sets
      DB Overhead Press :   30 5 sets
              Handstand
               Push Ups :      4 sets

July 8 2017
              Box Jumps :      4 sets
               Pull Ups :      5 sets
     Hanging Leg Raises :      5 sets
                BB Rows :      5 sets
               Chin Ups :      2 sets

July 7 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 5
                           130 1 x 4
                           125 1 x 4
                           115 1 x 6
                   Dips :      4 sets
                 L Sits :      3 sets
     Hanging Leg Raises :      3 sets
       DB Incline Press :   35 5 sets
 DB Side Lateral Raises :   10 4 sets

July 6 2017
               6 km run

July 5 2017
               Pull Ups :      2 sets
               Chin Ups :      2 sets
      DB Shoulder Press :      5 sets
             Cable Rows :      4 sets
     Hanging Leg Raises :      3 sets
    Machine Chest Press :      3 sets
 DB Side Lateral Raises :      4 sets

July 4 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 1 x 3
                           140 1 x 2
                           145 1 x 1
                           115 1 x 7
       DB Incline Press :   35 5 sets
                   Dips :      4 sets
        Tricep Pushdown :      4 sets

               5 km run

               Pull Ups :      3 setspyt
               Chin Ups :      3 sets
            German Hang :      4 sets
                 L Sits :      4 sets

June 28 2017
               Pull Ups :      4 sets
               Chin Ups :      2 sets
             Cable Rows :      5 sets
      Assisted Pull Ups :      4 sets
                BB Rows :   65 5 sets
               BB Curls :      3 sets
               DB Curls :      2 sets
             Face Pulls :      3 sets
                 L Sits :      3 sets

June 27 2017
               DB Press :      5 sets
      DB Overhead Press :      5 sets
                   Dips :      4 sets
               Push Ups :      3 sets
        Tricep Pushdown :      4 sets
           French Press :      4 sets

June 27 2017
               Pull Ups :      4 sets
           Lat Pulldown :      5 sets
             Cable Rows :      5 sets
               BB Curls :      4 sets

June 25 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 5 x 5
       DB Incline Press :   35 1 x 6
                            45 4 x 6
              Cable Fly : 12.5 6 x 8
        Tricep Pushdown :   25 4 x 10

June 23 2017
               Pull Ups :      3 sets
               Deadlift :  135 1 x 5
                           185 1 x 5
                           225 5 x 5
           Lat Pulldown :   35 1 x 8
                            45 4 x 8
             Cable Rows :   35 1 x 12
                            45 4 x 8
               BB Curls :   25 3 x 8
    DB Rear Delt Raises :   10 3 x 8

June 18 2017
            Bench Press :   95 1 x 5
                           115 5 x 8
       DB Incline Press :      6 sets
                   Dips :      4 sets
        Tricep Pushdown :      4 sets

June 17 2017
                 Squats :   95 1 x 8
                           115 1 x 5
                           135 1 x 5
                           155 4 x 5
              DB Lunges :   30 5 sets
              Leg Curls :      5 sets
              Leg Press :  135 1 x 8
                           225 5 x 8

June 15 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 5
                           130 1 x 5
                           115 3 x 5
       DB Incline Press :      6 sets
           French Press :      4 sets
       BB Skull Crusher :      4 sets

June 14 2017
               Pull Ups :      5 sets
                DB Rows :      5 sets
           Lat Pulldown :      5 sets
                BB Rows :      5 sets

June 13 2017
              Box Jumps :      5 sets
      Single Leg Squats :      4 sets
              DB Lunges :      4 sets
    Single Leg Deadlift :      4 sets
            Calf Raises :      3 sets

June 12 2017
               Pull Ups :      4 sets
               Chin Ups :      2 sets
             Cable Rows :      5 sets
           Lat Pulldown :      5 sets

June 11 2017
               DB Press :      6 sets
              Cable Fly :      5 sets
        Tricep Pushdown :      4 sets
     Front Plate Raises :      4 sets

June 9 2017
               Deadlift :      5 sets
           Lat Pulldown :      5 sets
                DB Rows :      5 sets
               BB Curls :      4 sets

June 8 2017
            Bench Press :      5 sets
       DB Incline Press :      4 sets
               DB Press :      4 sets
              Cable Fly :      4 sets
           French Press :      3 sets

June 7 2017
                 Squats :      5 sets
      Single Leg Squats :      4 sets
              DB Lunges :      4 sets
              Leg Press :      4 sets

June 6 2017
      BB Overhead Press :      4 sets
      DB Overhead Press :      4 sets
Landmine Shoulder Press :      4 sets
 DB Side Lateral Raises :      4 sets
    DB Rear Delt Raises :      4 sets

June 5 2017
               Pull Ups :      3 sets
               Chin Ups :      3 sets
           Lat Pulldown :      5 sets
          Landmine Rows :      5 sets
               BB Curls :      4 sets

June 4 2017
            Bench Press :      5 sets
                   Dips :      4 sets
              Cable Fly :      4 sets
     Hanging Leg Raises :      4 sets
               Push Ups :      4 sets

June 3 2017
                 Squats :      6 sets
              Leg Press :      4 sets
              DB Lunges :      4 sets

June 2 2017
      BB Overhead Press :      4 sets
   BB Behind Neck Press :      4 sets
        BB Front Raises :      4 sets
        BB Upright Rows :      4 sets
           Arnold Press :      5 sets
 DB Side Lateral Raises :      5 sets

June 1 2017
               Pull Ups :      5 sets
               Chin Ups :      3 sets
           Lat Pulldown :      5 sets
             Cable Rows :      5 sets
               BB Curls :      4 sets

May 31 2017
                   Dips :      4 sets
               DB Press :      5 sets
       DB Incline Press :      5 sets
        Tricep Pushdown :      4 sets
           French Press :      4 sets

May 30 2017
                 Squats :      5 sets
              DB Lunges :      4 sets
              Leg Press :      4 sets
              Leg Curls :      4 sets

May 29 2017
               Pull Ups :      4 sets
             Cable Rows :      5 sets
           Lat Pulldown :      5 sets
     Hanging Leg Raises :      4 sets
               BB Curls :      4 sets
               DB Curls :      3 sets

May 27 2017
       DB Incline Press :      5 sets
            Bench Press :      5 sets
           French Press :      4 sets
               Push Ups :      3 sets

May 24 2017
               Pull Ups :      3 sets
               Chin Ups :      3 sets
           Lat Pulldown :      5 sets
          Landmine Rows :      4 sets
                DB Rows :      5 sets
               BB Curls :      4 sets
               DB Curls :      3 sets

May 19 2017
      BB Overhead Press :      4 sets
   BB Behind Neck Press :      4 sets
        BB Front Raises :      4 sets
        BB Upright Rows :      4 sets
      DB Overhead Press :      5 sets
 DB Side Lateral Raises :      5 sets
DB Front Lateral Raises :      3 sets

May 16 2017
                 Squats :   85 1 x 10
                           105 1 x 5
                           155 1 x 5
                           175 4 x 5
              Leg Press :      5 sets
              DB Lunges :      4 sets
      Romanian Deadlift :      4 sets

May 15 2017
       DB Incline Press :      5 sets
               DB Press :      5 sets
                   Dips :      4 sets
           French Press :      4 sets
    Machine Chest Press :      5 sets
     Front Plate Raises :      3 sets

May 14 2017
               Deadlift :  135 1 x 5
                           185 1 x 5
                           225 5 x 5
               Pull Ups :      4 sets
               Chin Ups :      2 sets
           Lat Pulldown :      8 sets
             Cable Rows :      5 sets
                DB Rows :      5 sets
               DB Curls :      4 sets
               BB Curls :      4 sets

May 13 2017
            Bench Press :   95 1 x 6
                           115 1 x 6
                           135 3 x 4
                           115 2 x 6
               DB Press :      5 sets
                   Dips :      4 sets
      DB Overhead Press :      5 sets
 DB Side Lateral Raises :      5 sets

May 12 2017
               Pull Ups :      4 sets
             Leg Raises :      4 sets
             Cable Rows :      5 sets
           Lat Pulldown :      5 sets
               BB Curls :      4 sets

May 9 2017

                 Squats :   95 1 x 5
                           115 1 x 5
                           135 1 x 5
                           185 4 x 5
              DB Lunges :      4 sets
              Leg Press :      4 sets

May 8 2017
                BB Rows :      5 sets
               Pull Ups :      4 sets
             Cable Rows :      5 sets
           Lat Pulldown :      5 sets
               BB Curls :      4 sets

May 7 2017
                 Squats :   95 1 x 5
                           115 1 x 5
                           135 1 x 5
                           185 4 x 5
              DB Lunges :      4 sets
              Leg Press :      5 sets

May 6 2017
            Bench Press :   95 1 x 6
                           115 1 x 6
                           135 2 x 4
                           135 2 x 3
                           115 1 x 2
      DB Overhead Press :      5 sets
              Cable Fly :      4 sets
        Tricep Pushdown :      4 sets
               Push Ups
                   Dips

May 4 2017
               Deadlift :  135 1 x 5
                           185 1 x 5
                           235 5 x 5
               Pull Ups :      4 sets
                DB Rows :      5 sets
           Lat Pulldown :      5 sets
             Cable Rows :      5 sets
               BB Curls :      4 sets

May 3 2017
               DB Press :      5 sets
       DB Incline Press :      4 sets
              Cable Fly :      4 sets
Landmine Oblique Twists :      3 sets
Landmine Shoulder Press :      4 sets
 DB Side Lateral Raises :      4 sets

May 2 2017
               Deadlift :  135 1 x 5
                           185 1 x 5
                           235 3 x 5
                           185 2 x 8
             Cable Rows :      5 sets
           Lat Pulldown :      8 sets
               DB Curls :      5 sets

May 1 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 2 x 4
                           135 3 x 3
                            95 1 x f
              Cable Fly :      5 sets
        Tricep Pushdown :      4 sets
                   Dips :      4 sets

April 28 2017
                   Back

April 27 2017
                  Chest

April 26 2017
               Shoulder

April 25 2017
              Back & Bi

April 24 2017
            Chest & Tri

April 20 2017
               DB Press :      6 sets
           Lat Pulldown :      6 sets
      DB Overhead Press :      4 sets
                DB Rows :      4 sets
              Cable Fly :      4 sets
                BB Rows :      4 sets
      BB Skull Crushers :      3 sets

April 19 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 2 x 4
                           135 1 x 3
                           115 2 x 6
                 Squats :   95 1 x 5
                           135 1 x 5
                           185 5 x 5
           Lat Pulldown :      5 sets
      DB Overhead Press :      5 sets

April 17 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 5 x 5
       DB Incline Press :      5 sets
           Lat Pulldown :      5 sets
                DB Rows :      5 sets

April 15 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 3 x 3
       DB Incline Press :      5 sets
              Cable Fly :      4 sets
        Tricep Pushdown :      4 sets
           French Press :      4 sets

April 13 2017
               Deadlift :  135 1 x 5
                           185 1 x 5
                           225 1 x 5
                           245 2 x 5
                           225 2 x 5
           Lat Pulldown :      5 sets
               DB Curls :      5 sets

April 11 2017
                 Squats :   95 1 x 8
                           135 1 x 5
                           185 5 x 5
              Leg Curls :      5 sets
              Leg Press :      5 sets
              DB Lunges :      4 sets

April 7 2017
      BB Overhead Press :      5 sets
      DB Overhead Press :      5 sets
         Lateral Raises :      5 sets
       Rear Delt Raises :      5 sets

April 6 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 4 x 3
                           115 1 x f
       DB Incline Press :      5 sets
                   Dips :      4 sets
           French Press :      4 sets

April 5 2017
                 Squats :   95 1 x 8
                           135 1 x 5
                           185 5 x 5
              Leg Curls :      5 sets
              Leg Press :      5 sets
              DB Lunges :      4 sets

April 2 2017
      BB Overhead Press :      6 sets
   BB Behind Neck Press :      6 sets
        BB Front Raises :      6 sets
        BB Upright Rows :      6 sets
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 2 x 4
                           135 3 x 3
                           115 2 x f
               DB Press :      5 sets
                    Fly :      4 sets
        Tricep Pushdown :      4 sets
           French Press :      3 sets

April 1 2017
               Pull Ups :      2 sets
          Sumo Deadlift :  135 1 x 5
                           185 1 x 5
                           225 1 x 5
                           245 1 x 5
                           265 1 x 5
               Deadlift :  225 3 x 5
           Lat Pulldown :      8 sets

March 30 2017
      BB Overhead Press :      6 sets
   BB Behind Neck Press :      6 sets
        BB Front Raises :      6 sets
        BB Upright Rows :      6 sets
      DB Overhead Press :      5 sets
 DB Side Lateral Raises :      4 sets

March 29 2017
            Bench Press :   95 1 x 5
                 Squats :   95 1 x 6
                           135 1 x 5
                           185 1 x 5
                           205 4 x 5
                           135 1 x f
              Leg Curls :      5 sets
              Leg Press :      5 sets
              DB Lunges :      4 sets

March 28 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 5 x 4
       DB Incline Press :      5 sets
          Weighted Dips :      3 sets
              Cable Fly :      5 sets
           French Press :      4 sets

March 27 2017
               Pull Ups :      5 sets
           Lat Pulldown :      6 sets

March 26 2017
            Bench Press :      3 sets
      BB Overhead Press :      5 sets
       DB Incline Press :      5 sets
           Arnold Press :      4 sets
 DB Side Lateral Raises :      4 sets

March 24 2017
                 Squats :   95 1 x 5
                           135 1 x 5
                           185 5 x 5
              Leg Curls :      5 sets

March 23 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 3 x 4
                           135 2 x 3
                           115 1 x f
       DB Incline Press :      5 sets
              Cable Fly :      4 sets
        Tricep Pushdown :      4 sets

March 22 2017
               Deadlift :  135 1 x 5
                           185 1 x 5
                           225 1 x 5
                           245 1 x 5
                           225 3 x 5
          Sumo Deadlift :  225 1 x 5
                           275 3 x 1
             Cable Rows :      5 sets
           Lat Pulldown :      5 sets
               DB Curls :      4 sets

March 20 2017
      BB Overhead Press :   45 1 x 8
                            65 1 x 5
                            75 3 x 5
                            65 1 x f
      BB Overhead Press :   25 4 x 10
   BB Behind Neck Press :   25 4 x 10
        BB Front Raises :   25 4 x 10
        BB Upright Rows :   25 4 x 10
      DB Overhead Press :      5 sets
 DB Side Lateral Raises :      4 sets

March 19 2017
                 Squats :   95 1 x 8
                           135 1 x 5
                           185 5 x 5
              Leg Curls :      5 sets
              Leg Press :      5 sets
            Calf Raises :      4 sets

March 18 2017
            Bench Press :   95 1 x 6
                           115 1 x 4
                           135 5 x 3
                           115 5 x 5
       DB Incline Press :      5 sets
          Weighted Dips :      4 sets
              Cable Fly :      4 sets
        Tricep Pushdown :      4 sets

March 17 2017
               Pull Ups :      4 sets
               Deadlift :  135 1 x 8
                           185 1 x 5
                           225 5 x 5
          Sumo Deadlift :  135 3 sets
           Lat Pulldown :      5 sets
             Cable Rows :      5 sets

March 16 2017
      BB Overhead Press :      6 sets
      DB Overhead Press :      5 sets
           Arnold Press :      3 sets
 DB Side Lateral Raises :      6 sets

March 15 2017
                 Squats :   95 1 x 5
                           115 1 x 5
                           135 1 x 5
                           155 1 x 3
                           175 1 x 3
                           195 1 x 3
                           205 3 x 3
                           135 1 x f
              Leg Curls :      5 sets
              Leg Press :      5 sets
              DB Lunges :      4 sets

March 13 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 3 x 5
       DB Incline Press :      5 sets
          Weighted Dips :      5 sets
           French Press :      5 sets
              Cable Fly :      5 sets
        Tricep Pushdown :      3 sets

March 12 2017
               Pull Ups :      4 sets
               Chin Ups :      3 sets
                BB Rows :      5 sets
           Lat Pulldown :      5 sets
               DB Curls :      4 sets

March 11 2017
      BB Overhead Press :      6 sets
           Arnold Press :      5 sets
     DB Rear Delt Raise :      3 sets

March 10 2017
              Leg Curls :      4 sets
                 Squats :   95 1 x 5
                           115 1 x 5
                           135 1 x 5
                           155 1 x 3
                           175 1 x 3
                           195 1 x 3
                           205 3 x 3 (PR)
              Leg Curls :      4 sets
              Leg Press :      4 sets
            Calf Raises :      4 sets

March 9 2017
            Bench Press :   95 1 x 6
                           115 1 x 5
                           135 2 x 3
                           135 2 x 2
                           115 4 x 6
              Cable Fly :      5 sets
    Machine Chest Press :      4 sets
       DB Incline Press :      4 sets
        Tricep Pushdown :      4 sets
     Hanging Leg Raises :      3 sets

March 8 2017
               Pull Ups :      4 sets
             Cable Rows :      4 sets
                BB Rows :      4 sets
               BB Curls :      5 sets
          Landmine Rows :      4 sets
               DB Curls :      3 sets

March 6 2017
               DB Press :      5 sets
           Lat Pulldown :      8 sets
              Cable Fly :      4 sets
               DB Curls :      3 sets
                 Squats :   95 1 x 5
                           135 1 x 5
                           185 2 x 5
                           155 2 x 6
              Leg Press :      4 sets
       Glute Ham Raises :      3 sets

March 4 2017
            Bench Press :   95 1 x 5
                           135 3 x 3
                           115 2 x f
           Lat Pulldown :      6 sets
               DB Press :      5 sets
                DB Rows :      4 sets
               BB Curls :      3 sets
           French Press :      3 sets

March 3 2017
      DB Overhead Press :      5 sets
           Arnold Press :      3 sets
    DB Rear Delt Raises :      4 sets
 DB Side Lateral Raises :      4 sets

March 2 2017
                 Squats :   95 1 x 8
                           135 1 x 6
                           175 1 x 5
                           185 4 x 5
                           155 1 x 5

March 1 2017
            Bench Press :   95 1 x 6
                           115 1 x 5
                           135 3 x 4
                           135 2 x 3
                            95 1 x f
       DB Incline Press :      5 sets
              Cable Fly :      5 sets
        Tricep Pushdown :      4 sets
           French Press :      4 sets

February 28 2017
          Sumo Deadlift :  135 1 x 8
                           185 1 x 5
                           225 1 x 5
                           245 1 x 3
                           265 1 x 3
               Deadlift :  225 3 x 5
                           205 1 x 5
           Lat Pulldown :      5 sets
             Cable Rows :      5 sets
               DB Curls :      3 sets

February 26 2017
                 Squats :   95 1 x 8
                           135 1 x 5
                           155 1 x 5
                           175 5 x 5
                           135 1 x 5
      BB Overhead Press :   45 1 x 8
                            65 2 x 5
                            70 2 x 5
                            65 2 x 5
      DB Overhead Press :      6 sets
 DB Side Lateral Raises :      3 sets

February 18 2017
                 Squats :   95 1 x 5
                           135 1 x 5
                           155 1 x 5
                           175 1 x 5
                           185 3 x 5
      BB Overhead Press :   35 1 x 8
                            55 1 x 8
                            75 4 x 5
           Lat Pulldown :      5 sets
               DB Press :      5 sets

February 17 2017
               Pull Ups :      5 sets
           Pendlay Rows :   65 1 x 8
                            85 4 x 8
           Lat Pulldown :      5 sets
                DB Rows :      5 sets
               DB Curls :      4 sets

February 16 2017
            Bench Press :   95 1 x 5
                           135 2 x 5
                           135 1 x 4
                           135 2 x 3
                   Dips :   25 4 sets
        Tricep Pushdown :      4 sets
            Bench Press :   95 4 x f

February 11 2017
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 1 x 5
                           225 1 x 5
                           245 2 x 3
                           225 2 x 5
                           135 1 x f
           Lat Pulldown :      5 sets
                DB Rows :      5 sets
               DB Curls :      4 sets

February 10 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 2 x 4
                           135 3 x 3
                           115 1 x f
       DB Incline Press :   45 5 sets
      BB Skull Crushers :   40 5 sets
                   Dips :    A 5 x f

February 9 2017
                BB Rows :   65 1 x 5
                            95 4 x 4
      BB Overhead Press :      5 sets
            Bench Press :   95 1 x 5
                           115 1 x 10
                           115 2 x 8

February 7 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 3 x 4
                           135 2 x 3
                           115 1 x f
               Pull Ups :      4 sets
                 Squats :   95 1 x 5
                           135 1 x 5
                           165 1 x 5
                           175 3 x 5
                           155 1 x 5
                           135 1 x 5
       DB Incline Press :      4 sets
           Lat Pulldown :      4 sets
              Cable Fly :      4 sets
         Lateral Raises :      4 sets

February 6 2017
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 2 x 4
                           135 3 x 3
                            95 1 x f
               Pull Ups :      4 sets
                   Dips :   10 5 sets
             Cable Rows :      5 sets
      BB Overhead Press :      2 sets
   BB Behind Neck Press :      2 sets
        BB Front Raises :      2 sets
        BB Upright Rows :      2 sets

February 3 2017
               Deadlift :  135 3 x f
            Bench Press :   95 1 x f
                           105 1 x f
                 Squats :   95 1 x f
                           105 3 x f
               Pull Ups :      5 sets
                   Dips :   25 3 sets
                               2 sets

February 2 2017
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 1 x 5
                           225 1 x 5
                           245 1 x 3
                           245 1 x 2
                           225 2 x 5
                           135 2 x f
           Lat Pulldown :      5 sets
                DB Rows :      3 sets
                  Clean :   45 5 sets

January 31 2017
            Bench Press :   95 1 x 5
                           115 1 x 3
                           135 5 x 3
                           115 1 x 4
          Incline Press :      5 sets
        Tricep Pushdown :      4 sets
       DB Incline Press :      5 sets

January 27 2017
            Bench Press :  125 5 x 5
          Weighted Dips :      4 sets
               DB Press :      4 sets
           French Press :      4 sets
        Tricep Pushdown :      4 sets

January 26 2017
                 Squats :  135 1 x 5
                           155 1 x 5
                           175 1 x 5
                           185 2 x 3
                           155 2 x 8

January 24 2017
            Bench Press :  130 4 x 4
       DB Incline Press :   45 4 sets
                   Dips :      4 sets
     Front Plate Raises :   25 4 sets

January 23 2017
               Pull Ups :      4 sets
           Pendlay Rows :   95 4 x 6
                DB Rows :   45 5 x 8
           Lat Pulldown :      5 sets
    DB Rear Delt Raises :      5 sets

January 21 2017
            Bench Press :  125 5 x 5
      DB Overhead Press :      4 sets
               DB Press :      4 sets

January 20 2017
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 1 x 5
                           225 4 x 5
               Pull Ups :      4 sets
           Lat Pulldown :      4 sets

January 18 2017
               DB Press :      5 sets
       DB Incline Press :      5 sets
                   Dips :      3 sets
              Cable Fly :      5 sets
 DB Side Lateral Raises :      5 sets

January 17 2017
               Pull Ups :      5 sets
               Deadlift :      5 sets
    DB Rear Delt Raises :      5 sets

January 16 2017
            Bench Press :  125 5 sets
      BB Skull Crushers :      4 sets
              Cable Fly :      4 sets
               DB Press :      5 sets
        Tricep Pushdown :      3 sets
                   Dips :      3 sets

January 14 2017
                 Squats :  155 5 sets
      BB Overhead Press :   65 5 sets
            Bench Press :  120 5 sets
                DB Rows :   40 5 sets

January 13 2017
           Pendlay Rows :      3 sets
               Deadlift :      3 sets
      BB Overhead Press :      4 sets
               Pull Ups :      5 sets
           Lat Pulldown :      5 sets

January 12 2017
            Bench Press
               DB Press
           Lat Pulldown
               DB Curls

January 10 2017
            Bench Press
          Incline Press
               DB Press
        Tricep Pushdown

January 9 2017
          Weighted Dips
               Pull Ups
Close Grip Lat Pulldown
  Straight Arm Pulldown

January 6 2017
            Bench Press
                 Squats
     Hanging Leg Raises

January 4 2017
       DB Incline Press
      DB Overhead Press
           Lat Pulldown
           Arnold Press

January 3 2017
               DB Press
      DB Overhead Press
                Pullups
             Cable Rows
               DB Curls

December 14 2016
            Bench Press :      5 sets
      BB Overhead Press :      6 sets
      DB Overhead Press :      5 sets
 DB Side Lateral Raises :      8 sets

December 13 2016
                 Squats :      8 sets
           Hip Abductor
           Hip Adductor
      Lateral Band Walk
              Sled Push

December 12 2016
            Bench Press :      7 sets
       DB Incline Press :      5 sets
              Cable Fly :      4 sets
      BB Skull Crushers :      4 sets

December 8 2016
      BB Overhead Press
            Bench Press

December 7 2016
               Deadlift
           Lat Pulldown

December 5 2016
               DB Press :   50 5 sets
              Cable Fly :      4 sets
            Bench Press :   95 5 sets
              Cable Fly :      4 sets
        Tricep Pushdown :      4 sets

December 4 2016
                 Squats :  115 2 x 5
                           135 1 x 5
                           165 4 x 5
      DB Overhead Press :   35 5 x 5
      BB Skull Crushers
               DB Curls
        Tricep Pushdown

December 3 2016
            Bench Press :   95 1 x 5
                           115 2 x 5
                           125 1 x 3
                           115 2 x 5
              Cable Fly :      4 sets
               Deadlift :  135 2 x 5
                           205 1 x 5
                           225 1 x 8
                           225 3 x 5
      DB Overhead Press :      4 sets

December 2 2016
           Pendlay Rows :   95 5 sets
          Landmine Rows :   50 5 sets
           Lat Pulldown :      5 sets
               Pull Ups :      4 sets

December 1 2016
                 Squats :  115 1 x 8
                           165 1 x 5
                           185 1 x 2
                           205 1 x 1 (PR)
                           185 2 x 3
                           165 2 x 5
              Leg Press :      4 sets
              Leg Curls :      4 sets
      BB Overhead Press :      4 sets
   BB Behind Neck Press :      4 sets
        BB Front Raises :      4 sets
        BB Upright Rows :      4 sets

November 29 2016
            Bench Press :   95 2 x 5
                           115 1 x 5
                           125 1 x 5
                           125 2 x 4
                           115 1 x 5
                           105 1 x f
              Cable Fly
                   Dips

November 26 2016
                 Squats :   95 1 x 5
                           135 1 x 5
                           165 5 x 5
                           135 2 x 8
      BB Overhead Press :   45 1 x 5
                            65 3 x 5
                            75 2 x 5
              Leg Curls :      4 sets

November 24 2016
               Deadlift :  120 1 x 5
                           190 1 x 5
                           230 2 x 5
                           240 1 x 5
                           210 2 x 8
           Lat Pulldown :      5 sets
    DB Rear Delt Raises :      4 sets
               DB Curls :      3 sets

November 22 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 4
                           135 3 x 2
                           115 3 x 5
      DB Overhead Press :      5 sets
        Tricep Pushdown :      4 sets

November 21 2016
                 Squats :   95 1 x 5
                           135 1 x 5
                           155 1 x 5
                           175 1 x 2
                           195 1 x 1 (PR)
                   Core

November 20 2016
            Bench Press :   95 2 x 5
                           115 1 x 5
                           125 1 x 4
                           135 1 x 1
                           145 1 x 1
                           125 1 x 5
                           115 2 x 5
              Cable Fly
                Triceps      

November 17 2016
            Bench Press :   95 2 x 5
                           115 1 x 5
                           125 1 x 4
                           125 1 x 3
                           115 2 x 5
                            95 1 x f
                   Dips :      5 sets

November 16 2016
               Deadlift :  135 1 x 5
                           205 1 x 5
                           255 1 x 3
                           275 1 x 1
                           285 1 x 1
                           295 1 x 1 (PR)
           Lat Pulldown :      8 sets
               DB Curls :      4 sets

November 15 2016
      BB Overhead Press :   30 1 x 5
                            50 1 x 5
                            70 2 x 5
                            60 3 x 5
      DB Overhead Press :      6 sets
         Lateral Raises :      4 sets
           Front Raises :      4 sets
    DB Rear Delt Raises :      4 sets
      BB Overhead Press :      2 sets
   BB Behind Neck Press :      2 sets
        BB Front Raises :      2 sets
        BB Upright Rows :      2 sets

November 13 2016
                 Squats :   95 1 x 5
                           135 1 x 5
                           165 2 x 5
                           155 3 x 5
                           135 1 x 5
              DB Lunges :      5 sets
              Leg Curls :      4 sets

November 12 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 1 x 1
                           155 lol
                           135 1 x 1
                           125 3 x 4
                           115 2 x 5
                            95 1 x f
              Cable Fly :      4 sets
       DB Incline Press :      5 sets
           French Press :      4 sets

November 11 2016
               Pull Ups :      4 sets
               Deadlift :  135 1 x 5
                           205 1 x 5
                           255 1 x 1
                           275 1 x 1
                           225 3 x 5
                           135 1 x f
           Lat Pulldown :      5 sets
                DB Rows :      5 sets

November 9 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           120 1 x 4
                           120 2 x 3
                           120 1 x 5
                           105 1 x f
                   Dips :      4 sets
              Cable Fly :      4 sets
               DB Press :      5 sets
           French Press :      4 sets

November 8 2016
                 Squats :  115 1 x 5
                           135 1 x 5
                           155 1 x 5
                           165 3 x 5
                               1 x 4
                           155 1 x 5
                           135 1 x 5
      Single Leg Squats :      5 sets
              Leg Curls :      4 sets
     Hanging Leg Raises :      3 sets
                 Planks

November 7 2016
      BB Overhead Press :      8 sets
   BB Behind Neck Press :      4 sets
        BB Front Raises :      4 sets
        BB Upright Rows :      4 sets
 DB Side Lateral Raises :      4 sets

November 4 2016
            Bench Press :      5 sets
     Hanging Leg Raises :      3 sets
             Cable Rows :      4 sets
              Leg Press :      5 sets

November 3 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 4
                           125 3 x 3
                           115 3 x 5
                            95 1 x f
                   Dips :      5 sets
              Cable Fly :      5 sets
               DB Press :      5 sets
        Tricep Pushdown :      5 sets

November 1 2016
               Pull Ups :      3 sets
               Deadlift :  135 1 x 5
                           185 1 x 5
                           235 3 x 5
                           185 3 x 6
                           135 2 x f
           Lat Pulldown :      5 sets
               DB Curls :      4 sets
             Face Pulls :      3 sets

October 31 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 4
                           125 2 x 3
                           115 3 x 5
                            95 1 x f
              Cable Fly :      5 sets
       DB Incline Press :      5 sets
           French Press :      4 sets

October 28 2016
               Pull Ups :      4 sets
            Bench Press :   95 1 x 5
                           115 3 x 5
                           120 2 x 5
                           115 1 x 5
                            95 2 x f
               Chin Ups :      3 sets
               DB Curls :      4 sets

October 27 2016
      BB Overhead Press :   45 1 x 5
                            75 1 x 5
                            75 1 x 3
                            65 3 x 5
                            55 1 x 5
                            45 1 x f
      DB Overhead Press :   20 1 x 8
                            25 1 x 6
                            30 2 x 5
                            25 3 x 6
         Lateral Raises :      4 sets

October 26 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 4
                           125 1 x 3
                           115 3 x 5
                           105 1 x f
                            95 1 x f
               Deadlift :  120 1 x 5
                           190 1 x 5
                           240 2 x 5
                           190 3 x 6
                           140 1 x f
                           120 1 x f
      BB Overhead Press :   45 1 x 5
                            65 1 x 5
                            75 1 x 5
                            75 1 x 3
                            65 3 x 5
      BB Rear Delt Rows :   60 5 sets
           French Press :      4 sets

October 24 2016
               DB Press :   40 1 x 8
                            50 4 x 5
                            45 1 x 8
                           Dips :      4 sets
              Cable Fly :      5 sets

October 22 2016
               Deadlift :  135 1 x 8
                           185 1 x 5
                           205 1 x 5
                           215 5 x 5
                           185 2 x f
           Lat Pulldown :      5 sets
               DB Curls :      4 sets

October 21 2016
                 Squats :  115 1 x 8
                           135 1 x 5
                           155 5 x 5
           Front Squats :   85 5 sets
              Leg Curls :      5 sets
      BB Overhead Press :   45 1 x 8
                            65 4 x 5

October 20 2016
            Bench Press :   85 1 x 8
                           105 1 x 6
                           115 1 x 5
                           125 1 x 4
                           125 1 x 3
                           115 3 x 5
                           105 2 x 5
                            95 1 x 8
                   Dips :      4 sets
     Hanging Leg Raises :      4 sets
       DB Incline Press :      6 sets
      BB Skull Crushers :      4 sets
             Face Pulls :      3 sets

October 19 2016
               Deadlift :  135 2 x 8
                           205 5 x 5
                           135 2 x f
               Pull Ups :      3 sets

October 17 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           120 2 x 5
                           120 1 x 4
                           115 1 x 5
                           115 1 x 4
                            95 2 x f

October 16 2016
            Bench Press :   95 1 x 5
                           115 5 x 5
                            95 1 x f
                 Squats :   95 1 x 8
                           135 5 x 5
               Pull Ups :      4 sets
      BB Overhead Press :   45 4 sets
             Cable Rows :      5 sets

October 15 2016
            Bench Press :   95 1 x 5
                           115 5 x 5
                            95 1 x f
               Pull Ups :      4 sets
           Pendlay Rows :   85 5 x 6
      BB Overhead Press :   45 5 sets

October 13 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 4
                           130 1 x 1
                           135 1 x 1
                           125 3 x 4
                            95 3 x f
              Cable Fly :      4 sets
               DB Press :   35 5 sets
      BB Skull Crushers :      3 sets
        Tricep Pushdown :      3 sets

October 12 2016
               Deadlift :  125 1 x 8
                           175 1 x 5
                           225 5 x 5
                           175 2 x f
               Pull Ups :      4 sets
             Cable Rows :      4 sets
               DB Curls :      4 sets

October 11 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 3 x 3
                           120 1 x 4
                           120 2 x 5
                            95 1 x f
      BB Overhead Press :   45 1 x 5
                            65 3 x 5
                            55 2 x 5
                 Squats :   95 1 x 8
                           135 5 x 5
       DB Incline Press :   40 5 sets

October 9 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           120 1 x 5
                           120 4 x 4
               Deadlift :  135 1 x 8
                           185 1 x 5
                           205 1 x 5
                           225 1 x 5
                           205 3 x 5
      Romanian Deadlift :  135 2 x f
           Lat Pulldown :      4 sets
               DB Curls :      4 sets

October 8 2016
            Bench Press :   85 1 x 5
                            95 1 x 5
                           115 1 x 4
                           125 1 x 3
                           125 2 x 2
                           115 1 x 5
                           115 1 x 4
                           105 1 x 6
                            95 1 x 10
                   Dips :      4 sets
              Cable Fly :      6 sets
      BB Skull Crushers :      3 sets
           French Press :      3 sets
        Tricep Pushdown :      3 sets

October 7 2016
               Deadlift :  135 1 x 8
                           185 1 x 5
                           205 5 x 5
           Lat Pulldown :      5 sets
               Chin Ups :      4 sets
                DB Rows :      5 sets
               BB Curls :      3 sets

October 6 2016
            Bench Press :  100 2 x 10
                           100 1 x 8
                           100 1 x 7
                   Dips :      3 sets
      BB Overhead Press :      4 sets
   BB Behind Neck Press :      4 sets
        BB Front Raises :      4 sets
        BB Upright Rows :      4 sets
               DB Press :   40 4 sets

October 4 2016
               Deadlift :  135 1 x 5
                           185 1 x 5
                           225 4 x 5
                           225 1 x 3
      Romanian Deadlift :  135 2 x f
               Pull Ups :      4 sets
           Lat Pulldown :      4 sets
    DB Rear Delt Raises :      4 sets
             Face Pulls :      3 sets

October 3 2016
            Bench Press :   95 1 x 12
                            95 1 x 11
                            95 2 x 9
                            95 1 x 8
                 Squats :   95 1 x 5
                           135 5 x 5
                   Dips :      3 sets
       DB Incline Press :   40 4 x 5
      BB Skull Crushers :   30 4 sets
        Tricep Pushdown :      4 sets
           French Press :      3 sets

October 1 2016
               Deadlift :  135 1 x 5
                           185 1 x 5
                           225 3 x 5
                           135 2 x f

September 29 2016
            Bench Press :   90 1 x 12
                            95 3 x 12
       DB Incline Press :   30 1 x 8
                            35 3 x 8
                   Dips :      4 sets
      BB Skull Crushers :   30 4 sets
        Tricep Pushdown :      4 sets

September 28 2016
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 1 x 5
                           225 2 x 5
                           185 2 x 8
               Pull Ups :      4 sets
                DB Rows :   40 4 x 8
      BB Rear Delt Rows :   65 4 sets

September 26 2016
            Bench Press :  105 4 x 8
      BB Overhead Press :   45 5 sets
           Lat Pulldown :   70 1 x 8
                            85 4 x 8
             Cable Rows :   70 1 x 8
                            85 3 x 8
               Pull Ups :      3 sets

September 25 2016
            Bench Press :   95 4 x 10
       DB Incline Press :   35 4 x 8
      BB Skull Crushers :   30 4 sets
        Tricep Pushdown :   25 3 sets

September 23 2016
            Bench Press :   95 1 x 11
                            85 3 x 12
              Ring Dips :      2 sets
       DB Incline Press :   35 4 x 8
      BB Skull Crushers :   30 5 sets
           French Press :   25 3 sets
       Tricep Kickbacks :    5 3 sets

September 20 2016
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 3 x 5
                           185 1 x 8
               Pull Ups :      4 sets
             Cable Rows :      4 sets
               DB Curls :      3 sets

September 19 2016
            Bench Press :   95 1 x 5
                           115 2 x 5
                           115 1 x 4
                            95 1 x 8
       DB Incline Press :   35 5 x 8
              Cable Fly :      4 sets
              Ring Dips :      3 sets
        Tricep Pushdown :      2 sets

September 17 2016
              Ring Dips :      3 sets
            Bench Press :   95 1 x 5
                           115 1 x 4
                           115 1 x 3
                            95 2 x 8
      BB Overhead Press :   45 1 x 5
                            64 2 x 4
                            45 2 x 5

September 12 2016
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 1 x 5
                           225 1 x 3
                           205 1 x 5
                           135 1 x 8
               Pull Ups :      4 sets
             Cable Rows :      4 sets
           Lat Pulldown :      4 sets

September 11 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 2 x 3
                           115 2 x 5
                            95 1 x 8
              Cable Fly :      4 sets
              Ring Dips :      3 sets
       DB Incline Press :      5 sets
           French Press :      3 sets
        Tricep Pushdown :      3 sets

September 9 2016
               Pull Ups :      4 sets
             Cable Rows :      4 sets
           Lat Pulldown :      4 sets
                DB Rows :      4 sets
               DB Curls :      3 sets

September 8 2016
            Bench Press :   95 2 x 6
                           115 1 x 5
                           125 1 x 3
                           130 1 x 2
                           135 1 x 1
                           115 1 x 4
              Ring Dips :      3 x 5
               DB Press :   35 1 x 8
                            45 4 x 6
      BB Skull Crushers :      3 sets
        Tricep Pushdown :      4 sets
     Hanging Leg Raises :      3 sets

September 7 2016
              DB Lunges :      2 sets
        Overhead Squats :      2 sets
      Lateral Band Walk :      4 sets

September 5 2016
               Pull Ups :      3 sets
            Bench Press :   95 1 x 5
                           115 1 x 3
                           125 1 x 3
                           125 1 x 2
                           115 1 x 5
                           115 1 x 4
              Ring Dips :      3 x 3
               DB Press :   35 1 x 8
                            45 4 x 6
              Cable Fly :      4 sets
     Front Plate Raises :      4 sets

September 4 2016
               Pull Ups :      4 sets
               DB Press :   35 1 x 8
                            45 4 x 8
              able Rows :      5 sets
      BB Overhead Press :      4 sets

September 3 2016
            Bench Press :   95 1 x 6
                           115 5 x 5
               Pull Ups :      4 sets
               Deadlift :   95 1 x 5
                           145 2 x 5
                           175 1 x 3

August 30 2016
            Bench Press :   95 1 x 6
                           115 5 x 5
               Pull Ups :      4 sets
               Deadlift :   95 1 x 5
                           145 5 x 5
                   Core

August 9 2016
            Bench Press :   95 1 x 6
                           115 1 x 5
                           125 1 x 5
                           115 1 x 6
                           115 1 x 5
                           115 1 x 5
                            95 1 x 10
               Pull Ups :      4 sets
       DB Incline Press :   30 1 x 8
                            40 4 x 6
             Cable Rows : 42.5 1 x 8
                            50 1 x 8
                          42.5 3 x 8

August 5 2016
               Pull Ups
               Deadlift

August 2 2016
            Bench Press
               Pull Ups

July 29 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 2 x 5
                           125 1 x 4
                           115 1 x 6
                           115 1 x 4
               Pull Ups :      4 sets
      BB Overhead Press :      2 sets
   BB Behind Neck Press :      2 sets
        BB Front Raises :      2 sets
        BB Upright Rows :      2 sets

July 27 2016
               Pull Ups :      4 sets
            Bench Press :   95 1 x 5
                           115 1 x 5
                           120 1 x 5
                           125 1 x 5
                           115 1 x 8
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 1 x 5
                           225 1 x 5
                           235 1 x 1
                           255 1 x 1
                           185 1 x 5
               DB Press :   35 1 x 8
                            45 1 x 6
                            50 2 x 4
                            40 2 x 6

July 24 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 5
                           120 1 x 6
                           115 1 x 7
               Deadlift :  135 1 x 5
                           205 2 x 5
                           205 1 x 8
                           205 1 x 5
                           185 1 x 5
                           135 1 x 8

July 22 2016
               DB Press :   35 1 x 8
                            45 2 x 6
                            45 1 x 4
                            40 2 x 8
             Cable Rows :      5 sets
               Pull Ups :      5 sets
                   Dips :      5 sets

July 17 2016
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 1 x 5
                           225 2 x 5
                           185 1 x 5
                           155 2 x 8
           Lat Pulldown :      5 sets
             Cable Rows :      5 sets
 DB Side Lateral Raises :      3 sets

July 14 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 2
                           130 1 x 2
                           135 1 x 1
                           145 1 x 1 (PR)
                           140 1 x 1
                           115 2 x 7
               Pull Ups :      5 sets
      DB Overhead Press :   30 3 x 5
                            25 2 x 7
 DB Side Lateral Raises :      3 sets
        Tricep Pushdown :      3 sets
               DB Curls :      3 sets

July 11 2016
                 Squats :   95 1 x 8
                           115 1 x 8
                           135 1 x 6
                           155 1 x 5
                           135 1 x 5
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 4
                           120 2 x 5
                           115 2 x 5
     Hanging Leg Raises :      3 sets
               DB Press :   40 1 x 8
                            45 4 x 5
                            35 1 x 8
                DB Rows :   45 3 x 8

July 8 2016
            Bench Press :   95 1 x 5
                           115 2 x 7
                           115 3 x 5
               Pull Ups :      5 sets
      DB Overhead Press :   30 5 sets
           Lat Pulldown :      5 sets
 DB Side Lateral Raises :      5 sets

July 5 2016
      DB Overhead Press :   30 4 x 6
           Arnold Press :   25 2 x 6
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 1 x 5
                           225 1 x 5
                           205 2 x 5
                           135 1 x 8
               Pull Ups :      2 sets
      BB Overhead Press :      4 sets
   BB Behind Neck Press :      4 sets
        BB Front Raises :      4 sets
        BB Upright Rows :      4 sets

July 3 2016
               Deadlift :  135 1 x 8
                           185 2 x 5
                           205 2 x 5
                           185 1 x 5
                           155 1 x 5
                           135 1 x 5
               DB Press :   40 3 sets
                            50 2 sets
               TRX Rows :      4 sets
           Lat Pulldown :      5 sets
             Face Pulls :      4 sets

July 2 2016
            Bench Press :   95 1 x 5
                           115 2 x 5
                           120 1 x 5
                           120 1 x 4
                           115 2 x 5
                            95 1 x 5
               Pull Ups :      5 sets
       DB Incline Press :   35 5 sets
           Lat Pulldown :      5 sets
              Cable Fly :      4 sets

June 30 2016
            Bench Press :   95 1 x 5
                           115 1 x 6
                           115 1 x 5
                           120 1 x 4
                           120 1 x 3
                           115 2 x 5
                            95 1 x 5
               Pull Ups :      3 sets
       DB Incline Press :   35 3 sets
                            40 3 sets
           Lat Pulldown :      5 sets
      BB Overhead Press :   25 2 sets
   BB Behind Neck Press :   25 2 sets
        BB Front Raises :   25 2 sets
        BB Upright Rows :   25 2 sets

June 26 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           120 2 x 5
                           120 1 x 3
                           105 1 x 6
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 1 x 5
                           225 1 x 4
                           185 1 x 8
                           135 1 x 8
           Arnold Press : 27.5 5 x 5
           Lat Pulldown :      5 sets
               DB Press :   40 5 sets

June 24 2016
                 Squats :  135 2 x 5
                           145 3 x 5
               Pull Ups :      5 sets
                   Dips :      5 sets
                BB Rows :   75 5 sets
       DB Incline Press :   35 5 sets

June 21 2016
            Bench Press :  115 2 x 5
                           120 2 x 5
                           115 2 x 5
                            95 1 x 8
           Lat Pulldown :      6 sets
             Cable Rows : 42.5 5 sets
           Arnold Press :   25 5 sets
              Cable Fly :      4 sets
    DB Rear Delt Raises :      4 sets

June 20 2016
               Deadlift :  135 1 x 8
                           185 1 x 5
                           205 2 x 5
                           215 3 x 5
                DB Rows :   35 5 x 10
               Pull Ups :      6 sets

June 17 2016
            Bench Press :   95 1 x 6
                           115 2 x 5
                           120 1 x 5
                           115 2 x 5
               Pull Ups :      4 sets
               Deadlift :  135 2 x 8
                           185 2 x 6
                           205 2 x 5
       DB Incline Press :   35 5 x 8

June 10 2016
                 Squats :      4 x 135
               Pull Ups :      5 sets
          Incline Press :   95 4 x 6
            Bench Press :   95 1 x 5
                           115 2 x 5
                           110 2 x 5
                            95 1 x 7
             Cable Rows : 42.5 1 x 8
                            50 4 x 8

June 5 2016
               Pull Ups :      5 sets
            Bench Press :   95 1 x 5
                           120 1 x 5
                           125 1 x 5
                           125 1 x 4
                           120 1 x 4
                           115 1 x 5
                            95 1 x 8
              Cable Fly :      5 sets
               TRX Rows :      4 sets

June 3 2016
            Bench Press :   95 1 x 5
                           120 5 x 5
                            95 1 x 8
                DB Rows :   35 1 x 8
                            40 2 x 10
                            45 3 x 8
      BB Overhead Press :   45 1 x 5
                            55 1 x 5
                            65 1 x 5
                            70 1 x 4
                            55 1 x 6
           Lat Pulldown :   70 1 x 8
                            80 1 x 5
                            90 1 x 5
                           100 1 x 5
                            80 2 x 8

May 27 2016
            Bench Press :   95 1 x 5
                           115 5 x 5
                            95 1 x 8
               DB Press :   35 5 x 8
                DB Rows :   35 5 x 8
      BB Overhead Press :   25 2 sets
   BB Behind Neck Press :   25 2 sets
        BB Front Raises :   25 2 sets
        BB Upright Rows :   25 2 sets

May 26 2016
               Pull Ups :      3 sets
                   Dips :      3 sets
               DB Press :   40 5 x 8
        Tricep Pushdown :      5 x f
           Lat Pulldown :   85 5 sets
                BB Rows :   65 5 sets
 DB Side Lateral Raises :      5 sets

May 20 2016
               Deadlift :  135 1 x 6
                           185 1 x 5
                           225 2 x 5
                           185 3 x 7
                           135 1 x 8
               Pull Ups :      5 sets
              Ring Dips :      5 sets

May 19 2016
            Bench Press :   95 1 x 5
                           115 4 x 5
                            95 1 x f
      BB Overhead Press :      4 sets
   BB Behind Neck Press :      4 sets
        BB Front Raises :      4 sets
        BB Upright Rows :      4 sets
               DB Curls :      3 sets

May 18 2016
                 Squats :  115 1 x 5
                           135 1 x 5
                           155 4 x 5
                           135 1 x 8
               Pull Ups :      2 sets
           Lat Pulldown :      5 sets
      BB Rear Delt Rows :   55 5 sets
                   Dips :      4 sets
 DB Side Lateral Raises :      3 sets

May 17 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           120 2 x 5
                           125 1 x 3
                           120 2 x 4
                            95 1 x 8
          Incline Press :   95 3 x 5
                               2 x 6
       DB Decline Press :   30 5 sets
      DB Overhead Press : 22.5 5 sets
              Cable Fly :      5 sets
        Tricep Pushdown :      5 sets
      BB Skull Crushers :      5 sets

May 15 2016
               Pull Ups :      3 sets
                   Dips :      3 sets
               Deadlift :  135 1 x 8
                           185 1 x 6
                           205 4 x 5
                           185 1 x 6
                           135 1 x 6
               Chin Ups :      3 sets
           Lat Pulldown :   70 4 sets
    DB Rear Delt Raises :   65 4 sets

May 13 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 4
                           120 1 x 5
                           115 2 x 5
                            95 1 x 6
      DB Overhead Press :   25 1 x 8
                            30 1 x 8
       DB Incline Press :   35 2 x 6
               DB Press :   40 1 x 6
              Cable Fly : 12.5 4 x f
        Tricep Pushdown : 22.5 3 x f
             Face Pulls :   15 3 x f

May 10 2016
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 5 x 5
           Lat Pulldown :   85 5 sets
             Cable Rows :   85 5 sets
            Bench Press :   95 1 x 5
                           115 4 x 5
                            95 1 x 8

May 3 2016
               Pull Ups :      2 sets
               Chin Ups :      3 sets
            Bench Press :   95 1 x 8
                           115 1 x 6
                           125 1 x 5
                               1 x 3
                           115 2 x 6
                               1 x 5
                            95 1 x 8
                 Squats :  115 1 x 8
                           135 1 x 5
                           165 3 x 5
                           135 1 x 8
      BB Rear Delt Rows :   65 5 sets
     DB Rear Delt Raise :      3 sets

May 2 2016
               Deadlift :  135 1 x 8
                           185 1 x 5
                           205 1 x 5
                           225 1 x 5
                               1 x 3
                           185 3 x 7
               DB Press :   40 2 sets
                            35 4 sets
      DB Overhead Press :   25 5 sets
               Pull Ups :    A 3 sets
                   Dips :    A 3 sets
           Pendlay Rows :   75 5 x 8
    DB Rear Delt Raises :      4 sets

April 29 2016
            Bench Press :   95 1 x 5
                           115 5 x 5
                            95 1 x 8
      BB Overhead Press :   45 1 x 8
                            55 5 x 8
               Pull Ups :      4 sets
    DB Rear Delt Raises :      4 sets

April 26 2016
      BB Overhead Press :   45 1 x 5
                            65 1 x 5
                            82 1 x 2
                            90 1 x 1
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 1 x 5
                           225 1 x 5
            Bench Press :   95 1 x 5
                           115 1 x 5
                           130 1 x 4
          Incline Press :   45 1 x 5
                            65 1 x 5
                            95 1 x 7
                           105 1 x 5
                 Squats :  115 1 x 5
                           135 1 x 5
                           175 1 x 5
           Pendlay Rows :   75 1 x 5
                           115 1 x 5
                            95 2 x 7

April 21 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 3
                           120 1 x 4
                           115 1 x 4
                           110 1 x 6
                            95 1 x 7
                 Squats :  115 1 x 5
                           135 1 x 5
                           155 1 x 5
                           175 1 x 3
                           155 1 x 5
                           145 3 x 5
                BB Rows :   65 1 x 5
                            85 1 x 5
                            95 5 x 5
      BB Rear Delt Rows :   65 4 x 10

April 19 2016
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 1 x 5
                           225 1 x 5
                           225 1 x 4
                           205 1 x 5
                           185 2 x 5
                           155 1 x 7
                           135 1 x 7
      BB Rear Delt Rows :   45 1 x 8
                            65 5 x 8
           Lat Pulldown :   70 5 sets
          Incline Press :   65 1 x 5
                            95 5 x 5
               DB Press :   40 2 x 8

April 18 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 2 x 5
                           125 1 x 4
                           115 1 x 5
                           115 1 x 4
             Cable Rows :   85 3 x 12
                           100 2 x 8
      BB Overhead Press :      4 sets
   BB Behind Neck Press :      4 sets
        BB Front Raises :      4 sets
        BB Upright Rows :      4 sets
           Lat Pulldown :   70 1 x 8
                            85 2 x 8
                           100 1 x 8
                            85 1 x f
      BB Rear Delt Rows :   45 5 sets

April 16 2016
            Bench Press :  115 1 x 5
                           125 1 x 5
                           125 1 x 4
                           120 2 x 5
                           120 1 x 4
                           115 1 x 4
                            95 2 x f
      DB Overhead Press : 27.5 2 x 5
                            25 3 x 6
           Arnold Press :   15 3 sets
Close Grip Lat Pulldown :   60 4 x f
 DB Side Lateral Raises :      3 sets
    DB Rear Delt Raises :      3 sets
             Face Pulls :      3 sets

April 15 2016
              10 km run

April 14 2016
      BB Overhead Press :   45 1 x 5
                            65 1 x 5
                            75 1 x 2
                            80 1 x 2
                            75 1 x 3
                            70 1 x 5
                            65 1 x 5
                            60 1 x 6
      DB Overhead Press : 27.5 5 x 5
                            25 5 x f
 DB Side Lateral Raises
    DB Rear Delt Raises
DB Front Lateral Raises

April 13 2016
                 Squats :  115 1 x 8
                           135 1 x 5
                           155 1 x 5
                           175 5 x 5
                           135 1 x 8
               Pull Ups :      4 sets
              Leg Curls :   50 5 sets
              DB Lunges :   70 4 sets
                   Dips :      4 sets

April 12 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 1 x 2
                           120 2 x 4
                           115 2 x 4
                            95 1 x 6
       DB Incline Press :   40 1 x 8
                            45 3 x 5
                            40 3 x f
              Cable Fly : 12.5 5 x f
      BB Skull Crushers :      3 sets

April 11 2016
               Deadlift :  135 1 x 8
                           185 1 x 5
                           205 1 x 5
                           225 5 x 5
               Pull Ups :      4 sets
           Lat Pulldown :      8 sets
             Cable Rows :      5 sets
               DB Curls :      3 sets

April 9 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           135 1 x 1
                           140 1 x 1 (PR)
                           115 1 x 5
      BB Overhead Press :   45 1 x 8
                            65 3 x 5
                            55 3 x 8
           Front Squats :   95 3 x 8
                           105 1 x 5
                           115 1 x 5
      DB Overhead Press :   25 4 x 10
   BB Behind Neck Press :   25 4 x 10
        BB Front Raises :   25 4 x 10
        BB Upright Rows :   25 4 x 10
 DB Side Lateral Raises :      3 sets

April 8 2016
               Deadlift :  135 1 x 5
                           185 1 x 5
                           205 1 x 3
                           225 1 x 3
                           235 1 x 1
                           205 4 x 5
                           185 1 x 5
                           135 1 x 8
               Pull Ups :      4 sets
             Cable Rows :   85 5 sets
           Lat Pulldown :      5 sets
               DB Curls :      3 sets

April 7 2016
                 Squats :   95 1 x 8
                           115 1 x 5
                           135 1 x 5
                           155 1 x 5
                           165 5 x 5
                DB Rows :   30 1 x 8
                            35 5 x 8
 DB Side Lateral Raises :      4 sets

April 6 2016
            Bench Press :   95 1 x 5
                           120 6 x 5
       DB Incline Press :   35 1 x 8
                            45 5 x 5
                   Dips :      4 x f
              Cable Fly : 12.5 5 sets
        Tricep Pushdown :      3 sets
           French Press :      3 sets

April 4 2016
      BB Overhead Press :   30 1 x 8
                            50 1 x 5
                            60 1 x 5
                            70 2 x 5
                            60 3 x 5
      DB Overhead Press :   25 4 x 10
   BB Behind Neck Press :   25 4 x 10
        BB Front Raises :   25 4 x 10
        BB Upright Rows :   25 4 x 10
 DB Side Lateral Raises :      3 sets
    DB Rear Delt Raises :      3 sets

April 3 2016
               Deadlift :  135 1 x 8
                           185 1 x 5
                           205 1 x 5
                           215 4 x 5
                           185 1 x 8
               Pull Ups :      2 sets
             Cable Rows :   85 5 sets
           Lat Pulldown :   70 8 sets
  Straight Arm Pulldown :      3 sets
               DB Curls :      3 sets

April 2 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           120 5 x 5
                           115 1 x 4
                            95 1 x f
       DB Incline Press :   35 5 x f
              Cable Fly : 12.5 5 x f
                   Dips :      4 x f
        Tricep Pushdown :   25 3 sets

April 1 2016
                 Squats :   95 1 x 8
                           115 1 x 8
                           135 1 x 5
                           155 3 x 5
                           160 1 x 5
                           165 1 x 5
               Pull Ups :      4 sets
                DB Rows :   35 5 x 8
           Lat Pulldown :   70 5 x f
              DB Lunges :      4 sets
               DB Curls :      3 sets
             Face Pulls :      4 sets

March 31 2016
            Bench Press :   95 1 x 8
                           115 4 x 6
                           115 1 x 4
                            95 1 x f
                   Dips :      4 sets
               DB Press :   35 5 sets
      BB Overhead Press :   20 4 sets
   BB Behind Neck Press :   20 4 sets
        BB Front Raises :   20 4 sets
        BB Upright Rows :   20 4 sets

March 29 2016
               Pull Ups :      4 x f
               Deadlift :  135 1 x 8
                           185 1 x 5
                           215 2 x 5
                           205 1 x 5
                           195 1 x 3
                           135 1 x 8
      DB Overhead Press :   25 1 x 8
                            30 5 x 6

March 28 2016
            Bench Press :   95 1 x 8
                           120 2 x 5
                           120 2 x 4
                           115 2 x 5
                 Squats :   95 1 x 8
                           115 1 x 8
                           135 1 x 5
                           155 4 x 5
               DB Press :   40 5 x 6
              DB Lunges :      5 sets

March 24 2016
            Bench Press :   95 1 x 8
                           120 3 x 5
                           120 1 x 4
                           115 1 x 5
                           105 1 x f
                            95 1 x f
       DB Incline Press :   30 1 x 8
                            35 1 x 8
                            40 2 x 6
                            30 2 x f
              Cable Fly :  7.5 4 x f
                          12.5 4 x f

March 23 2016
               Deadlift :  135 1 x 8
                           185 1 x 5
                           215 5 x 5
                           135 1 x 8
               Pull Ups :      4 x f
Close Grip Lat Pulldown :   70 2 x 8
                            85 3 x d
           Lat Pulldown :   70 5 x f
                DB Rows :      5 sets
               DB Curls :      3 sets
               BB Curls :      3 sets

March 22 2016
      DB Overhead Press :   25 2 x 10
                            30 1 x 8
                            35 2 x 5
                          27.5 2 x f
      BB Overhead Press :   25 4 sets
   BB Behind Neck Press :   25 4 sets
        BB Front Raises :   25 4 sets
        BB Upright Rows :   25 4 sets
             Face Pulls :   25 5 sets
 DB Side Lateral Raises :   25 5 sets

March 21 2016
                 Squats :   95 1 x 6
                           115 1 x 5
                           135 1 x 5
                           155 5 x 5
              DB Lunges :   70 4 sets
      Romanian Deadlift :  135 1 x 10 (e)
                           145 3 x 10 (e)

March 20 2016
              10 km run
            Bench Press :   95 2 x 5
                           120 2 x 5
                           120 1 x 4
                           115 2 x 5
              Cable Fly :   15 4 x f
               DB Press :   40 3 x 8
                            45 2 x 6
                            30 1 x 6
     Front Plate Raises :   25 4 x f
                   Dips :      4 x f

March 19 2016
               8 km run
               Deadlift :  135 1 x 5
                           205 5 x 5
               Pull Ups :      4 x f
             Cable Rows :   85 5 x 10
           Lat Pulldown :   85 3 x 8
                            70 2 x 8
  Straight Arm Pulldown :      4 sets
               DB Curls :      3 sets

March 18 2016
      BB Overhead Press :   65 4 x 5
                            60 1 x 5
                            55 1 x 5
      BB Overhead Press :   25 4 sets
   BB Behind Neck Press :   25 4 sets
        BB Front Raises :   25 4 sets
        BB Upright Rows :   25 4 sets

      DB Overhead Press :   30 5 x f
 DB Side Lateral Raises :      5 sets

March 17 2016
                 Squats :   95 1 x 8
                           115 1 x 8
                           135 1 x 5
                           155 5 x 5
                           135 1 x 8
              DB Lunges :   70 4 sets
         Leg Extensions :   40 4 x 12
                            50 3 x f
      Romanian Deadlift :  135 5 x 8 (e)

March 16 2016
            Bench Press :   95 2 x 5
                           115 5 x 5
              Cable Fly :   15 4 x f
                   Dips :      4 x 8
               DB Press :   35 1 x 8
                            40 4 x 6
                            30 1 x f
     Front Plate Raises :   25 4 x f
      BB Skull Crushers

March 14 2016
               Deadlift :  135 2 x 5
                           185 1 x 3
                           205 1 x 3
                           225 1 x 1
                           245 1 x 1
                           265 1 x 1 (PR)
               Pull Ups :      4 x f
             Cable Rows :   85 5 x 10
           Lat Pulldown :   85 2 x 8
                            70 3 x 8

March 12 2016
            Bench Press :   95 1 x 5
                           115 5 x 5
                            95 1 x 8
                            95 1 x 7
              Cable Fly : 12.5 4 x f
               DB Press :   35 5 x f
      Front Plate Raise :   25 3 x f

March 11 2016
      BB Overhead Press :   65 1 x 5
                            60 4 x 6
                 Squats :   95 1 x 8
                           115 1 x 6
                           135 1 x 5
                           150 3 x 5
                           145 2 x 5
      BB Overhead Press :   25 4 sets
   BB Behind Neck Press :   25 4 sets
        BB Front Raises :   25 4 sets
        BB Upright Rows :   25 4 sets
 DB Side Lateral Raises :      5 sets

March 9 2016
               Deadlift :  120 1 x 5
                           170 1 x 5
                           190 1 x 5
                           200 1 x 5
                           210 4 x 5
               Pull Ups :      4 x f
                BB Rows :   65 4 x 12
           Lat Pulldown :   85 2 x 8
                            70 3 x 8
             Cable Rows :   85 5 x 10

March 8 2016
            Bench Press :   95 1 x 8
                           115 5 x 5
                            95 1 x 8
              Cable Fly : 12.5 4 x f
       DB Incline Press :   35 5 x f
     Front Plate Raises :   25 4 x f
      BB Skull Crushers :      3 sets
 DB Side Lateral Raises :      3 sets
    DB Rear Delt Raises :      3 sets

March 7 2016
            Bench Press :   95 1 x 8
                           120 4 x 5
                           120 1 x 4
                 Squats :   95 1 x 8
                           115 1 x 5
                           135 2 x 5
                           145 4 x 5
               Pull Ups :      3 x f
               Push Ups :      3 x f

March 6 2016
               Deadlift :  135 2 x 5
                           205 5 x 5
               Pull Ups :      4 x f
           Lat Pulldown :   70 3 x 8
                            60 2 x 8
                DB Rows :   35 5 x 10
               DB Curls :      3 sets

March 4 2016
            Bench Press :   95 1 x 8
                           115 5 x 5
              Cable Fly :   15 4 x f
               Push Ups :      4 x f

       DB Incline Press :   30 1 x 10
                            35 2 x 8
                            35 1 x 6
                            35 1 x 4
     Front Plate Raises :   25 4 x f

March 3 2016
                 Squats :  115 5 x 10
         Leg Extensions :   50 1 x 20
                            60 2 x 15
                            60 1 x 12
              DB Lunges :   70 4 x 8
                  Cores

March 2 2016
   BB Behind Neck Press :   35 2 x 10
                            25 2 x 10
      BB Overhead Press :   35 2 x 10
                            25 2 x 10
        BB Front Raises :   35 2 x 10
                            25 2 x 10
        BB Upright Rows :   35 2 x 10
                            25 2 x 10
      DB Overhead Press :   30 1 x 10
                            30 1 x 8
                            30 1 x 6
                          27.5 2 x 6
   Cable Lateral Raises :    5 4 x 10
             Face Pulls :   20 4 x f

March 1 2016
               Deadlift :  135 2 x 8
                           185 1 x 5
                           205 5 x 5
               Pull Ups :      4 x f
               Chin Ups :      3 x f
           Lat Pulldown :   70 1 x 8
                            85 1 x 8
                            70 3 x 8
             Cable Rows :   85 5 x 10
               DB Curls :      3 sets

February 29 2016
            Bench Press :   95 1 x 8
                           115 3 x 5
                           115 2 x 4
               DB Press :   40 3 x 8
                            40 2 x 6
              Cable Fly : 12.5 4 x f
                           7.5 3 x f
            Bench Press :   95 2 x 4
                            85 3 x 5
        Tricep Pushdown :      3 sets
      BB Skull Crushers :      3 sets
           French Press :      3 sets

February 26 2016
               Deadlift :   95 2 x 6
                           185 1 x 5
                           205 5 x 5
               Pull Ups :      4 x f
                DB Rows :   35 5 x 10
           Lat Pulldown :   70 1 x 8
                            85 2 x 8
                            70 2 x 8
             Cable Rows :   70 1 x 8
                            85 3 x 8
                            70 1 x 8
               DB Curls :      3 sets

February 25 2016
            Bench Press :   95 2 x 6
                           115 1 x 5
                           120 1 x 4
                           120 1 x 3
                           105 1 x 6
       DB Incline Press :   30 5 x f
              Cable Fly :  7.5 3 x 8
                          12.5 3 x 8
            Bench Press :   95 3 x 6
                           115 1 x 4
             Face Pulls :      3 sets
      BB Skull Crushers :      3 sets
        Tricep Pushdown :      3 sets

February 23 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 3
                           120 1 x 4
                           115 2 x 5
              Cable Fly : 12.5 4 x f
               Push Ups :      9 x f
       DB Incline Press :   30 1 x 10
                            30 3 x 8
              Cable Fly :  7.5 4 x f
     Front Plate Raises :   25 4 x 15

February 22 2016
                 Squats :   95 1 x 8
                           115 1 x 6
                           140 1 x 5
                           145 1 x 5
                           150 3 x 5
              DB Lunges :   60 4 x 14
              Leg Curls :   50 4 x 10
            Calf Raises :   60 3 x 30

February 21 2016
               Deadlift :  135 1 x 5
                           155 1 x 5
                           185 1 x 5
                           205 4 x 5
               Pull Ups :      4 x f
             Cable Rows :   85 4 x 12
           Lat Pulldown :   70 2 x 10
                            70 2 x f
          Landmine Rows :   35 4 x 10
    DB Rear Delt Raises :  7.5 4 x f

February 20 2016
      BB Overhead Press :   45 1 x 8
                            65 1 x 6
                            75 1 x 4
                            70 1 x 4
                            65 2 x 5
   Cable Lateral Raises :  7.5 1 x 15
                             5 3 x 15
      DB Overhead Press :   25 4 x 10
        BB Upright Rows :   25 4 x 10
        BB Front Raises :   25 4 x 10
    DB Rear Delt Raises :  7.5 3 x f

February 19 2016
                 Squats :   95 1 x 6
                           115 1 x 6
                           135 1 x 5
                           140 4 x 5
              Leg Press :   90 2 x 20
                            90 2 x 15
              Leg Curls :   30 2 x 15
                            40 2 x 15
            Calf Raises :   30 3 x 30

February 18 2016
               Deadlift :  135 2 x 5
                           155 1 x 5
                           175 1 x 5
                           185 1 x 5
                           195 2 x 5
           Lat Pulldown :   80 2 x 10
                            80 2 x 8 > d
             Cable Rows :   85 2 x 12
                            85 2 x 10
      BB Rear Delt Rows :   45 4 x 10
               TRX Rows :      4 x f

February 17 2016
            Bench Press :   95 2 x 5
                           120 3 x 5
                           120 1 x 4
                           120 1 x 3
                            95 1 x 7
              Cable Fly : 12.5 4 x 10
               Push Ups :      4 x f
                   Dips :      4 x f

February 13 2016
      Romanian Deadlift :   95 1 x 10 (e)
                           115 3 x 8  (e)
           Front Squats :   65 2 x 10
                            85 3 x 10

February 12 2016
            Bench Press :   95 1 x 5
                           115 5 x 5
                            95 1 x 6
       DB Incline Press :   30 3 x 10
               DB Press :   35 3 x 8
              Cable Fly : 12.5 3 x 10
                           7.5 3 x 8
        Tricep Pushdown :      5 sets
           French Press :      3 sets
      BB Skull Crushers :      3 sets

February 11 2016
               Pull Ups :      4 x f
               Deadlift :  135 1 x 8
                           185 1 x 5
                           205 1 x 5
                           225 1 x 2
                           205 2 x 5
             Face Pulls :   20 5 x f
               Pull Ups :      4 x f
                BB Rows :   65 5 x 12
Close Grip Lat Pulldown :   70 1 x 10
                            80 1 x 8
                            70 2 x 8 > d

February 10 2016
                 Squats :   95 2 x 6
                           115 1 x 5
                           135 4 x 5
      Romanian Deadlift :  135 2 x 10
                           155 2 x 10
              DB Lunges :   60 4 x 10
         Leg Extensions :   40 4 x 20
              Leg Press :   90 3 x 25
            Calf Raises :   40 3 x 30

February 9 2016
            Bench Press :   95 2 x 6
                           115 1 x 5
                           115 2 x 4
                           105 1 x 6
                           105 1 x 5
      BB Overhead Press :   55 1 x 5
                            60 1 x 5
                            65 1 x 3
                            60 1 x 3
                            55 2 x 5
 DB Side Lateral Raises :   15 2 x 8
                            10 2 x 10 > d
     Front Plate Raises :   25 4 x f
     DB Clean and Press :   15 1 x 10
                            20 2 x 10
                          22.5 1 x 10
                 DB Fly :   10 1 x 10
                            15 2 x 10
              Cable Fly : 12.5 3 x 8

February 8 2016
               Deadlift :  135 2 x 6
                           185 5 x 5
           Lat Pulldown :   80 1 x 10
                            90 1 x 10
                            90 1 x 8 > d
                            80 1 x 8 > d
             Cable Rows :   85 1 x 10
                           100 1 x 10
                           100 1 x 8
                            85 1 x 10
      BB Rear Delt Rows :   25 1 x 8
                            35 1 x 8
                            45 2 x 10
               Chin Ups :      3 x f
Close Grip Lat Pulldown :   70 1 x f

February 7 2016
            Bench Press :   95 2 x 6
                           105 1 x 5
                           115 2 x 5
                           105 2 x 5
              Cable Fly :   10 4 x 10
               Push Ups :      4 x f
                   Dips :      4 x f

February 6 2016
      Romanian Deadlift :  135 2 x 10
                           155 2 x 8
           Front Squats :   65 5 x 8

February 5 2016
            Cable Curls : 22.5 1 x 50
                          17.5 1 x 40
                          17.5 1 x 30
                          17.5 1 x 20
                          17.5 1 x 10
        Tricep Pushdown : 27.5 1 x 50
                          27.5 1 x 40
                          27.5 1 x 30
                          27.5 1 x 20
                          27.5 1 x 10
               BB Curls :   25 1 x 10
                            20 1 x 20
                            20 1 x 30
                            20 1 x 40
                            20 1 x 50
      BB Skull Crushers :   25 1 x 10
                            20 1 x 20
                            20 1 x 30
                            20 1 x 40
                            20 1 x 50

February 4 2016
               Pull Ups :      4 x f
                BB Rows :   50 1 x 10
                            60 1 x 10
                            70 2 x 10
  Straight Arm Pulldown :   30 2 x 20
                            25 2 x 20
             Cable Rows :   30 4 x 20
Close Grip Lat Pulldown :   60 1 x 10
                            70 1 x 10
                            70 2 x 8 > d
             Cable Rows :   70 1 x 8
                            85 1 x 8
                            85 2 x 8 > d

February 3 2016
                 Squats :   95 1 x 8
                           115 1 x 5
                           135 1 x 5
                           135 1 x 4
                           115 2 x 5
      Romanian Deadlift :  115 2 x 10
                           135 2 x 10
         Leg Extensions :   50 2 x 20
                            50 2 x 12
              DB Lunges :   60 4 x 20
              Leg Press :   90 2 x 10
                            90 1 x 20
            Calf Raises :   40 3 x 30

February 2 2016
      BB Overhead Press :   45 1 x 10
                            35 1 x 10
                            25 2 x 10
   BB Behind Neck Press :   45 1 x 10
                            35 1 x 10
                            25 2 x 10
        BB Front Raises :   45 1 x 5
                            35 1 x 5
                            25 2 x 10
        BB Upright Rows :   45 1 x 10
                            35 1 x 10
                            25 2 x 10
            Bench Press :   65 1 x 8
                            95 1 x 5
                           115 1 x 3
                           135 1 x 1
                            95 2 x 8
 DB Side Lateral Raises :    5 1 x 10
                            10 1 x 10
                          12.5 1 x 10
                            15 1 x 10
     Front Plate Raises :   25 4 x 10

February 1 2016
               Pull Ups :      2 x 6
                               2 x 5
                               1 x 4
      DB Overhead Press :   30 3 x 8
                               1 x 6
                               1 x 5
               Deadlift :  135 1 x 8
                           155 1 x 5
                           175 1 x 5
                           195 1 x 5
                           205 1 x 5
                           155 1 x 8
                           135 1 x 8
           Lat Pulldown :   70 1 x 8
                            85 3 x 8
                            70 1 x 8
               DB Curls :   15 2 x f
                            10 3 x f
             Cable Rows :   70 1 x 8
                            85 2 x 8
                           100 1 x 6
                           100 1 x d

January 30 2016
                 Squats :   95 1 x 8
                           115 1 x 5
                           135 1 x 5
                           115 1 x 5
                            95 1 x 8
            Bench Press :   95 1 x 5
                           115 2 x 5
                            95 2 x f
               Deadlift :  135 1 x 8
                           185 1 x 5
                           205 1 x 5
                           225 1 x 1
                           135 1 x f

January 27 2016
      DB Overhead Press :   30 4 x 6
                            25 4 x 6
      BB Overhead Press :   45 3 x 8
                            55 2 x 6
 DB Side Lateral Raises :   15 5 x d
    DB Rear Delt Raises :    5 3 x f

January 25 2016
               Deadlift :  135 1 x 7
                           185 2 x 5
                           185 1 x 7
                           135 1 x 10
               Pull Ups :      3 x 5
                             A 2 x 5
                DB Rows :   30 5 x 10
           Lat Pulldown :   70 1 x 8
                            80 3 x 8
                            70 1 x 8
             Cable Rows :   85 1 x 8
                           100 1 x 6
                            85 3 x 8
               DB Curls :   15 2 x f
               BB Curls :   25 3 x f

January 24 2016
            Bench Press :   95 1 x 5
                           115 2 x 5
                            95 2 x 10
               DB Press :   35 1 x 8
                            45 4 x 5
        Tricep Pushdown :   30 5 x f
      BB Skull Crushers :   25 3 x f
       Tricep Kickbacks :    5 2 x f
                 DB Fly :   15 3 x 10

January 23 2016
                 Squats :   95 1 x 5
                           115 1 x 5
                           135 1 x 5
                           135 1 x 3
                           115 1 x 6
                            95 1 x 10
              Leg Curls :   30 5 x 8
              DB Lunges :   30 5 sets
            Calf Raises :   40 5 x 10

January 22 2016
      DB Overhead Press :   30 4 x 6
           Arnold Press :   20 6 x f
                   Dips :      5 x 8
    DB Rear Delt Raises :  7.5 5 x f
 DB Side Lateral Raises :   10 5 x f

January 21 2016
               Deadlift :  135 1 x 6
                           155 1 x 5
                           175 1 x 5
                           195 1 x 3
                           215 1 x 1
                           225 1 x 1
                           135 1 x 10
               Pull Ups :      5 x 5
             Cable Rows :   85 1 x 8
                           100 2 x 8
                           120 1 x 6
                           100 1 x 6
           Lat Pulldown :   70 1 x 8
                            80 3 x 8
                            70 1 x 8
               DB Curls :   10 5 x f

January 19 2016
            Bench Press :   95 1 x 5
                           115 3 x 4
                            95 1 x 5
              Cable Fly : 12.5 3 x 10
                           7.5 3 x 8
               DB Press :   35 5 x 8
        Tricep Pushdown :   30 5 x f
           French Press :   25 3 x f

January 18 2016
                 Squats :   95 1 x 5
                           115 1 x 5
                           135 1 x 5
                           115 1 x 6
                            95 1 x 10
              Leg Curls :   30 1 x 8
                            40 3 x 6
                            50 1 x 5
            Calf Raises :   40 5 x 15

January 17 2016
      BB Overhead Press :   45 1 x 5
                            55 1 x 5
                            65 1 x 5
                            70 1 x 5
                            55 2 x 8
      DB Overhead Press :   25 1 x 5
                            25 4 x 6
           Arnold Press : 17.5 5 x 7
       Rear Delt Raises :    7 5 x f
         Lateral Raises :    7 5 x f

January 16 2016
               Deadlift :  135 1 x 5
                           155 1 x 5
                           175 1 x 5
                           185 1 x 3
                           205 1 x 1
                           155 2 x 5
           Lat Pulldown :   70 1 x 8
                            80 1 x 8
                            90 1 x 8
                           100 1 x 5
                            90 1 x 6
                            80 1 x 6
                            70 1 x 8
                DB Rows :   30 5 x 12
               DB Curls :   10 5 x f

January 15 2016
            Bench Press :   85 1 x 5
                            95 1 x 5
                           115 1 x 3
                           125 1 x 1
                           105 1 x 6
                            95 1 x 7
                 Squats :   95 1 x 5
                           115 1 x 5
                           135 2 x 5
                           115 2 x 5
                 Planks :      3 sets
           Mason Twists :      3 sets
             Leg Raises :      3 sets

January 14 2016
            Bench Press :   95 1 x 5
                           115 2 x 5
                           105 2 x 5
                            95 1 x f
              Cable Fly : 12.5 5 x f
               DB Press :   35 6 x f
               Push Ups :      5 x f
        Tricep Pushdown :   20 5 x f
           French Press :   25 3 x f
                            20 2 x f

January 12 2016
                   Dips :      5 x 8
      BB Overhead Press :   45 3 x 7
                            55 2 x 5
      DB Overhead Press :   25 3 x 6
                            20 2 x 7
 DB Side Lateral Raises :   10 3 x f
    DB Rear Delt Raises :   10 3 x f

January 11 2016
               Deadlift :  115 1 x 7
                           135 1 x 5
                           155 1 x 5
                           185 1 x 1
                           205 1 x 1
                           215 1 x 1
             Cable Rows :   35 1 x 8
                          42.5 1 x 8
                            50 1 x 8
                            60 1 x 5
               Pull Ups :      3 x 5
                             A 2 x f
                DB Rows :   30 1 x 10
                            35 4 x 8
               DB Curls :   15 2 x f
                            10 2 x f
           Lat Pulldown :   35 2 x 8
                          42.5 2 x 6
                            50 1 x 5

January 10 2016
            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 5
                           135 1 x 1
                           115 1 x 4
                            95 1 x f
              Cable Fly : 12.5 5 x 10
       DB Incline Press :   35 5 x 5
        Tricep Pushdown : 27.5 5 x f
       Tricep Kickbacks :    5 3 x f
      BB Skull Crushers :   30 3 x f

January 8 2016
                 Squats :   90 1 x 5
                           115 1 x 5
                           125 1 x 5
                           130 1 x 5
                           115 1 x 5
                            90 1 x 8
               Pull Ups :      5 sets
      BB Overhead Press :      5 sets
               Deadlift :      5 sets
               DB Curls

January 7 2016
      DB Overhead Press
                   Dips
 DB Side Lateral Raises
    DB Rear Delt Raises

January 5 2016
               Pull Ups :      5 x f
               Deadlift :  135 1 x 5
                           155 1 x 5
                           175 1 x 2
                           135 1 x 12
                DB Rows :   30 1 x 6
                            30 1 x 8
                            30 2 x 10
                            30 1 x 8
           Lat Pulldown :   90 1 x 5
                           100 1 x 5
                            90 1 x 5
                            70 1 x f
                           100 1 x d
               DB Curls :   15
                          12.5
                            10

January 4 2016
        Tricep Pushdown :      5 sets
         Leg Extensions :   50 1 x 5
                            60 1 x 5
                            70 1 x 5
                            80 1 x 5
                            90 1 x 5
            Bench Press :   95 1 x 5
                           105 1 x 5
                           115 1 x 5
                           125 1 x 2
                            95 1 x 10
      DB Overhead Press :   25 2 x 8
                          27.5 2 x 5
                          27.5 1 x 4

December 22 2015
               Pull Ups :      5 x f
            Bench Press :   85 1 x 10
                            95 1 x 5
                           105 1 x 5
                           115 1 x 5
                           125 1 x 2
                           130 1 x 1
                           135 1 x 1 (PR)
                           115 1 x f
                           105 1 x f
                            95 1 x f
               Deadlift :  135 1 x 5
                           155 1 x 5
                           175 1 x 4
                           135 1 x 10
      DB Overhead Press :   30 1 x 8
                            30 1 x 7
                            30 1 x 6
                            30 1 x 5
                            20 1 x f
               DB Curls

December 20 2015
               Pull Ups
    DB Rear Delt Raises
             Cable Rows
                 Squats
            Bench Press

December 19 2015
               Deadlift
               DB Press
           Lat Pulldown
        Tricep Pushdown
 DB Side Lateral Raises

December 16 2015
               Pull Ups
               DB Press
                   Dips
           Lat Pulldown
        Tricep Pushdown

December 14 2015
      DB Overhead Press
               Deadlift
             Cable Rows

December 13 2015
              17 km run

December 12 2015
          Back & Biceps

December 10 2015
                 Squats :  115 1 x 5
                           135 1 x 5
                           155 1 x 1 (PR)
                           135 2 x 5
                           105 1 x 8
                   Core

December 9 2015
            Bench Press :   65 1 x 10
                            95 1 x 5
                           115 1 x 5
                           125 1 x 2
                           105 1 x 5
                            95 2 x f
      DB Overhead Press :   25 2 x 8
                            30 2 x 6
                            20 1 x f
                   Dips :      1 x 12
                               2 x 8
                               2 x 5
              Cable Fly : 17.5 2 x f
        Tricep Pushdown
 DB Side Lateral Raises

December 7 2015
               Pull Ups :       1 x 7
                                1 x 6
                                1 x 5
                                1 x 4
                                1 x 4
               Deadlift :   135 1 x 5
                            185 1 x 5
                            205 1 x 2
                            225 1 x 1 (PR)
                            175 1 x 5
                            135 1 x 7
           Lat Pulldown
             Cable Rows
               DB Curls

December 5 2015
                   Back

December 4 2015
                  Chest

December 2 2015
                   Back

December 1 2015
                  Chest

November 28 2015
                   Dips :      4 x 8
                               1 x 7
            Bench Press :   65 1 x 10
                            95 1 x 5
                           105 1 x 5
                            95 2 x 8
      DB Overhead Press :   25 2 x 8
                            25 1 x 6
                            25 1 x 5
                            25 1 x 4
               DB Press :   35 4 x 8
                            35 1 x 6
      BB Skull Crushers :   35 5 x f
   Cable Lateral Raises
 DB Side Lateral Raises

November 27 2015
               Pull Ups :      3 x 5
                               1 x 4
                               1 x 3
                DB Rows :   35 7 x 8
           Lat Pulldown :   70 1 x 8
                            80 1 x 8
                            90 1 x 6
                           100 1 x 5
                            90 1 x 5
                            80 1 x 6
                            70 1 x 8
             Cable Rows :   85 4 x 8
                            70 2 x 8
               DB Curls :   15
                            10

November 25 2015
            Bench Press :   65 1 x 10
                            95 1 x 8
                           105 1 x 5
                           115 1 x 4
                           115 1 x 3
                           105 1 x 6
                            95 1 x 8
      DB Overhead Press : 27.5 2 x 8
                          27.5 1 x 6
                          27.5 1 x 5
                          27.5 1 x 4
           Arnold Press :   20 1 x 8
                            20 1 x 7
                            20 1 x 6
                            20 2 x 5
               DB Press :   40 1 x 6
                            35 2 x 8
                            35 2 x 6
    DB Rear Delt Raises
        Tricep Pushdown
 DB Side Lateral Raises

November 24 2015
               Pull Ups :      2 x 6
                               2 x 5
                               1 x 3
                             A 4 x 5
                DB Rows :   35 1 x 10
                            40 2 x 8
                            40 1 x 6
                            35 1 x 8
                            35 1 x 10
           Lat Pulldown :   70 1 x 8
                            80 1 x 8
                            90 1 x 6
                            80 2 x 8
                            70 1 x 8
             Cable Rows :   70 1 x 8
                            85 1 x 6
                            85 3 x 8
                            70 1 x 8
               DB Curls :   15
                            10

November 22 2015
            Bench Press :   65 1 x 10
                            95 1 x 8
                           105 1 x 5
                           115 2 x 3
                           105 1 x 5
                            95 1 x 7
      DB Overhead Press : 27.5 2 x 8
                          27.5 1 x 6
                            25 3 x 5
            Bench Press :   95 1 x 5
                            95 2 x 8
                            95 1 x 6
        Tricep Pushdown
   Cable Lateral Raises
 DB Side Lateral Raises

November 20 2015
               Pull Ups :    A 5 sets
                DB Rows :      6 sets
           Lat Pulldown :      6 sets
             Cable Rows :      6 sets
               BB Curls

November 18 2015
               DB Press :   40 5 x 8
                            40 1 x 6
      DB Overhead Press :   30 2 x 6
                            30 1 x 4
                            25 2 x 6
                            25 1 x 5
                   Dips :      3 x 8
                               2 x 6
        Tricep Pushdown :      5 sets
 DB Side Lateral Raises
    DB Rear Delt Raises

November 17 2015
               Pull Ups :      1 x 6
                               2 x 5
                               1 x 4
                               1 x 3
                DB Rows :   35 1 x 8
                            40 2 x 6
                            35 2 x 8
                            35 1 x 12
           Lat Pulldown :   85 2 x 8
                           100 1 x 6
                            85 1 x 6
                            85 1 x 8
                            70 1 x 8
             Cable Rows :   85 5 x 8
                            70 1 x 8
               DB Curls

November 15 2015
                   Dips :      5 x 8
               Deadlift :  135 1 x 6
                           155 4 x 5
                           135 2 x f
               DB Press : 27.5 3 x 8
                            30 4 x 8
      DB Overhead Press :   20 1 x 12
                            25 5 x 8
        Tricep Pushdown :      5 sets

November 14 2015
               Pull Ups :      1 x 5
                               2 x 3
                             A 1 x 12
                             A 2 x 8
               TRX Rows :      5 x 8
           Lat Pulldown :   70 4 x 8
                            80 6 x 8
               BB Curls

November 12 2015
            Bench Press :   95 1 x 5
                           105 1 x 5
                           115 2 x 3
                           105 1 x 5
                            95 1 x 8
      DB Overhead Press : 27.5 1 x 8
                          27.5 1 x 6
                          27.5 1 x 5
                            25 1 x 6
                            25 1 x 5
                            20 2 x 8
                   Dips :      2 x 8
                               1 x 6
                               2 x 5
      BB Overhead Press :   45 1 x 6
                            55 1 x 5
                           145 1 x 6
                            40 2 x 5
 DB Side Lateral Raises : 12.5 2 x f
                            10 2 x f

November 11 2015
               Pull Ups :      2 x 6
                               1 x 5
             Cable Rows :   85 5 x 8
                            70 1 x 8
           Lat Pulldown :   80 1 x 8
                            90 2 x 6
                            80 1 x 8
                            80 1 x 6
                            70 1 x 8
                DB Rows :   35 5 x 8
               BB Curls

November 9 2015
               DB Press :   45 2 x 6
                            45 2 x 5
                            35 2 x 8
                            25 1 x 8
      DB Overhead Press :   25 2 x 6
                            25 1 x 5
                          22.5 2 x 8
                          22.5 1 x 6
                   Dips :      2 x 8
                               3 x 6
        Tricep Pushdown :      4 x d

November 8 2015
               Pull Ups :      1 x 7
                               1 x 6
                               2 x 5
                               2 x 4
                DB Rows :   40 4 x 8
                            35 2 x 8
           Lat Pulldown :   70 1 x 8
                            80 1 x 8
                            90 1 x 6
                            80 2 x 8
                            70 2 x 8
                BB Rows :   55 1 x 8
                            70 4 x 6
               DB Curls

November 7 2015
            Bench Press :   95 1 x 5
                           105 2 x 5
                           105 1 x 6
                           105 1 x 5
                            95 1 x 8
                            95 1 x 6
      DB Overhead Press : 27.5 1 x 8
                          27.5 2 x 6
                            25 2 x 6
                               1 x 5
                   Dips :      3 x 8
                               2 x 6
              Cable Fly : 12.5 5 x 8
                Triceps

November 4 2015
               Pull Ups :      1 x 7
                               1 x 6
                               2 x 5
                               2 x 4
             Cable Rows :   85 2 x 8
                            90 1 x 8
                           100 1 x 8
                            90 1 x 8
                            85 1 x 8
           Lat Pulldown :   70 1 x 8
                            80 1 x 8
                            90 1 x 6
                            80 2 x 8
                DB Rows :   35 2 x 8
                            30 3 x 8
               BB Curls

November 2 2015
            Bench Press :   95 1 x 5
                           105 1 x 5
                           115 1 x 3
                           105 1 x 6
                            95 1 x 7
                            95 1 x 6
       DB Incline Press :   30 2 x 8
                            30 1 x 6
                            30 2 x 5
      DB Overhead Press :   25 1 x 8
                            25 1 x 6
                            20 1 x 8
                            20 1 x 6
                            20 1 x 5
                   Dips :      1 x 10
                               2 x 8
                               2 x 6
              Cable Fly : 12.5 1 x 12
                               4 x 8
   Cable Lateral Raises
 DB Side Lateral Raises

October 31 2015
               Pull Ups :      1 x 7
                               2 x 5
                             A 3 x 8
               Deadlift :  135 1 x 8
                           155 2 x 5
                           175 1 x 5
                           135 1 x 8
           Lat Pulldown :  100 1 x 6
                            85 3 x 8
                            70 1 x 8
             Cable Rows :   85 3 x 8
                            70 2 x 8
               DB Curls

October 30 2015
               Pull Ups :      1 x 7
                               1 x 6
                               1 x 5
                               1 x 4
                             A 4 x 5
                DB Rows :   40 3 x 8
                            35 4 x 8
           Lat Pulldown :   80 1 x 8
                            70 4 x 8
                            60 1 x 8
             Cable Rows :   85 2 x 6
                            70 3 x 8
               DB Curls

October 29 2015
            Bench Press :   95 1 x 5
                           105 1 x 5
                           115 1 x 3
                           105 1 x 6
                           105 1 x 5
                            95 1 x 6
      DB Overhead Press :   25 5 x 8
                   Dips :      2 x 8
                               2 x 6
              Cable Fly : 12.5 4 x 12
                          12.5 1 x 8

October 27 2015
               Pull Ups :      1 x 7
                               2 x 5
                               2 x 4
             Cable Rows :  100 1 x 6
                            90 3 x 8
                            80 3 x 8
               Pull Ups :    A 5 x 5
                DB Rows :   30 1 x 10
                            35 2 x 8
                            30 3 x 8
           Lat Pulldown :   80 1 x 8
                            70 3 x 8
                            60 2 x 8
               DB Curls :      3 x f

October 26 2015
      DB Overhead Press :   25 1 x 8
                            30 3 x 8
                            30 1 x 5
                            25 1 x 8
                            25 1 x 6
               DB Press :   35 1 x 6
                            45 4 x 6
      BB Skull Crushers :   35 4 x f
        Tricep Pushdown :      4 x f
                   Dips :      5 x f
 DB Side Lateral Raises :      5 x f

October 24 2015
              Back & Bi

October 23 2015
            Chest & Tri

October 20 2015
               Pull Ups :      5 x 5
               Deadlift :  135 1 x 5
                           155 1 x 5
                           175 1 x 5
                           185 1 x 5
                           135 1 x 10
              Box Jumps
                DB Rows :   25 1 x 8
                            40 1 x 6
                            40 3 x 8
               DB Curls :   15 3 x f
                            10 3 x f

October 19 2015
            Bench Press :   85 1 x 5
                            95 1 x 5
                           105 1 x 5
                           110 1 x 4
                           105 1 x 4
                            95 1 x 8
      DB Overhead Press :   25 1 x 8
                            30 3 x 5
                            25 1 x 6
           French Press :   10 3 x f
        Tricep Pushdown :      3 x f
 DB Side Lateral Raises :   15 3 x f
                            10 3 x f

October 17 2015
              15 km run

October 16 2015
               Pull Ups :      5 x 5
             Cable Rows :  100 1 x 8
                            80 4 x 8
           Lat Pulldown :   75 5 x 8
               DB Curls :   15 3 x f

October 13 2015
               DB Press :   40 1 x 6
                            35 2 x 8
                            35 2 x 7
                   Dips :      1 x 10
                               1 x 9
                               2 x 8
                               1 x 7
       DB Incline Press : 22.5 1 x 12
                          22.5 1 x 10
                          22.5 1 x 8
                          22.5 1 x 6
      BB Skull Crushers :   20 4 x 8
        Tricep Pushdown :      3 x f

October 9 2015
               Pull Ups
             Cable Rows
           Lat Pulldown
                DB Rows
               DB Curls

October 7 2015
                   Dips
               DB Press
        Tricep Pushdown
 DB Side Lateral Raises

October 5 2015
                   Dips
            Bench Press
      DB Overhead Press
 DB Side Lateral Raises

September 30 2015
               Pull Ups
             Cable Rows
           Lat Pulldown
               DB Curls

September 29 2015
                   Dips
               DB Press
      DB Overhead Press
        Tricep Pushdown
 DB Side Lateral Raises

September 27 2015
               Pull Ups
              Box Jumps
            Bench Press
      BB Rear Delt Rows
                   Core
             Wall Stand

September 26 2015
              12 km run
               Pull Ups
      BB Rear Delt Rows

September 24 2015
                   Dips :      3 x f
               DB Press :      6 x 5
      BB Overhead Press :      5 x 5
                 DB Fly :      3 x f
        Tricep Pushdown

September 23 2015
               Pull Ups :      5 x 5
                DB Rows :      7 x 5
           Lat Pulldown :      6 x 5
               TRX Rows :      5 x f
               DB Curls
              Box Jumps

September 21 2015
                   Dips :      8 x 5
            Bench Press :      6 sets
      DB Overhead Press :      5 sets
        Tricep Pushdown
           French Press
 DB Side Lateral Raises

September 20 2015
              Back & Bi

September 18 2015
            Chest & Tri

September 17 2015
               Pull Ups
           Lat Pulldown
                DB Rows
               Deadlift
               BB Curls

September 12 2015
               Pull Ups
                   Dips
               Deadlift
      DB Overhead Press

September 12 2015
               Pull Ups
                   Dips
               Push Ups
                BB Rows
       DB Incline Press

September 10 2015
               Pull Ups
               Deadlift
      DB Overhead Press

September 9 2015
               Pull Ups
               TRX Rows
           Lat Pulldown
               BB Curls
               DB Curls

September 8 2015
            Bench Press
      DB Overhead Press
        Tricep Pushdown
           French Press

September 6 2015
               Pull Ups
                DB Rows
           Lat Pulldown
               DB Curls

September 5 2015
               DB Press
               Push Ups
        Tricep Pushdown
           French Press

September 4 2015
               DB Press
               Deadlift
               Pull Ups

August 27 2015
               Pull Ups :      1 x 6
                               1 x 5
                               1 x 4
                               1 x 3
                               1 x 2
                   Dips :      2 x 8
      DB Overhead Press :      6 x 5
               Deadlift :      6 x 5

August 25 2015
               Pull Ups :      3 x 5
               DB Press :      7 x 5
           Lat Pulldown :      6 x 5
             Cable Rows :      6 x 5
      DB Overhead Press :      6 x 5

August 20 2015
              15 km run
               Pull Ups :      3 x 5

August 17 2015
              13 km run

August 13 2015
               Pull Ups
                   Dips
            Bench Press
                DB Rows
           Lat Pulldown

August 11 2015
               Pull Ups
                   Dips
      DB Overhead Press
                DB Rows
           Lat Pulldown
              15 km run

August 10 2015
               Pull Ups
                   Dips
      BB Overhead Press
                DB Rows
           Lat Pulldown

August 8 2015
               DB Press :      7 x 5
             Cable Rows :      7 x 5
           Lat Pulldown :      7 x 5
               Pull Ups
                   Dips
              12 km run

August 7 2015
            Bench Press :   95 1 x 5
                           105 3 x 5
                           100 1 x 5
                            95 1 x 6
               Pull Ups:      1 x 4
                               2 x 3
                               1 x 2
                   Dips :      1 x 8
                               1 x 6
      DB Overhead Press : 22.5 5 x f
           French Press
        Tricep Pushdown
              Bro Curls

August 3 2015
            12.5 km run

August 1 2015
            Bench Press :   85 1 x 8
                            95 1 x 8
                           105 1 x 6
                           115 1 x 3
                           125 1 x 1 (PR)
               Pull Ups :      1 x 4
                               2 x 3
           Lat Pulldown :   80 2 x 8
                            80 3 x 6
                   Dips :      1 x 10
                               2 x 8
                               1 x 6
 DB Side Lateral Raises
               5 km run

July 30 2015
               Pull Ups:      2 x 3
                               1 x 2
                             A 2 x 8
                             A 2 x 6
                   Dips :      1 x 10
                               2 x 8
                               1 x 6
            Bench Press :   85 1 x 5
                            95 1 x 5
                           105 1 x 5
                           110 1 x 2
           Lat Pulldown :   80 2 x 8
                            80 3 x 6
      DB Overhead Press : 27.5 4 x 8
                            20 1 x f

July 29 2015
              15 km run

July 28 2015
               Pull Ups :      2 x 2
                               1 x 1
                   Dips
           French Press
               DB Press

July 26 2015
               Pull Ups:    A 3 x 8
                             A 2 x 6
                DB Rows :   30 1 x 8
                            30 4 x 10
           Lat Pulldown :   80 2 x 8
                            80 2 x 6
                            70 1 x 12
             Cable Rows :   80 2 x 8
                            80 3 x 10
                   Core
               TRX Rows

July 24 2015
               Pull Ups :    A 4 x 8
                             A 1 x 6
                   Dips :      3 x 10
                               1 x 8
               DB Press :   30 3 x 10
                            30 2 x 8
      DB Overhead Press : 22.5 3 x 10
                          22.5 2 x 8
        Tricep Pushdown :      3 x f

July 21 2015
              Full Body

July 17 2015
            Bench Press :   95 1 x 5
                           105 2 x 5
                           105 1 x 4
                           105 1 x 5
                            95 1 x 6
           Lat Pulldown :   90 2 x 6
                            80 2 x 8
                            80 1 x 7
                            70 1 x 8
      DB Overhead Press :   25 1 x 8
                          27.5 1 x 8
                            30 1 x 6
                            30 2 x 5
                   Dips :      1 x 10
                               2 x 8

July 16 2015
              15 km run

July 15 2015
              Full Body

July 13 2015
                   Back

July 11 2015
                  Chest

July 8 2015
               DB Press :   25 3 x 8
                            25 1 x 6
                            25 1 x 5
           Lat Pulldown :   90 1 x 6
                            80 1 x 8
                            80 1 x 7
                            80 1 x 6
                            70 1 x 8
                   Dips :      3 x 10
               Deadlift :  135 5 x 8
      DB Overhead Press :   25 2 x 8
                            25 1 x 7
                            25 1 x 6
                            25 1 x 5

July 6 2015
                   Dips :      3 x 10
                               1 x 8
               DB Press :   30 2 x 10
                            30 2 x 8
                            30 1 x 5
        Tricep Pushdown :      3 x f
 DB Side Lateral Raises
      DB Overhead Press

July 4 2015
               Pull Ups
      DB Overhead Press
           Lat Pulldown
             Cable Rows

July 3 2015
            Bench Press
           Lat Pulldown

July 2 2015
               Deadlift
                Pull Up
                   Dips
 DB Side Lateral Raises

June 30 2015
            Bench Press
               Pull Ups
                   Dips
                 Squats

June 28 2015
            Bench Press
        Tricep Pushdown
      DB Overhead Press
 DB Side Lateral Raises

June 26 2015
               Pull Ups
               Deadlift
           Lat Pulldown
             Cable Rows

June 25 2015
            Bench Press
        Tricep Pushdown
               DB Press

June 21 2015
               Deadlift
      DB Overhead Press
               Pull Ups
                   Dips
                 Squats
            Bench Press

June 20 2015
               Pull Ups
               DB Press
        Tricep Pushdown
                DB Rows

June 19 2015
               Pull Ups
            Bench Press
                 Squats
      DB Overhead Press
           Lat Pulldown

June 17 2015
               Pull Ups
                   Dips
      DB Overhead Press
             Cable Rows
           Lat Pulldown
 DB Side Lateral Raises

June 11 2015
              Full Body

June 9 2015
              Full Body

June 7 2015
           Lat Pulldown :   80 3 x 8
                            80 2 x 6
      DB Overhead Press :   25 4 x 8
                            25 1 x 5
               Pull Ups :    A 2 x 10
                             A 2 x 8
                             A 1 x 6
             Cable Rows :   75 5 x 8
               Deadlift :  135 3 x 8
                           155 2 x 5
        Tricep Pushdown :   30 3 x f
                DB Rows :   30 5 x 10

June 5 2015
           Lat Pulldown :   80 2 x 7
                            80 3 x 6
               Pull Ups:    A 1 x 10
                             A 2 x 8
                             A 1 x 7
                             A 1 x 6
             Cable Rows :   75 5 x 8
       DB Incline Press :   25 1 x 8
                            35 1 x 8
                            35 1 x 7
                            35 1 x 6
                            25 1 x 6

June 4 2015
               Pull Ups :    A 1 x 10
                             A 2 x 8
                             A 3 x 6
               Deadlift :  135 1 x 8
                           155 2 x 8
                           165 1 x 5
       DB Incline Press :   25 1 x 8
                            35 3 x 6
                          22.5 1 x 7

June 3 2015
               Pull Ups:    A 2 x 10
                             A 2 x 8
                             A 1 x 6
                   Dips :      1 x 8
                               1 x 6
                               1 x 10
                               1 x 8
       DB Incline Press :   25 1 x 8
                          27.5 1 x 8
                          27.5 2 x 6
                          22.5 1 x 8
        Tricep Pushdown :   35 3 x f

May 28 2015
               Pull Ups :    A 2 x 8
                             A 2 x 7
                             A 1 x 6
                   Dips :      3 x 8
                               2 x 7
                DB Rows :   25 2 x 12
                            30 1 x 12
                            30 2 x 10
           French Press :   30 1 x f
                            25 2 x f
                 Squats :   45 1 x 10
                            95 2 x 7
                            95 1 x 8
 DB Side Lateral Raises

May 26 2015
                Pull Up
                   Dips
               DB Press
               Deadlift
      DB Overhead Press
                   Core

May 25 2015
                Pull Up
                   Dips
            Bench Press
      DB Overhead Press
           Lat Pulldown
                   Core

May 22 2015
                Pull Up
                   Dips
            Bench Press
           Lat Pulldown
               Deadlift :  195 1 x 1 (PR)

May 21 2015
            Bench Press :   85 1 x 5
                            95 1 x 5
                           105 1 x 5
                            95 2 x f
               DB Press :   25 1 x 10
                            30 4 x 8
      DB Overhead Press :   25 5 x 8
        Tricep Pushdown :   40 3 x f
    DB Rear Delt Raises :   10 3 x f

May 20 2015
               Pull Ups:    A 3 x 8
                             A 2 x 6
                DB Rows :   30 5 x 10
               Deadlift :  135 1 x 5
                           155 3 x 5
                           175 1 x 5
           Lat Pulldown :   70 5 x 8
             Cable Rows :   80 2 x 6
                            75 3 x 8
               DB Curls :   10 1 x f
                            15 1 x f

May 16 2015
               Pull Ups :    A 3 x 8
                             A 2 x 6
                DB Rows :   30 5 x 10
           Lat Pulldown :   70 3 x 8
                            60 2 x f
             Cable Rows :   75 5 x 9
               BB Curls :   30 3 x f
               DB Curls :   10 1 x f

May 15 2015
            Bench Press
                   Dips
        Tricep Pushdown
         Shoulder Press
           French Press
         Lateral Raises

May 13 2015
               Pull Ups
           Lat Pulldown
             Cable Rows
                DB Rows
               DB Curls
                 Squats

May 11 2015
            Bench Press
         Shoulder Press
        Tricep Pushdown
                   Dips

May 10 2015
               Pull Ups :    A 5 x 8
           Lat Pulldown :   70 1 x 10
                            70 3 x 8
                            70 1 x 6
                            55 1 x 10

                            70 3 x f
             Cable Rows :   75 5 x 8
                            75 1 x 6
               BB Curls :   35 1 x 8
                            25 1 x 8
               DB Curls :   15 1 x f

May 8 2015
            Bench Press :   95 1 x 5
                           105 1 x 5
                           115 1 x 3
                            95 2 x f
      DB Overhead Press :   25 1 x 6
                            30 4 x 6
        Tricep Pushdown :   40 3 x f
                   Dips :      1 x 10
                               2 x 8
                               1 x 7
               Deadlift :  115 1 x 5
                           135 1 x 5
                           155 1 x 3
                           175 1 x 3
                           135 1 x 3

May 6 2015
           Lat Pulldown :   85 2 x 8
                            70 1 x 8
                            70 1 x 6
                            55 1 x 10

                            60 3 x f
                DB Rows :   25 1 x 10
                            30 4 x 10

May 5 2015
            Bench Press :   95 1 x 6
                           105 1 x 6
                           115 1 x 3
                            95 2 x f
      DB Overhead Press :   25 1 x 8
                            30 3 x 6
                            20 1 x 6
    DB Rear Delt Raises :   15 2 x f
 DB Side Lateral Raises :   10 2 x f
DB Front Lateral Raises :   10 2 x f
               Deadlift :   95 1 x 5
                           135 1 x 5
                           155 1 x 5
                           175 1 x 3

May 4 2015
            Bench Press :   95 1 x 6
                           105 1 x 6
                           115 1 x 6
                            95 2 x f
           Lat Pulldown :   70 4 x 8
                            55 1 x 8
                            55 1 x 6
                 Squats :   45 1 x 10
                            95 1 x 6
                           115 1 x 6
                           135 1 x 5
                DB Rows :   30 1 x 12
                            30 2 x 8
                            25 2 x 8
           French Press :   30 2 x f
                            25 1 x f
                   Dips :      1 x 10
                               2 x 8
      DB Overhead Press :   20 3 x 8
                            20 2 x 5

April 12 2015
               Pull Ups :  25A 1 x 8
                           25A 2 x 6
                           35A 1 x 10
                           35A 1 x 6
                   Dips :      3 x 10
                               1 x 9
           Lat Pulldown :   70 3 x 8
                            55 2 x 10
                 Squats :   45 1 x 10
                            95 1 x 6
                           115 1 x 6
                           125 1 x 5
                           135 1 x 5
      DB Overhead Press :   25 2 x 8
                            25 1 x 7
                            25 1 x 6
                            25 1 x 5
                            20 3 x 8

April 4 2015
            Bench Press :   45 1 x 10
                            95 1 x 5
                            95 1 x 6
                           105 1 x 3
                            85 1 x 10
                            85 1 x 8
               Deadlift :   85 1 x 6
                           105 1 x 6
                           125 1 x 5
                           135 1 x 5
                           155 1 x 8
                 Squats :   45 1 x 10
                            95 1 x 5
                           115 1 x 5
                           125 1 x 5
                           135 1 x 5
                   Dips :      1 x 12
                               1 x 10
                               2 x 9
        Tricep Pushdown : 32.5 1 x 3
      DB Overhead Press :   25 5 x 6
    DB Rear Delt Raises :   10 2 x 20
                           7.5 1 x 16
                  Plank
           Mason Twists

April 2 2015
               Pull Ups :  30A 2 x 8
                           30A 3 x 6
             Cable Rows :   75 5 x 12
           Lat Pulldown :   70 4 x 8
                            55 2 x 8
                DB Rows :   30 5 x 12
    DB Rear Delt Raises :   10 2 x 15
                           7.5 1 x 10
               DB Curls :   15 3 x 6

April 1 2015
            Bench Press :   45 1 x 10
                            95 1 x 6
                            95 1 x 7
                            95 2 x 5
                           105 1 x 3
             Cable Rows :   85 1 x 12
                            85 4 x 10
           Lat Pulldown :   85 2 x 5
                            70 2 x 8
                            55 1 x 10
                            55 1 x 8
                            55 1 x 6
                   Dips :      2 x 10
                               2 x 8
               Pull Ups :  40A 1 x 10
                           40A 1 x 8
                           40A 1 x 6
                           40A 1 x 10
                           40A 1 x 6
        Tricep Pushdown : 37.5 3 x f
             Face Pulls :  7.5 1 x 10
                          12.5 1 x 10
                          15.5 1 x 10
                 Squats :   45 1 x 10
                            95 1 x 6
                           115 1 x 6
                           125 1 x 6
                           135 2 x 5
               Deadlift :  115 1 x 6
                           135 1 x 5
                           145 1 x 5
                           155 2 x 3
      DB Overhead Press : 22.5 1 x 8
                            25 3 x 8
                            25 1 x 6
    DB Rear Delt Raises : 12.5 2 x 10
                            10 2 x 10

March 29 2015
                 Squats :   45 1 x 10
                            95 1 x 6
                           115 1 x 6
                           120 1 x 6
                           125 1 x 6
                           135 1 x 5
      BB Overhead Press :   65 2 x 7
                            45 1 x 10
                            45 1 x 8
                            45 1 x 6
               Deadlift :  115 2 x 8
                           135 1 x 5
                           135 1 x 8
                           155 1 x 1
      DB Overhead Press :   25 1 x 8
                          27.5 2 x 8
                          27.5 1 x 6
                            25 1 x 6
   Cable Lateral Raises :    5 2 x 10
                            10 2 x 8
    DB Rear Delt Raises : 12.5 2 x 10
                            10 2 x 10

March 28 2015
               Pull Ups :  25A 1 x 8
                           30A 2 x 7
                           30A 1 x 6
                           35A 1 x 8
             Cable Rows :   75 1 x 12
                            85 4 x 10
           Lat Pulldown :   85 2 x 6
                            70 3 x 8
                            55 2 x 8
                DB Rows :   30 4 x 12
                            35 1 x 8
               BB Curls :   25 2 x 10
               DB Curls :   10 1 x 15
                            10 2 x 10
                            10 1 x 8

March 27 2015
            Bench Press :   45 1 x 10
                            95 1 x 5
                           105 1 x 5
                           110 1 x 3
                           105 1 x 5
                            95 1 x 8
                   Dips :      1 x 12
                               1 x 10
                               2 x 8
        Tricep Pushdown : 37.5 3 x f
           French Press : 22.5 1 x 20
                          22.5 2 x 8
       DB Incline Press : 22.5 1 x 8
                          27.5 4 x 8
    DB Rear Delt Raises :   15 1 x 8
                          12.5 1 x 10
                            10 1 x 15
                            10 2 x 10

March 26 2015
              10 km Run

March 25 2015
               Pull Ups :  25A 2 x 8
                           25A 2 x 6
                           25A 1 x 5
             Cable Rows :   75 3 x 8
                            85 2 x 10
           Lat Pulldown :   75 1 x 6
                            70 4 x 8
                            55 1 x 10
                            55 3 x 6
                DB Rows :   30 1 x 12
                            35 3 x 10
                            30 1 x 8
    DB Rear Delt Raises :   10 3 x 8
               DB Curls :   15 1 x 10
                          17.5 1 x 5
                          12.5 1 x 10

March 24 2015
                   Dips :      4 x 10
               DB Press :   25 2 x 10
                            30 2 x 10
                            30 2 x 8
                            35 1 x 8
        Tricep Pushdown : 37.5 3 x f
            Bench Press :   45 1 x 10
                            85 1 x 6
                            95 3 x 5
                            95 1 x 3
           French Press :   30 3 x 8
       DB Incline Press :   20 1 x 8
                            25 2 x 8
                          27.5 2 x 8

March 22 2015
               Deadlift :  115 1 x 5
                           135 1 x 5
                           145 2 x 5
                           155 1 x 5
      DB Overhead Press : 22.5 1 x 10
                            25 1 x 9
                            25 1 x 8
                            25 1 x 7
                            25 1 x 6
 DB Side Lateral Raises
Landmine Shoulder Press :   10 1 x 8
                            15 2 x 8
                            20 2 x 8
                BB Rows :   35 1 x 8
                            55 3 x 10
                            55 1 x 8
             Cable Rows : 32.5 2 x 8
                          37.5 2 x 8
                          42.5 1 x 8
                 Squats :   45 1 x 8
                            95 1 x 6
                           115 2 x 6
                           120 1 x 6
                           125 1 x 6

March 21 2015
               Pull Ups :  40A 1 x 8
                           25A 1 x 6
                           25A 1 x 5
                           30A 1 x 6
                           30A 1 x 5
                           30A 1 x 4
                           35A 1 x 8
             Cable Rows :   85 1 x 8
                          72.5 4 x 10
           Lat Pulldown : 72.5 1 x 6
                            70 3 x 8
                            60 1 x 10
                DB Rows :   35 1 x 8
                            30 4 x 12
               DB Curls : 12.5 3 x 10

March 20 2015
            Bench Press :   45 1 x 10
                            95 4 x 7
                            95 1 x 6
                            85 1 x 8
                   Dips :      4 x 10
           French Press :   30 2 x 8
                            30 1 x 7
        Tricep Pushdown : 32.5 1 x 3
              Cable Fly : 12.5 3 x 8
                          12.5 2 x 6
               Push Ups :      1 x 11
                               2 x 7
                               1 x 10
                               1 x 13
                               1 x 10
                               1 x 15

March 18 2015
               Pull Ups :  45A 1 x 10
                           25A 4 x 6
                           45A 1 x 8
             Cable Rows :   85 2 x 8
                            70 2 x 10
                            70 1 x 8
           Lat Pulldown :   85 2 x 8
                            70 3 x 8
                DB Rows :   25 1 x 12
                            30 4 x 12
               DB Curls :   15 1 x 16
                            15 1 x 14

March 17 2015
            Bench Press :   45 1 x 10
                            95 2 x 6
                            95 1 x 5
                            95 2 x 6
        Tricep Pushdown : 37.5 1 x 3
                   Dips :      1 x 10
                               3 x 8
              Cable Fly : 12.5 2 x 10
                          12.5 2 x 8
                          12.5 1 x 6
       DB Incline Press :   20 5 x 8
           French Press :   30 2 x 8
                            30 1 x 7

March 16 2015
               Deadlift :   85 1 x 5
                           105 1 x 5
                           125 1 x 5
                           135 1 x 5
                           155 1 x 6
                 Squats :   45 1 x 10
                            95 1 x 6
                           115 1 x 6
                           125 1 x 6
                           115 1 x 6
                   Dips :      4 x 9
           Lat Pulldown :   85 2 x 8
                            75 1 x 10
                            75 2 x 8
                            75 3 x 6
            Bench Press :   45 1 x 8
                            95 1 x 5
                           105 1 x 4
                            95 1 x 4
                            95 1 x 5
                            85 1 x 10
             Cable Rows :   70 1 x 15
                            70 1 x 10
                            70 3 x 8
      DB Overhead Press : 22.5 4 x 8
                          22.5 1 x 7
               DB Curls : 12.5 1 x 20
                          12.5 1 x 15
           Mason Twists :      2 sets

March 15 2015
              8 km run

March 14 2015
               Pull Ups :  20A 1 x 5
                           20A 1 x 4
                           25A 2 x 6
                           30A 1 x 6
                   Dips :      2 x 10

      DB Overhead Press : 22.5 5 x 8
            Bench Press :   45 1 x 10
                            85 1 x 7
                            95 1 x 7
                            95 1 x 6
                            95 1 x 5
                            95 1 x 4
                            85 1 x 4
 DB Side Lateral Raises :   10 1 x 15
                            10 1 x 10
                            10 1 x 6
DB Front Lateral Raises :   10 1 x 10
                            10 1 x 8
                            10 1 x 5

March 13 2015
               Pull Ups :  45A 2 x 8
                           35A 2 x 6
                           30A 1 x 6
                   Dips :      4 x 10
             Cable Rows :   70 2 x 10
                            70 3 x 8
                DB Rows : 27.5 5 x 8
           Lat Pulldown :   70 5 x 8
               DB Curls :   10 1 x f

March 10 2015
                   Dips :      4 x 10
               Pull Ups :  20A 1 x 5
                           20A 1 x 3
                           25A 1 x 5
                           30A 1 x 6
                           40A 1 x 6
                           40A 1 x 8
            Bench Press :   45 1 x 10
                            65 1 x 6
                            85 1 x 6
                            95 2 x 6
                            85 1 x 7
               Deadlift :   65 1 x 8
                            85 1 x 8
                           105 3 x 6
      DB Overhead Press :   20 1 x 10
                            25 4 x 8
             Cable Rows :   70 2 x 10
                            70 3 x 8
           Lat Pulldown :   70 4 x 8
                            55 1 x 10
                 Squats :   45 1 x 10
                            95 2 x 10
                           115 1 x 5
                           105 1 x 10
           Mason Twists :      3 sets

March 9 2015
                   Dips :      2 x 10
               Pull Ups:  40A 2 x 8
             Cable Rows :   70 1 x 10
                            70 4 x 8
           Lat Pulldown :   70 3 x 8
                            55 2 x 10
                 Squats :   45 1 x 10
                            95 1 x 10
                           105 1 x 10
                           115 1 x 5
            Bench Press :   45 1 x 10
                            95 3 x 6
 DB Side Lateral Raises : 12.5 1 x f

March 8 2015
            Bench Press :   45 1 x 10
                            95 1 x 5
                           105 1 x 4
                           115 1 x 1 (PR)
                            95 1 x 6
                            95 1 x 7
               Deadlift :   65 1 x 10
                            85 2 x 10
                            95 2 x 10
        Tricep Pushdown : 42.5 3 x f
               BB Curls :   25 3 x 10

March 7 2015
               Pull Ups :  10A 1 x 1
                           20A 1 x 4
                           25A 2 x 5
                           30A 3 x 6
                           35A 3 x 6
                DB Rows :   30 1 x 10
                            35 4 x 10
           Lat Pulldown :   70 3 x 8
                            55 2 x 10
             Cable Rows :   70 5 x 10
               Deadlift :   65 2 x 10
                            85 3 x 8
                 Planks
           Mason Twists

March 6 2015
            Bench Press :   45 1 x 10
                            95 1 x 8
                           105 1 x 5
                            95 3 x 6
                            85 1 x 10
                            65 1 x 15
                   Dips :      4 x 10
      BB Overhead Press :   45 2 x 10
                            55 1 x 6
                            55 1 x 5
              Cable Fly : 12.5 2 x 8
                          12.5 2 x 10
      DB Overhead Press : 22.5 4 x 8
                          22.5 1 x 7
        Tricep Pushdown : 37.5 1 x 3
 DB Side Lateral Raises :   10 1 x 20
                            10 1 x 10
DB Front Lateral Raises :   10 1 x 10
                            10 1 x 6

March 4 2015
               Pull Ups :  20A 2 x 5
                           20A 1 x 4
                           30A 2 x 8
                           30A 1 x 7
                           35A 1 x 8
                           35A 2 x 6
             Cable Rows :   70 5 x 10
                 Squats :   45 1 x 10
                            85 1 x 10
                           105 1 x 15
           Lat Pulldown :   70 3 x 8
                            55 2 x 10
                DB Rows :   30 5 x 10
               DB Curls :   10 1 x 30
                            10 1 x 20

March 3 2015
                   Dips :      1 x 12
                               3 x 10
            Bench Press :   45 1 x 10
                            85 1 x 8
                            95 2 x 6
                           105 1 x 2
                            75 1 x f
              Cable Fly : 12.5 1 x 12
                          12.5 2 x 10
                          12.5 2 x 8
      DB Overhead Press :   25 1 x 6
                            25 1 x 7
                            25 2 x 6
                            20 1 x 7
 DB Side Lateral Raises :   10 2 x 10
                           7.5 1 x 12
DB Front Lateral Raises :   10 1 x 10
                            10 1 x 8
                           7.5 1 x 10

March 1 2015
               Pull Ups :  35A 3 x 8
                           30A 3 x 5
                           40A 3 x 6
             Cable Rows :   70 1 x 14
                            85 1 x 8
                            70 1 x 12
                            70 2 x 10
           Lat Pulldown :   70 5 x 8
                            70 1 x 3
               DB Curls :   15 1 x 14
                            15 1 x 12
                            15 1 x 10
                DB Rows : 27.5 1 x 10
                            30 4 x 10
                BB Rows :   35 1 x 10
                            55 3 x 10
                            55 1 x 8
    DB Rear Delt Raises :   10 1 x 10
                          12.5 1 x 10
                            15 3 x 8
                 Planks :      3 sets
           Mason Twists : 17.5 3 x 30

February 28 2015
            Bench Press :   45 1 x 10
                            85 1 x 6
                            95 1 x 6
                           105 1 x 2
                            95 1 x 6
                            95 1 x 7
      BB Overhead Press :   45 2 x 10
                            45 1 x 8
                            45 2 x 10
                 Squats :   45 2 x 12
                            95 1 x 6
                            95 1 x 8
                            95 1 x 10
                   Dips :      4 x 8
               DB Press :   20 3 x 10
                            25 2 x 8
              Cable Fly : 12.5 1 x 12
                          12.5 4 x 8
        Tricep Pushdown : 32.5 1 x 3
    DB Rear Delt Raises :  7.5 2 x 15
                          12.5 2 x 10
                          12.5 1 x 20

February 27 2015
               Pull Ups :  40A 3 x 8
                           30A 3 x 6
             Cable Rows :   70 6 x 10
               DB Curls :   10 3 x 15
           Lat Pulldown :   70 5 x 8
                DB Rows :   25 1 x 14
                            25 2 x 12
                          27.5 1 x 8
                          27.5 1 x 10

February 26 2015
                   Dips :      4 x 8
      DB Overhead Press : 22.5 1 x 8
                          22.5 2 x 7
                          22.5 2 x 6
               Push Ups :     16 sets

February 25 2015
               Pull Ups :  25A 2 x 6
                           25A 1 x 3
                           35A 2 x 8
                           35A 1 x 6
                           40A 3 x 6
                DB Rows :   25 5 x 12
           Lat Pulldown :   55 5 x 10
               DB Curls : 12.5 2 x 13
                          12.5 1 x 11

February 24 2015
            Bench Press :   45 1 x 10
                            85 1 x 6
                            95 1 x 5
                           105 1 x 4
                            95 1 x 5
                            85 1 x 6
                            65 1 x 8
                   Dips :      3 x 8
              Cable Fly :  7.5 3 x 10
                          12.5 2 x 8
        Tricep Pushdown : 32.5 1 x 3
               Push Ups :      4 sets

February 22 2015
               Pull Ups :  30A 3 x 6
                           35A 4 x 6
                           40A 2 x 9
                   Dips :      4 x 8
           Mason Twists : 17.5 3 x 30
                 Planks :      3 sets
            Bench Press :   45 1 x 10
                            85 1 x 6
                            95 1 x 5
                           105 1 x 2
                           110 1 x 1 (PR)
              Cable Fly :  7.5 3 x 8
                          12.5 2 x 8
             Cable Rows :   70 1 x 12
                            70 3 x 10
                            70 1 x 8
                DB Rows :   25 1 x 8
                          27.5 4 x 8
           French Press : 27.5 2 x 10
                          27.5 1 x 8
 DB Side Lateral Raises :  7.5 2 x 20
DB Front Lateral Raises :  7.5 1 x 10
                           7.5 1 x 5

February 21 2015
               Pull Ups :  30A 4 x 6
                           35A 4 x 6
                           35A 1 x 5
                   Dips :      4 x 8
      DB Overhead Press :   20 3 x 10
                            20 2 x 8
            Bench Press :   45 1 x 10
                            65 4 x f
             Cable Rows :   70 4 x 10
                            55 1 x 10
           Lat Pulldown :   55 2 x 12
                            55 1 x 10
                   Core

February 18 2015
            Bench Press :   45 1 x 8
                            85 1 x 6
                            95 1 x 6
                           105 1 x 4
                            95 1 x 6
                            85 1 x 6
                   Dips :      4 x 8
      DB Overhead Press : 22.5 2 x 6
                          22.5 2 x 8
                          22.5 1 x 6
               Push Ups :      6 x 15
                   Core

February 17 2015
           Lat Pulldown :   70 3 x 8
                            55 3 x 8
               Pull Ups :  35A 3 x 6
                           40A 2 x 7
                           40A 3 x 6
                           40A 1 x 5
                DB Rows :  25A 1 x 8
                          27.5 3 x 8
                          27.5 1 x 10
             Cable Rows :   70 5 x 8
                            60 3 x 8

February 15 2015
                   Dips :      4 x 8
                               1 x 7
            Bench Press :   45 1 x 8
                            85 1 x 6
                            95 1 x 5
                            85 1 x 5
                            75 1 x 8
                            75 1 x f
               Push Ups :      9 x 10

February 14 2015
               Pull Ups :  25A 1 x 6
                           25A 1 x 5
                           25A 1 x 3
                           30A 1 x 6
                           30A 1 x 4
                           40A 3 x 6
                           40A 1 x 5
                DB Rows :   25 1 x 8
                          27.5 3 x 8
                          27.5 1 x f
             Cable Rows :   60 4 x 10
           Lat Pulldown :   70 2 x 8
                            55 2 x 8
                            55 1 x f
               DB Curls :   15 2 x 15

February 13 2015
               5 km run

February 12 2015
            Bench Press :   45 1 x 10
                            65 1 x 6
                            85 1 x 6
                            95 2 x 5
                            95 1 x 3
                            65 1 x f
                   Dips :      1 x 8
                               1 x 6
                               1 x 8
                               1 x 4
               Push Ups :      7 x 10

February 11 2015
              Pull Ups :  25A 1 x 6
                           25A 1 x 5
                           30A 2 x 6
                           30A 2 x 5
                           40A 1 x 8
                           40A 1 x 6
                           40A 1 x 5
                           40A 1 x 3
                DB Rows : 22.5 1 x 8
                          27.5 4 x 8
                          22.5 1 x 10
             Cable Rows :   70 1 x 8
                            55 4 x 8
           Lat Pulldown :   70 2 x 8
                            55 1 x 10
                            55 2 x 8
                            70 1 x 2

February 10 2015
      DB Overhead Press : 22.5 4 x 7
                          22.5 1 x 6
                          22.5 1 x 5
 DB Side Lateral Raises :  7.5 1 x 20
                           7.5 2 x 15
DB Front Lateral Raises :  7.5 3 x 10

February 9 2015
            Bench Press :   45 1 x 10
                            65 1 x 7
                            85 1 x 6
                            95 1 x 5
                           100 1 x 3
                           105 1 x 2 (PR)
                   Dips :      3 x 8
                               1 x 6
        Tricep Pushdown :   42 1 x f
                            37 1 x f
                            32 1 x f
               Push Ups :      7 x 10

February 8 2015
               Pull Ups :  25A 2 x 6
                           25A 1 x 5
                           30A 2 x 6
                           30A 1 x 5
               Chin Ups :  35A 3 x 6
                DB Rows : 22.5 1 x 8
                            25 1 x 8
                            27 1 x 8
           Lat Pulldown :   70 3 x 8
                            55 2 x 8
                 Planks :      3 sets
           Mason Twists : 17.5 3 x 30

January 23 2015
               Pull Ups :  25A 1 x 4
                           25A 1 x 3
                           30A 2 x 5
                           35A 1 x 5
                           35A 1 x 6
                           40A 1 x 6
                   Dips :  25A 2 x 6
                           30A 2 x 6
                           35A 2 x 6
                           40A 1 x 6
               Push Ups :      1 x 20
                               1 x 11
                               1 x 9

January 22 2015
            Bench Press :   45 1 x 10
                            65 1 x 6
                            85 1 x 6
                            85 1 x 5
                            95 1 x 5
                            95 1 x 3
               Pull Ups :  25A 2 x 3
                           30A 1 x 6
                           30A 1 x 5
                           35A 1 x 5
                           35A 1 x 6
                           40A 1 x 5
                   Dips :  25A 2 x 6
                           30A 2 x 6
                           35A 2 x 6
                           40A 1 x 8
           Lat Pulldown :   40 1 x 8
                            70 1 x 8
                            55 3 x 10
    DB Rear Delt Raises :      5 x 6
 DB Side Lateral Raises :  7.5 2 x 15
DB Front Lateral Raises :  7.5 2 x 5

January 20 2015
            Bench Press :   45 1 x 10
                            65 2 x 10
                            85 1 x 7
                            95 1 x 2
               Pull Ups :  25A 1 x 3
                           25A 1 x 6
                           30A 2 x 6
                           35A 1 x 5
                           35A 3 x 6
                           25A 1 x 3
                           25A 1 x 6
                           30A 1 x 5
                           30A 1 x 6
                           35A 1 x 5
                           35A 1 x 6
                   Dips :  25A 1 x 3
                           25A 1 x 6
                           30A 1 x 5
                           30A 1 x 6
                           35A 1 x 5
                           35A 1 x 6
           Lat Pulldown :   70 2 x 8
                            55 2 x 8
                            55 1 x 12
    DB Rear Delt Raises :      5 x 6
 DB Side Lateral Raises :  7.5 3 x 15
DB Front Lateral Raises :  7.5 3 x 5

January 19 2015
               Pull Ups :  45A 1 x f
                           40A 1 x f
                           35A 1 x f
                   Dips :  45A 1 x f
                           40A 1 x f
                           35A 1 x f

January 13 2015
               Pull Ups :  30A 1 x 6
                           35A 1 x 5
                           35A 3 x 6
                   Dips :  30A 1 x 6
                           35A 4 x 6

January 12 2015
               Pull Ups :  30A 1 x 6
                           35A 1 x 5
                           40A 3 x 6
                           30A 1 x 6
                           35A 1 x 3
                           40A 1 x 2
                           45A 1 x 6
                           45A 2 x 5
                   Dips :  35A 1 x 6
                           40A 1 x 6
                           45A 3 x 6
            Bench Press :   45 1 x 10
                            65 1 x 6
                            85 1 x 6
                            95 1 x 3
                           100 1 x 2
                            85 1 x 7
           Lat Pulldown :   70 2 x 6
                            55 2 x 8
                            55 1 x 10
        Tricep Pushdown :   35 3 x 10
      DB Overhead Press :   20 2 x 8
                          22.5 2 x 8
                            25 1 x 6
 DB Side Lateral Raises :  7.5 3 x 10
DB Front Lateral Raises :  7.5 3 x 6

January 9 2015
           Lat Pulldown :   70 2 x 8
                            55 3 x 8
               Pull Ups :  35A 1 x 6
                           40A 1 x 5
                           45A 1 x 5
                           45A 1 x 6
                           45A 1 x 3
                   Dips :  45A 1 x 9
                           45A 1 x 4
            Bench Press :   45 1 x 10
                            65 1 x 6
                            75 1 x 6
                            85 1 x 6
                            95 1 x 3
                           100 1 x 3
                BB Rows :   35 1 x 8
                            55 4 x 8
      DB Overhead Press :   20 2 x 8
                          22.5 2 x 6
                            25 1 x 6
      BB Overhead Press :   45 1 x 10
                 Squats :   45 1 x 10
                            95 1 x 10
                           115 2 x 5
                           120 1 x 5
 DB Side Lateral Raises :  7.5 1 x 18
                           7.5 1 x 10
DB Front Lateral Raises :  7.5 2 x 5

January 8 2015
               Pull Ups :  30A 1 x 6
                           35A 1 x 6
                           35A 1 x 3
                           40A 1 x 3
                           45A 2 x 5
                   Dips :  45A 1 x 9
                           45A 3 x 6
            Bench Press :   45 1 x 10
                            65 1 x 5
                            75 3 x 5
             Cable Rows :   40 2 x 8
                            55 1 x 6
                            45 1 x 8
                            45 1 x 6
                 Squats :   45 1 x 10
                            95 1 x 10
                           115 2 x 5
           Lat Pulldown :   55 5 x 8
      DB Overhead Press : 17.5 2 x 8
                            20 1 x 8
                            20 1 x 6
                          22.5 1 x 6
 DB Side Lateral Raises :   10 1 x 6
                            10 1 x 5
                           7.5 1 x 8
DB Front Lateral Raises :   10 2 x 5
                           7.5 1 x 5

January 6 2015
               Pull Ups :  30A 1 x 6
                           35A 1 x 5
                           40A 1 x 6
                           45A 1 x 5
                           45A 1 x 6
                           45A 1 x 8
                   Dips :  45A 5 x 9
            Bench Press :   45 1 x 6
                            65 1 x 7
                            75 1 x 6
                            95 1 x 1
                            85 1 x 4
           Lat Pulldown :   55 5 x 6
                 Squats :   45 1 x 5
                            95 2 x 8
                BB Rows :   35 1 x 6
                            55 4 x 5

January 5 2015
                 Squats :   45 1 x 10
                            95 2 x 10
                           115 2 x 5
               Pull Ups :  40A 2 x 6
                           40A 1 x 5
                           45A 2 x 6
                   Dips :   40 3 x 9
                            45 2 x 10
            Bench Press :   45 1 x 10
                            65 1 x 10
                            65 1 x 8
                            75 1 x 7
                            75 1 x 6
           Lat Pulldown :   40 2 x 8
                            55 1 x 8
                            55 2 x 6
                            40 1 x 12
                            55 2 x 8
      DB Overhead Press : 22.5 1 x 8
                          22.5 1 x 7
                          22.5 1 x 6
                          22.5 1 x 5
                          22.5 1 x 4
 DB Side Lateral Raises :  7.5 2 x 15
DB Front Lateral Raises :  7.5 2 x 5

January 2 2015
           Lat Pulldown :   40 3 x 8
                            55 2 x 6
                            40 2 x 8
                            55 1 x 8
                            25 1 x 12
            Bench Press :   45 1 x 10
                            65 1 x 10
                            85 2 x 6
                            70 1 x 8
                            45 1 x 8
                            65 1 x 8
                            70 1 x 8
      DB Overhead Press :   25 1 x 6
                          22.5 2 x 8
                          22.5 1 x 7
                          22.5 1 x 6
                          22.5 1 x 5
               Pull Ups :  60A 3 x 6
                   Dips :  60A 3 x 8
 DB Side Lateral Raises :   10 3 x 6
DB Front Lateral Raises :   10 3 x 3

December 28 2014
               Pull Ups :  60A 1 x 8
                           50A 1 x 6
                           45A 1 x 6
                           45A 2 x 5
      DB Overhead Press :   20 1 x 12
                            20 4 x 8
                 Squats :   45 1 x 5
                            95 1 x 5
                           105 1 x 5
                           110 2 x 5
            Bench Press :   45 1 x 8
                            65 1 x 12
                            75 2 x 6
                            75 1 x 5

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