2015 Log


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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