Monthly Archives for July 2013

7/31/13 – ME Bench C4W1D2

BPA 3 x 20 Bench 1 x 10 x 45 1 x 5 x 65 1 x 1 x 85 1 x 1 x 95 1 x 1 x 105 1 x 1 x 110 1 x 1 x 115 PR Pullups 10 x 1 2 x 8(0) Reverse Hypers 5 x 20 x 180 [...]

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7/30/13 – Tuesday – SQUAT

Box Squat 175 x 5 195 x 5 225 x 5 Reactive Squat 10 x 2 x 275 Camber Bar Good Mornings 5 x 5 x 215 Mini Band Face Pulls x 100 ABS

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7/29/13 – Monday – BENCH

Bench Press 185 x 5 215 x 5 245 x 8 10 x 2 x 255 BBO Row 5 x 10 x 185 Keiser Lat Pulldown 5 x 20 x 50 ABS

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7/29/13 – DE DL C4W1D1

Recipe Of the DAY!!! ■2 scoops ASP whey protein isolate ■1 banana ■1/2 cup Quaker oatmeal (cook with boiling water) ■3/4 cup Kellogg’s Bran Flakes ■1 bottle of water ■Sugar, brown sugar or artificial sweetener to taste Speed DL 10 x 3 x 185 + minis RDL’s 5 x 10 x 135 GHR 5 x [...]

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7/27/13 – Saturday – BTN PP

BTN PP 95 x 5 145 x 3 5 x 2 x 165 5 x 2 x 175 Chin-ups x 50 ABS

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7/26/13 – Friday – DEADLIFT

Dimel Deadlift 5 x 10 x 135 Deadlift 325 x 5 365 x 3 405 x 2 GHR x 100 ABS  

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7/26/13 – DE Squat C3W3D3

Squat 20 x 2 x 135 + mini bands Reverse Hypers 5 x 10 x 270 Ab Circuit 25 minute run

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7/25/13 – Thursday – OHP

OHP 135 x 5 155 x 3 170 x 0 10 x 2 x 155 Pull-ups 10 x 5 (1 min. intervals) Keiser Tricep Pushdown 5 x 10 x 40 ABS

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7/24/13 – Wednesday – ESD

Prowler Push/Pull 10 x 2 x Heavy Keg ABS

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7/24/13 – RE Bench C3W3D2

BPA 3 x 20 Bench 5 x 5 x 90 Pull-ups 6 x 5 (-5) Reverse Hyper 5 x 20 x 180 Ab Circuit 25 minute run

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