10/30/13

Sled Drags walking forward and backwards about 10 yards each way did 5 laps

3x10 15 lbs single arm dbell press

10/28/13

Pullups
1,2,2

Face Pulls
50 reps 50lbs

1 arm standing cable rows w/fat handle
25 reps each arm 50 lbs

Flyes w rolling tricep extensions
15 lbs
25 reps each

Curls
15lbs 50 reps

10/21/13

50 reps for time

Dell curls 15 lbs

Side raises 10lbs 

Dbell flyes supersetted with Rollin tricep extensions 15lbs 25 reps of each 

9:47 

10/16/13 workout

50 rep circuit

Machine back row 70lbs

Pec deck 50lbs

Neutral grip shoulder press 40 lbs

9:29

10/14/13

50 reps each for time
Machine press 110lbs

Preacher curl 30 lbs

Lat pull 95lbs

9:42