2/28/14

Pull ups 1,2,3,3,3,4 Pw decline sit-ups x5 Behind the neck press 120x5 115x5 95x5 Pw calf press 3x10 Leg press 3x10 250 230 190 Pw low back machine 2x10 Hit the bag 5 rounds 30 secs on 30 secs off Today I am grateful I got to go the gym, that it was Friday and I get to see an old friend tonight The most positive experience I've had in the last 24 hours was being sent a very sweet text by my mom

2/27/14

Today I am grateful that I got to see my friend justin at work My friend Dan had another birthday and tomorrow is Friday I got complimented on my beard which made me feel good.

2/26/14

Front squat 135x3 115x3 95x3 Pw sit-ups 3x5 Seated row 165x5 150x5 135x5 Pw Plate twists 3x10 25lb plate Dbell press 3x10 40lb plate Single leg extensions 4x10

2/21/14

Jerk 125x3 115x3 95x3 85x3 65x3 Pw decline sit-ups 2x3 Flutter kicks 3x20 Leg press 3x5 Pw Kbell swings 3x5 Face pulls 3x10 Walking lunge 2x5 each leg

2/19/14

Neutral pull-ups 1,2,3x3 Behind the neck press 85x5 95x5 115x5 Pw back extension 2x5 Snatch grip deadlift 155x10 185x10 205x10 Pw toe touch sit-ups 2x10 Single leg press 110x15 115x15 120x15 Drop set

2/16/14

Back squat with pause 195x3 185x3 135x3 Pw sit-ups 3x5 Bent row 195x5 165x5 145x5 Pw ball slams 3x5 Push-ups 3x10 Pw hang clean 95 3x3

2/14/14

Military press 125x3 115x3 95x3 Front Squat not on smith machine 115x5 135x5 155x5 Face pulls 3x10 Step ups 3x8 40lb dbells

2/12/14

Pull-ups 4x3 pw box jumps 4x3 Behind the neck press 75x5 85x5 105x5 Pw standing twists with 25lb plate 2x10 Snatch grip deadlift 135x10 155x10 185x10 Pw vsitups 3x10 Single leg leg press 3x15 100 105 110

2/10/14

Back squat with pause 185x3 175x3 155x3 135x3 115x3 95x3 Barbell Row 185x5 175x5 165x5 155x5 135x5 Push-ups 3x10 Single leg extensions 3x15

2/8/14

Military press 120x3 115x3 95x3 85x3 65x3 Front Squat 95x5 135x5 155x5 Face pulls 3x10 Step ups 35 lb dbells 3x8

2/3/14

Pull ups neutral grip 5 sets of 3 Behind the neck press 95x5 85x5 65x5 Deadlifts snatch grip 135x10 155x10 175x10 Split squats 3x10