Dec 21

Box squat to Legal depth w/ Squat Suit
45*2
135*2
225*2
315*2
365*2
405*2
435
455
475
495 miss

Sumo Deadlifts
135
225
315
365
regular stance on aerobics platform
385 miss

Single Arm Bent Over Row
110*25 Personal Record

Kettlebells
1/2 hr w/ 25lbs

Hip Pullthroughs
80each*5
90each*5
100each*5
110each*5

Dec 20
---
Rotator Cuff Warmup
20*15*3*3
----
Speed/Dynamic 1 Board Bench w/ 2x Choked Mini Bands
45*3
95*3
False Grip
135*3*8

Rope Triceps Pushdowns w/ mini band
70*25*2
70*22
w/o band
70*25

Flys
25*30*2

Floor Bench false grip
135*3
155*3
185*3*4

Single Arm Seated Rows
140*25*3

Front Lateral Raise
20*50*2

Side Lateral Raise
20*30*2

Kettlebells
45lbs * 1/2 hour

Dec 18
Speed Deadlift Sumo
135
225
315*1*5

Stiff Leg Deadlifts on Aerobics Platform
315*1*4

Bent Over Rows
315*10
315*5*2

Low Box Squats w/ purple+mini bands
45+300lb Bands*20*4
45+300lb Bands*15

Dec 15
3 Board Bench
45*3
135*3
185*3
225
245
275
285
295
305
315
325
335
345miss

Tate Press
17.5*66
17.5*60
17.5*25

Flys
30*50
30*25

Rope Triceps Pushdowns
55*100
55*50
70*30
70*20

Single Left Arm Bent over Rows
105*25

Kettlebells

Dec 14
1" above Legal Box Squat
45*2
135*2
315*2
W/ Squat suit
405*2
455*2
w/ belt
475*2
495*2
515*2

Good mornings
135*2
185*2
225*2

Sumo w/ suit
135
225
315
365

Bent Over Rows
315*10

Kettlebells

Dec 10
foam roller 1/2 hr

Bench
45*1

Single Left arm triceps pushdowns
30*15*4

Pec Deck Fly
Left 30*30*2

Right Lateral Raise Machine
30*50*2

Side Lateral Raise Machine
Right 10*50
Left 10*75

Reverse Triceps Pushdowns
4 plates*10

Foam roller under back w/ 20lb dumbbell Left flys*5*3

Kettlebells
1/2 hr w/ 10lbs

foam roller

Dec 7
dumped bike
butt end of handlebar into sternum
several ribs bruised + separated
right lat injury

Dec 6
Box Squats Low
45*2
135*2*3
225*2*2
315*2
365
TRX Squat Suit
405
435
455
belt
475

Sumo Deadlift on Aerobics Platform
135
225
315
365
385
w/ belt
405
425

Seated row
205*5*3

Dec 5
Speed Bench
45*3
95*3
135*3
185*3*8

Reverse Triceps Pushdowns
70*80*2

Tate Press
80*3*5

Front Lateral Raises
25*50

Dec 3
Burnt out/feeling overwhelmed and overtrained
--
Box Squats low w/ purple bands
45*4
135*4
225*2
275*2
+ mini bands
w/ TRX Squat Suit
315*2*8

Sumo Deadlifts w/ TRX
135
225
315
365*1*8

Stiff Leg Deadlifts
315*1*8

Hack Squats
90*20*2

Single Arm Bent Over Rows
105*25

Benchpress
45*3
95*3
135*3
185*3

1 Board Bench
205
225
275
295 easy

reg Bench
135*50
135*25

Flys
30*30*3

Reverse Triceps Pushdowns
145*40
145*30
145*15

Rope Triceps Pushdowns
205*5*5

Facepulls
145*15
175*15
205*10

Illegal Wide Bench
95*30

Kettlebell

too burnt out
taking off

raw no bands or chains
-------
Speed Bench
45*3
95*3
135*3
155*3
185*3*8

Reverse Triceps Pushdowns
70*50
70*39
70*25

Flys
30*25*2

Single Arm Dumbbell Row
105*25 left, *15 right

Rear Delt Machine
90*5*5

Dips
25*3sets

Kettlebell swings
25*50*2
Kettlebell swing press
25*10*2

Raw no Belt or wraps
Sumo Deadlifts
135*3
225*3
315*3*8

Box Squats
135*3
225*3
315*3*8

Bent Over Rows
315*5*3
315*7
315*5*3

Leg Press
360*3
450*15
540*15

getting over sickness
--
incomplete records
--
2 Board Bench
45*2
135*2
155*2
185*2
225*2
275
295