may-21-13

Squat

• 120lbs x 5
• 160lbs x 5
• 195lbs x 5
• 195lbs x 5
• 195lbs x 4

Press

• 70lbs x 5
• 90lbs x 5
• 110lbs x 5
• 110lbs x 5
• 110lbs x 5

Deadlift

• 135lbs x 5
• 175lbs x 5
• 220lbs x 5

Row

• 70lbs x 5
• 95lbs x 5
• 120lbs x 5
• 120lbs x 5
• 120lbs x 5

CGBP

• 125lbs x 8
• 125lbs x 8
• 125lbs x 8

barbell Curls

• 65lbs x 8
• 65lbs x 8
• 65lbs x 8

calf raises

• 100lbs x 25
• 100lbs x 25
• 100lbs x 25

Note: first ever missed rep on a squat

workout 05/17/13

Squat

• 120lbs x 5
• 160lbs x 5
• 195lbs x 5
• 195lbs x 5
• 195lbs x 5

Bench Press

• 105lbs x 5
• 125lbs x 5
• 160lbs x 5
• 160lbs x 4
• 160lbs x 3

Row

• 85lbs x 5
• 115lbs x 5
• 135lbs x 5
• 135lbs x 5
• 135lbs x 6

shrugs & Romanian Deadlift(superseted with same weight)

• 135lbs x 8
• 135lbs x 8
• 135lbs x 8

Dumbell Skullcrusher & Dumbell Curls(superseted with same weight)

• 30lbs x 8
• 30lbs x 8
• 30lbs x 8

3 direction calf raises

• 30lbs x 75
• 30lbs x 75

forearm curls & reverse forearm curls(superseted with same weight)

• 20lbs x 10
• 20lbs x 10