2017 Project: Raynor
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Week
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Workout11/28 - 10/212/19 - 12/2312/26 - 12/301/2 - 1/61/9 - 1/131/16 - 1/201/23 - 1/271/30 - 2/32/6 - 2/102/27 - 3/33/6 - 3/103/20 - 3/244/3 - 4/74/10 - 4/144/19 - 4/224/24 - 4/285/1 - 5/55/15 - 5/195/23 - 5/285/30 - 6/36/5 - 6/96/12 - 6/166/21 - 6/246/25 - 7/27/4 - 7/87/11 - 7/167/17 - 7/227/24 - 7/287/31 - 8/48/7 - 8/118/14 - 8/18
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Day 1Front Raise (barbell)30 - 12/10/8/840 - 12/10/8/850 - 12/10/8/850 - 12/10/8/860 - 12/10/5/570 - 5/5/5/550 - 12/10/8/860 - 12/10/8/850 - 5/5/5/550 - 12/6/5/540 - 12/6/5/5 (work on posture)40 - 12/6/5/5 (work on posture)40 - 12/6/5/5 (work on posture)bar - 12/10/8/81.25 (each side) - 12/10/8/82.5 (each side) - 12/10/8/85 (each side) - 12/10/8/87.5 (each side) - 12/10/8/810 (each side) - 12/10/8/812.5 (each side) - 6/6/6/612.5 (each side) - 12/10/8/8
12.5 (each side) - 12/10/8/8
12.5 (each side) - 12/10/8/812.5 (each side) - 12/10/8/8Arnold press12.5 (each side) - 12/10/8/813 (each side) - 12/10/8/8 sorta13 (each side) - 12/10/8/815 (each side) - 12/10/8/817 (each side) - 12/10/8/8 (Again)17 (each side) - 12/10/8/817.5 (each side) - 12/10/8/820 - 8/8/8/8
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One Arm Lat Raise10 - 12/10/8/815 - 12/10/8/820 - 12/10/8/820 - 12/10/8/825 - 12/10/8/830 - 12/10/8/835 - 12/10/8/840 - 12/10/8/845 - 12/8/8/845 - 12/8/8/845 - 12/8/8/845 - 12/10/8/840 - 12/10/8/82.5 - 12/10/8/84.4 - 12/10/8/85 - 12/10/8/8
7.5 (each side) - 12/10/8/8
5 (each side) - 12/10/8/87.5 (each side) - 12/10/8/88.8 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/811.25 (each side) - 12/10/8/812.5 (each side) - 12/10/8/815 sitting20 (each side) - 12/10/8/821 (each side) - 12/10/8/823 (each side) - 12/10/8/825 (each side) - 12/10/8/825 (each side) - 12/10/8/827.5 (each side) - 12/10/8/8 (Tough)27.5 (each side) - 12/10/8/527.5 (each side Form Corect) - 8/8/8/8
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Barbell Rear Delt Row10 - 12/10/8/815 - 12/10/8/820 - 12/10/8/820 - 12/10/8/825 - 12/10/8/830 - 12/10/8/835 - 12/10/8/8 (up more)40 - 12/10/8/845 - 12/10/8/845 - 12/10/8/845 - 12/10/8/840 - 12/10/8/840 - 12/10/8/8
7.5 (each side) - 12/10/8/8
10 (each side) - 12/10/8/812.5 (each side) - 12/10/8/815 (each side) - 12/10/8/817.5 (each side) - 12/10/8/820 (each side) - 12/10/8/822.5 (each side) - 12/10/8/825 (each side) - 12/10/8/827 (each side) - 12/10/8/828 (each side) - 12/10/8/830 (each side) - 12/10/8/810 Seated Rear Lat Raises16 Seated Rear Lat Raises27.5 (each side) - 12/10/8/827.5 (each side) - 12/10/8/830 (each side) - 12/10/8/8
30 (each side focus forward) - 12/10/8/8
32.5 (each side focus forward) - 12/10/8/8
32.5 (each ) - 12/10/8/732.5 (each ) - 12/10/8/7
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Lat pulldown60 - 12/10/8/870 - 12/10/8/880 - 12/10/8/880 - 12/10/8/890 - 12/10/8/8100 - 5/5/5/5100 - 6/6/6/6100 - 7/7/7/7100 - 8/8/8/8100 - 9/9/8/8100 - 10/10/8/8100 - 8/8/8/8100 - 7/7/7/7100 - 8/8/8/8100 - 9/9/8/8100 - 10/10/8/8100 - 12/10/8/8110 - 12/10/8/8120 - 12/10/8/8130 - 8/8/6/6130 - 6/6/6/6130 - 6/6/6/6120 - 12/10/8/8120 - 12/10/8/8130 - 5/5/5/5130 - 7/7/7/7130 - 7/7/7/760 (form correct - ww) - 12/10/8/880 (form correct - ww) - 12/10/8/890 (form correct - ww) - 12/10/8/8100 (form correct - ww) - 8/10/8/8
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Lying Twists12/10/8/8arms - 12/10/8/8arms out - 12/10/8/8arms out - 12/10/8/82.5 - 12/10/8/85 - 12/10/8/810 - 12/10/8/810 - 12/10/8/812.5 - 12/10/8/810 - 12/10/8/815 - 12/10/8/822 - 12/10/8/825 - 12/10/8/830 - 12/10/8/835 - 12/10/8/840 - 12/10/8/845 - 12/10/8/8bar1.25 (each side) 12/10/8/8Zerobar
Zero (Knees Almost Together)
Zero (Knees Almost Together)
Zero (Knees Almost Together)
Zero (Knees Almost Together)
Zero (Knees Almost Together)
Zero (Knees Almost Together)5 (New Supermans)10 (New Supermans)10 (New Supermans)10 (New Supermans)
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low row (dumbbells)50 - 12/10/8/860 - 12/10/8/870 - 12/10/8/870 - 12/10/8/880 - 12/10/6/5
90 - 12/10/8/8 (same next week)
90 - 5/5/5/590 - 4/4/4/490 - 5/5/5/590 - 6/6/6/690 - 7/7/7/790 - 8/8/8/8
7.5 (each side) - 12/10/8/8
10 (each side) - 12/10/8/812.5 (each side) - 12/10/8/840 - 7/7/7/740 - 8/8/8/840 - 10/10/8/840 - 12/8/8/640 - 12/8/8/640 - 12/8/8/840 - 12/10/8/8 (ready)30 - 12/10/8/835 - 12/10/8/835 - 12/10/8/838.8 - 12/10/8/840 - 12/10/8/8 (ready)40 - 12/10/8/8 (ready)40 - 12/10/8/8 (ready)40 - 12/10/8/8
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Day 2Bench Press50 - 12/10/8/860 - 12/10/8/8Sick60 - 12/10/8/870 - 12/10/8/880 - 12/10/7/480 - 12/10/7/790 - 10/8/6/690 - 12/10/8/815 - 12/10/8/820 - 12/10/8/825 - 12/10/8/827.5 (each arm) - 12/10/8/820 (each arm) - 12/10/8/822.5 (each arm) - 12/10/8/825 (each arm) - 12/10/8/825 (each arm) - 12/10/8/828.5 (each arm) - 12/10/8/825 (each arm) - 12/10/8/827.5 (each arm) - 12/10/8/830 (each arm) - 12/10/8/832.5 (each arm) - 12/10/8/833.8 (each arm) - 12/10/8/833.8 (each arm) - 12/10/8/833.8 (each arm) - 12/10/8/835 (each arm) - 12/10/8/8
38.8 (each arm) - 12/10/8/8 (Do it again)
40 (each arm) - 8/8/8/840 (each arm) - 10/8/8/640 (each arm) - 10/8/5/540 (each arm) - 8/8/8/8
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incline press40 - 12/10/8/850 - 12/10/8/860 - 12/10/8/870 - 12/10/8/880 - 3/3/3/34/4/4/480 - 6/6/6/680 - 7/7/7/715 - 12/10/8/820 - 12/10/8/825 - 12/10/8/827.5 (each arm) - 12/10/8/820 (each arm) - 12/10/8/822.5 (each arm) - 12/10/8/825 (each arm) - 12/10/8/525 (each arm) - 12/10/8/828.5 (each arm) - 12/10/8/825 (each arm) - 12/10/8/827.5 (each arm) - 12/10/8/830 (each arm) - 12/10/8/832.5 (each arm) - 12/10/8/433.8 (each arm) - 12/10/6/533.8 (each arm) - 12/8/8/433.8 (each arm) - 12/10/8/835 (each arm) - 12/10/8/838.8 (each arm) - 12/10/4/840 (each arm) - 8/7/5/540 (each arm) - 8/8/5/540 (each arm) - 8/8/8/7.5
40 (each arm) - 8/8/8/8 (reduce next week)
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Pectoral Fly8/6/4/49/7/5/59/7/5/510/6/5/511/9/7/712/10/8/812/10/8/81/1/1/11/1/1/11/1/1/1 (up)2/2/2/2 (knees)2/2/2/2 (full body)3/2/2/23/2/2/23/2/2/23/2/2/23/3/3/33/3/1/13/3/2/24/3/2/31/0/0/02/0/0/02/0/0/02/0/0/02/0/0/050 - 12/10/8/860 - 12/10/8/870 - 12/10/8/8 (abit rough)80 - 8/8/8/880 - 12/10/8/890 - 8/6/3/3
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Close Grip Bench Press10 - 12/10/8/815 - 12/10/8/810 - 12/10/8/815 - 12/10/8/820 (5/5) - 12/10/8/825 (5,2.5) - 12/10/8/830 - 12/10/8/835 - 12/10/8/840 - 12/10/8/840 - 12/10/8/840 - 12/10/8/842.5 - 12/10/8/845 - 12/10/8/847.5 - 12/10/8/850 - 12/10/8/852.5 - 12/10/8/855 - 12/10/8/855 - 12/10/8/858.8 - 12/10/8/860 - 12/10/8/865 - 12/10/8/865 - 12/10/8/8"""""65 - 12/10/6/665 - 12/10/8/867.5 - 12/10/8/869 - 12/10/6/769 - 12/10/8/870 - 12/10/8/871 - 12/10/8/874 - 12/10/8/8
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Triceps Push Ups (on knees)1/1/1/12/2/2/22/2/2/23/3/3/34/5/5/56/6/6/67/7/7/7 (again)5/5/7/68/8/8/8
9/9/8/8 (form change - weight on hands)
2/2/2/2 (form change - weight on hands)
6/5/4/46/6/6/67/7/7/57/7/7/78/7/7/78/8/7/78/8/8/812/10/8/8/88/8/8/812/8/6/5/5/5/5/55/5/5/55/5/5/55/5/5/58/8/8/89/8/7/69/8/7/610/9/8/811/7/7/712/10/8/8
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Tri Extensions30 - 12/10/8/830 - 12/10/8/840 - 12/10/8/820 - 12/10/8/830 - 9/7/5/530 - 12/10/8/840 - 6/6/6/640 - 6/6/6/640 - 7/7/7/740 - 8/8/8/810 - 8/8/8/810 - 8/8/8/810 - 12/10/8/812 - 12/10/8/813 - 12/10/8/815 - 12/10/8/815 - 12/10/8/817.5 - 12/10/8/818.8 - 12/10/8/820 - 12/10/8/821 - 12/10/8/8"""""21 - 12/10/8/823.8 - 12/10/8/825 - 12/10/8/825 - 12/10/8/8 (ready)25 - 12/10 (Form Correct) 17.5 - 8/817.5 - 12/10/8/818.8 - 12/10/8/8
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Day 3Lying Leg Curls30 - 12/10/8/840 - 12/10/8/830 - 12/10/8/840 - 12/10/8/850 - 12/10/8/860 - 12/10/8/8 (again)50 - 12/10/8/860 - 12/9/5/560 - 8/8/8/860 - 9/9/8/860 - 12/10/8/860 - 12/10/8/870 - 8/8/8/870 - 9/9/8/870 - 10/10/8/870 - 12/10/8/880 - 8/8/8/880 - 9/9/8/8Toe80 - 12/8/5/380 - 12/10/8/780 - 12/10/8/780 - 12/10/8/880 - 12/10/8/8
16
Barbell Curl
30 - 12/10/8/8 (keep this weight next week)
30 - 12/10/8/830 - 12/10/8/840 - 12/10/8/820 - 12/10/8/830 - 12/10/8/835 - 12/10/8/840 - 12/10/8/845 - 10/6/6/645 - 8/8/8/845 - 10/10/8/545 - 12/10/8/850 - 8/8/8/450 - 8/8/8/550 - 12/8/8/852.5 - 6/6/4/452.5 - 8/8/6/652.5 - 8/8/6/6Toe52.5 - 8/8/6/651 - 12/10/8/853.8 - 8/8/6/655 12/10/8/860 12/10/8/865 8/8/8/7
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Dumbell Curl30 - 12/10/8/840 - 12/10/8/840 - 12/10/8/850 - 12/10/8/860 - 12/7/4/420 - 12/10/5/415 - 12/10/8/815 - 12/10/8/815 - 12/10/8/820 - 12/10/8/820 - 12/10/7/520 - 12/10/7/520 - 12/10/8/822.5 - 12/10/8/8 (Sorta)22.5 - 12/10/8/8 (Sorta)22.5 - 12/10/8/8 (Sorta)25 - 8/8/8/8 25 - 12/10/8/8 (Sorta)Toe25 - 12/10/8/8 (Sorta)20 - 12/10/8/823.8 - 12/10/8/825 - 12/10/8/827.5 - 12/10/8/830 - 8/8/6/4
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Squats10 - 12/10/8/820 - 12/10/8/820 - 12/10/8/825 - 12/10/8/830 - 12/10/8/835 - 12/10/8/840 - 12/10/8/820 (each side) - 12/10/8/825 (each side) - 12/10/8/830 (each side) - 12/10/8/835 (each side) - 12/10/8/840 (each side) - 12/10/8/840 (each side) - 12/10/8/842.5 - 8/8/6/642.5 - 8/8/6/642.5 (each side) - 12/10/8/8Toe25 - 12/10/8/825 - 12/10/8/825 - 12/10/8/825 - 12/10/8/825 - 12/10/8/525 - 12/10/8/8
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leg press30 - 12/10/8/8 40 - 12/10/8/840 - 12/10/8/860 - 12/10/8/870 - 12/10/8/880 - 12/10/8/890 - 12/10/8/8100 - 12/10/8/8110 - 8/8/8/8110 - 9/9/9/9110 - 12/10/8/8125 - 3/3/3/3125 - 4/4/4/4125 - 5/5/5/5125 - 6/6/6/6125 - 8/8/8/8125 - 9/9/8/8125 - 10/10/8/8Toe125 - 10/10/8/8110 - 12/10/8/8120 - 8/8/8/8125 - 12/10/8/8125 - 12/10/8/8140 - 12/10/8/8
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Extra DayFront Raise (barbell)13 (each side) - 12/10/8/815 (each side) - 12/10/8/8
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One Arm Lat Raise23 (each side) - 12/10/8/825 (each side) - 12/10/8/8
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Barbell Rear Delt Row27.5 (each side) - 12/10/8/830 (each side) - 12/10/8/8
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Push ups (full body)12/10/8/8
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Triceps Push Ups (on knees)8/8/8/8
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All DaysPlank30/30/3035/35/3540/40/4040/40/4045/45/4520/20/20 (full body)25/25/25 (full body)30/30/30 (full body)35/35/35 (full body)40/40/40 (full body)30/30/30 (full body)30/30/30 (full body)35/35/3540/40/4040/40/4045/45/4545/45/4550/50/5055/55/5555/55/5555/55/5555/55/5560/60/6060/60/6060/60/6060/60/60
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Dumbell Side Bends20/20/2035/35/3540/40/4040/40/4045/45/4520/20/20 (full body)25/25/25 (full body)30/30/30 (full body)35/35/35 (full body)40/40/40 (full body)40/40/40 (full body)45/45/45 (full body)35/35/3540/40/4040/40/4045/45/4545/45/4550/50/5055/55/5555/55/5555/55/5555/55/5560/60/6020 - 12/10/8/825 - 12/10/8/825 - 12/10/8/8
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Clock
http://www.online-stopwatch.com/large-online-clock/
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Rep Goal12/10/8/8 - 60 sec rest
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Heartrate Info
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.WPf9p_nyuUk
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Lifting Progress
Weight Progress
Bicep Measurement Progress
Chest Measurement Progress