2017 Project: Valla
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ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACADAEAFAGAHAIAJAKALAMANAO
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Week
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Workout11/28 - 10/212/19 - 12/2312/26 - 12/301/2 - 1/61/9 - 1/131/23 - 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 - 6/166/25 - 7/27/4 - 7/87/11 - 7/167/17 - 7/227/24 - 7/287/31 - 8/48/7 - 8/118/14 - 8/188/21 - 8/258/28 - 9/19/4 - 9/89/25 - 9/3010/9 - 10/1410/4 - 10/710/16 - 10/21
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Day 1Day 5Front Raise (bar)30 - 12/10/8/840 - 12/10/8/850 - 12/9/3/340 - 12/10/8/850 - 12/8/5/450 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/820 - 12/10/8/825 (total) - 8/8/8/325 - 12/10/8/8bar - 12/10/8/82.5 (each side) - 12/10/8/85 - 12/10/8/87.5 - 12/10/8/87.5 - 12/10/8/87.5 - 12/10/8/87.5 - 12/10/8/87.5 - 12/10/8/88.8 (each side) - 12/10/8/88.8 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/810 (each side) - 12/10/8/87.5 (each side) - 12/10/8/8
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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 - 12/10/8/830 - 12/10/8/825 - 12/10/8/825 - 12/10/8/825 - 12/10/8/825 - 8/8/6/625 - 12/10/8/82.5 - 12/10/8/84.4 - 12/10/8/85 - 12/10/8/85 (each side) - 12/10/8/82.5 (each side) - 12/10/8/82.5 (each side) - 12/10/8/83 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/82.5 (each side) - 12/10/8/82.5 (each side) - 12/10/8/8
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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 - 12/10/8/830 - 12/10/8/825 - 12/10/8/825 - 12/10/8/825 - 12/10/8/825 - 10/8/8/825 - 12/10/8/85 (each side) - 12/10/8/87.5 (each side) - 12/10/8/810 (each side) - 12/10/8/815 (each side) - 12/10/8/817.5 (each side) - 12/10/8/817.5 (each side) - 12/10/8/817.5 (each side) - 12/10/8/817.5 (each side) - 12/10/8/818.8 (each side) - 12/10/8/818.8 (each side) - 12/10/8/820 (each side) - 12/10/8/820 (each side) - 12/10/8/820 (each side) - 12/10/8/820 (each side) - 12/10/8/820 (each side) - 12/10/8/820 (each side) - 12/10/8/820 (each side) - 12/10/8/820 (each side) - 12/10/8/820 (each side) - 12/10/8/820 (each side) - 12/10/8/820 (each side) - 12/10/8/820 (each side) - 12/10/8/815 (each side) - 12/10/8/815 (each side) - 12/10/8/8
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Lat pulldown50 - 12/10/8/860 - 12/10/8/870 - 8/6/4/460 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/860 - 8/8/8/860 - 8/8/8/860 - 9/9/8/860 - 10/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/850 - 12/10/8/8
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Supermans12/10/8/82.5 - 12/10/8/85 - 12/10/8/85 - 12/10/8/87.5 - 12/10/8/810 - 12/10/8/812.5 - 12/10/8/813 - 12/10/8/810 - 12/10/8/815 - 12/10/8/822 - 12/10/8/825 - 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) 12/10/8/82.5 (each side) 12/10/8/83 (each side) 12/10/8/84.4 (each side) 12/10/8/84.4 (each side) 12/10/8/8 (up)5 (each side) 12/10/8/8 (again)5 (each side) 12/10/8/8 (again)4.4 (each side) 12/10/8/84.4 (each side) 12/10/8/84.4 (each side) 12/10/8/84.4 (each side) 12/10/8/87.5 (each side) 12/10/8/810 (each side) 12/10/8/810 (each side) 12/10/8/810 (each side) 12/10/8/810 (each side) 12/10/8/810 - 12/10/8/8
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Dumbbell Bent-over Row50 - 12/10/8/860 - 12/10/6/470 - 5/4/3/360 - 12/10/8/815 - 12/10/8/820 - 12/10/8/825 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/825 - 12/10/8/827.5 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/832.5 - 12/10/8/832.5 - 12/10/8/8 (lower)30 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/825 - 12/10/8/825 - 12/10/8/8
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Day 2Bench Press40 - 12/10/8/850 - 12/10/8/8Sick50 - 12/10/8/860 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/815 (each arm) - 12/10/8/815 (each arm) - 12/10/8/817.5 (each arm) - 12/10/8/815 (each arm) - 12/10/8/820 (machine) - 12/10/8/810 (free weight) - 12/10/8/811.75 (each side) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/860 - 12/10/8/860 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/850 - 12/10/8/840 - 12/10/8/8
10
Incline press30 - 12/10/8/840 - 12/10/8/840 - 12/10/8/850 - 12/10/8/840 - 12/10/8/840 - 12/10/8/840 - 12/10/8/840 - 12/10/8/815 (each arm) - 12/10/8/815 (each arm) - 12/10/8/817.5 (each arm) - 12/10/8/820 (each arm) - 12/10/8/820 (each arm) - 12/10/8/820 (each arm) - 12/10/8/820 (each arm) - 12/10/8/85 (each side) - 12/10/8/85 (each side) - 12/10/8/850 - 12/10/8/850 - 12/10/8/840 - 12/10/8/840 - 12/10/8/840 - 12/10/8/840 - 12/10/8/840 - 12/10/8/840 - 12/10/8/840 - 12/10/8/840 - 12/10/8/840 - 12/10/8/840 - 12/10/8/8
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Pushups (full body)6/4/2/27/5/3/37/5/3/38/4/4/49/4/4/46/6/6/67/5/3/38/6/4/49/7/5/59/7/5/510/8/6/610/5/2/210/6/4/410/7/5/58/4/3/39/7/5/510/8/6/68/6/4/49/6/3/38/6/4/48/6/4/48/6/4/48/6/4/48/6/4/410/8/6/511/7/5/412/6/4/412/7/5/56/4/2/2
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Triceps Pushups (full body)6/4/2/27/5/3/32/2/2/22/2/2/23/3/3/34/4/4/44/4/4/48/6/5/59/7/5/57/5/3/39/7/5/55/4/3/26/4/2/27/5/3/38/6/4/49/7/5/410/6/4/44/3/2/24/3/3/34/4/3/34/3/3/35/4/3/36/4/2/26/4/2/25/3/1/16/4/2/26/4/3/36/4/2/2
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Tri Pulldown10 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/812.5 (each) - 12/10/8/812.5 (each) - 12/10/8/812.5 (each) - 12/10/8/812.5 (each) - 12/10/8/812.5 (each) - 12/10/8/812.5 (each) - 12/10/8/812.5 (each) - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/825 - 12/10/8/825 - 12/10/8/8 (up)
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Day 3Good Morning12/10/8/812/10/8/812/10/8/812/10/8/85/5/5/56/6/6/69/9/8/810/10/8/812/10/8/812/10/8/8Bar (heavy) - 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) - 12/10/8/815 (each side) - 12/10/8/815 (each side) - 12/10/8/815 (each side) - 12/10/8/815 (each side) - 12/10/8/815 (each side) - 12/10/8/815 (each side) - 12/10/8/815 (each side) - 12/10/8/815 (each side) - 12/10/8/815 (each side) - 12/10/8/817.5 (each side) - 12/10/8/817.5 (each side) - 12/10/8/817.5 (each side) - 12/10/8/817.5 (each side) - 12/10/8/817.5 (each side) - 12/10/8/817.5 (each side) - 12/10/8/817.5 (each side) - 12/10/8/817.5 (each side) - 12/10/8/8
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Lying Leg Curls30 - 12/10/8/840 - 12/10/8/840 - 12/10/8/830 - 12/10/8/840 - 12/10/8/830 - 12/10/8/830 - 12/10/8/840 - 12/10/8/850 - 6/6/6/650 - 6/6/6/630 - 8/8/8/830 - 10/8/8/830 - 10/8/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/830 - 12/10/8/625 - 12/10/8/625 - 12/10/8/6
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Barbell Curl10 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 (5/5) - 12/10/8/820 (5/5) - 12/10/8/820 (5/5) - 12/10/8/820 (5/5) - 12/10/8/824 (7.5/7.5) - 12/10/8/824 (7.5/7.5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/815 (5/5) - 12/10/8/8
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Dumbbell Curl10 - 12/10/8/820 - 12/10/8/820 - 12/10/8/810 - 12/10/8/810 (2.5/2.5) - 12/10/8/8 (up)
10 (2.5/2.5) - 12/10/8/8 (up)
10 (2.5/2.5) - 12/10/8/8 (up)10 (2.5/2.5) - 12/10/8/811 (3/3) - 12/10/8/810 (2.5/2.5) - 12/10/8/810 (2.5/2.5) - 12/10/8/810 (2.5/2.5) - 12/10/8/810 (2.5/2.5) - 12/10/8/811 (3/3) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/84.4 (each side) - 12/10/8/8
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Day 4Hip Bridge124 - 12/10/8/8129 (22, 25, 10, 2.5) - 12/10/8/8
129 (22, 25, 10, 2.5) - 12/10/8/8
114 (22, 25, 5) - 12/10/8/8117 (22, 25, 7.5) - 12/10/8/8117 (22, 25, 10) - 12/10/8/8122 (22, 25, 10, 2.5) - 12/10/8/8123 (22, 25, 10, 3) - 12/10/8/8123 (22, 25, 10, 3) - 12/10/8/8
123 (22, 25, 10, 4.4) - 12/10/8/8
123 (22, 25, 10, 5) - 12/10/8/8123 (22, 25, 10, 5) - 12/10/8/8139 (22, 25, 10, 7.5) - 12/10/8/8144 (22, 25, 10, 10) - 12/10/8/8149 (22, 25, 10, 10, 2.5) - 12/10/8/8151 (22, 25, 10, 10, 3) - 12/10/8/8
152.8 (22, 25, 10, 10, 4.4) - 12/10/8/8
152.8 (22, 25, 10, 10, 4.4) - 12/10/8/8154 (22, 25, 10, 10, 5) - 12/10/8/8159 (22, 25, 10, 10, 7.5) - 12/10/8/8164 (22, 25, 10, 10, 10) - 12/10/8/8174 (22, 25, 10, 10, 10, 5) - 12/10/8/8184 (22, 25, 10, 10, 10, 10) - 12/10/8/8
189 (22, 25, 10, 10, 10, 10, 2.5) - 12/10/8/8
174 (22, 25, 10, 10, 10, 5) - 12/10/8/8164 (22, 25, 10, 10, 10, 5) - 12/10/8/8154 (22, 25, 10, 10, 10) - 12/10/8/8
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Lunges12/10/8/85 - 12/10/8/87.5 - 12/10/8/810 - 12/10/8/820 - 12/10/8/825 - 12/10/8/825 - 12/10/8/815 (each) - 12/10/8/817.5 (each) - 12/10/8/815 (each) - 12/10/8/817.5 (each) - 12/10/8/817.5 (each) - 12/10/8/820 (each) - 12/10/8/821 (each) - 12/10/8/820 (each) - 12/10/8/815 (each) - 12/10/8/815 (each) - 6/4/2/215 (each) - 8/6/4/415 (each) - 10/8/6/615 (each) - 12/10/8/815 (each) - 12/10/8/815 (each) - 12/10/8/815 (each) - 12/10/8/812.5 (each) - 12/10/8/812.5 (each) - 12/10/8/810 (each) - 12/10/8/812.5 (each) - 12/10/8/8
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Deadlifts12/10/8/812/10/8/82.5 - 12/10/8/820 (5,5) - 12/10/8/815 (7.5, 7.5) - 12/10/8/820 (10, 10) - 12/10/8/840 - 12/10/8/845 - 12/10/8/850 - 12/10/8/855 - 12/10/8/860 - 12/10/8/822, 10 (each side) - 12/10/8/8
22, 10, 2.5 (each side) - 12/10/8/8
22, 10, 3 (each side) - 12/10/8/822, 10, 4.4 (each side) - 12/10/8/822, 10, 5 (each side) - 12/10/8/822, 10, 7.5 (each side) - 12/10/8/822, 10(each side) - 12/10/8/822, 10(each side) - 12/10/8/822, 10(each side) - 12/10/8/822, 10(each side) - 12/10/8/822, 10(each side) - 12/10/8/822, 10(each side) - 12/10/8/822, 10(each side) - 12/10/8/822, 10(each side) - 12/10/8/822, 10(each side) - 12/10/8/822, 10(each side) - 12/10/8/8
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Leg Extensions50 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/860 - 12/10/8/870 - 12/10/8/880 - 8/8/8/880 - 9/9/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/870 - 12/10/8/8
22
Leg Press80 - 12/10/8/890 - 12/10/8/890 - 12/10/8/8100 - 12/10/8/8110 - 12/10/8/8125 - 3/3/3/3125 - 4/4/4/4125 - 5/5/5/5125 - 4/4/4/4125 - 5/5/5/5110 - 12/10/8/8110 - 12/10/8/8110 - 12/10/8/8100 - 12/10/8/8100 - 12/10/8/8100 - 12/10/8/8100 - 12/10/8/890 - 12/10/8/890 - 12/10/8/890 - 12/10/8/890 - 12/10/8/890 - 12/10/8/890 - 12/10/8/890 - 12/10/8/890 - 12/10/8/890 - 12/10/8/890 - 12/10/8/8
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All DaysPlank (elevated - feet on wall)30/30/3035/35/3540/40/4040/40/4045/45/4550/50/5055/55/5560/60/6060/60/6060/60/6060/60/6040/40/4040/40/4045/45/4545/45/4550/50/5055/55/5560/60/6060/60/6060/60/6035/35/3560/60/6020/20/2025/25/2530/30/3045/45/4550/50/5050/50/5055/55/55
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Dumbell Side Bends30/30/3035/35/3540/40/4040/40/4045/45/45
20/20/20 (arm fully extended)
25/25/25 (arm fully extended)
35/35/3540/40/4045/45/4545/45/4540/40/4040/40/4045/45/4545/45/4550/50/5055/55/5560/60/6010 - 12/10/8/820 - 12/10/8/825 - 12/10/8/830 - 12/10/8/825 - 12/10/8/825 - 12/10/8/825 - 12/10/8/815 - 12/10/8/820 - 12/10/8/820 - 12/10/8/820 - 12/10/8/8
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Clock
http://www.online-stopwatch.com/large-online-clock/
30
Rep Goal12/10/8/8 - 60 sec rest
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Lifting Progress
Weight Progress
Thigh Measurement Progress