ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
NeckTrapsDeltsTricepsChestForearmsBicepsLatsAbsObsGlutesQuadsHamsCalves
2
12/7/201412@2.5
HSPU 6@3tunacan
OH Ext 12@20, 12@10
DPU 12, HRPU 12, ChDip 12
DBWC 12@20,12@10, 48@3
OADBC 6@40, 12@20, 12@10
WGP 12TTB 12
SB 12@20, 12@10
OLKT 12@40in95
3
12/8/201414@2.5
Shrug 24@40, 24@20, 24@10
LRz 24@3's, BRz 96@3's, HighPull 12@40, 12@20, 12@10, OHP 12@40, 12@20, 12@10
OAPU 6
4
12/9/2014
5
12/10/201416@2.5
WC 160@3's, RWC 80@3's DBTwist 160@3's
Curl 20@40, 20@20, 20@10, 40@3's
OHChin 6 each no more, hot elbow
KneeToAnkle 50, Floor Touch 50
6
12/11/2014
Shrug 16@40, 16@20, 16@10
HSPU 8@3tunacan, LRz 32@3's, BRz 64@3's, HighPull 16@40, 16@20, 16@10, OHP 16@40, 16@20, 16@10
OH Ext 16@20, 16@10 DBKB 16@3's
OAPU 8, DPU 16, HRPU 16, ChDip 16
7
12/12/2014
DBWC 16@20,16@10, 64@3's RWC 64@3's
Curl 16@40, 16@20, 16@10, 64@3's Twists 64@3's
WGP 16TTB 16OLKT 16@30
8
12/13/201420@2.5
Shrug 20@40, 20@20, 20@10
HSPU 10@3tunacan, LRz 20@3's, BRz 40@3's, HighPull 20@40, 20@20, 20@10, OHP 20@40, 20@20, 20@10
OH Ext 20@20, 20@10 DBKB 20@3's
OAPU 10, DPU 20, HRPU 20, ChDip 20
9
12/14/2014
DBWC 20@20,20@10, 80@3's RWC 80@3's
Curl 20@40, 20@20, 20@10, 40@3's Twists 80@3's
PU 20TTB 20SB 80OLKT 40, FT 40
10
12/15/2014
Shrug 24@40, 24@20, 24@10
LRz 48@3's, BRz 96@3's, HighPull 24@40, 24@20, 24@10, OHP 24@40, 24@20, 24@10
OH Ext 24@20, 24@10 DBKB 24@3's
DPU 24, HRPU 24, ChDip 24
11
12/16/2014
DBWC 24@20,24@10, 100@3's RWC 100@3's
Curl 24@40, 24@20, 24@10, 100@3's Twists 100@3's
PU 24TTB 24SB 100OLKT 20@30
12
12/17/2014
Shrug 10@40, 20@20, 40@10
HSPU 5@2tunacan, LRz 20@3's, BRz 80@3's, HighPull 10@40, 20@20, 40@10, OHP 10@40, 20@20, 40@10
OH Ext 10@20, 20@10 DBKB 40@3's
DPU 20, HRPU 20, ChDip 20
13
12/18/201410@5
DBWC 100@3's RWC 100@3's
PU 10
TTB 10, LC 10
SB 100
OLKT 50, CielingTouch(9') 50
14
12/19/2014
Shrug 24@40, 48@20, 100@10
HSPU 6@2tunacan, LRz 24@3's, BRz 100@3's, HighPull 12@40, 24@20, 48@10, OHP 12@40, 24@20, 48@10
OH Ext 12@20, 24@10 DBKB 48@3's
OHPU 12, DPU 24, HRPU 24, ChDip 24
15
12/20/2014
DBWC 120@3's RWC 120@3's
Curl 12@40, 24@20, 48@10, 120@3's Twists 120@3's
PU 12
TTB 12, LC 12
16
12/21/2014
Shrug 56@40, 56@20
HSPU 7@2tunacan, LRz 70@3's, BRz 140@3's, HighPull 14@40, 28@20, 56@10, OHP 14@40, 28@20, 56@10
OH Ext 14@20, 28@10 DBKB 56@3's
OHPU 14, DPU 28, HRPU 28, ChDip 28
SB 140OLKT 10@50
17
12/22/201414@5
DBWC 140@3's RWC 140@3's
Curl 14@40, 56@20, 56@10, 140@3's Twists 140@3's
PU 14
TTB 14, LC 14
18
12/23/2014
Shrug 64@40, 64@20
HSPU 8@2tunacan, LRz 80@3's, BRz 160@3's, HighPull 16@40, 32@20, 64@10, OHP 16@40, 32@20, 64@10
19
12/24/2014
OH Ext 16@20, 32@10 DBKB 64@3's
OAPU 16, DPU 32, HRPU 32, ChDip 32
OLKT 12@50, CielingTouch(9') 24
20
12/25/201416@5
DBWC 160@3's RWC 160@3's
Curl 16@40, 64@20, 64@10, 160@3's Twists 160@3's
PU 16
TTB 16, LC 16
21
12/26/2014
OADBP 30@30
HRP 30
22
12/27/2014
HSPU 3@1tunacan, OADBP 40@25
OAPU 6, HRP 40
OLKT 14@50, CielingTouch(9') 28
23
12/28/201418@5
DBWC 180@3's RWC 180@3's
Curl 18@40, 72@20, 72@10, 180@3's Twists 180@3's
PU 18
TTB 18, LC 18
SB 180
24
12/29/2014
HSPU 5@1tunacan, OADBP 50@25, BentRz 100@3's
OAPU 10, HRP 50
25
12/30/2014
OLKT 16@50in117, CielingTouch(9') 32
26
12/31/201420@5
DBWC 200@3's RWC 200@3's
Curl 20@40, 80@20, 80@10, 200@3's Twists 200@3's
PU 20
TTB 20, LC 20
SB 200
27
1/1/2015
HSPU 3@ground, OHPress 6@60-5to10 (60,55,50,45,etc)
28
1/2/2015
DB Ext 12@20, 12@15, 24@10
OAPU 12, HRPU 24, DPU 24
29
1/3/2015HRPU 24PU 12FT 48in196
30
1/4/2015
HSPU 1@ground, OHPress 8@60-5to10, Bent Rz 40@3's, 40@Arms
HRPU 28PU 14FT 56in240
31
1/5/2015HRPU 32PU 16FT 128in383
32
1/6/2015HRPU 40PU 20FT 160
33
1/7/2015
DBWC 80@3's, RDBWC 80@3's
BB Curl 8@50-5to10 (50,45,40,35,etc) DB Curl 80@3's, DB Twist 80@3's
34
1/8/201524@5
HSPU 5@ground, OHPress 10@60-5to10, Bent Rz 100@3's, LRz 50@3's
HRPU 48PU 24TTB 24FT 192
35
1/9/2015
OH Ext. 30@15, 30@10
InclinePU 30, Decline PU 30
OLKT 20, CielingTouch(9') 20, FT 40 in 287
36
1/10/201514@5
DBWC 100@3's, RDBWC 100@3's
BB Curl 10@50-5to10 (50,45,40,35,etc) DB Curl 100@3's, DB Twist 100@3's in~660
PU 28
TTB 28, LC 28in883
37
1/11/2015
HSPU 6@ground, OHPress 12@60-5to10, Bent Rz 120@3's, LRz 60@3's
OLKT 24, CielingTouch(9') 24, FT 48 in 375
38
1/12/2015
OH Ext. 33@15, 33@10
InclinePU 33, Decline PU 33
39
1/13/201520@5
DBWC 100@3's, RDBWC 100@3's
BB Curl 20@40-5to10, DB Curl 100@3's, DB Twist 100@3's in~797
PU 10@190, BB Row 10@60-5to10in261
TTB 10, LC 10
SB 200
OLKT 30, CielingTouch(9') 30, FT 60 in 443
40
1/14/2015
41
1/15/2015
HSPU 7@ground, OHPress 14@60-5to10, Bent Rz 140@3's, LRz 70@3's in 1700
42
1/16/201524@5
OH Ext. 36@15, 36@10
InclinePU 36, Decline PU 36
TTB 12, LC 12 in 85
SB 240
OLKT 36, CielingTouch(9') 36, FT 72 in 599
43
1/17/2015
DBWC 110@3's, RDBWC 110@3's
BB Curl 22@40-5to10, DB Curl 110@3's, DB Twist 110@3's in~844
44
1/18/201528@5
DBWC 140@3's, RDBWC 140@3's
TTB 14, LC 14 in 110
SB 280
45
1/19/2015
OH Ext. 40@15, 40@10
InclinePU 40, Decline PU 40
OLKT 40, CielingTouch(9') 40, FT 80 in 571
46
1/20/2015
OHPress 16@60-5to10, Bent Rz 160@3's, LRz 80@3's in 1700
DBWC 200@3's, RDBWC 200@3's
BB Curl 24@40-5to10, DB Curl 240@3's, DB Twist 240@3's
47
1/21/2015
TTB 16, LC 16 in 122
48
1/22/2015HRPU 20PU 10FT 40in1210.5 mil in 232
49
1/23/2015HRPU 24PU 12FT 48in158
50
1/24/2015HRPU 28PU 14FT 56in1630.5 mil in 244
51
1/25/2015HRPU 32PU 16FT 64in1810.5 mile in 224!
52
1/26/2015HRPU 40PU 20FT 80in2571 mile in 529
53
1/27/2015
HSPU 11@190(11cm)in93, OHPress 11@40-10to10, LRz 11@3's, BentRz 22@3's
OH Ext. 44@10
HRPU 44, DeclinePU 22
DBWC 110@3's, RDBWC 55@3's
BB Curl 11@40-10to10, DB Curl 22@3's, DB Twist 44@3's
PU 22@190, Row 22@40, 22@30 in262
54
1/28/201522@5
TTB 11, LC 11 in 59
CielingTouch(9') 22, FT 88 in202
55
1/29/2015
HSPU 12@190(11cm)in69, OHPress 12@40-10to10, LRz 12@3's, BentRz 48@3's
DBWC 120@3's, RDBWC 120@3's
BB Curl 12@40-10to10, DB Curl 24@3's, DB Twist 48@3'sin152
PU 24@190, Row 24@40, 24@30 in275
1 mile in 479
56
1/30/201524@5OH Ext. 48@15
HRPU 48, DeclinePU 24in454
TTB 12, LC 12 in 60
SB 12@15, 12@10
CielingTouch(9') 25, FT 100 in199
57
1/31/2015
HSPU 14@190(11cm)in101, OHPress 14@40-10to10, LRz 14@3's, BentRz 56@3's
DBWC 140@3's, RDBWC 140@3's
BB Curl 14@40-10to10, DB Curl 56@3's, DB Twist 56@3'sin221
PU 28@190, Row 28@40, 28@30 in393
58
2/1/201528@5
TTB 14, LC 14 in 81
CielingTouch(9') 30, FT 120 in255
59
2/2/2015
HSPU 16@192(11cm)in147, OHPress 16@40-10to10, LRz 16@3's, BentRz 64@3'sin419
OH Ext. 56@15
HRPU 56, DeclinePU 28in521
60
2/3/201532@5
DBWC 160@3's, RDBWC 160@3's
BB Curl 16@40-10to10, DB Curl 64@3's, DB Twist 128@3'sin271
PU 32@193, Row 32@40, 32@30 in470
TTB 16, LC 16 in 95
SB 16@15, 16@10
61
2/4/2015OH Ext. 50@20
InclinePU 50, DeclinePU 50
CielingTouch(9') 35, FT 140 in335
62
2/5/2015
HSPU 20@191(11cm)in278, OHPress 20@40-10to10, LRz 20@3's, BentRz 80@3'sin617
DBWC 200@3's, RDBWC 200@3's
BB Curl 20@40-10to10, DB Curl 80@3's, DB Twist 160@3'sin356
TTB 18, LC 18 in 118
SB 16@15, 16@10
63
2/6/2015HRPU 24PU 12
CEIlingTouch(9') 24in133
64
2/7/2015HRPU 28PU 14
CEIlingTouch(9') 28in157
65
2/8/2015192lbHRPU 32PU 16
CEIlingTouch(9') 32in181
66
2/9/2015193lbHRPU 36PU 18
CEIlingTouch(9') 36in218
67
2/10/2015192lbHRPU 42PU 21
CEIlingTouch(9') 42in262
0.5 mile in 219!
68
2/11/20150.5 mile in 222
69
2/12/201524@5
OADBPress 5@50-10to10, TwoHandPress 10@50-10to10, BentRz 40@3's, LRz 10@3's
OAPU 12@194, HRPU 48in381
DBWC 100@3's, RDBWC 50@3's
OADBC 5@50-10to10, BBC 5@50-10to10, DBC 50@3's, DBTwist 50@3's
PU 24
TTB 12, LC 12 in 55
SB 12@15, 12@10
OLKT 12@194, CEIlingTouch(9') 48in200
70
2/13/201528@5
OADBPress 6@50-10to10, TwoHandPress 12@50-10to10, BentRz 48@3's, LRz 12@3's
TTB 14, LC 14 in 64
SB 14@15, 14@10
71
2/14/2015
OAPU 14@194, HRPU 56
DBWC 140@3's, RDBWC 70@3's
OADBC 7@50-10to10, BBC 14@50-10to10, DBC 70@3's, DBTwist 70@3'sin13m
PU 28
72
2/15/201532@5
OADBPress 7@50-10to10, TwoHandPress 14@50-10to10, BentRz 56@3's, LRz 14@3'sin570
PU 32
TTB 16, LC 16@198in 83
SB 16@15, 16@10
73
2/16/201536@5
OAPU 16@194, HRPU 64in520
DBWC 160@3's, RDBWC 80@3's
OADBC 8@40-5to10, THC 8@40-5to10, DBC 80@3's, DBTwist 80@3's
TTB 18, LC 18@194in 94
SB 18@15, 18@10
OLKT 16@194, CEIlingTouch(9') 64
74
2/17/2015
OADBPress 8@50-10to10, TwoHandPress 16@50-10to10, BentRz 64@3's, LRz 16@3'sin603
PU 36@193in280
75
2/18/201540@5
DBWC 180@3's, RDBWC 90@3's
OADBC 9@40-5to10, THC 9@40-5to10, DBC 90@3's, DBTwist 90@3'sin920
TTB 20, LC 20@195
SB 20@15, 20@10
76
2/19/2015
OADBPress 10@40-5to10, TADBP 10@40-5to10, BentRz 100@3's, LRz 20@3'sin603
OAPU 20@194, HRPU 100in520
77
2/20/2015
DBWC 200@3's, RDBWC 100@3's
OADBC 10@40-5to10, THC 10@40-5to10, DBC 100@3's, DBTwist 100@3'sin1064
PU 40@192in441
78
2/21/201511@7.5
HRPU 28@196in38
TTB 22, LC 22@195in154
SB 22@15, 22@10
.5miles@192in210
79
2/22/2015
TADBC 14@30-5to10, DBC 70@3'sin207
,
.5miles@192in220
80
2/23/2015
LRz 60@3'sin123
HRPU 30@195in48
81
2/24/2015
LRz 64@3'sin163
HRPU 32@195in56
PU 16@194in66
.5miles@196in204
82
2/25/2015
THP 18@40-5to10, BRz 36@3's, LRz 18@3's in 306
HRPU 36@195in70
DBWC 180@3's, RDBWC 90@3's
TADBC 18@30-5to10, DBC 90@3'sin252
PU 18@193in104
SB 18@20, 18@15
1mile@188in454
83
2/26/2015
HRPU 40@192in108
DBWC 200@3's, RDBWC 100@3's
TADBC 20@30-5to10, DBC 100@3'sin278
PU 20@199!n110
SB 20@20, 20@15
.5mile@198in220
84
2/27/2015
HRPU 45@195in125
PU 22@195!n125
.5mile@198in208
85
2/28/2015
HSPU 2@195, THP 20@40-5to10, BRz 40@3's, LRz 20@3's in 528
TADBC 22@30-5to10, DBC 110@3'sin341
86
3/1/201512@7.5
OAPU 8@196, HRPU 16@196in85
TTB 16, LC 16@195in69
SB 22@20, 22@15
CielingTouch(9') 40@197in60
87
3/2/2015
HSPU 3@199, THP 22@40-5to10, BRz 88@3's, LRz 22@3's in 729
PU 24@200n177
CielingTouch(9') (40@200in57)44@200in68
88
3/3/2015
OAPU 10@196, HRPU 20@196in148
TTB 18, LC 18@198in 90
.5mile@198in204
89
3/4/2015
HSPU 4@191, THP 4@60-5to10, OABRz 8@10, BRz 80@3's, LRz 40@3's in 455
OADBC 4@50-5to10, TAC 4@50-5to10, DB Curl 40@3's
PU 28@193n155
CielingTouch(9') 48@194in90
90
3/5/2015
OAPU 12@194, HRPU 24@194in185
TTB 20, LC 20@193in108
SB 24@20, 24@15
.5miles@195in206
91
3/6/201516@7.5
SB 28@20, 28@15
CielingTouch(9') 56@194in124
.5miles@190in201
92
3/7/2015
HSPU 5@191, THP 5@60-5to10, OABRz 10@15, BRz 100@3's, LRz 50@3's in 700
PU 32@194n225
93
3/8/2015
OAPU(slidingoffarm) 12@193, HRPU 12bottomhalf, 12tophalf
DBWC 22@20, RDBWC 22@10
TADBC 24@30-5to10, DBC 120@3'sin360
PU 40@194n284
SB 16@30
OLKT 4@192+(10+10to40)
.5miles@193in193!
94
3/9/201518@7.5
THP 20@40-35-30in107, BRz 80@3's, LRz 20@3's
TTB 22, LC 22@191in117
SB 18@30
OLKT 5@192+(10+10to40)
95
3/10/2015
96
3/11/2015
THP 22@40-35-30in127, BRz 88@3's, LRz 22@3's
TADBC 26@30-5to10, DBC 130@3'sin396
PU 44@190n375?
OLKT 6@190+(10+10to40)in175
97
3/12/2015
DBWC 140@3's, RDBWC 70@3's
TADBC 28@30-5to10, DBC 140@3'sin474
TTB 10@5lbankleweights, LC 10@5lbankleweightsin56
OLKT 7@190+(10+10to40)in220
98
3/13/2015
THP 25@40-35-30in157goodgrind, BRz 100@3's, LRz 25@3's
TADBC 24@40in48(960total,20pps)
PU 12@195in22(2340total,106.4pps)
OLKT 8@195+(10+10to40)in258
99
3/14/201520@7.5
TAP 28@60in52(1680total,32.3pps)
OAPU 6@193, HRPU 12@193in71
TADBC 30@35in57(1050total,18.4pps)
TTB 12@5lbankleweights, LC 12@5lbankleweightsin63
SB 30@20in114
CeilingTouch(9') (20@193in22)40@193in64
100
3/15/2015
TAP 33@55in64(1815total,28.4pps)
ChP 9@195+30in52
TADBC 44@30in76(1320total,17.4pps)
PU 14@194in37(2716total,73.4pps)
TTB 14@5lbankleweights, LC 14@5lbankleweightsin74
SB 36@20in131
CeilingTouch(9') 44@196in77
.5miles@197in207