12/28/15

Strength
---------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
455 x 1
495 x 1
405 x 8 x 4 sets (strict, speed) (Volume Rep Set PR)
Superset w/
Press
95 x 10
115 x 5
135 x 5
155 x 9 x 2 sets (Rep Set PR)
155 x 6

12/26/15

Strength & Hypertrophy
----------
Backsquat (HBBS)
135 x 8
225 x 5
275 x 3
315 x 3
365 x 1
405 x 2 x 3 sets (Rep Set PR)
------
Benchpress 
135 x 10
185 x 5
225 x 5
245 x 5
275 x 4 x 2 sets
275 x 3
225 x 8 x 4 sets (Rep Set PR)
Superset w/
Single-leg Extensions @ 65lbs x 10 x 5 sets
Dumbbell Biceps Curls @ 30lbs x 10 x 4 sets
Dumbbell Hammer Curls @ 30lbs x 8-10 x 4 sets
-------
Dumbbell Front Raises @ 25lbs x 10 x 4 sets
Dumbbell Lateral Raises @ 25lbs x 10 x 4 sets
Dumbbell Kickbacks @ 20lbs x 10 x 4 sets
Dumbbell Rows @ 80lbs x 10 x 4 sets
--------
Triceps Cable Bar Extensions @ 130lbs x 15 x 3 sets
Biceps Cable Curls @ 100-110lbs x 8-10 x 3 sets
Drop-Triceps Cable Bar Extensions @ 120lbs x 18
Drop-Biceps Cable Curls @ 100 x 10

12/24/15

Strength& 
Conditioning
---------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 5 x 5 sets
Superset w/
Dumbbell Biceps Curls @ 30lbs x 10 x 5 sets
Dumbbell Hammer Curls @ 30lbs x 10 x 5 sets
Single-leg Extensions @ 65lbs x 10 x 6 sets
------
Seated Cable Row @ 135lbs x 15 (two-stage) x 4 sets
Triceps Cable-Bar Pressdowns @ 130lbs x 6 sets
Biceps Cable-Bar Curls @ 130lbs x 4 sets
------
Conditioning
1-Mile Hill Climb Medley

12/23/15

Strength & Hypertrophy
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 5
455 x 3
495 x 1
455 x 1
405 x 5 x 3 sets
-------
Hypertrophy
Incline Dumbbell Press @ 45lbs x 10 x 6 sets
Dumbbell Lateral Raises @ 20-25lbs x 10 x 4 sets
Dumbbell Front Raises @ 20-25lbs x 10 x 4 sets
-------
Dumbbell Biceps Curls @ 35lbs x 10 x 4 sets
Dumbbell Hammer Curls @ 35lbs x 10 x 4 sets
Dumbbell Rows @ 80lbs x 10 x 3 sets ea side
Dumbbell Triceps Kickbacks @ 20lbs x 10 x 4 sets

12/22/15

Strength
-------
Bench Press
45 x 12
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
275 x 4 x 2 sets
275 x 3
275 x 2
245 x 4
245 x 3
225 x 5
Superset w/
Single Leg Extensions @ 65-90lbs x 15 x 7 sets
----
Total Volume above 225: 35 reps
---------
Mountain Conditioning
Hill Sprint Medley:
400M Climb @ 12% & 5mph
400M Sprint @ 6% & 7.5mph
21 x Weighted Step-ups @ 35lbs ea side
400M Climb @ 11% & 5mph
400M Sprint @ 5.5% & 7.5mph
15 x Weighted Step-ups @ 35lbs ea side
400M Climb @ 10% & 5mph
400M Sprint @ 5% & 7.5mph
19 x Weighted Step-ups @ 35lbs ea side
Time: 33:48

12/21/15

Strength
-------
Backsquat
135 x 10
225 x 5
275 x 3
315 x 3
365 x 3 x 2 sets
365 x 1 (lost focus)
315 x 5 x 3 sets
Superset w/
Pushups x 25 x 6 sets
Pullups x 10 x 6 sets
Triceps Cable Pressdowns @ 110-120lbs x 15 x 5 sets

12/19/15

Strength
--------
Deadlift
135 x 8
225 x 5
315 x 7
405 x 7
455 x 7 (Rep P.R.)
495 x 3
545 x 1
2:30 rest, then:
405 x 8
Superset w/
Press
95 x 10
115 x 8
135 x 8
155 x 7
165 x 5
135 x 12
Single-Leg Extensions
60-75lbs x 15 x 4 sets

Energy levels were absolutely horrible today and I didn't even feel like stepping in the gym, which is extremely rare for me. Pretty banged up and tired after this week of travel; however, this session re-confirmed Jon Broz's mantra to me and once again, I realized that our bodies lie to us all the time, and that Volume is king.

12/18/15

Strength
------
Backsquat
135 x 10
225 x 5
275 x 3
315 x 5
365 x 3
Superset w/
Dumbbell Biceps Curls @ 35lbs x 10 x 4 sets
Hammer Curls @ 35lbs x 10 x 4 sets
Dumbbell Front Raises @ 25lbs x 10 x 4 sets
Dumbbell Lateral Raises @ 25lbs x 10 x 4 sets

12/16/15

Strength
------
Deadlift
135 x 10
225 x 5
315 x 3
405 x 3
455 x 1
405 x 5 x 4 sets
Superset w/
Benchpress
135 x 10
185 x 7
225 x 7
245 x 5 x 4 sets
----
Press
95 x 10
135 x 7 x 4 sets
Superset w/
V-ups x 20 x 3 sets
Prone K2E x 10 x 3 sets

12/15/15 (PM)

Conditioning
-----------
2-Mile Hill Sprint Medley
Alternating between 5.5% and 11% incline

12/15/15 (AM)

Strength
-----
Backsquats
45 x 10
135 x 8
225 x 5
275 x 3
315 x 5
365 x 2 x 3 sets
Superset w/
Dumbbell Biceps Curls @ 37.5lbs x 8-10 x 5 sets
Hammer Curls @ 37.5lbs x 8-10 x 5 sets
Pullups x 10 x 4 sets

12/13/15

Strength
----------
Deadlift
135 x 8
225 x 5
315 x 3
365 x 3
405 x 1
445 x 1
495 x 1
445 x 5
445 x 4
445 x 5
445 x 4
----
Superset w/
Press
95 x 8
115 x 8
135 x 8
155 x 5
175 x 3 x 4 sets
-----
Backsquat
135 x 10
225 x 5
275 x 3
315 x 3
365 x 1
Superset w/
Pullups x 10 x 3 sets

12/11/15

Strength
--------
Body-weight Squats x 100
Pushups x 100
V-ups x 75
Biceps Curls @ 30lbs x 40
Hammer Curls @ 30lbx x 40
Triceps Kickbacks @ 20lbs x 40

12/10/15

Conditioning

--------

2-Mile Hill Sprint Medley @ 10%

12/9/15

Strength
--------
Shoulder work - dumbbells
Biceps work - dumbbells
Body-weight squats

12/6/15

Strength
-------
Backsquat
135 x 10
225 x 5
275 x 3
315 x 3
365 x 1
315 x 5 x 5 sets
--------
Biceps/Triceps/Shoulder work
-------
2-mile Hill Sprint Medley

12/3/15

Strength & Hypertrophy
-----------
Bench Press
135 x 10
185 x 5
225 x 8
245 x 5 x 3 sets
245 x 4 x 2 sets
Superset w/
Dumbbell Biceps Curls @ 35-50lbs x 10 x 3 sets
Single-leg Extensions @ 65lbs x 10-15 x 5 sets
---------
Press
135 x 5
135 x 7 x 3 sets
Superset w/
Bent-Over Rows (Snatch-grip) @ 135lbs x 10 x 4 sets
Dumbbell Biceps Curls @ 35lbs x 10 x 3 sets
-------
Incline Dumbbell Press @ 50lbs x 10 x 3 sets
Front Dumbbell Raises @ 25lbs x 10 x 3 sets
Lateral Dumbbell Raises @ 25lbs x 10 x 3 sets
Dumbbell Biceps Curls @ 25lbs x 10 x 2 sets
-----
Seated Cable Rows @ 130-150lbs x 15 x 3 sets
Triceps Cable Pressdowns @ 120-150lbs x 15 x 3 sets
One-arm Triceps Cable Reverse Extension @ 40lbs x 10 x 3 sets

12/1/15

Strength & Hypertrophy
---------
Backsquat
135 x 10
225 x 5
275 x 3
315 x 3 x 3 sets
Superset w/
Press
45 x 10
95 x 10
115 x 7
135 x 5
155 x 5 x 3 sets
135 x 7
--
Dumbbell Biceps Curls @ 35lbs x 10 x 3 sets
Dumbbell Hammer Curls @ 35lbs x 8 x 3 sets
-------
Overhead Dumbbell Press @ 45lbs x 10 x 3 sets
Front Dumbbell Raises @ 25lbs x 10 x 3 sets
Lateral Dumbbell Raises @ 25lbs x 10 x 3 sets
Dumbbell Shrugs @ 80lbs x 15 x 3 sets
Dumbbell Biceps Curls @ 25lbs x 10 x 2 sets