1/30/16

Strength
-----------
Backsquat (HBBS)
45 x 10
135 x 10
225 x 5
275 x 3
315 x 5 x 3 sets
Superset w/
1. Press
45 x 8
95 x 10
115 x 5
135 x 5 x 4 sets
2. Pullups x 10 x 5 sets
--------
Deadlift
135 x 8
225 x 5
315 x 5 x 3 sets
f/b
Bent-over Rows
135 x 10 x 3 sets

1/20/16

Strength
----------
Bench Press
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
255 x 5
275 x 4 x 3 sets
Drop
225 x 5
135 x 10
Superset w/
Pullups x 10 x 7 sets
Dumbbell Curls @ 40lbs x 10 x 6 sets

1/19/16

Strength
---------
Press
45 x 10
95 x 10
115 x 5
135 x 5 x 8 sets
Superset w/
Good Mornings
45 x 10
95 x 10
115 x 10
135 x 10 x 5 sets
Dumbbell Biceps @ 35lbs x 10 x 5 sets
Dumbbell Hammer Curls @ 35lbs x 10 x 5 sets
---------
Dumbbell Lateral Raises @ 25lbs x 10 x 4 sets
Dumbbell Front Raises @ 25lbs x 10 x 4 sets
Concentration Curls @ 35lbs x 6 x 3 sets

1/18/16

Strength
----------
Bench Press
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
255 x 5
275 x 4 x 2
Superset w/
Pullups x 10 x 7 sets
Good Mornings
45 x 10
95 x 10
115 x 10
135 x 8 x 3 sets

1/14/16

MSE Work
-------------
Conditioning

1/13/16 (PM)

Strength
---------
1. Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 5 x 3 sets
Superset w/
2. Press
95 x 10
115 x 5
135 x 5
155 x 5
165 x 5
185 x 3 x 3 sets
3. Toes -2-Bar x 10 x 4 sets
---------
Conditioning

1/13/16 (AM)

Strength
---------
Bench Press
135 x 10
185 x 7
205 x 5
225 x 5
245 x 5
255 x 5
275 x 4 x 2 sets
275 x 3
225 x 5
Superset w/
Pullups x 10 x 8 sets

1/9/16

Strength
----------
Backsquat (HBBS)
135 x 8
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
Weightbelt
405 x 2 x 5 sets (Rep Set PR)
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 1
445 x 1
495 x 1
Weightbelt
545 x 1
No-Belt
455 x 5 x 2 sets
455 x 1

1/7/16

Strength

--------

Backsquat (HBBS)

135 x 8

225 x 5

275 x 3

315 x 5

365 x 1

1/6/16 (PM)

Strength
---------
Bench Press
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
255 x 5
275 x 3 x 5 sets
Superset w/
Pullups x 10 x 6 sets
-------
Press
45 x 8
135 x 8
155 x 5
165 x 5
185 x 1
135 x 8 x 2 sets
Superset w/
Toes-2-Bar x 10 x 4 sets

1/6/16 (AM)

Strength
& Conditioning
----------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
455 x 3
495 x 1
---------
Conditioning
2 sets
800M Sprints @ 5% and 5mph
10 x Pullups
50 x Pushups
25 x Squats
25 x V-ups

1/5/16

Strength
----------
Backsquat
135 x 8
225 x 5
275 x 3
315 x 3
365 x 1
Superset w/
Pullups x 10 x 4 sets
Dumbbell Biceps Curls @ 30lbs x 10 x 4 sets
Dumbbell Hammer Curls @ 30lbs x 10 x 4 sets
----------
MSE
2 sets
50 x Pushups
25 x Squats
25 x V-ups

1/2/16

Strength &
Mountain Conditioning
Bodyweight: 214lbs
----------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 3
365 x 1
405 x 2
335 x 4 x 4 sets (Rep Set PR)
Superset w/
Press (Full Clean)
135 x 10
155 x 5
175 x 5
205 x 1 (1RM PR)
---------
Conditioning
3 Sets:
1. 800M @ 10% Incline
    400M @ 3mph
    400M @ 5mph
2. 15 x Kettlebell Weighted Step-ups @ 35lbs ea side
3. 15 x Kettlebell Swings @ 35lbs ea side
Time: 45:23
Distance: 1.5 miles
---------
Core
2-Minute Plank

12/31/15

Mountain Conditioning
-------
3-mile Hill Climb Medley:
- 5% Build/Recovery @ 3mph
- 10% Work/Climb @ 5mph
Time: 47:55
-------
f/b
3 sets:
30 x Pushups
25 x Squats
25 x V-ups
10 x Dumbbell Biceps Curls @ 30lbs
10 x Dumbbell Hammer Curls @ 30lbs

12/29/15

Strength
----------
Backsquat (HBBS)
135 x 10
225 x 5
275 x 3
315 x 3
365 x 1
Superset w/
Benchpress
135 x 10
185 x 7
205 x 5
225 x 5
245 x 5 x 2 sets
Dumbbell Biceps Curls @ 30lbs x 10 x 5 sets
Dumbbell Biceps Curls @ 30lbs x 10 x 5 sets
-------
Triceps Cable Bar Pressdowns @ 130lbs x 10 x 4 sets
Biceps Cable Curls @ 90lbs x 6-8 x 4 sets
Triceps Single-arm Reverse Cable Pressdowns x 8-10 x 4 sets
V-ups x 20 x 3 sets
Prone Mountain-climbers x 10 ea side x 3 sets