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6/27/15 - Saturday

Elliptical Warm up - 10 minutes

Bench
125 x 5
145 x 5
165 x 6
145 x 8
125 x 8
95 x 10

Pull ups: 2,1

Pull Downs
70 x 10 x 5

OHP
60 x 10 x 5

Quick workout. Wasn't feeling it today--tired.
 
6/29/15 - Monday

Warm up: Elliptical - 10 minutes

Bench (Work Sets)
120 x 5, 140 x 5, 160 x 7, 140 x 7, 120 x 8

Pull downs
75 x 10 x 5

OHP
60 x 10 x 5
 
7/13/15 - Monday

Bench
135 x 5, 155 x 5, 175 x 5, 185 x 3, 155 x 8, 155 x 8

Pull downs
80 x 10 x 5

7/15/15 - Wednesday

Deadlifts
115 x 8, 135 x 5, 150 x 5, 175 x 5, 200 x 5, 215 x 3, 175 x 8, 150 x 8

7/19/15 - Sunday

Tennis - Doubles - 2 Hours
 
7/21/15 - Tuesday

Tennis - Singles - 90 minutes

7/22/15 - Wednesday

Squat
130 x 5, 150 x 5, 170 x 5, 130 x 8, 130 x 8

OHP
75 x 5, 85 x 5, 95 x 6, 75 x 10, 75 x 8

Ab Wheel
3 x 12
 
8/9/15 - Sunday

On vacation last 10 days. Played Tennis 6 times over the 10 days. Good skill workout.

Today starting light to get back into training

Squat 135 x 10 x 5

Bench 115 x 10 x 5
 
Weekly updates

8/20/15 - Wednesday

Squats
120 x 5, 135 x 5, 155 x 5, 120 x 8, 120 x 8

RDL
135 x 8 x 4

Shrugs
135 x 8 x 4

Hanging Leg Raise
3 x 12

8/20/15

Bench
100 x 5, 120 x 5, 135 x 8, 100 x 10, 100 x 10

Pull Downs
80 x 8 x 4

OHP
45 x 8 x 4

Tricep Extentions
30 x 10 x 4

8/22/15

Tennis - 1 hour
 
8/25/15 - Tuesday

Tennis - Singles - Two Hours

8/27/15 - Thursday

Squats
120 x 5, 140 x 5, 160 x 7, 140 x 8, 120 x 8

Bench
105 x 5, 120 x 5, 140 x 8, 120 x 8, 105 x 10

RDL
135 x 8 x 4

Shrugs
135 x 8 x 4

Pull down
80 x 8 x 4

Tricep Extensions
30 x 10 x 3

Sit ups
BW x 12 x 3

- good session, took too long.
 
8/29/15 - Saturday

Deadlifts
135 x 5, 145 x 5, 165 x 5, 190 x 6, 165 x 8, 145 x 8, 135 x 10

OHP
45 x 8, 50 x 5, 60 x 3, 65 x 5, 75 x 5, 85 x 7, 75 x 8, 65 x 10

Notes:
- short workout. Everything felt good.

8/20/15 - Sunday

Tennis - Doubles - 2.5 hours
 
9/4/15 - Friday

Bike - 51 minutes - Trail Ride

9/6/15 - Sunday

Tennis -- 2 Hours

Focused more on heart health and conditioning these days.
 
9/7/15 - Monday

Squats (work sets)
135 x 5, 150 x 5, 170 x 8, 150 x 8, 135 x 8

OHP
65 x 5, 75 x 5, 85 x 7, 75 x 8, 65 x 8

Cable Row (wt x reps x sets)
85 x 8 x 4

situps 3 x 12
handing leg raise 3 x 12

9/10/15 - Thursday

Bench
115 x 5, 130 x 5, 150 x 8, 130 x 8, 115 x 10, 95 x 9

RDL
115 x 8 x 4

Pull Down
85 x 8 x 4

Squat
95 x 10 x 5
 
12/19/15 - Saturday

Deadlift
Warm up to 1x5 of 195

OHP
80 x 5 x 5

Lunges
30 x 8 x 3

Pull ups: 2, 1, 0

Pull Downs
75 x 8 x 3

Good workout.
Seems like some posts are missing. Does no really matter.
 
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