Progress Pics 170 -> 150 -> 185. New Goal: 170

Day 13 - 1/23/13


Quick workout since i had a 2 hour meeting in the office+ errands to run
Pullups - 50
Squats - 135 x 5 (5)
Deadlifts - 135 x 10, 205 x 5, 275 x 5 (4 sets)
Calf Raises Seated - 90 x 10 (4)
Leg Extensions - 110 x 10(4)

Sparring 8pm-9pm
 
Day 14 - 1/24/13

Shoulder DB Press - 75 x 10, 75 x 8, (4 sets)
BB Shoulder Press - 115 x 5 (5)
DB Shrugs - 75 x 15 (4)
Front Raises - 25 x 10 (4)
side Raises - 25 x 10 (4)
DB Curls Isoldated - 45 x 5 (5)
hammer Curls - 45 x 5(5)

Boxing evening
 
Day 15 - 1/25/13

Break from lifting (also have the flu)

Will be boxing in the evening though.
 
Workout Day 16
1/28/13

Pullups - 65
DB Rows - 95 x 5 (5)
Hanging Leg Raises - 50
Lat Pulldown - 165 x 10 (4)
Seated Rows - 235 x 8 (5)
DB Curls Concentrated - 45 x 5 (5)
 
Workout Day 17
1/29/13

Flat DB - 100 x 10, 100x8, 100x7, 100x6, 100x5
Incline DB - 85 x 8 (4 sets)
Tricep Ext Cable - 65 x 8(4)
Dips - 120
DB Flies - 45 x 8 (4)
Skullcrushers DB - 60 x 12 (2)
Situps - 60

Boxing 8-9pm
 
Workout Day 18
1/30/13

Wide Grip Pullups - 40
Hanging Leg Raises - 40
Squats - 135 x 10, 185 x 5, 225 x 5, 225 x 5, 225 x 5, 225 x 5
Calf Raises - 225 x 15, 4 sets
Deadlifts - 225 x 5, 295x 3, 295 x 3, 295 x 3, 295 x 3
Situps - 100
Leg Curls - 100 x 12, 100 x 12, 100 x 12, 100 x 12
Leg Press - 165 x 8 (4 sets)
 
2/2/2013 Day 19
Flat Bench 135 x 35
225 x 2
245 x 1
265 x 1
245 x 3
245 x 3
245 x 3
245 x 3
245 x 2
245 x 1
135 x 15
135 x 10

Incline Bench 135 x 5 (4)
Dips 120
Pullups 60
Tri Extensions 80 x 10
85 x 8 (3)
DB Curls 50 x 5 (4)
 
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