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BrettC
01-29-2008, 03:19 PM
Since my last one jumped from November to January because I kept forgetting to update it I decided why not make a new one.

Starting stats
Weight 170
Height 6'2"
Age 16


Tuesday - Upper body (Push)

Seated chest press
135 x 10 WU
165 x 8
185 x 6
205 x 2
225 x 1

Seated Military Press
90 x 10 WU
135 x 8
145 x 6
155 x 3
160 x 2
170 x 1

Clean and Press
95 x 8
135 x 5
145 x 5
155 x 5
175 x 1

Tricep pushdown machine (i think thats the name?)
90 x 10
135 x 5
150 x 5
150 x 2

Couldn't bench today because I lifted at school today and first time we use the weight room as a class we can't bench because some people don't know how to spot? So I did the chest press instead

Killa Kurt
01-29-2008, 06:46 PM
"Now people, when you realize that the person cannot lift the weight, start to pull the bar up, if it still doesnt budge, you're a pussy and you should call for someone else."

BrettC
01-29-2008, 08:00 PM
"Now people, when you realize that the person cannot lift the weight, start to pull the bar up, if it still doesnt budge, you're a pussy and you should call for someone else."

hahahaha pretty much. Doesn't help that I can do most peoples max's myself with no spotter.

BrettC
01-30-2008, 03:30 PM
Wednesday - Pull day

Deadlift
135 x 10 (WU)
225 x 5
225 x 5
275 x 2
315 x 1
325 x 1
335 x 0 so close but couldnt lock out

Pull ups
BW x 10
BW x 10

Seated rows
95 x 10
135 x 10
155 x 5
165 x 5
175 x 5

BrettC
01-31-2008, 03:23 PM
Thursday - Legs

Front squats - ATF
95 x 10 (WU)
135 x 5
155 x 5
165 x 5
175 x 3
185 x 3
190 x 1

Leg curls
60 x 10
65 x 5
70 x 5
75 x 3

Leg extensions
70 x 10
85 x 5
105 x 5
135 x 3
145 x 2

BrettC
01-31-2008, 07:07 PM
I noticed something today, I hopped on a bench and pumped 135 out 10x like nothing and then decided to move it up to 175 and could do it twice. I can't believe I did 225 6 month's ago.

I'm gana have to start doing a lot of tricep work and board work because I can push it off my chest easy but then I hit a wall and can't lockout, doesn't help that my arms are long as hell but that's nothing I can't overcome

BrettC
02-02-2008, 02:42 PM
Friday - Rest

Saturday - Upper Body Push day

Close grip chest press
95 x 5
105 x 5
115 x 5
125 x 5
145 x 2

Seated Military Press
75 x 10
95 x 10
115 x 5
125 x 3
145 x 1

Seated Dumbbell military presses
25 x 10
35 x 10
45 x 8
50 x 5

Dumbbell flat bench
35 x 10
45 x 10
50 x 5
50 x 5
50 x 5

The dumbbell weight is how much was in each hand, to clarify

Ran 2 miles on track as well felt good.
Don't really like my rec center's weight room its all machines with dumbbells I prefer free weights but meh. the track was nice

BrettC
02-04-2008, 08:34 PM
Sick as hell today just took it real easy wanted to be sure to atleast fire my legs up

Front squats
95 x 10
135 x 10
135 x 8
135 x 5

Leg extensions
90 x 10
105 x 10
115 x 8
115 x 5

30 floor cleaners with 135 static hold

Ran 2 miles in a slow ass time

BrettC
02-05-2008, 04:43 PM
Tuesday - Real lifting day feeling MUCH better

Legs and Back (can't lift tomorrow so I fit back in today chest will be Thursday)

Legs
Front Squat
95 x 10
135 x 5
135 x 5
135 x5
155 x 5

Leg Extensions
140 x 5
140 x 5
180 x 5
230 x 5
230 x 5

Leg curls
90 x 5
90 x 5
90 x 5
135 x 5
135 x 5

Back
Deadlift
135 x 10
225 x 5
285 x 5
315 x 1
335 x 1
350 x 1 PR

High pull downs
90 x 5
90 x 5
90 x 5
115 x 5
115 x 5

Low rows
90 x 5
90 x 5
90 x 5
90 x 5
115 x 5

I love my high school gym so much. Free access and the machines are gym quality and plate loaded instead of sticking a pin in some POS

LibertyDante
02-05-2008, 06:43 PM
Keep up the good work, very good deadlifts!!!!

BrettC
02-09-2008, 05:27 PM
Was sick Friday so I didn't do my push day but made it up here

Seated military press
90 x 10
115 x 5
135 x 5
170 x 3
185 x 1

Close Grip BP
95 x 10
115 x 5
135 x 5
155 x 3
165 x 1
170 x 0 ( close)

Clean and Press (did light weight since I did military beforehand)
95 x 10
135 x 5
155 x 5
165 x 3
175 x 1

Killa Kurt
02-09-2008, 07:04 PM
No direct tricep work?

BrettC
02-10-2008, 05:27 PM
Sunday - Cardio to get in shape for LaCrosse this season

4 mile jog in about 35 minutes
Then ran some stairs for about 15 minutes
30 floor cleaners with 135 static hold

Kurt - Didn't have anything around to do tricep work besides the close grip bench I'll hit em' hard next chest day

Killa Kurt
02-10-2008, 05:40 PM
Skull Crushers with a barbell.

BrettC
02-10-2008, 05:41 PM
those hit triceps? I'll have to start doing them then

Killa Kurt
02-10-2008, 06:43 PM
those hit triceps? I'll have to start doing them then

Yes sir. I treat my triceps like my back. I try to do an exercise pushing over head (skull crushers), pushing horizontally (close grip BP), and down (cable pushdowns). My back I pull down (Lat pull downs), pull horizontally(cable rows), and up (shrugs).

BrettC
02-10-2008, 07:09 PM
You know what to expect from me next push day then

bjohnso
02-10-2008, 07:23 PM
Impressive number, Brett. Especially the deadlifts, front squats, and clean&press. Front squats I still can't figure out. What kind of grip do you use with those?

Killa Kurt
02-10-2008, 08:01 PM
Impressive number, Brett. Especially the deadlifts, front squats, and clean&press. Front squats I still can't figure out. What kind of grip do you use with those?

Just cross your arms brother.

BrettC
02-11-2008, 01:46 PM
Impressive number, Brett. Especially the deadlifts, front squats, and clean&press. Front squats I still can't figure out. What kind of grip do you use with those?

thanks for compliments.

for front squat i cross my arms just like Kurt said and it wrests on my shoulders mostly

FirstHunt
02-14-2008, 09:14 PM
Yeah I can do about 100 Cock pushups unbuffed.

bjohnso
02-16-2008, 10:55 AM
Yeah I can do about 100 Cock pushups unbuffed.

That's pretty impressive. I can only do one.

BrettC
02-19-2008, 07:42 PM
Took last week off as a deload and to fully get over my cold

Did back today

High pull downs
90 x 5
115 x 5
150 x 5
180 x 3
190 x 2

Low rows
90 x 10
115 x 8
150 x 5
180 x 5
215 x 3

Deadlift
135 x 10
225 x 5
315 x 3 (PR)
325 x 1
340 x 1

Killa Kurt
02-19-2008, 08:17 PM
WTF are low rows?

BrettC
02-19-2008, 08:29 PM
http://islandfitnessstore.co.uk/acatalog/wsrm40.jpg

this type of machine. you pull it towards you

Killa Kurt
02-19-2008, 08:31 PM
Dump that pussy machine and do cable rows instead, and also dumbell rows along with those lat pull downs/pull-ups.

BrettC
02-24-2008, 07:20 PM
So apparently I am ******ed and write everything down when I lift, but forget to post it on here.

So heres Sunday's workout

Front squat
95 x 10 (WU)
135 x 5
135 x 5
155 x 5
175 x 3
185 x 1

Leg extensions
140 x 10 (WU)
185 x 5
195 x 5
225 x 5
225 x 5

Leg curls
90 x 5
90 x 5
115 x 5
135 x5

Killa Kurt
02-24-2008, 07:36 PM
Any calf work?

BrettC
02-26-2008, 06:26 PM
Tuesday - Press

Flat DB bench
45 x 10
55 x 10
65 x 8
75 x 4

Clean and Press
95 x 10
135 x 10
145 x 5
155 x 5
165 x 4
175 x 2
180 x 1

Tricep pushdown machine
90 x 10
145 x 5
175 x 4

Closegrip BP
95 x 5
115 x 5
135 x 5
145 x 2


Had LaCrosse after school and we had to time how many pushups we could do in a minute. Only got 37 but I was one of the very few (talking 4 or so out of 30) that did full ROM and my arms are lengthy as hell if I did them like everyone else could of pushed 80 easily

bjohnso
02-27-2008, 04:19 PM
Doing them the right way feels better, even if you get fewer because of it.

BrettC
02-27-2008, 06:34 PM
Wednesday

Didn't any time to pull today except for like 10 minutes before I went to practice to do pullups

so I did
BW x 10
BW x 10
BW x 10
BW x 4

Ran about 1.5 miles during practice in 10 degree weather sucked pretty hard. Next week I hope won't be too bad since conditioning will be over

Bjohnso: yeah I felt better knowing I did less because I did them like a real man

Killa Kurt
02-27-2008, 06:47 PM
Press day add in some skull crushers, henn extensions, or JM presses.

BrettC
03-01-2008, 03:00 PM
Thursday - Legs after practice
Front Squat
95 x 10
135 x 10
135 x 10
145 x 5
175 x 3

Leg Extensions
90 x 10
135 x 10
175 x 10
205 x 6
215 x 5

Leg curls
45 x 10
90 x 10
135 x 5
135 x 5
145 x 2

Friday went snowboarding at Perfect North in Indiana so didn't lift

Saturday - 2 hour practice too sore to lift

bjohnso
03-02-2008, 02:56 PM
Again, nice front squats. What sport do you play?

Killa Kurt
03-02-2008, 07:09 PM
Ahh my protege, skipping workouts isn't acceptable.

BrettC
03-02-2008, 07:54 PM
Sunday is my usual off day so nothing to report

Bjohn : I play LaCrosse

Kurt: Im lucky my neck isn't broken from snowboarding one day off wont kill me

Killa Kurt
03-02-2008, 07:58 PM
Won't kill you, and it won't make you a better lifter.

BrettC
03-02-2008, 08:00 PM
Won't kill you, and it won't make you a better lifter.

In this case it will, struggling to do 95 pound snatches because my shoulders are sore probably isent good so a day off instead of hurting my self = win

BrettC
03-04-2008, 01:29 PM
Went heavy press day today (except bench because I suck at it)

Flat bench press
115 x 10
135 x 10
155 x 5
155 x 5
165 x 2

Military Press
100 x 10
145 x 10
175 x 8
195 x 3
205 x 2 (PR)

Incline bench press
95 x 10
135 x 5
145 x 3
155 x 1

Tricep push down
90 x 10
140 x 10
150 x 10
170 x 5
190 x 2 (PR)

bjohnso
03-04-2008, 03:03 PM
How do you military press 40lbs more than you bench?

BrettC
03-04-2008, 03:05 PM
How do you military press 40lbs more than you bench?

Because im an idiot and for 3 months I did everything but bench so my numbers are a lot higher for that stuff =/

Killa Kurt
03-04-2008, 03:20 PM
Because im an idiot and for 3 months I did everything but bench so my numbers are a lot higher for that stuff =/

Don't worry about it, I wish I military pressed 40 more lbs than I benched.

BrettC
03-05-2008, 08:03 PM
Nothing really to report today

I spent an hour trying out some new things trying to figure out what i want to toss into my routine so I tried

Power cleans
Snatches
Good mornings

I can do power cleans and good mornings but low weight. If I can get my clean up then I can get my press to go up because all thats holding me back is cleaning heavier weight up to press

Snatches didnt really happen yet but ill stick with it trying to get the form down with just the bar

bjohnso
03-05-2008, 08:17 PM
Don't worry about it, I wish I military pressed 40 more lbs than I benched.

Me too.

BrettC
03-06-2008, 04:47 PM
Settin them records like nothin' today

Back day

Deadlift
225 x 10
225 x 5
315 x 2
345 x 1
355 x 1 (PR)
365 x 1 (PR)
375 x 0

Lat pull downs (wide grip)
100 x 10
120 x 5
140 x 5
160 x 5
180 x 3 (PR)
190 x 2 (PR)

DB rows
75 x 5
75 x 5
85 x 3
85 x 2

Gana be trying to add in rack pulls or barbell rows soon

Killa Kurt
03-06-2008, 05:35 PM
That's training, not working out!

BrettC
03-06-2008, 06:03 PM
That's training, not working out!

hm?

And I took some pics from tuesday during my warmups since I could run to get in place and not struggle with the weight

http://i28.tinypic.com/246unoj.jpg
http://i26.tinypic.com/2w72vc3.jpg

bjohnso
03-06-2008, 07:31 PM
Cool pics, and nice deadlift PR? Are those pics the end result of a jerk, or pushpress or what?

BrettC
03-06-2008, 07:51 PM
yeah its a PR.

pics are lockouts of my 1st working set of military press

BrettC
03-07-2008, 03:06 PM
Friday - leg training

Front squats - ATF
135 x 5
145 x 5
155 x 5
175 x 2
185 x 1

Leg curls
90 x 10
90 x 10
135 x 5
135 x 5

Leg extension
90 x 10
180 x 10
250 x 8
325 x 5
380 x 5

BrettC
03-08-2008, 09:11 PM
Saturday - Press day

Bench press - paused at the bottom to make sure i got the most out of it since I suck at it
135 x 10
145 x 8
155 x 5
165 x 5
175 x 2

Incline bench press
90 x 10
135 x 5
145 x 5
155 x 2

Tricep extensions
150 x 10
160 x 10
170 x 10
190 x 5

Skull crushers - was scared to put a lot of weight with no spotter
75 x 10
85 x 5
95 x 5
105 x 3

Curls
45 x 20
65 x 10
75 x 5
85 x 5
85 x 5

30 floor wipers with 135 static hold (these beat the **** out of me)

BrettC
03-13-2008, 07:36 PM
Monday - day off tried to do legs but i had a huge blister on my foot and when i went to squats it gave in so F that

Tuesday - legs

Front squat - ATF
95 x 10
135 x 5
155 x 5
185 x 3

Leg curls
90 x 10
135 x 5
145 x 5
155 x 5

Leg extensions
180 x 10
250 x 5
325 x 5
395 x 5

Wednesday - Back
Dead lift
225 x 8
315 x 3 (pr for 3 reps with that weight)
355 x 1
365 x 1

DB rows
75 x 5
85 x 5
95 x 5
105 x 5

Pull ups
BW x 10
BW x 10
BW x10

Adding barbell rows next back day

Thursday - gym closed what the hell?

Killa Kurt
03-14-2008, 04:33 PM
Shrugs! Get those pillows on the side of your head.

bjohnso
03-14-2008, 06:37 PM
Deadlifts looking good, man. 4pps coming soon!

Killa Kurt
03-14-2008, 06:41 PM
If you add a plate, you celebrate. That's the way I look at it.

BrettC
03-15-2008, 09:48 PM
Friday - pathetic press day

Flat bench
135 x 5
135 x 5
155 x 3
165 x 2
170 x 1

Military press
135 x 10
150 x 10
185 x 5
205 x 2 (PR)

CG BP
95 x 10
135 x 5
155 x 3

We got kicked out of the weight room before i could finish because the football team had to lift. then my coaches were pissed off at practice so we did suicide, after suicide, after suicide and then we stopped. for 2 minutes and did more suicides so I think my legs are broken

Saturday - Back
DL
135 x 20
225 x 5
315 x 2
345 x 1
355 x 1

BB rows
75 x 10
85 x 10
105 x 5
110 x 5

Pull ups
BW x 10
BW x 10

BB shrugs
225 x 5
225 x 5
225 x 5

bjohnso
03-15-2008, 10:06 PM
That's hardly a bad pressing day if you hit a PR on military press. That's a pretty strong military press you got there.

Killa Kurt
03-16-2008, 08:47 AM
Yeah you're MP is already strong. I agree with bj.

RedSpikeyThing
03-16-2008, 08:50 AM
Huge millis man! How is you can millitary press 205, but only bench 170?
Also, nice deads.

dajuggernaut
03-16-2008, 10:47 AM
Military press
135 x 10
150 x 10
185 x 5
205 x 2 (PR)

Sick overhead pressing man. I assume you touch your clavicle on the way down?

BrettC
03-20-2008, 05:05 PM
Monday - Didn't lift couldn't even hold myself up after practice, everytime someone dropped a pass it was 10 pushups and it was a 2 hour practice so alot of room for a lot of dropped passes

Tuesday - Press day

Bench press
135 x 5
135 x 5
155 x 3
165 x 2
170 x 1

CGBP

115 x 5
135 x 5
145 x 2

Seated military press
90 x 10
145 x 10
180 x 5
205 x 3 (PR)
225 x 1 (PR)

Clean and Press
135 x 5
135 x 5
155 x 2
175 x 1
185 x 1
190 x 1 (PR)

Dips
BW x 10
BW x 10

Skull crushers
45 x 10
65 x 5
65 x 5
75 x 2

Comments : felt great did everything full ROM and kicked ass. my bench sucks though, doing a machine bench for awhile i thought i could do alot more but guess not

Wednesday - Legs

Leg extensions
180 x 10
280 x 10
315 x 5
365 x 5
395 x 3
415 x 1 (PR)

Leg curls
90 x 10
135 x 5
135 x 5
135 x 5

Front squats - ATF
135 x 5
155 x 3
165 x 1
175 x 1
185 x 1

Comments : felt kinda off on the squats still.... not sure why

Thursday - Pull day
Deadlift - raw no belt
225 x 10
285 x 5
315 x 3
345 x 1
365 x 1

Lat pull downs (wide grip)
120 x 10
130 x 10
150 x 10
160 x 3
170 x 1

DB rows
85 x 5
85 x 5
85 x 5
85 x 5

Pull ups
BW x 5
BW x 5

Comments - definatly could of set a PR if i used a belt on the DL's. pull ups kicked my ass after the pull downs

bjohnso
03-20-2008, 06:31 PM
****in awesome military press!

BrettC
03-20-2008, 06:44 PM
****in awesome military press!

eh not too much credit this week. it was a seated machine not seated barbell i should of put that down.

BrettC
03-24-2008, 04:20 PM
Since LaCrosse season is fully underway now I'm cutting lifting back to 3x a week, Tuesday, Thursday and Saturday

Already bruised up from practices and games start next week and scrimming this week It will be hard to even lift 3x a week

bjohnso
03-25-2008, 04:34 PM
Do a full-body twice a week.

BrettC
03-25-2008, 04:36 PM
Tuesday - Press day

Bench press
135 x 5
135 x 5
135 x 5
135 x 5

Seated military press
90 x 10
155 x 8
180 x 4
195 x 2
205 x 1

Clean and Press
135 x 5
135 x 5
155 x 2

Dips
BW x 10
BW x 10

Comments : didn't get to do everything I wanted to today due to time but I got the biggest things down. The 135 on bench so many times was to work on form and still do something not incredibly easy. Definatly not up to par with my last press day....

BrettC
03-27-2008, 07:09 PM
Thursday - back day

Deadlift
225 x 5
295 x 2
315 x 1
345 x 1
355 x 1
360 x 1

Bent over barbell rows
115 x 5
115 x 5
115 x 5

low rows
90 x 10
135 x 5
135 x 5
135 x 5

Shrugs
85 dumbell each hand x 10
85 x 8
85 x 6
85 x 5

Pullups
BW x 10
BW x10

bjohnso
03-27-2008, 07:30 PM
Nice MP - you are very strong in that movement. Nice deadlifting too. Why did you stop at 360 instead of 365?

BrettC
03-27-2008, 07:33 PM
Nice MP - you are very strong in that movement. Nice deadlifting too. Why did you stop at 360 instead of 365?

I've got bruises all over my legs from getting hit with sticks and they just killed getting the bar off the ground. I'm just a pussy I guess, I could of gotten it but didn't wana risk anything

BrettC
04-03-2008, 11:19 AM
Uh oh.... so I was making my back day up along with my press day today and something bad happened.

I started off with deadlifts for back like usual
135 x 5
225 x 3
315 x 1
325 x 1
355 x 1

Bent over rows
95 x 5
95 x 5
135 x 3
135 x 4

barbell shrugs
135 x 5
135 x 5
135 x 5
135 x 5

Pullups
BW x 10
BW x 10

Then I started my pressing with Clean and Press
135 x 5 no problem
135 x 1 big problem
http://i32.tinypic.com/2eygmyt.jpg
I guess I didn't watch where I was doing them and slammed the plate right into my lights on the ceiling on the lockout

I then proceeded to hide the pieces and everything, put 25's on the barbell so it would look like my little brother was down there instead of me and ran to Wendys. Guess I'm gana have to make this press day up tommorow

bjohnso
04-03-2008, 05:34 PM
I then proceeded to hide the pieces and everything, put 25's on the barbell so it would look like my little brother was down there instead of me and ran to Wendys. Guess I'm gana have to make this press day up tommorow

HAHAHA! Good one! Little bro gets no love!

BrettC
04-09-2008, 05:36 PM
Tuesday - legs

Leg extensions
225 x 10
285 x 5
335 x 5
385 x 5
415 x 3

Leg curls
90 x 10
90 x 10
135 x 5
135 x 5

Front squats - Parallel (worked on form)
135 x 10
135 x 5
155 x 5
185 x 2
195 x 1

Back squats
I cant even do one. $#@$ me

I dont know what it is, but I can't bend my knees for some reason with the bar behind me enough without moving my back so Im really working on this. I had a lifting teacher watch me front squat, said I stayed in good form all the time but was laughing at me trying to do back

Besides lifting I've been running about 2-3 miles a day at practice and have to do about 50-100 pushups a day depending on how we do at practice. First game is tommorow I hope the strength helps me...

BrettC
07-15-2008, 09:34 PM
I feel like a complete P.O.S for not lifting during season now.

I've been lifting the past 2 weeks though to get back into it and I feel better than ever about it now. I just got back from a Lacrosse Camp at OSU where I had a chance to talk to Butch Reynolds and Troy Sutton (Strength and Condition coaches at OSU for the football team) and I got a good idea of how to reach the goals I want to, and a hell of a lot more motivation than I had before. These guy's are incredible coaches.

I'll start posting workouts again tommorow

BrettC
07-16-2008, 09:10 PM
Felt great to start back up serious again

Standing Barbell Military press (went for speed not reps)
65 x 10 WU
85 x 10
95 x 5
105 x 5
85 x 10
85 x 10

Flat bench press
95 x 60 seconds
95 x 60 seconds
95 x 60 seconds
95 x 20
95 x 10

Skull crushers
55 x 10
55 x 10
75 x 10
85 x 5
100 x 5

Standing barbell curls
45 x 10
45 x 10
55 x 10
55 x 10
75 x 5

Hanging L kicks
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Notes - Standing military felt good. The bench press made me want to quit at every rep it burned so bad but I'm glad i did it, should really help my numbers later on.
Curls and skull crushers really burned too since I slowed the speed down to make it harder.

bjohnso
07-18-2008, 08:30 AM
Back at it, heh? I was wondering what the hell happened to you - it didn't occur to me that you wouldn't be lifting during the season.

Killa Kurt
07-19-2008, 04:58 PM
Back at it, heh? I was wondering what the hell happened to you - it didn't occur to me that you wouldn't be lifting during the season.

His vagina hurt from practices, and they didn't have enough ice since they were using it all on his limbs and joints from getting bodied all over the lacrosse field.

BrettC
07-19-2008, 09:46 PM
Yeah Kurt kinda like how you get bodied by 10 year olds in COD4

Deadlift
135 x 10 (5 second pause at the top)
135 x 10 (5 second pause)
225 x 5
225 x 5
315 x 0 - could not hold the grip at all my thumb is still mad bruised from getting hit with no gloves on and didnt wana injure it more than it was so i dropped it

Lat pull downs
90 x 60 seconds
90 x 60 seconds
140 x 10
160 x 10

Cable rows
60 lbs x 60 seconds
60 lbs x 60 seconds
100 x 5
120 x 5
140 x 3

Shrugs
135 x 20
135 x 20
135 x 20

Hanging L kicks
BW x 25
BW x 25

Killa Kurt
07-20-2008, 05:45 AM
Yeah Kurt kinda like how you get bodied by 10 year olds in COD4

315 x 0 - could not hold the grip at all my thumb is still mad bruised from getting hit with no gloves on and didnt wana injure it more than it was so i dropped it



This re-enforces what I said earlier.

bjohnso
07-21-2008, 02:16 PM
LMAO, everybody be friends mmmmmkay?

BrettC
07-23-2008, 07:43 PM
Tuesday

Squat (machine)
135 x 10
135 x 10
185 x 10
225 x 5
285 x 1
315 x 1


Leg curls
90 x 10
135 x 5
145 x 5
155 x 5

Leg extensions
180 x 10
250 x 5
325 x 5
395 x 5


Wednesday

Deadlift
135 x 10
225 x 5
285 x 2
315 x 1
335 x 1 ( ,,|,, kurt )

Shrugs
135 x 20
135 x 20
135 x 20

Lat pull down
60 x 10
80 x 10
100 x 10
120 x 6
140 x 5

Cable rows
40 x 10
60 x 10
80 x 10
100 x 8
120 x 5