11.30.16

Overhead Press (2 RM - 135lbs)

Weight	Sets	Reps
120lbs	3	3
100lbs	3	5

5 Rounds

Exercise	Weight	Reps
KB Push Press	30^	5
KB Halo + Extension	18^	10
Chin Ups(Neutral Grip)	N/A	5

7 Rounds or 7 Mins (Completed 4 Rnds)

Exercise	Reps
Jump Rope	50
Airdyne	20
Rocking Chair	5

Time Under Tension

Exercise	Duration
Overhead/Squat Mobility	N/A
Airdyne	30 calories

Source - Wolf Brigade Gym

11.29.16

Deadlift (2 RM - 300lbs)*

Weight	Sets	Reps
255lbs	5	3

*Superset with 10 pushups and 10- 25lb kb swings

Kettlebell Row

Weight	Sets	Reps
53kg	5	3

3 Rounds

Exercise	Weight	Reps
1-Arm KB Swing	18lbs	30
Abmat Situps	18lbs	20
Burpees	n/a	10

Time Under Tension

Exercise	Duration
Underhand BW Row Hold	2 mins
Airdyne	20 calories

Source - Wolf Brigade Gym

17th Cycle: 1.1

Military Press (Max: 155lbs)

Weight	Reps
100lbs	5
115lbs	5
130lbs	5

Dumbbell Incline Bench

Weight	Sets	Reps
50lbs	3	10

Dips

Sets	Reps
1	5

Shrugs

Weight	Sets	Reps
45	2	15

Thanksgiving Week

I am taking this week off sorta.  I got tattooed Saturday and am sore as shit.  Plus I am out of town Wed-Sunday and no gym around so I am going to be taking most of the week off.  I did go the gym last night and plan on going tonight, but not real plan.  Just going to move a little weight around and maybe try some new exercises.  I do plan on doing a bunch of conditioning and body weight training while at my in-laws, but nothing specific or that I am going to track.

I'll be back at in Monday starting the 17th Cycle again.

Happy Thanksgiving.

17th Cycle: 1.4

Squats (Max: 215)

Weight	Reps
140lbs	5
160lbs	5
180lbs	10

Situps

Sets	Reps
3	15

Neck Flexion

Weight	Sets	Reps
10lbs	3	10

16th Cycle: 1.3

Dumbbell Bench Press

Weight	Sets	Reps
50	4	10
50	1	8

T-Bar Rows (Chest Supported)

Weight	Sets	Reps
45lbs	3	10

Dumbbell Raises

Weight	Sets	Reps
10	3	5

Dumbbell Chest Flies

Weight	Sets	Reps
25	1	10

DB Hammer Curls

Weight	Sets	Reps
25	4	10

Skull Crushers

Weight	Sets	Reps
55	4	10

Farmer Walks

Weight	Reps
65	1

Create/Destroy

Madmartigan

Time

10:47

17th Cycle: 1.2

Deadlift (Max: 295lbs)

Weight	Reps
190lbs	5
220lbs	5
250lbs	6

Reverse Lunges

Weight	Sets	Reps
40lbs	3	10

Single Legs RDLs

Weight	Sets	Reps
25lbs	3	10

Ab Wheel

Sets	Reps
4	10

17th Cycle: 1.1

Military Press (Max: 155lbs)

Weight	Reps
100lbs	5
115lbs	5
130lbs	5

Dumbbell Incline Bench

Weight	Sets	Reps
50lbs	5	10

Pullups (50 reps)

Sets	Reps
1	5
2	4
3	4
4	3
5	2

Farmers Walks

Weight	Reps
65	1

Shrugs

Weight	Sets	Reps
45	3	15

Body Fat Measurement

Body Weight
191lbs

Dave Draper Method

Body Part	Inches
Neck	17
Waist	36
Body Fat %	18.833%

Sprints

Distance	Reps
50yds	25
100yds	1

16th Cycle: 3.4

Squats (Max: 255)

Weight	Reps
165lbs	5
215lbs	2

Front Squats

Weight	Sets	Reps
105lbs	5	10

Back Extensions

Weight	Sets	Reps
25lbs	3	10

Situps

Sets	Reps
3	15

16th Cycle: 3.3

Dumbbell Bench Press

Weight	Reps
50lbs	10
55lbs	7
60lbs	7
65lbs	6
70lbs	2

Barbell Rows

Weight	Sets	Reps
120lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
40	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	5	10

DB Hammer Curls

Weight	Sets	Reps
25	3	10

Pullups (Neutral Grip)

Sets	Reps
3	5

Dips (Wide Grip)

Sets	Reps
3	5

16th Cycle: 3.2

Deadlift (Max: 285lbs)

Weight	Reps
210lbs	5
240lbs	3
270lbs	4

DB Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Leg Curls

Weight	Sets	Reps
140lbs	5	10

Ab Wheel

Sets	Reps
4	10

16th Cycle: 3.1

Military Press (Max: 150lbs)

Weight	Reps
110lbs	5
125lbs	3
140lbs	1

Dumbbell Incline Bench

Weight	Sets	Reps
50lbs	5	10

Pullups

Sets	Reps
1	5
2	4
3	3
4	3
5	2

Dips

Sets	Reps
4	5

Shrugs

Weight	Sets	Reps
45	2	15

16th Cycle: 2.4

Squats (Max: 255)

Weight	Reps
175lbs	3
200lbs	3
225lbs	0

Front Squats

Weight	Sets	Reps
105lbs	3	10

Back Extensions

Weight	Sets	Reps
25lbs	3	10

Situps

Sets	Reps
3	15

Neck Flexion

Weight	Sets	Reps
25lbs	1	10

16th Cycle: 2.3

Bench Press (Max: 230lbs)

Weight	Reps
175lbs	5
195lbs	3
215lbs	1

Barbell Rows

Weight	Sets	Reps
120lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
40	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	4	10

DB Hammer Curls

Weight	Sets	Reps
25	2	10

Skull Crushers

Weight	Sets	Reps
50	2	10

Face Pulls

Weight	Sets	Reps
50	3	10

Discouragement

Hill Sprints

Distance	Reps
Vic Park Hill	6

16th Cycle: 2.2

Deadlift (Max: 285lbs)

Weight	Reps
200lbs	3
225lbs	3
255lbs	5

DB Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Leg Curls

Weight	Sets	Reps
140lbs	5	10

Ab Wheel

Sets	Reps
4	10

Glute Raises

Sets	Reps
4	10