Wednesday, November 30, 2016

11.30.16

Overhead Press (2 RM - 135lbs)
WeightSetsReps
120lbs33
100lbs35

5 Rounds

ExerciseWeightReps
KB Push Press30^5
KB Halo + Extension18^10
Chin Ups(Neutral Grip)N/A5

7 Rounds or 7 Mins (Completed 4 Rnds)

ExerciseReps
Jump Rope50
Airdyne20
Rocking Chair5

Time Under Tension

ExerciseDuration
Overhead/Squat MobilityN/A
Airdyne30 calories



Tuesday, November 29, 2016

11.29.16

Deadlift (2 RM - 300lbs)*
WeightSetsReps
255lbs53
*Superset with 10 pushups and 10- 25lb kb swings

Kettlebell Row

WeightSetsReps
53kg53

3 Rounds

ExerciseWeightReps
1-Arm KB Swing18lbs30
Abmat Situps18lbs20
Burpeesn/a10

Time Under Tension

ExerciseDuration
Underhand BW Row Hold2 mins
Airdyne20 calories



Source - Wolf Brigade Gym

Monday, November 28, 2016

17th Cycle: 1.1

Military Press (Max: 155lbs)
WeightReps
100lbs5
115lbs5
130lbs5

Dumbbell Incline Bench

WeightSetsReps
50lbs310

Dips

SetsReps
15

Shrugs

WeightSetsReps
45215

Tuesday, November 22, 2016

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.

Friday, November 18, 2016

17th Cycle: 1.4

Squats (Max: 215)
WeightReps
140lbs5
160lbs5
180lbs10

Situps

SetsReps
315

Neck Flexion

WeightSetsReps
10lbs310

Thursday, November 17, 2016

16th Cycle: 1.3

Dumbbell Bench Press
WeightSetsReps
50410
5018

T-Bar Rows (Chest Supported)

WeightSetsReps
45lbs310

Dumbbell Raises

WeightSetsReps
1035

Dumbbell Chest Flies

WeightSetsReps
25110

DB Hammer Curls

WeightSetsReps
25410

Skull Crushers

WeightSetsReps
55410

Farmer Walks

WeightReps
651

Tuesday, November 15, 2016

17th Cycle: 1.2


Deadlift (Max: 295lbs)
WeightReps
190lbs5
220lbs5
250lbs6

Reverse Lunges

WeightSetsReps
40lbs310

Single Legs RDLs

WeightSetsReps
25lbs310

Ab Wheel

SetsReps
410

Monday, November 14, 2016

17th Cycle: 1.1

Military Press (Max: 155lbs)
WeightReps
100lbs5
115lbs5
130lbs5

Dumbbell Incline Bench

WeightSetsReps
50lbs510

Pullups (50 reps)

SetsReps
15
24
34
43
52

Farmers Walks

WeightReps
651

Shrugs

WeightSetsReps
45315

Saturday, November 12, 2016

Body Fat Measurement

Body Weight
191lbs

Dave Draper Method

Body PartInches
Neck17
Waist36
Body Fat %18.833%


Sprints

DistanceReps
50yds25
100yds1

Friday, November 11, 2016

16th Cycle: 3.4

Squats (Max: 255)
WeightReps
165lbs5
215lbs2


Front Squats
WeightSetsReps
105lbs510

Back Extensions

WeightSetsReps
25lbs310

Situps

SetsReps
315

Thursday, November 10, 2016

16th Cycle: 3.3

Dumbbell Bench Press
WeightReps
50lbs10
55lbs7
60lbs7
65lbs6
70lbs2

Barbell Rows

WeightSetsReps
120lbs510

Dumbbell Military Press

WeightSetsReps
40510

Dumbbell Chest Flies

WeightSetsReps
25510

DB Hammer Curls

WeightSetsReps
25310

Pullups (Neutral Grip)

SetsReps
35

Dips (Wide Grip)

SetsReps
35

Wednesday, November 9, 2016

16th Cycle: 3.2

Deadlift (Max: 285lbs)
WeightReps
210lbs5
240lbs3
270lbs4

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
140lbs510

Ab Wheel

SetsReps
410

Monday, November 7, 2016

16th Cycle: 3.1

Military Press (Max: 150lbs)
WeightReps
110lbs5
125lbs3
140lbs1

Dumbbell Incline Bench

WeightSetsReps
50lbs510

Pullups

SetsReps
15
24
33
43
52

Dips

SetsReps
45

Shrugs

WeightSetsReps
45215

Friday, November 4, 2016

16th Cycle: 2.4

Squats (Max: 255)
WeightReps
175lbs3
200lbs3
225lbs0

Front Squats

WeightSetsReps
105lbs310

Back Extensions

WeightSetsReps
25lbs310

Situps

SetsReps
315

Neck Flexion

WeightSetsReps
25lbs110

Thursday, November 3, 2016

16th Cycle: 2.3

Bench Press (Max: 230lbs)
WeightReps
175lbs5
195lbs3
215lbs1

Barbell Rows

WeightSetsReps
120lbs510

Dumbbell Military Press

WeightSetsReps
40510

Dumbbell Chest Flies

WeightSetsReps
25410

DB Hammer Curls

WeightSetsReps
25210

Skull Crushers

WeightSetsReps
50210

Face Pulls

WeightSetsReps
50310

Tuesday, November 1, 2016

16th Cycle: 2.2

Deadlift (Max: 285lbs)
WeightReps
200lbs3
225lbs3
255lbs5

DB Walking Lunges

WeightSetsReps
35lbs310

Leg Curls

WeightSetsReps
140lbs510

Ab Wheel

SetsReps
410

Glute Raises

SetsReps
410