4/30 - EDT

PR Zone1:

DB Thrusters  30x60 reps

Lat Pulldowns 150x56 reps

PR Zone 2:

Incline DB Press 65x45 reps

Low Cable Row 180x45 reps

PR Zone 3:

Hammer Curl 40x48 reps

Tricep Pressdowns 110x50 reps

4/28 - EDT

PR Zone 1:

DB Snatch Left  35x45 reps

DB Snatch Right 35x45 reps

PR Zone 2:

Lunge Left Leg  35x45 reps

Lunge Right Leg 35x45 reps

PR Zone 3:

Back Extensions 25x45 reps

Swiss Ball Crunches 45 reps

4/25 - EDT

PR Zone 1:

Thrusters  30x51 reps

Lat Pulldowns 150x49 reps

PR Zone 2:

Incline DB Press  55x55 reps

Low Cable Rows 165x55 reps

PR Zone 3:

Hammer Curls 40x48 reps

Tricep Pressdowns 100x55 reps

Some of the loads were a little light, and I'll adjust next workout.  Each PR Zone was 15 minutes.

4/22 - Bench Press

Bench Press   185x5, 210x3, 235x6

Superset:

Bench Press  135x15,15,15

Barbell Curls  50x15,15,15

4/19 - Deadlift

Deadlift  235x5, 265x3, 295x3 (PR)

Superset:

Deadlift 135x15,15,15,15,12

Chins 4,4,4,4,4+1 slow negative

4/18 - Overhead Press

Standing Overhead Press 110x5, 125x3, 140x4 (PR)

Superset:

Standing Overhead Press 65x15,15,13,13,12

DB Shrugs 55x15,15,15,15,15

4/16 - Squat

Squat 190x3, 220x3, 245x5


Squat 135x15,15,15,15,15

4/12 - Deadlift

Deadlift 220x3, 250x3, 280x5

Superset:

Deadlift 135x15,15,15,12,12

Chinups 4,4,4,4,4+1 slow negative

4/11 - Overhead Press

Standing Overhead Press 105x3, 120x3, 135x5

Superset:

Standing Overhead Press 60x15,15,15,15,15

DB Shrugs 45x15,15,15,15,15

4/10 - Squat

Squat  180x5, 205x5, 230x7

Superset:

Squat 115x15,15,15

Prone Leg Curl 70+2x15,15,15

4/7 - Bench Press

Bench Press 160x5, 185x5, 210x10

Superset:

Bench Press 135x15,15,12,12,12

Barbell Curl 50x15,15,12,10,10

DB Tricep Extensions 50x15,15,15

Dead Hang  40s,25s

4/5 - Deadlift

Deadlift  205x5, 235x5, 265x5

Superset:

Deadlift 155x12,12,10,10,10

Chinups 4,4,4,4,3

4/4 - Overhead Press

Standing Overhead Press 95x5, 110x5, 125x4

 

Superset:

Standing Overhead Press 55x15,15,15,15,15

DB Shrugs 40x15,15,15,15,15