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PAPAW 01-21-2014 10:01 AM

1-18-14

front squats

45 x 12 warmup
65 x 12
85 x 10
115 x 4 (not use to doing these)

Barbell lunges
45 x 10
65 x 10
85 x 10

Leg extensions
100 x 15 x 3
100 x 11
100 x fail @ 11

Prone leg curls
65 x 12
70 x 12
75 x 12
80 x 10

Calf raisers
110 x 12 x 6

PAPAW 01-21-2014 10:08 AM

1-20-14

DB incline curls superset with skull crushers
25 x 12 50 x 12
30 x 12 x 1 50 x 10 x 5
35 x 10 x 4

cable curls cable pressdowns
60 x 10 superset with 60 x 10
70 x 10 80 x 10
80 x 10 100 x 10
100 x 10 110 x 10
120 x 10 120 x 10
110 x 10 130 x 10

db hammer curls superset with db kickbacks
30 x 10 x 5 30 x 10 x 5

PAPAW 01-30-2014 09:25 PM

Incline flys
30 x 15 x 2
35 x 15 x 7

Barbell bench
wide grip
135 x 15
135 x 15
shoulder width
135 x 15
135 x 15
close grip
115 x 15
115 x 15

DB fly
35 x 35

Weighted cable crunches
47.5k x 30
47.5 x 40 x 4

PAPAW 01-30-2014 09:31 PM

Barbell rows
Bar (45 x 12)
65 x 12
115 x 10

cable rows
110 x 8
120 x 8
130 x 8
140 x 7

Pull ups
5 wide grip (40 lb assist)
10 shoulder width (50 lb assist)
10 bull horn (50 lb assist)
7 wide grip (50 lb assist)

stiff arm pullovers
50 x 15
60 x 15
70 x 20

bb shrugs
135 x 8
225 x 8 (too much)
185 x 8

PAPAW 01-30-2014 09:34 PM

1-23-14

db incline press
30 x 15 x 2
50 x 5
60 x 5
65 x 5 x 2
65 x 2 fail at 2

Incline flys
35 x 15

OH bb press
60 x 5 x 5

Bent over dumbell laterals
15 x 20 x 2

side lateral
10 x 15 x 2

PAPAW 01-30-2014 09:41 PM

1-26-14
incline db curls
30 x 10
25 x 10
25 x 10
25 x 10
25 x 10

Cable press down
42.5 x 10
47.5 x 10
52.5 x 10
47.5 x 10 x 2

Db curls
25 x 10 x 5

db skull crushers
25 x 10 x 5

Cable curls
42.5k x 10
47.5k x 10
34.0k x 10
45.0k x 10 x 2

Db kick backs
25 x 10 x 5

PAPAW 01-30-2014 09:46 PM

1-27-14

leg extensions
100 x 15
105 x 15
110 x 15
115 x 15

Front squats
bar x 10
65 x 10
85 x 10
115 x 10

BB lunges
65 x 10 x 3

prone leg curls

65 x 12
75 x 12
85 x 12
95 x 12

calf raisers
130 x 12
160 x 12
170 x 12
175 x 12 x 3

PAPAW 01-30-2014 09:51 PM

1-28-14

incline db curls superset dumbell skull crushers
20 x 10 25 x 10 x 5
25 x 10 x 5

cable curls superset cable pressdowns
100 x 10 x 5 100 x 10 x 5

two arm hammer curls superset dumbell kickbacks
20 x 10 x 5 20 x 10 x 5

PAPAW 01-30-2014 09:58 PM

1-29-14

incline flys
35 x 15
40 x 12
45 x 12
50 x 11
55 x 11
60 x 6
55 x 7

flat bench bb press
115 x 15 x 2 wide
115 x 15 x 1 shoulder
115 x 12 x 1 shoulder
115 x 12 x 1 close

1 set incline fly's 35 reps @ 35 lbs.

leg raisers
30
30
30

cable crunches
80 x 40
90 x 40 x 2
90 x 30 x 2

PAPAW 01-30-2014 10:09 PM

1-30-14

barbell rows
50 x 12
60 x 10
80 x 10 x 4

seated cable rows
120 x 8
130 x 8
140 x 8
150 x 8 & 3 partials to fail

pullups (assist set at 50 lbs)
bw fail @ 8 wide grip
bw 12 steer horn grip
bw fail @ 9 close grip
bw fail @ 6 wide grip

Stiff arm pullovers
70 x 10
90 x 10
120 x 10

BB shrugs
135 x 8
155 x 8
185 x 8 x 3


Caught up now. weight this morning 168.7

PAPAW 02-24-2014 10:01 PM

1-31-14

INLINE DB PRESS
35 X 15 X 2
60 X 5 X 3
65 X 5 X 2

FLAT BENCH FLYS
45 X 10
50 X 10 X 2
50 X 9
50 X 10
50 X 10

STANDING BB/OH PRESS
45 X 10
65 X 5
85 X 5
90 X 4

BENT OVER DUMBELL LATERALS
15 X 20 X 2

SIDE LATERALS
12.5 Z 15

PAPAW 02-24-2014 10:01 PM

1-31-14

INLINE DB PRESS
35 X 15 X 2
60 X 5 X 3
65 X 5 X 2

FLAT BENCH FLYS
45 X 10
50 X 10 X 2
50 X 9
50 X 10
50 X 10

STANDING BB/OH PRESS
45 X 10
65 X 5
85 X 5
90 X 4

BENT OVER DUMBELL LATERALS
15 X 20 X 2

SIDE LATERALS
12.5 Z 15

PAPAW 02-24-2014 10:07 PM

2-3-14

Leg extensions
100 x 10
115 x 10
120 x 10
125 x 10
130 x 10

Squats
Warmup (bar) x 15
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5

Romanian dead lift
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

calf raisers
90 x 12
100 x 12
110 x 12
120 x 12 x 3

PAPAW 02-24-2014 10:10 PM

2-4-14

Ez bar curl
80 x 5 x 5

Dumbell curl / compound set

30 x 10 x 3 / 15 x 10 x 3

hammer curls

20 x 20 x 2

PAPAW 02-24-2014 10:16 PM

2-5-14

incline db press
40 x 15
50 x 10
55 x 10
60 x 10
65 x 9
70 x 10 (two with assist)

incline flys
40 x 12
50 x 10
50 x 7
50 x 8

pushups
2 x 10
2 x 13
10

decline db press
50 x 10 x 3

leg raises
30 x 3

cable weighted crunches
100 x 30 x 3

PAPAW 02-24-2014 10:20 PM

2-8-14

Racksets
135 x 12
185 x 10
225 x 10
245 x 6
265 x 6
285 x 6
305 x 6
315 x 6

Seated rows
110 x 10
120 x 5
130 x 5
140 x 5
150 x 5
170 x 5

dumbbell decline pullovers

50 x 15 x 4

pullups assisted

(forgot to write it down in my book)

PAPAW 02-24-2014 10:31 PM

2-10-14

incline db press
55 x 12 x 3
55 x 9 fail
55 x 11 fail

incline flys lowering incline 1 notch each set till bench is flat
40 x 5
40 x 5
40 x 5
40 x 5 Flat
40 x 5 flat

Cable crossovers
40 x 12
40 x 15
40 x 15

pushups
20
14
12
12
14

front laterals
30 x 10
15 x 15
12.5 x 15
10 x 15

bent over laterals
15 x 15
20 x 15
25 x 15
20 x 15

standing Arnold press
15 x 10 x 4

PAPAW 02-24-2014 10:37 PM

2-11-14

leg extensions
105 x 15
110 x 15
115 x 15
120 x 10
125 x 10

Front squats
(45) bar x 10
65 x 10
85 x 10 x 4

Barbell lunges
65 x 10 x 3

prone leg curl
70 x 12
85 x 12
90 x 20
95 x 12

standing calf raisers
110 x 12
115 x 12
120 x 12
130 x 12
135 x 12
150 x 12

PAPAW 02-24-2014 10:44 PM

2-12-14

incline curls
20 x10
25 x 10
30 x 10 x 3

cable curls
42.5k x 10
47.5k x 10
62.5k x 10
52.5k x 10 x 2

hammer curls
30 x 10 x 5

db skull crushers
20 x 10
30 x 10 x 5

cable press down
62.5k x 10 x 2
67.5k x 10
52.5 x 10 x 2

kickbacks
30 x 10 x 5

PAPAW 02-24-2014 10:45 PM

2-12-14

incline curls
20 x10
25 x 10
30 x 10 x 3

cable curls
42.5k x 10
47.5k x 10
62.5k x 10
52.5k x 10 x 2

hammer curls
30 x 10 x 5

db skull crushers
20 x 10
30 x 10 x 5

cable press down
62.5k x 10 x 2
67.5k x 10
52.5 x 10 x 2

kickbacks
30 x 10 x 5


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