Bench Press 90
Deadlift 120
Military Press 60
Bent Over rows 100
Saturday, September 5, 2015
Friday, September 12, 2014
Workout
Bench Press
20 (warmup) x10/10
40x10
60x10
70x10
80x10
Incline barbell press
30x10
45x5
60x10
Machine flys
33x10
47x5
61x10
Lat Pulldowns
40x10
60x5
75x10
Barbell biceps curl
20x10
30x5
45x
Hammer curls
12.5x8/8/8
Triceps Pushdowns
16.25x10
26.25x5
36.25x12
Monday, September 1, 2014
2TPW W3 Workout A
Squat
20x5
60x5/5/5/5/5
Bench Press
20 (warmup) x10
40x10
60x10
70x10
80x10
Machine flys
33x10
47x5
61x13
Lat Pulldowns
40x10
60x5
75x14
Military Press dumbbell
12.5x10
17.5x5
30x8
Barbell biceps curl
20x10
27.5x5
35x11
20x7/7/7
Straight bar push downs
16.25x10
26.25x5
36.25x10
Friday, August 29, 2014
2TPW W2 Workout B
Bench Press
20 (warmup) x12
40x10
60x10
70x10
80x10
Dumbbell rows
20x10
30x5
40x12
Incline barbell press
30x10
50x5
70x8
Machine flys
33x10
47x5
61x10
Hammer curls
10x10
15x5
17.5x10
Overhead rope extensions
13.75x10
23.75x5
33.75x10
Rope push downs
21.25x12/12/8
Squat
20x5
60x5/5/5
Monday, August 25, 2014
2TPW W2 Workout A
Skipping deadlifts due to lower back discomfort
Bench Press
20 (warmup) x10
40x10
60x10
70x10
80x10
Incline barbell press
30x10
45x5
65x10
Machine flys
33x10
47x5
61x10
61x8
Lat Pulldowns
40x10
60x5
75x10
Military Press
20x10
35x5
45x10
Barbell biceps curl
20x10
30x5
40x10
Hammer curls
12.5x10/10/10
Triceps Press
16.25x10
26.25x5
36.25x15
Thursday, August 14, 2014
2TPW W1 Workout B
Squat
60x12-4-4
Bench Press
20 (warmup) x10
40x10
60x10
70x10
80x10
Barbell rows
40x10
60x5
70x8
Incline barbell press
30x10
45x5
60x13
Machine flys
32x10
45x5
59x15
Hammer curls
8x10
12x5
16x10
Rope push downs
15x10
25x5
35x7
2TPW W1 Workout A
Deadlift
60 (warmup) x5
80 (warmup) x3
100x2
110x2
120x2
130x2
140x2
Bench Press
20 (warmup) x10
40x10
60x10
70x10
80x10
Machine flys
25x10
39x5
52x15
Pulldowns with underhand grip
41x10
61x5
82x7
Military Press
25x10
40x5
55x4
Barbell biceps curl
20x10
25x5
30x15
Triceps Press
15x10
25x5
35x12
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