9/30/08

A1) BB Mil Press 4x10@11-12RM
1x10x65
1x10x70
1x10x75
1x7x80
1x6x75
A2) Cable Pulldowns 4x10
4x10x84
B) 1 Arm DB Snatch 4x10
4x10x25
A1) Flat Bench 5x5@7RM
3x5x115
1x4x115 Failure
1x4x110
A2) Seated Cable Row 5x5@7RM
3x5x108
B) Back Squats 5x5@7RM
1x5x135
1x5x165
3x5x170

9/29/08

A1)BB Bench Press 5x5@7RM
1x5x115
1x5x125
3x5x130
A2)Seated Cable Row 5x5@7RM
1x5x120
4x5x108
B)Back Squats 5x5@7RM
1x5x135
1x5x155
1x5x165
1x5x175
1x5x180
A1)BB Mil Press 4x10@11-12RM
1x5x45
1x10x55
1x10x70
1x9x70
A2)Cable Pulldowns 4x10@11-12RM
4x10x86

9/25/08

Deadlift
200
195
Bench
120
115
Pullups
20 singles
Dips
2x max holds

9/23/08

Deadlift
200
195
Bench
120
100

Pullups
19 Singles

Dips
2 max holds

KB side bends
KB squats

9/22/08

Deadlift
190
200
195
Bench
115
95
Pullups
18 Singles

1x max dip hold

9/19/08

Deadlift
185
180
Bench
115
95
Pullups
17 Singles

9/17/08

Deadlift
1x185
1x180
Bench
115
95
Pullups
16 singles
4 max hold dop
2x5 ab work
1x max hang

9/16/08

Deadlift
1x185
1x180
Bench
1x115
1x95
Pullups
15 singles
3x max hold dip
2x5 side bends
1x max hang
Kettlebell deadlift

9/15/08

Deadlift
2x5x180
2x5x170

Bench
2x5x115
2x5x95

Pullups
15 singles

Dip Holds
3x max hang
1x max hang

B Session 9/10/08

Deadlift
1x5x180
3x3x230
3x5x180
PR Zone 1 - 15min
KB Snatch 25
Pushps - 39
PR Zone 2 - 15min
KB Lunge - 35

A Session 9/8/08

15 min bike warmup
DB bench press
5x5x45 lbs
PR Zone 1 - 15 min
Double KB Row - 32/2
Double KB Military Press - 33/2
PR Zone 2 - 15 min
Two Arm KB Swing - 51/2
Double KB Front Squat - 51/2

B Session 9/3/08

Boxing Warmup
Deadlifts
1x5x185 warmup
1x3x250
1x4x230
1x4x230
1x3x230
1x4x230
1x3x230

PR Zone 1 - 15 Minutes
KB Snatches - 63
Pushups - 46

PR Zone 2 - 15 Minutes
KB Lunges - 52(/2)