Week Ending 9-15

Monday-Max Lower

Squat with Orange Band 3RM-
BWx20
Barx15
Bar w/ Bandx15
95x10
135x3
185x3
225x3
275x3
315x1
335x1

KB Goblet Squat-2x12
Lunges-3x10
Leg Ex-3x8-12-110(15)/140(15)/150(12)
DBL Cable Leg Curl-3x8-12-100/120/140
GM-3x8-12-45/55/65
Kip Hip Openers-4x15
Hyper Holds


Tuesday-Dynamic Upper

17.9 BF% @ 215

Machine Fly  @ 60 and Cable Straight Arm Pull Overs @ 30 1x50ea
Pushup Jumps-8x1-3- 5 Plates(1)/7 Plates(1)/9 Plates(1)/10 Plates(1)/11 Plates(1)/9 Plates(2)/7 Plates(3 With Strict Jump)x2
DB Military Press-4x12-15-40x3,45
Strict Chin Up and Bench Dip-3x8-12-Chins On 120 Asst(8x3)/Dips At BW(12),25(10),45(8)
Lat Wide Grip Row Bar Pulldown and Low Cable Row-3x8-12-105/140,180,210
Overhead Cable Tri Extension and DB Row-3x8-12-90,110,130/40,50x2
RVR Fly 4x25
Pushdown 4x25


Thursday-Dynamic Lower

Leg Extention High Rep
3 PC + BJ-135x2,155x2,185x2,205x2,225x1,225(1 Rep No BJ).235(1 Rep No BJ)
BW Lunge And Bridge-3x10
Pause BS-3x10135,155,175
RDL-3x10-135,155,175
Seated GM-3x12-45,65,95
Leg Press Calf-2x50 @ #90


Friday-Max Bench

RVR Band Bench
No Bandx5
No Bandx10
230x5
280x5
320x5
340x5
360x5
380x3
400x3
410x3
410x2

Sng Bench
230x1
230x2
255x1
275xMiss
230xMiss
230x1
260x1
260x1
285x1
305xMiss

Pushup 2x12
Tate Press-5x10-15,20x3,25
Seated DB Overhead-45x5
Chain Standing OHx20/Mini Band Side Bi Curlx20ea/Lat Shrugx20
Band Pull Apart Holds

Saturday
http://www.youtube.com/watch?v=yG90k1wp570&list=UUQorD5WbldgiW9vV1R-BuBg