Thursday 7/19/12

Morning:

Pushups - 3x 18

Pullups - 7,6,6,5,4

Wednesday 7/18/12

Morning:

Pushups - 3x 18

Pullups - 7,6,5,5,4

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 170lbs 3x 10

Bench press - 65lbs 1x 5, 80lbs 1x 5, 95lbs 1x 5, 120lbs 1x 5, 135lbs 1x 3, 150lbs 1x 7

Kettlebell press - 24kg 5x 6

Chinups - 5x 3

Rope jump - 5x 50 turns

Tuesday 7/17/12

Afternoon:

Pushups - 3x 18

Pullups - 7,6,5,4,4

Monday 7/16/12

Morning:

Pushups - 3x 18

Pullups - 7,6,5,4,3

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 170lbs 3x 10

Deadlift - 135lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 245lbs 1x 5, 275lbs 1x 3, 310lbs 1x 3

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 125lbs 3x 10 

Friday 7/13/12

Morning:

Pushups - 3x 17

Pullups - 7,7,6,5,4

Afternoon:

Squat - 95lbs 1x 5, 120lbs, 1x5, 140lbs 1x 5, 165lbs 1x 3, 190lbs 1x 3, 210lbs 1x 6

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 3x 1,2,3

Kettlebell press - 20kg 3x 10

Chinups - 5x 3

Rope jump - 5x 40 turns

Thursday 7/12/12

Morning:

Pushups - 3x 17

Pullups - 7,6,6,5,4

Wednesday 7/11/12

Morning:

Pushups - 3x 17

Pullups - 7,6,5,5,4

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 165lbs 3x 10

Bench press - 65lbs 1x 5, 80lbs 1x 5, 95lbs 1x 5, 110lbs 1x 3, 130lbs 1x 3, 145lbs 1x 8

Kettlebell press - 28kg 5x 3

Chinups - 5x 3

Rope jump - 10x 30 turns