February 4
Incline Bench
|
12
|
Bar
|
12
|
198
|
|
6
|
220
|
|
6
|
220
|
|
Machine Pec Fly
|
12
|
99
|
6
|
110
|
|
6
|
110
|
|
6
|
110
|
|
Incline DB Bench
|
8
|
70.4 (each DB)
|
6
|
70.4
|
|
6
|
70.4
|
|
8
|
61.6
|
|
Machine Pec Fly
|
12
|
99
|
8
|
99
|
|
8
|
99
|
|
8
|
99
|
|
Pullups
|
3
|
Bodyweight (230)
|
6
|
Bodyweight
|
|
5
|
Bodyweight
|
|
3
|
Bodyweight
|
|
Bent Over Barbell Row
|
12
|
132
|
10
|
143
|
|
6
|
143
|
|
6
|
143
|
|
Lat Pulldown
|
8
|
132
|
8
|
132
|
|
8
|
132
|
|
8
|
132
|
|
Cable Row
|
8
|
154
|
7
|
154
|
|
7
|
154
|
|
6
|
154
|
|
Elliptical
|
10 mins
|
|
Sprints
|
5
|
30 yards
|
February 5-7 missed
February 8
DB Arnold Press
|
8
|
26.4 (each DB)
|
10
|
44
|
|
8
|
44
|
|
6
|
44
|
|
Rear Shoulder Raise
|
12
|
26.4
|
6
|
30.8
|
|
6
|
30.8
|
|
6
|
30.8
|
|
Machine Lateral Shoulder Raise
|
12
|
88
|
6
|
99
|
|
6
|
99
|
|
6
|
99
|
|
Preacher Curl
|
6
|
Bar
|
12
|
99
|
|
6
|
110
|
|
5
|
110
|
|
Machine DB Curl
|
8
|
77
|
7
|
77
|
|
7
|
77
|
|
7
|
77
|
|
Concentration Curl
|
6
|
30.8
|
6
|
30.8
|
|
6
|
30.8
|
|
6
|
30.8
|
|
Bench Dips
|
6
|
Bodyweight
|
12
|
Bodyweight
|
|
8
|
Bodyweight
|
|
12
|
Bodyweight
|
|
Bar Tricep Cable Extension
|
12
|
154
|
7
|
165
|
|
6
|
165
|
|
6
|
165
|
|
DB Tricep Cable Extension
|
12
|
33
|
12
|
44
|
|
12
|
55
|
|
7
|
66
|
February 9 missed
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