2013 Exercise Logs Week 7

February 18

Hike while on vacation

February 19

Military Press	10	Bar
	10	132
	8	132
	6	132
DB Rear Shoulder Raise	8	30.8 (Each DB)
	8	30.8
	8	30.8
	8	30.8
DB Front Shoulder Raise	10	22
	10	22
	10	22
	10	22
Machine Lateral Shoul. Raise	6	99
	8	99
	8	99
	8	99
Preacher Curl	10	Ez-bar
	10	88
	8	88
	6	88
Machine DB Curl	6	110 (Each DB)
	6	132
	3	154
	7	110
Alt. Hammer Curls	8	35.2 (each DB)
	8	35.2
	7	35.2
	6	35.2
Bench Dips	20	Bodyweight
	15	Bdywt
	15	Bdywt
	15	Bdywt
Cable Tricep Bar Pushdown	8	176
	8	176
	8	176
	8	176
Cable Rev. Grip DB Pushdwn	12	33 (Each DB)
	10	33
	9	33
	8	33
Tricep Pushdown w/Rope	10	88
	6	88
	6	88
	6	88

February 20

Cleans	5	110
	5	176
	5	176
	5	176
Deadlift	4	308
	4	308
	3	308
	6	264
Angled Leg Press	6	484
	6	418
	6	418
	6	418
DB Leg Extension	8	44
	8	33
	8	33
	8	33
DB Leg Curl	6	33
	6	33
	6	33
	6	33
Stiff Leg Deadlift	7	132
	6	132
	6	132
Hanging Leg Raise	6	Bodyweight
	4	Bwt
	6	Bwt
Back Extension	6	Bwt
	6	Bwt
	6	Bwt
Ab Machine	6	154
	6	154
	6	154
Single Calf Raises (giant set)	6	132
	6	132
	6	132
Oblique Machine	10	44
	10	44
	10	44
Sprints	5	30 yards

February 21

Incline Bench Press	10	Bar
	6	231
	6	231
	6	231
Pec Fly Machine	12	121
	7	132
	6	132
	6	132
Chest Press Machine	8	176
(Neutral grip)	6	176
	6	176
	6	176
Cable Pec Fly	8	55 (each side)
	8	55
	7	55
	6	55
Wide grip lat pulldown	10	44
	8	176
	7	187
	5	198
Narrow grip lat pulldown	8	121
	8	121
	7	121
	7	121
Cable Row	7	165
	8	165
	7	165
	8	165
DB Row	8	61.6 (each DB)
	8	61.6
	8	61.6
	8	61.6
Sprints	5	30 yards

February 22

Military Press	10	Bar
	10	132
	9	132
	7	132
DB Rear Shoulder Raise	10	30.8 (each DB)
	10	30.8
	10	30.8
	8	30.8
DB Front Shoulder Raise	10	22
	10	22
	10	22
	10	22
Machine Lateral Should. Raise	8	99
	8	99
	8	99
	8	99
Preacher Curl	6	Ez-bar
	11	88
	8	88
	7	88
Spider Curl	5	66
	6	55
	6	55
	6	55
Machine DB Curl	6	110 (each DB)
	6	132
	6	132
	6	110
Bench Dips	20	Bodyweight
	18	Bwt
	18	Bwt
	15	Bwt
Cable Tricep Bar Pushdown	10	176
	8	176
	8	176
	8	176
Cable Rev. Grip DB Pushdwn	10	33
	10	33
	8	33
	8	33
Sprints	5	30 yards

February 23 (Deadlift max out day)

Deadlift	5	132
	1	374
	1	440
	partial	484
Angled leg press	3	352
	1	550
	1	660
	1	704
(no more room for plates…)	1	770
Stiff Leg Deadlift	6	132
	6	132
	6	132
	6	132
Hanging Leg Raise	6	Bodyweight
	6	Bwt
	6	Bwt
	3	Bwt
Back Extension	6	Bwt
	6	Bwt
	6	Bwt
	6	Bwt
Decline Crunches	15	Bwt
	12	Bwt
	10	Bwt
	10	Bwt
Oblique machine	10	44
	10	44
	10	44
	10	44
Sprints	5	30 yards