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Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Deadlift Main

Deadlifts

200 x 3
210 x 2
222.5 x 2
235 x 1 PR**
242.5 x 1 PR*
250 x 1 PR

Bench Press Day

Bench Press

195 x 10
205 x 7
215 x 5
215 x 6
215 x 5
225 x 4
225 x 3

Total 40

Unilateral OHP
18 x 12 x 2
20 x 10
22 x 10

Leg Day

115 x 8 x 2
105 x 8 x 2
115 x 10 x 2

DB Swings
32 kg x 20 x 4

Anderson BSQ
315 x 3
365 x 2

Week 25: Complete by ivvy5ivvy5, 08 Jan 2016 07:40

Deadlift Day

Deadlift

205 x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 3
222.5 x 1
227.5 x 3
Total 18
Avg 215.7
Avg % 93.78

Bench Press Day

195 x 10
205 x 6
205 x 5
215 x 5
215 x 4 x 2
225 x 2 x 2

Total 38

Unilateral OHP
18 kg x 10 x 4

Heavy Rows

DB Rows
65 x 5 x 5

Leg Day

BB Lunges

105 x 8 x 2
105 x 10 x 2

DB Swings
65 x 20 x 4

Deadlift Day

Deadlifts

205 x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 3
222.5 x 1
227.5 x 2
Total 17
Avg 215
Avg % 93.48

Bench Press Day

Bench Press

195 x 10
205 x 6
215 x 5
215 x 4 x 2
225 x 2 x 2

total 33

Unilateral OHP
18 kg x 10 x 4

Heavy Rows

62.5 kg x 5 x 2
62.5 x 6 x 3
72.5 x 4
75 x 3

Week 23: Complete by ivvy5ivvy5, 08 Jan 2016 07:36

Deadlift Day

Deadlifts

205 x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 1 x 2

Bench Press Day

Bench Press

185 x 5
195 x 8
205 x 5
205 x 4
225 x 1
215 x 4
225 x 1
185 x 4

Cable Rows
(Stack + 60) x 25
(Stack + 60) x 20 x 2

Heavy Rows

DB Rows

62.5 kg x 5 x 3
62.5 x 6 x 2
72.5 x 4

Dips
10
9
4
Total 23

Week 22: Complete by ivvy5ivvy5, 08 Jan 2016 07:35

Deadlift Main

Deadlift

205 x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 3
222.5 x 1
227.5 x 2
Total 17
Avg 215
Avg % 93.48

Heavy Rows

62.5 x 5 x 5
72.5 x 4

Week 21: Complete by ivvy5ivvy5, 08 Jan 2016 07:33

Deadlift Main

Deadlift

205 x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 3
222.5 x 1
227.5 x 2
Total 17
Avg 215
Avg % 93.48

Bench Press Main

Bench Press

195 lb x 10
205 x 6
215 x 4 x 3
225 x 3
225 x 2
235 x 2

Total 35

Facepulls
30 kg x 20
Shrugs
135 lb x 12
superset

Heavy Rows

DB Rows

62.5 x 5 x 5
72.5 x 4

Dips
10
3
Total 13

Leg Day

DB Lunges
18 x 8
20 x 8 x 3

Cable PT

120 lb x 20 x 4

Week 20: Complete by ivvy5ivvy5, 08 Jan 2016 07:31

Deadlift Day

Deadlifts

205 kg x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 1
220 x 2

Total 14

Bench Press Day

Bench Press

Max day
255 x 1 PR
135 x 25

Heavy Rows

DB Rows
62.5 x 5 x 5

Dips
10 x 2
9 x 2
5
4
5
Total 52 Reps

Leg Day

BB Lunges
75 lb x 8 x 2
85 lb x 10 x 2

DB Swings
30 kg x 20 x 3

Week 19: Complete by ivvy5ivvy5, 03 Nov 2015 13:58

Deadlift Day

Deadlifts

205 kg x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 2 x 2
Total 15

Heavy Rows

DB Rows

57.5 kg x 5 x 4
57.5 x 6
65 x 5

Dips

11
13

Leg Day

BB Reverse Lunges

75 lb x 8 x 2
85 lb x 8 x 2

Cable PT's

110 x 20 x 4

Week 18: Complete by ivvy5ivvy5, 03 Nov 2015 13:56

Deadlift Day

Deadlift

205 kg x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
215 x 2
215 x 1

Bench Press Main

Bench Press

195 x 10
205 x 6 x 2
215 x 4
215 x 3
215 x 2

total 31

Unilateral OHP

20 x 10 x 2
22 x 8
22 x 10

Triceps to failure

Heavy Rows

DB Rows

57.5 kg x 5 x 4
57.5 x 6
62.5 x 5
75 x 4

Week 17: Complete by ivvy5ivvy5, 20 Oct 2015 12:10

Deadlift Main

Deadlift

205 kg x 2
210 x 2
212.5 x 1 x 2

Bench Press Main

Bench Press

185 x 12
195 x 8
205 x 3 x 2
205 x 4
205 x 5

Unilateral OHP
20 x 10 x 2

Heavy Rows

57.5 kg x 5 x 5
62.5 x 4
75 x 4
75 x 1

Leg Day

Reverse Lunges
20 kg x 8 x 4

Cable PT

100 lb x 20 x 4

Week 16: Full Week by ivvy5ivvy5, 20 Oct 2015 12:08

Deadlift Day

Deadlifts

QVT W2
205 kg x 2
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 1
220 x 2
220 x 1
222.5 x 1
225 x 1
227.5 x 1
average 215.5
93.68%
16 reps

Bench Press Main Day

Bench Press

195 x 9 x 2
205 x 6
205 x 5
215 x 3
total 32
135 x 12

Unilateral OHP

22 x 8
16 x 10

Leg Day

Step-Ups

24 kg x 10 x 4

GHR

BW x 20 x 4

Week 15 by ivvy5ivvy5, 20 Oct 2015 12:04

Deadlift Day

QVT W1
205 kg x 3
207.5 x 1
210 x 2
212.5 x 1
215 x 3
217.5 x 2 x 2
220 x 1
Average 212.67
92.47 % of max
15 reps

Bench Press Main Day

Bench Press

185 x 10
195 x 9
205 x 6
205 x 4
215 x 5
215 x 4 x 2
225 x 3
total 45

Unilateral OHP

22 x 10 x 2
22 x 8 x 2

Leg Day

Step-Ups

24 kg x 8 x 4

DB Swings

30 kg x 20 x 4

Week 14: Full Week by ivvy5ivvy5, 20 Oct 2015 12:00

Today's work out:

Deadlifts
225 x 5
270 x 5
315 x 5 (Had to move to the straps here, because no chalk, and the barbell almost destroyed my calluses!)
315 x 5
360 x 2 (This was tough as hell!)

DBR
One each arm:
50 x 12
50 x 10
50 x 8

Bent Over Barbell Row
135 x 12
135 x 10
135 x 8

Lat Pull Downs
Some Random Wt at level 11 x 12
Some Random Wt at level 11 x 10
Some Random Wt at level 11 x 8

September 11th, 2015

DB Rows

57.5 kg x 5 x 5
62.5 kg x 3

Dips

11
8
8
8
Total 35

Week 14: Heavy Rows by ivvy5ivvy5, 11 Sep 2015 20:56

September 9th, 2015

Bench Press

185 lb x 10
195 x 9
205 x 6
215 x 4 x 3
225 x 2
225 x 1

Chest-Supported DB Rows

20 kg x 20 x 3

Unilateral OHP

22 kg x 8 x 4

Week 14: Bench Press Main by ivvy5ivvy5, 09 Sep 2015 21:03

September 6th, 2015

DB lunges
22 kg x 10 x 5

DB Swings
30 kg x 20 x 4

Week 13: Leg Day by ivvy5ivvy5, 09 Sep 2015 21:02

September 4th, 2015

DB Rows
55 kg x 5 x 5
57.5 x 3

Dips
9
8
5
7
Total 29

Week 13: Heavy Rows by ivvy5ivvy5, 09 Sep 2015 21:01

September 2nd, 2015

Bench Press

175 lb x 10
185 x 9
195 x 7
205 x (5+1) cluster
215 x (3+1) cluster
225 x 2

Unilateral OHP

22 kg x 10 x 2 RP
22 x 8 x 2

Week 13: Bench Press Main by ivvy5ivvy5, 09 Sep 2015 21:00
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