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Barbell Squat
- 90 lb x 5 reps 48
- 90 lb x 5 reps 48
- 125 lb x 5 reps 61
- 170 lb x 3 reps 67
- 200 lb x 2 reps 69
- 240 lb x 6 reps (PR) 142
- 215 lb x 5 reps 113
- 170 lb x 5 reps 83
- HEY!! So two squat workout ago, I did 215 for 10 reps. The last squat workout it got rather aggressive with the 15 rep work sets, and I did not make those targets. SO, THIS workout is thinks I should only do 195 for 5 reps as the top weight. WTF! NO. I got the calculator out. Did some research on 1RM calculators online. Figured out the programs percentages it uses for warm-ups and 5-rep-sets. Then I fixed the damn thing. 240 for 5 reps! It is about friggin time!!!
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Incline Dumbbell Bench Press
- 25 lb x 5 reps 38
- 25 lb x 5 reps 38
- 30 lb x 5 reps 40
- 45 lb x 3 reps 40
- 50 lb x 2 reps 36
- 65 lb x 4 reps (PR) 59
- 55 lb x 8 reps 65
- 45 lb x 8 reps 56
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One-Arm Dumbbell Row
- 35 lb x 5 reps 32
- 35 lb x 5 reps 32
- 45 lb x 5 reps 34
- 60 lb x 3 reps 30
- 75 lb x 2 reps 28
- 90 lb x 5 reps (PR) 46
- 80 lb x 5 reps 43
- 60 lb x 5 reps 37
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Machine Chest Fly (Pec Deck)
- 30 lb x 5 reps 8
- 40 lb x 5 reps 8
- 55 lb x 5 reps 9
- 70 lb x 3 reps 8
- 90 lb x 2 reps 8
- 120 lb x 11 reps 17
- 130 lb x 8 reps (PR) 18
- 110 lb x 8 reps 15
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Seated Cable Row
- 55 lb x 5 reps 20
- 55 lb x 5 reps 20
- 65 lb x 5 reps 22
- 75 lb x 3 reps 19
- 90 lb x 2 reps 17
- 120 lb x 12 reps (PR) 38
- 120 lb x 10 reps 37
- 110 lb x 10 reps 35
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Lying Close-Grip Barbell Triceps Press To Chin
- 45 lb x 5 reps 9
- 45 lb x 5 reps 9
- 55 lb x 5 reps 9
- 65 lb x 3 reps 8
- 75 lb x 2 reps 7
- 90 lb x 10 reps 14
- 90 lb x 10 reps 14
- 90 lb x 10 reps (PR) 14