3/18/15 Workout - Back Day - 30 minute workout

AM Workout (weight/reps)

Goblet Squats
20/10, 15, 20

Deadlifts
135/10, 10
225/3
275/3
325/3

Sumo Deadlifts
135/10, 10

Shrugs
135/20, 20

Back Extension
70/30

Leg Curls
60/20

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3/13/15 Workout - Friday the 13th Back Day

AM Workout (weight/reps)

Deadlifts
135/8, 135/8, 225/3, 225/3, 315/1, 315/1

Shrugs
135/20, 135/20

Sumo Deadlifts
135/10, 185/5

Cable Rows
90/20

Seated Rope Rows
50/20, 60/10

Pulldown-to-Rows
60/10

Cybex Pulldowns
150/10

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3/6/15 Workout - Back (15 sets)

AM Workout (weight/reps)

Bent-Over Rows
95/20, 95/10, 135/10,
145/8, 155/6, 185/6, 205/4

Seated Cable Rows
60/20, 90/10, 120/6, 150/3, 180/3

Cybex Pulldowns
110/15, 150/6, 210/3

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2/24/15 Workout - Back Day

PM Workout (weight/reps)

Hammer Strength Pulldowns
80/20,100/12, 100/10

Hammer Strength Low Rows
100/12, 120/10, 140/6, 160/6

Pulldowns
50/10, 75/10, 90/8, 105/8

Cable Rows
105/10, 150/8, 180/6, 194/4

Pulldown to Rows
135/3, 135/3

Cybex Pulldowns

90/20, 130/10

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2/10/15 Workout - Back

PM Workout (weight/reps)

Deadlifts
135/10, 135/10, 225/3,
225/3, 275/2, 325/1, 345/1

Seated Cable Rows
60/30, 105/3, 120/3, 135/3, 150/3,
165/3, 180/3, 195/3, 210/2, 225/1

Pulldown to Rows
90/10, 90/6, 135/5

Cybex Pulldowns
80/20, 110/10, 150/5

Hammer Strength Low Rows
160/6, 160/6, 100/14

 Shrugs
135/15, 135/15, 185/6

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2/3/15 Workout - Leg and Back (11 sets) - Pre-workout was Swole Sports PreWrek

AM Workout (weight/reps)

Lying Leg Press
90/20, 180/10, 270/10,
360/8, 410/6



Pulldown to Row
75/10, 105/6, 120/5,
135/3, 150/2, 165/1



Treadmill (heart rate 129-160)
20 minutes

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1/22/15 Workout - Fullbody - 4th workout on the new Cellucor G4 C4 with the latest innovation for energy, TeaCor™*

AM Workout (weight/reps)

Treadmill

7 minutes

 Cybex Leg Press
100/10, 210/3, 230/3, 250/3, 
270/3, 290/3, 310/3, 330/3, 350/3

Pulldown to Row
60/10, 100/3, 115/3,
130/3, 145/3, 160/2

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Detoxes are just another scam. http://t.co/UCAti623Zj @Examinecom #scam #detox
— Tavis Piattoly,MS,RD (@TavisPiattoly) January 22, 2015

1/6/15 Workout - Back Day (36 sets)

AM Workout (weight/reps)

Treadmill
10 minutes (heart rate 126)



Cable Rows
50/50, 90/20, 150/8
180/6, 195/5, 210/4 
 

 Cybex Pulldowns

60/20, 80/20, 110/12,
150/8, 170/6, 190/6, 210/4

Bent-Over Rows

95/15, 95/15, 95/15,
135/8, 155/6, 175/5

Smith Machine Shrugs

135/20, 135/10, 185/6, 225/6

Deadlift

205/5

Hammer Strength Rows

20/20, 40/20, 60/20, 80/20, 100/10,
120/6, 140/3, 160/3, 180/3, 200/3

Dumbbell Curls
10/20, 15/20

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— Life Extension (@LifeExtension) January 1, 2015

01.01.2015 | New Year's Day fitness and strength challenge. Prove you want the podium http://t.co/3IRGccGVfR @USPlabs pic.twitter.com/jeGkyRL0cO
— john davies (@renegadestyle) January 1, 2015

12/30/14 Workout - Back and Biceps (38 sets)

AM Workout (weight/reps)

Cybex Pulldowns
10/25, 20/25, 30/25, 40/25, 50/25,
60/25, 70/30, 80/10, 90/10, 110/5

Cybex Rows 
30/20, 40/20, 50/20, 60/10, 70/10
80/10, 90/10, 110/6, 130/6, 150/4

Straight Arm Pulldowns

10/10, 20/10, 30/10, 40/10, 50/10,
65/10, 80/10, 95/6, 110/3, 125/3

Cybex Preacher Curls
50/10, 40/12, 30/10, 30/10,
60/12, 30/10, 60/2, 30/5 

 

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— T NATION (@T_Nation) January 1, 2015

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01.01.2015 | New Year's Day fitness and strength challenge. Prove you want the podium http://t.co/3IRGccGVfR @USPlabs pic.twitter.com/jeGkyRL0cO
— john davies (@renegadestyle) January 1, 2015

12/24/14 Workout - Back and Biceps (49 sets)

AM Workout (weight/reps)

Seated Cable Rows
90/20, 90/16, 105/10, 120/8

Low Cable Rows 
125/20, 140/12, 155/10,
170/10, 185/8, 200/6

Face Pulls

80/30, 95/10, 110/10, 125/8

Behind the Neck Pulldowns

30/20

Front Pulldowns

50/10, 60/10, 70/8, 90/6

Negative Rep Pulldown

150/2, 150/2

Smith Machine Shrugs

135/20, 145/10, 150/10

Smith Machine Bent-Over Rows

95/20, 115/10, 125/10,
135/10, 185/3, 185/2

Hammer Strength Pulldowns

90/20, 90/10

Hammer Strength Rows 
60/20, 80/20, 100/20, 120/10

Incline Dumbbell Curls
10/20, 15/10

Crossbody Hammer Curls
25/10

Cybex Preacher Curls
10/50, 20/10, 30/10, 40/10

Incline Dumbbell Hold/Stretch
55 lbs - 30 seconds

Reverse Barbell Curls
20/20, 30/8

Cybex Pulldowns
90/20, 50/30

Cybex Rows
70/30

Cybex Rear Delt Flyes
60/17

12/19/14 Workout - Back Day (20 sets)

AM Workout (weight/reps)

Cybex Pulldown

50/30, 70/20, 80/15, 90/10, 
110/6, 130/6, 150/6, 170/3

Cybex Rows

80/10, 90/10, 110/10, 130/6
150/3, 170/2, 190/2, 210/1

Cybex Back Extensions

110/10, 130/3

Face Pulls

65/30

Smith Machine Shrugs

135/20

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A man who does not think for himself does not think at all.
— Oscar Wilde (@BestOscarWilde) December 17, 2014

If your only goal is to become rich, you will never achieve it. - John D. Rockefeller
— Daily Inspiration (@MyInspireDaily) December 17, 2014

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