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Topics - LoopieMclooperson

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1
Pics, Videos, & Links / Five/Five Brandon Todd
« on: October 04, 2013, 03:26:21 pm »
<a href="http://www.youtube.com/watch?v=zhAP7qWCBAg" target="_blank">http://www.youtube.com/watch?v=zhAP7qWCBAg</a>

Don't know how I haven't seen this before today?

Good stuff.

2
Pics, Videos, & Links / 5 yo dunking GEICO Commercial
« on: July 16, 2011, 12:27:40 am »
<a href="http://www.youtube.com/watch?v=xbn-GQXYzWg" target="_blank">http://www.youtube.com/watch?v=xbn-GQXYzWg</a>

For anybody who hasn't seen it.

Makes me smile  :)

4
Progress Journals & Experimental Routines / Loopie's Log
« on: December 08, 2010, 12:25:12 am »
CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ
6/23/12 160lbs, 320# squat, 35" RVJ
10/30/12 4x295 squat
2/5/13 4x315 squat

MAJOR PR'S/MILESTONES
1/13/11 upcoming
1/20/11 3x6x235 squats
1/27/11 (2) 5x255 MSEM
1/30/11 27.5" SVJ
3/29/11 31" RVJ
5/30/11 6x245 squats parallel box
6/1/11 6x255 squats parallel box
6/5/11 1x285 (parallel)
7/2/11 8x275 MSEM
7/18/11 3x285 MSEM
1/9/12 4X265 ATG squat
2/19/12 4x270 squat
5/6/12 4X275 squat
9/5/12 29" SVJ
12/14/12 6x270 squat
12/18/12 5x275 squat
1/4/13 6x280 squat
1/8/13 7x280 squat
1/12/13 5x285 MSEM
1/15/13 5x285 squat
1/23/13 6x285, 2x8x275 squat
1/29/13 5x290 squat
2/1/13 MSEM 8x295 squat
2/5/13 6x295 squat
2/13/13 6x300 squat
2/19/13 MSEM 8x305 squat
2/26/13 6x305 squat
3/6/13 MSEM 8X310 squat
3/12/13 6x310 squat

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4
1/18/11 182.8
1/20/11 181.8
1/21/11 182.0
1/24/11 182.0
1/25/11 179.2
1/27/11 179.8
1/28/11 179.8
1/30/11 180.1
2/1/11 180.0
2/3/11 180.2
2/6/11 180.6
2/8/11 180.6
2/10/11 179.9
2/12/11 180.2
2/13/11 180.4
2/19/11 177.0
2/21/11 174.6
2/22/11 173.8
2/23/11 174.6
2/27/11 174.6
3/1/11 175.6
3/3/11 174.6
3/6/11 175.0
3/8/11 175.0
3/10/11 174.8
3/13/11 176.2
3/15/11 176.0
3/22/11 171.6
3/27/11 171.4
3/29/11 170.6
3/31/11 170.6
4/3/11 171.8
4/5/11 170.0
4/7/11 172.0
4/10/11 171.4
4/17/11 170.6
4/21/11 171.0
4/26/11 171.4
4/28/11 171.6
5/3/11 170.3
5/10/11 172.6
5/14/11 170.4
5/21/11 173.2
5/24/11 174.2
5/26/11 174.2
5/30/11 174.6
6/1/11 175.0
6/7/11 175.0
6/9/11 177.2
6/12/11 174.2
6/16/11 178.8
6/23/11 175.4
6/28/11 177.2
7/2/11 176.2
7/7/11 176.4
7/12/11 174.4
7/15/11 175.4
7/19/11 177.0
7/23/11 174.8
7/26/11 174.6
7/28/11 176.0
7/31/11 172.6
8/2/11 173.8
8/4/11 173.8
8/6/11 173.4
8/9/11 172.2
8/11/11 172.2
8/15/11 173.6
8/18/11 172.6
8/21/11 169.4
8/22/11 172.0
8/27/11 169.2
8/28/11 170.0
9/3/11 168.8
9/7/11 169.6
9/13/11 170.4
9/17/11 169.4
9/20/11 167.4
9/23/11 168.4
9/27/11 168.0
10/1/11 164.4
10/4/11 167.6
10/9/11 168.6
10/11/11 167.6
10/14/11 167.8
10/17/11 171.0
10/18/11 170.0
10/21/11 168.8
10/22/11 168.0
10/23/11 167.6
10/25/11 169.2
10/27/11 168.0
10/28/11 167.6
11/1/11 168.4
11/3/11 169.4
11/4/11 169.6
11/5/11 168.4
11/6/11 168.6
11/8/11 169.2
11/10/11 168.8
11/12/11 169.4
11/13/11 169.2
11/15/11 170.5
11/17/11 170.0
11/18/11 169.8
11/19/11 169.8
11/20/11 170.2
11/22/11 170.5
11/27/11 170.8
12/2/11 171.2
12/4/11 172.0
12/6/11 172.6
12/8/11 172.4
12/9/11 171.8
12/10/11 171.4
12/11/11 171.2
12/13/11 172.0
12/15/11 175.0
12/17/11 173.4
12/18/11 172.6
12/20/11 174.8
12/22/11 174.8
12/26/11 176.4
12/28/11 178.2
12/30/11 176.4
1/2/12 176.4
1/3/12 177.2
1/6/12 177.0
1/7/12 175.0
1/9/12 178.0
1/11/12 177.4
1/13/12 177.2
1/14/12 176.4
1/15/12 176.8
1/19/12 178.0
1/23/12 180.4
1/24/12 178.4
1/26/12 176.8
1/27/12 176.6
1/28/12 176.4
1/29/12 177.4
1/30/12 177.8
2/2/12 179.0
2/4/12 179.0
2/5/12 178.6
2/7/12 178.4
2/9/12 178.2
2/10/12 177.2
2/11/12 176.0
2/13/12 179.0
2/14/12 179.0
2/15/12 180.0
2/17/12 176.4
2/19/12 175.6
2/21/12 178.2
2/23/12 176.4
2/25/12 177.2
2/26/12 177.8
3/16/12 175.4
3/18/12 175.8
3/20/12 176.4
3/25/12 176.6
3/26/12 177.4
3/27/12 174.6
3/29/12 173.0
4/1/12 174.6
4/2/12 174.0
4/4/12 171.8
4/9/12 174.2
4/12/12 174.2
4/14/12 173.8
4/16/12 173.8
4/19/12 173.4
4/23/12 172.4
4/26/12 171.2
5/1/12 172.2
5/4/12 170.2
5/6/12 169.8
5/8/12 169.2
5/10/12 169.6
5/11/12 169.0
5/13/12 170.0
5/15/12 170.8
5/17/12 168.8
5/20/12 169.6
5/21/12 169.8
5/22/12 168.6
5/25/12 168.0
5/26/12 168.6
5/27/12 167.6
5/28/12 167.4
5/31/12 167.2
6/4/12 168.0
6/7/12 166.8
6/10/12 166.0
6/14/12 166.8
6/16/12 164.6
6/21/12 166.6
6/23/12 164.6
6/25/12 166.5
6/30/12 163.6
7/2/12 165.0
7/6/12 163.2
7/8/12 162.4
7/10/12 161.6
7/13/12 161.8
7/15/12 161.0
7/20/12 161.4
7/27/12 159.8
8/3/12 159.4
8/10/12 160.6
8/14/12 158.4
8/27/12 159.4
8/29/12 160.2
9/1/12 159.4
9/5/12 160.4
9/9/12 162.0
9/11/12 160.0
9/14/12 161.2
9/17/12 162.8
9/19/12 161.0
9/26/12 161.0
10/2/2 162.4
10/6/12 162.2
10/9/12 162.2
10/13/12 161.4
10/16/12 161.8
10/20/12 160.8
10/26/12 162.2
11/3/12 162.6
11/6/12 163.2
11/10/12 161.0
11/13/12 161.8
11/20/12 161.2
11/27/12 162.0
12/1/12 161.6
12/4/12 161.0
12/7/12 163.2
12/14/12 161.6
12/28/12 164.0
12/30/12 162.8
1/4/13 163.4
1/15/13 164.2
1/19/13 162.8
1/25/13 163.4
2/1/13 164.8
2/5/13 163.2
2/13/13 162.8
2/19/13 163.4
2/26/13 162.6
3/1/13 162.8
3/6/13 162.0
3/20/13 161.4
4/4/13 164.0
4/6/3 162.6
4/8/13 160.8
4/18/13 161.8
4/22/13 162.0
4/30/13 160.0
5/3/13 160.6
5/9/13 159.6
5/16/13 161.2
5/23/13 159.8
6/1/13 159.8
6/7/13 159.4
6/11/13 158.6
6/14/13 156.8
6/17/13 157.6
7/5/13 158.6
7/14/13 158.8
7/23/13 159.6
7/26/13 158.6
8/15/13 158.8
8/19/13 157.8
8/29/13 158.4
9/7/13 160.8
9/14/13 159.4
9/21/13 159.0
9/28/13 158.4
10/9/13 158.8
10/15/13 157.0
10/30/13 158.8
11/2/13 158.4
11/16/13 158.2
11/23/13 158.4
12/10/13 159.4
12/16/13 159.4
12/24/13 159.8
1/4/14 159.4
1/18/14 159.8
2/10/4 161.4
2/15/4 160.2
3/15/14 160.8
3/28/14 158.0
4/13/14 158.4
5/4/14 160.4
5/10/14 159.4
5/27/14 161.0
6/19/14 160.2
7/26/14 161.0
8/3/14 161.4
9/7/14 162.2
10/1/14 164.0
10/13/14 164.8
10/25/14 163.8
11/15/14 165.4
11/30/14 165.6
12/13/14 165.2
12/25/14 166.2
1/10/15 166.2
1/19/15 166.4
1/28/15 165.6
2/20/15 165.2
2/27/15 165.8
3/23/15 166.0
4/4/15 165.2
4/19/15 165.6
5/3/15 164.4
5/22/15 165.2
5/29/15 164.0
6/8/15 162.8
6/20/15 162.2
6/27/15 161.0
7/13/15 159.4
7/25/15 159.6
8/8/15 159.8
9/1/15 162.3
9/13/15 160.4
9/26/15 161.6
10/6/15 163.2
10/10/15 162.8
11/4/15 161.4
11/28/15 163.4
12/20/15 162.2
1/14/16 166.4
2/20/16 166.2
3/9/16 165.4
4/6/16 166.0
4/23/16 165.0
6/1/16 164.8
6/29/16 164.6
7/19/16 163.0
8/16/16 168.2
8/27/16 168.6
9/4/16 168.2
10/6/16 169.4
11/6/16 169.6
11/20/16 168.4
12/4/16 169.2
12/27/16 171.6
1/2/17 171.2
2/1/17 168.6
2/4/17 167.0
2/20/17 167.6
4/10/17 170.0
4/25/17 171.0
5/10/17 168.2
6/8/17 168.6
6/30/17 171.4
8/20/17 170.0
9/2/17 171.0
10/4/17 171.2
10/21/17 168.4
11/4/17 168.8
11/18/17 171.6
12/16/17 170.0
1/10/18 172.4
1/31/18 173.2
2/24/18 174.0
3/8/18 173.2
3/31/18 176.2
4/29/18 173.4
5/13/18 169.8
6/6/18 168.0
6/15/18 170.4
7/15/17 168.4
7/26/18 168.0
8/19/18 169.0
9/8/18 170.2
9/30/18 170.3
10/17/18 173.2
11/1/18 172.8
11/9/18 173.4
11/30/18 169.8
12/22/18 170.8
1/4/19 171.4
2/16/19 173.4
3/16/19 173.6
4/13/19 174.6
4/27/19 172.4
6/20/19 167.8
7/20/18 166.8
8/8/19 166.0
8/22/19 166.4
8/31/19 168.6
9/14/19 170.6
10/11/19 78.8kg
10/27/19 172.2
11/30/19 174.0
12/14/19 174.2
1/03/20 175.4
1/10/20 174.6
1/29/20 175.0
2/15/20 176.0
3/6/20 176.2

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
1/30/11 Jump/ 9' dunk
2/12/11 jump/dunk http://www.youtube.com/watch?v=qqdYbqeqQ78
2/18/11 jumps and dunks
5/12/11 jumps and dunks
6/4/11 jumps /and dunks
6/6/11 jumps and dunks
6/14/11 jumps and dunks
7/31/11 jumps and dunks
8/11/11 jumps and dunks
8/18/11  jumps and dunks
8/21/11 jumps and dunks
8/26/11 jumps and dunks
8/27/11 jumps and dunks
9/3/11 jumps and dunks
9/6/11 jumps and dunks
9/20/11 jumps and dunks
10/18/11 jumps and dunks
11/10/11 jumps and dunks
3/24/12 jumps
4/28/12 jumps ~ 40
5/4/12 jumps ~40
5/13/12 jumps~40
5/26/12 jumps ~40
6/7/12 jumps ~30
6/14/12 jumps ~30
6/20/12 jumps ~30
7/3/12 jumps ~40
7/17/12 jumps ~40
7/27/12  jumps ~40
8/3/12 jumps ~30
8/9/12  jumps ~40
8/27/12 jumps ~30
8/29/12 jumps ~30
9/5/12 jumps ME ~15
10/6/12 jumps ~30
2/18/13 jumps ~30
3/8/13 jumps ~ 40
3/17/13 jumps ~ 40
3/20/13 jumps ~25
7/4/13  jumps ~ 40
7/9/13  jumps ~ 40
7/10/13  jumps ~ 40
7/24/13  jumps ~ 40
8/4/13 jumps ~ 40
8/12/13 jumps ~ 40
8/19/13 SVJ 3x5
8/23/13 jumps ~ 20
10/27/13 jumps ~ 40
11/23/13 jumps ~ 30
5/27/14 jumps 35-40
6/3/14 jumps ~50
6/10/14 jumps ~40
6/14/14 jumps ~40
6/19/14 jumps~30
7/21/14 jumps ~ 40
8/19/14 jumps ~ 30
2/18/15 jumps ~40
3/22/15 jumps ~50
6/20/15 jumps ~30
9/26/15 jumps ~20
4/9/16 3 step jump 3x5
4/16/16 3 step 4x5
4/23/16 3 step 5x5
4/26/16 3 step jump 5x5
5/7/16  3 step jump 4x5
5/12/16 3 step jumps 5x5
5/18/16 3 step jumps 4x5
5/21/16 3 step jumps 3x5
5/26/16 3 step 4x5
5/29/16 3 step 3x5
6/1/16 3 step 3x5
6/29/16 3 step 4x5
7/3/16 3 step jump 4x5
7/19/16 standing VJ 2x5
7/9/17 low rim dunks
7/31/17 jumps ~ 35
8/5/17 jumps ~ 40
8/12/17 jumps ~ 40
8/19/17 jumps ~ 30
8/28/17 jumps ~ 30
9/2/17 jumps ~35

SQUATTING
1/13/11 squats 185x4, 235x5, (2) 235x4, 135x20
1/17/11 jump squats 80# 3x5. 185x5, 225x2. MSEM 8x245. MSEM 6x245 - PR
1/20/11 jump squats 85# 3x5. squats 3x185,6x225,(3) 6x235 -PR
1/24/11 jump squats 85# 1x6. squats 4x185,6x225, 6x235, 5x235, 5x235
1/27/11 jump squats 80# 3x5 squats 5x185, 2x225. MSEM (2) 5x255.-PR  20x145.
2/3/11  jump squats 95# 3x5. squats 5x185, 3x225, 6x235, 3x245, 4x245, 20x145.
2/6/11  jump squats 95# 3x5. squats 5x185, 2x225, 3x245, 3x245, 6x235, 20x155.
2/10/11  jump squats 95# 3x5. squats 5x185, 2x225, MSEM 6x255. MSEM 2x255, 20x165.
2/13/11 squats 5x185, 2x225, (3)4x240, 20x175
2/19/11 jump squats 95# 3x5. squats 5x185, 2x225, 4x245, 3x245, 1x245, 20x175.
2/23/11 jump squats 95# 3x5. squats 5x185, 2x225, MSEM 5x255, 1x255, 4x225, 10x185.
2/27/11 jump squats 95# 3x5. squats 5x185, 5x225, 2x235(#3=fail)  box squats  3x8x225
3/3/11 jump squats 95# 2x5. squats 5x185, 6x225, 6x235, 3x235, 2x235, box squats 2x8x235
3/6/11 jump squats 95# 3x5. squats 5x185, 2x225, MSEM 1x255, MSEM 8x245, MSEM 5x245
3/10/11 jump squats 95# 2x5, squats 4x185, 6x225, 6x235, 3x235, 3x235, 15x175
3/13/11 jump squats 95# 3x5, squats 5x185, 6x225, 3x6x235
3/27/11  jump squats 95# 2x5, squats 5x185, 2x225, 1x255, 0x275, 2x225
3/31/11 squats 5x185, 6x225, 5x225, 3x225, 3x225
4/3/11 jump squats 95# 3x5, squats 10x185, 8x205, 8x205, 8x205
4/7/11 squats 6x185, 4x8x205
4/10/11 jump squats 95# 3x5,  squats 6x185, 3x10x205
4/14/11 squats 6x135, 4x185, 2x225, MSEM 5x250, failx250 on second set.
4/17/11 squats 5x185, 10x205, 10x205, 10x205
4/21/11 squats 5x185, 6x215, 10x205, 10x205
4/28/11 jump squats 95# 2x5, squats 5x185, 2x225 10x205, 10x205, 10x205
5/14/11 jump squats 90# 3x5, squats 10x135, 10x185, 3x205
5/21/11 squats 8x135, 3x4x225, 3x225
5/26/11 squats (parallel box, for speed) 6x135, 8x185, 8x205, 8x205
5/30/11 squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x235, 6x245 PR!!!!!!!!!!
6/1/11 squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x245, 6x255 PR!!!!!!!!!!
6/5/11 squats (parallel) 5x185, 4x225, 1x245, 1x265, 1x285 PR!, FAILx295, 6x225
6/9/11 squats (parallel) 5x185, 6x225, 6x245, 4x255, 4x255
6/12/11 jump squats 95# 1x5, squats (parallel) 5x185, 4x225, 2x245, 6x255, failx255, 6x225, 6x225
6/23/11 squat (parallel) 5x185, 4x225, 4x255, 4x255, 4x255, 12x205
6/28/11 squats (parallel) 5x185, 3x225, 3x265, failx265, 3x245, 3x245, 15x205
7/2/11 squat (parallel) 5x185, 4x225, 2x255, 8x275 MSEM PR!, 20x205 PR!
7/7/11 squat (parallel) 5x185, 3x225, 1x245, 4x245, 4x245, 4x245, 15x205
7/12/11 Squat 5x185, 5x225, 5x250, 5x250, 5x250.
7/15/11 squats 6x185, 4x225, 6x255, 6x255, 6x255, 20x205
7/18/11 squat 5x185, 4x225, 1x265, 3x285 MSEM PR, 20x205.
7/23/11 squat 5x185, 4x225, 3x255, 3x255, 3x255, 20x205
7/28/11 jump squats 95# 2x5. squats 5x185, 3x225, 1x265, 4x255, 4x255, 4x255.
7/31/11 jump squats 95# 3x5, squats 5x185, 3x225, 3x255, failx275, 20x205
8/4/11 jump squats 90# 3x5, squats 5x185, 4x225, 4x225, 4x225, 15x185
8/11/11  jump squats 90# 3x5
8/15/11 squat 5x205, 3x235, 5x255, 5x255, 5x255
8/18/11  jump squats 95# 3x5, squats 5x185, 5x225, 5x225
8/22/11 squats 5x185, 2x225, 6x255, 3x3x255.
8/27/11 squat 5x185, 3x225, 1x250
8/28/11 squats 5x185, 3x225, 3x3x255, 1x255.
9/3/11  jump squats 95# 3x5, squat 5x185, 3x225, 1x255, 2xfailx275
9/7/11 squat 6x185, 6x225, 6x235, 6x245
9/13/11 squat 8x185, 8x205, 8x225, 8x225
9/17/11 jump squats 75# 3x6, deadlift 5x135, 5x185, 5x225, 5x235
9/20/11 squat 6x135, 8x205, 8x225, 8x235, 2x235
9/23/11 jump squats 75# 3x6, deadlift 5x135, 5x185, 5x225, 5x245, 5x245
9/27/11 jump squats 85# 3x6, squat 6x135, 8x185, 8x225, 2x235, 8x235
10/1/11 deadlift 5x135, 5x205, 5x235, 5x245, 5x245
10/9/11 jumps squats rhythmic 45# 2x8, squats 5x195, 5x225, 5x245, 1x245, 5x225, 5x225
10/17/11 squat (full atg) 5x135, 5x185, 5x225, 1x225
10/23/11 jump squats 45# 2x6, squats 5x135, 5x185, 5x225, 5x245, 5x245
10/27/11 jump squats 45# 2x6, squat 5x135, 2x185, 2x225, 1x255, 1x275, 1x275
11/1/11 jump squats 45# 2x6, squat 5x135, 5x185, 5x225, 5x245, 5x245
11/6/11 jump squat 50# 3x6. squat (atg) 5x135, 5x185, 5x205, 3x225
11/13/11 jump squats 45# 2x8,  squats 8x135, 8x185, 8x205, 3x225, 2x225
11/17/11  jump squats 50# 2x5, squats 5x135, 3x185, 1x225, 1x245, 1x255
11/20/11 squats 3x185, 6x205, 4x225, 1x225, 3x225, 2x225, 1x225
11/27/11 squats 3x185, 3x205, 6x215, 6x215, 6x215
12/4/11 squat 6x165, 4x185, 6x205, 6x215, 3x225, 3x225
12/8/11 squat 3x165, 3x205, 2x225, 1x235, 1x245, 1x255, failx265
12/11/11 squat 3x165. 3x185, 2x205, 4x225, 7x195, 7x195
12/13/11 squat 5x165, 3x185, 2x205, 3x225
12/15/11 squat 5x165, 5x185, 3x205, 4x230, 7x200, 7x200
12/18/11 squats 5x165, 5x185, 3x205, 2x225, 1x245, 4x235, 7x205, 7x205
12/20/11 squat 5x165, 3x185, 2x215, 2x235
12/22/11 squat 5x165, 3x195, 1x225, 1x250, 4x240, 7x210, 7x210
12/26/11 squat 5x185, 3x225, 1x245, 1x260, 4x245, 7x215, 7x215
12/28/11 squat 5x185, 3x225, 2x245
12/30/11 squat 5x185, 2x225, 1x245, 1x265, 4x250, 7x220, 7x220.
1/2/12 squat 5x185, 2x225, 1x245, 1x265, 4x255, 7x225, 7x225.
1/6/12 squat 3x225, 1X250, 1x260, 1x270, 4x260, 7x230, 7x230
1/9/12 squat 2x225, 1X255, 1x275, unrackx305, 4x265, 7x235, 7x235
1/11/12 squat 5x185, 2x225, 2x250
1/13/12 squat 5x185, 3x225, 1x255, 1x280, failx270, 3x240
1/15/12 squat 5x185, 5x225, 5x225, 5x225
1/19/12 squat 5x175, 1x225, 1x245, 5x225, 5x225, 5x225
1/26/12 squat 5x185, 2x225, 1x255, 1x275, 4x265, 7x235, 7x235
1/29/12 squat 5x185, 3x225, 1x255, 1x280, 1x270
2/2/12 squat 5x185, 3x225, 1x255, 1x275, 2x270, 6x235, 6x235
2/5/12 squat 5x185, 2x225, 1x255, 1x275, 4x255, 7x225, 7x225
2/7/12 squat 5x185, 2x225, 2x250
2/9/12 squat 5x185, 2x225, 1x255, 1x270, 4x260, 7x240, 7x240
2/13/12 squat 5x185, 2x225, 1x255, 1x275, 4x265, 7x235, 7x235
2/19/12 squat 5x185, 2x225, 1x255, 1x280, 4x270, 7x240, 7x240 PR!!!
2/21/12 squat 5x185, 3x225, 2x250
2/23/12 squat 5x185, 3x225, 1x255, 1x275, 2x275, 7x240, 6x240
2/26/12 squat 5x185, 3x225, 1x255, 1x275, 1x275, 1x240
3/17/12 squat 5x185, 2x225, (4)x8x210
3/20/12 squat +chains(26#s) 5x185, 2x225, (4)x8x210
3/25/12 squat 5x185, 2x225, 1x245, (3)x8x215
3/29/12 squat 5x185, 3x225, 1x255, 2x240, 6x225, 6x225, 1x225
4/1/12 squat 5x185, 2x225, 1x255, (3)x8x225
4/3/12 squat 5x185, 2x225, 2x245, 1x255
4/6/12 squat 3x185, 3x225, MSEM 5x245, 1x225
4/8/12 squat (box) 5x185, 3x225, 1x255, 1x265, 4x255, 7x225, 7x225
4/12/12 box squat 5x185, 3x225, 1x255, 1x265, 4x260, 7x230, 7x230
4/16/12 squat 5x185, 3x225, 1x255, 1x270, 2x265, 7x235, 7x235
4/19/12 squat 5x185, 3x225, 1x255, 1x275, 4x265, 7x235, 7x235
4/23/12 squat 3x205, 3x235, 1x260, 1x280, 2x270, 7x240, 7x240
4/28/12 squat 5x185, 3x225, 1x260, failx280
5/1/12 squat 2x225, 1x255, 1x280, 4x270, 6x245, 7x245
5/6/12 squat 3x185, 2x225, 1x265, 1x285, 4x275, 7x245, 7x245 PR!!!!
5/11/12 jump squat 5x45, 5x95, squat 5x185, 3x225, 1x255, 1x275, failx285
5/15/12 jump squats 95# 2x5, squats 5x185, 3x225, 1x260, 1x280, 1x275, 6x240
5/20/12 jump squats 95# 3x5, squat 5x185, 3x225, 1x260, 1x285, 2x275, 7x245, 7x245
5/22/12 squat 5x185, 2x225, 1x255, failx275 (pin 4 depth)
5/25/12 jump squat 95# 3x5, squat 5x185, 2x225, 1x255, 1x270, 1x245, 4x245, 6x225, 6x225
5/28/12 jump squats 95# 3x5, squat 5x185, 3x225, 1x255, 1x265, 4x250, 7x230, 7x230
5/31/12 jump squat 95# 3x5, squat 5x185, 3x225, 1x255, 1x275, 4x255, 7x235, 7x235
6/4/12 jump squat 95# 2x5, squats 5x185, 3x225, 1x260, 1x270, 3x260, 6x240, 3x240
6/7/12 jump squat 95# 2x5, squat 5x175, 5x200, 12x230
6/12/12 deadlift  5x190, 5x25, 13x245
6/14/12 squat 3x190, 3x215, 4x245
6/18/12 deadlift 3x205, 3x230, 9x260
6/21/12 jump squats 95# 3x5, squat 5x205, 3x230, 4x255
6/26/12 deadlift 5x215, 3x245, 6x275
6/28/12  jump squat 95# 3x5, squat 5x115, 5x135, 5x65
7/2/12 deadlift 5x115, 5x145, 5x175
7/6/12 jump squats 95# 2x5, squat 5x180, 5x210, 6x240
7/10/12 deadlift 5x195, 5x225, 10x250
7/13/12 jumps squat 5x45, 5x95, 5x95, squat 5x195, 3x225, 3x250
7/17/12 deadlift 3x210, 3x240, 4x270
7/20/12 jump squat 5x45, 5x95, 5x105. squat 5x210, 3x240, 1x265
7/24/12 jump squat 5x45, 5x95, 5x105, deadlift 5x225, 3x250, 2x285
7/27/12 jump squat 5x45, 5x95, 5x105, squat 5x140, 5x170
8/3/12 jump squat 5x45, 5x95, 5x105, squat 5x190, 5x215, 4x245
8/7/12 deadlift 5x205, 5x230, 5x260, squat with chains (28#s) 5x135, 5x155, 5x175
8/10/12 jump squats 5x45, 5x95, 5x105, squats 3x200, 3x230, failx260
8/12/12 squat 5x185, 2x225, 1x245, 4x235, 7x205, 7x205
8/14/12 deadlift 3x225, 3x245, 3x275
8/27/12 squat 5x185, 2x225, 1x245, 4x235, 7x205, 7x205
9/1/12 jump squat 5x45, 5x95, 5x105, squat 4x185, 2x225, 1x250, 2x240, 7x210, 7x210
9/5/12 squat 5x185, 2x225, 1x250, 4x240, 7x210, 7x210, deadlift 5x225, 5x245, 5x245
9/9/12 squat 5x185, 2x225, 1x245. 1x255, 4x245, 7x215, 7x215
9/14/12 squat 5x185, 2x225, 1x245, 1x260, 4x250, 7x220, 7x220
9/19/12 squat 5x185, 2x225, 1x245, 1x265
9/21/12 squat 5x185, 2x225, 1x245, 1x265, 3x255, 7x225, 7x225
9/26/12 squat   5x185, 2x225, 1x245, 1x265, 4x255, 7x230, 7x230
9/28/12 squat (+chains 28#'s) 6x135, 6x155, 6x175, 6x195. deadlift 6x185, 6x235, 3x255
10/2/12 squat 5x185, 2x225, 1x255, 1x270, 2x260, 7x230, 7x230
10/6/12 squat 5x185, 2x225, 1x255
10/9/12 squat 5x185, 3x225, 1x255, 1x270, 3x260, 7x230, 7x230
10/12/12 squat 5x185, 2x225, 1x255, 1x265, 7x230, 7x230, 7x230
10/16/12 squat 5x185, 2x225, 1x255, 5x255, 7x235, 7x235
10/19/12 squat 5x185, 2x225, 1x255, 4x260, 7x235, 7x235
10/23/12 squat 5x185, 2x225, 1x265, 3x6x245
10/26/12 squat 5x185, 3x225, 1x250, 1x260, 2x3x265 MSEM, 2x7x245
10/30/12 squat 5x185, 3x225, 1x250, 1x265, 4x265, 7x240, 7x240
11/3/12 squat 5x185, 2x225, 1x250, 1x265, 1x275, 5x245, 3x245
11/6/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x250, 1x270, 1x270, 7x245, 7x245
11/10/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x250, 1x270, 1x270, 5x250, 4x250
11/13/12 jump squat 5x45, 5x95, 5x95  squat 5x185, 3x225, 1x255, 1x270, 6x270 MSEM.
11/18/12 squat 5x185, 3x225, 1x255, 1x265, failx245, 3x6x225 (sick)
11/20/12 squat 5x185, 3x225, 1x255, 1x270,1x270, 7x245, 7x235, 7x225
11/23/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x255, 1x270, 1x270
11/27/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x255, 1x270, 4x270, 7x245, 7x245
12/1/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x255, 1x270, 6X265, 8x245, 10x245
12/4/12 jump squat 5x45, 5x95, 5x95. squat  3x225, 1x255, 1x275, 1x270, 1x265, 2x260, 4x255, 5x255, 7x245
12/7/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x255, 1x275, MSEM 2x3x275, 7x255, 7x255.
12/11/12 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x275, 5X270, 7x260, 4x260, 5x250
12/14/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x260, 1x275, 6X270, 7x260, 7x260.
12/18/12 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 5X275, 3x265, 6x225+30#'s chain.
12/22/12 squat 5x185, 3x225, 1x260, 1x275, 6X275 MSEM, 6x260, 4x260.
12/28/12 jump squat 5x45, 2x5x95. squat 5x185, 3x225, 1x255, 1x265, 1x275, 5x275, 8x255, 6x255.
12/30/12 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x270, 1x275, 1x280,5x275, 7x255, 7x255.
1/4/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x270, 1x280, 6x280, 7x260, 8x260.
1/8/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x285, 7x280, 6x270, 8x260
1/12/13 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x285, MSEM 5x285.
1/15/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x285, 5x285, 6x265, 7x265
1/18/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x290, 3x285, 3x275, 6x265
1/23/13 jump squat 5x45, 5x95.. squat 5x185, 3x225, 1x260, 1x275, 1x290, 6x285, 8x275, 8x275
1/25/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x290, 6x235+28# chain, 2x6x245+28# chain
1/29/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x290, 5x115(jump), 5x290, 5x275, 5x265, 5x265
2/1/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x295, MSEM 8x295
2/5/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x280, 1x295, 5x115(js), 6x295, 7x270, 7x270.
2/8/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x280, 1x300, 5x115(js), 5x275, 5x275, 5x275.
2/13/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x280, 1x290, 1x300, 5x115(js), 6x300, 7x275, 10x275.
2/16/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x295, 5x115(js), 5x280, 5x280, 5x280.
2/19/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 8x305 MSEM
2/22/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 4x5x285
2/26/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 6x305, 7x285, 8x285
3/1/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x295, 5x115(js), 3x5x290,
3/6/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x290, 1x310, 5x115(js), 8x310 MSEM.
3/8/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x295, 5x115(js), 3x5x295
3/12/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x295, 1x310, 5x115(js), 6x310, 7x295, 7x295
3/15/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 5x115(js), 3x5x285 (back to pin 4 tap)
3/20/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 5x115(js), 4x285, 5x265, 7x245
3/23/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 5x275, 5x275, 5x255, 5x255
3/28/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 4x285, 3x7x225 (pin 3) going forward-
4/4/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 1x275, 5x255, 5x245, 7x225
4/8/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x270, 5x115(js), 4x260, 7x240, 7x240
4/11/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255,, 5x115(js), 3x5x250
4/15/13 squat 5x185, 3x225, 1x255, 1x265, 5x115(js), 1x265, 1x255, 3x5x225 (new open hip form)
4/18/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, (js) 5x115, 5x250, 5x250, 8x230
4/22/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, (js) 5x115, 1x255, 3x5x230
4/25/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, (js) 5x115, 5x255, 7x235, 7x235
4/30/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x265, (js) 5x115, 5x260, 6x235, 7x235
5/3/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x255, (js) 5x115, 5x240, 3x5x225
5/6/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x255, 1x265, (js) 5x115, MSEM 2x265, 4x255
5/9/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x255, 1x265, (js) 5x115, 2x265, 7x240, 7x240
5/14/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x255, failx265, (js) 5x115, 1,1x255, 7x235, 3x235.
5/16/13  squat 5x185, 2x225, 3x8x225
5/21/13 squat 3x185, 2x225, 1x245, 8x235
5/23/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 5x115(js), 3x8x235
5/28/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 5x115(js), 3x8x240
6/1/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 5x115(js), 3x6x245
6/4/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x250, 5x115(js), 2x245, 5x225, 5x225
6/7/13 squat 5x185, 2x225, 1x245, 5x95(js), 3x8x225
6/11/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 1X255, 5x115(js), 2x250,
6/17/13 jump squat 5x45, 5x95. squat 5x185, 1x225, 6x225, 8x205, 8x205
6/22/13 squat 5x185, 2x225, 1x245, 6x225, 8x205, 8x205
6/25/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 5x115(js), 7x230, 8x210, 8x210
6/30/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 6X235, 8x215, 8x215.
7/5/13  squat 5x185, 1x225, 1x235, 3x235, 8x205, 8x205
7/10/13 squat 3x185, 3x225, 3x235, 3x245
7/14/13 squat 5x185, 2x225, 1x245, 5x235, 5x225, 5x215, 5x215
7/17/13 squat 5x185, 2x225, 1x245, 8x235, 8x225, 6x225
7/23/13 squat 5x185, 2x225, 1x245, 6x240, 8x230, 5x230
7/26/13 squat 5x185, 2x225, 1x245, 7x240, 8x230, 8x230
7/30/13 squat 5x185, 2x225, 1x245, 8x240, 8x230, 8x230
8/2/13  squat 5x185, 2x225, 1x245, 1x255, 6x245, 6x235, 6x235
8/6/13 squat 5x185, 2x225, 1x245, 1x255, 8x245, 8x235, 6x235
8/15/13 squat 5x185, 2x225, 1x245, 1x255, 3x250, 2x240, 8x225
8/19/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x255, 3x245, 3x6x225
8/23/13 squat 3x185, 1x225, 1x245, 5x225, 5x235, 2x245
8/26/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 4x245
8/29/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 7x245
9/2/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x230, 5x240, 4x250, 1x250
9/4/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 5x115(js), 5x225, 5x235, 5x240
9/7/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 1x245
9/10/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 3x245
9/14/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 1x255, 1x265, 8x255 MSEM
9/17/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x230, 5x240, 5x250.
9/21/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 1x255, 5x230, 5x240, 2x250.
9/24/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 2x245
9/28/13 Jump squat 5x45, 5x95. Squat 5x185, 1x225, 1x245, 5x225, 5x235, 2x245 TWEAKED MY BACK!!!
10/1/13 jump squat 5x45, 5x95. squat 3x5x185,
10/12/13 squat 3x5x135
10/15/13 squat 5x135, 5x185, 5x205, 4x225
10/18/13 squat 5x135, 5x185, 5x205, 3x3x225
10/22/13 squat 6x135, 6x185, 6x205, 1x225
10/26/13 squat 5x135, 5x165,
10/29/13 powertec squat 10x90, 10x140, 10x180, 10x180
11/2/13 squat 6x135, 2x185
1/4/14 front squat 8x95, 8x115, 3x8x135
1/7/14 front squat 3x8x145
1/11/14 front squat 6x135, 6x145, 3x6x155
1/14/14 front squat 8x135, 3x8x155
1/18/14 front squat 6x135, 3x155, 3x175, 3x8x165
1/21/14 front squat 5x135, 3x165, 3x185, 3x6x175
1/25/14 front squat 5x135, 5x165, 2x185, 8x175, 3x5x175
1/29/14 front squat 5x135, 3x165, 3x185, 8x175, 8x175, 9x175
2/1/14 front squat 5x135, 5x165, 3x185, 3x5x180
2/7/4 front squat 3x165, 3x185, 8x175, 1x175, 5x165, 7x165, 5x165
2/11/14 front squat 5x135, 3x165, 3x185, 8x175, 8x175, 2x165
2/15/14 back squat 135# 5x5  deadlift 185# 3x8
2/19/14 front squat 3x135, 3x165, 2x185, 4x175, 5x175, 5x175, 5x175
2/22/14 back squat 3x155, 3x185, 5x5x185, deadlift 5x135, 5x185, 3x8x205
2/25/14 front squat 3x165, 2x185, 5x5x180
3/2/14 back squat 3x165, 2x185, 1x205, 4x5x195, deadlift 5x185, 3x8x205
3/6/14 jump squat 5x45, 2x5x95. front squat 3x165, 1x185, 1x195, 4x5x185
3/15/14 squat 3x185, 1x205, 5x5x185. deadlift 8x185, 2x8x205
3/19/14 pistol squat 4x5
3/23/14 pistol squat 5,6,6,7
3/29/14 pistol squat BW 4x8
4/2/14 pistol squat BW 4x8
4/5/14 pistol squat BW 5x8
4/12/14 pistol squat BW 5x8
4/23/14 back squat paused 5x5x135
4/29/14 back squat paused 5x135, 5x145, 3x5x155
5/3/14 paused squat 5x135, 5x155, 5x165, 5x175, 5x175
5/6/14 paused squat 5x135, 5x155, 5x175, 5x185, 5x185, 4x185
5/10/14 paused squat 5x135, 5x155, 5x185, 5x185, 5x185
5/13/14 paused squat 5x135, 5x165, 5x185, 5x165+chains
5/17/14 paused squat 5x135, 5x135(chain), 5x165(c), 3x5x175(c)
5/20/14 paused squat 3x135, 3x155(c), 3x175(c), 1x195(c), 5x185(c), 5x185(c)
5/24/14 paused squat 5x135, 3x135(c), 3x165(c), 0x195(c), 1x185(c), 3x5x175(c)
5/27/14 paused squat 5x135, 3x135(c), 2x165(c), 1x185(c), 3x5x180(c)
5/31/14 paused squat 3x135, 3x155(c), 2x175(c), 1x185(c), 3x5x185(c)
6/3/14 paused squat 3x135(c), 2x155(c), 1x185(c), 3x5x185(c)
6/10/14 paused squat 3x135(c), 1x185(c)
6/11/14 paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 5x190(c),  3x190(c),  5x175(c),  3x175(c)
6/14/14 paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 2x5x185(c)
6/17/14 jump squat 5x45, 5x95. paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 2x5x190(c), 3X190(c)
6/21/14 jump squat 5x45, 5x95. paused squat 5x135, 3x165(c), 2x185(c), 1x195(c), 3x5x190(c), 9X190
6/28/14 jump squat 5x45, 5x95. paused squat 5x135, 3x165(c), 2x185(c), 1x200(c), 3x5x185(c), 5x185
7/3/14 jump squat 5x45, 5x95. paused squat 5x135, 3x165(c), 2x185(c), 3x5x185(c), 10x185
7/6/14 jump squat 5x45, 5x95. paused squat 5x135, 3x155(c), 3x175(c), 1x190(c), 1x190(c), 4x190, 1x175
7/8/14 paused squat 5x135, 3x165, 3x185, 3x205, 1x215, 1x225, 5x205, 3x8x185
7/12/14 paused squat 5x135, 3x155(c), 2x175(c), 1x190(c), 4x5x185(c), 10x185
7/16/14 paused squat 5x135, 3x155(c), 2x185(c), 1x195(c), 3x5x190(c), 10x190
7/19/14 paused squat 5x135, 3x155(c), 1x185(c), 1x205(c), 4x5x195(c)
7/24/14 paused squat 5x135, 3x155(c), 3x185(c), 1x205(c), 3x5x195(c), 3x195(c), 5x195
7/29/14 paused squat 5x135, 3x155(c), 2x185(c), 1x200(c), 4x195(c), 4x7x175(c)
8/3/14 paused squat 5x135, 3x155(c), 2x185(c), 1x205(c), 4x200(c), 3x7x180(c)
8/6/14 paused squat 5x135, 3x155(c), 2x185(c), 1x205(c), 4x205(c), 4x7x185(c)
8/9/14 paused squat 5x135, 3x155(c), 1x185(c), 1x205(c), 3x205(c), 3x185(c)
8/15/14 paused squat 5x135, 3x155(c), 2x185(c), 1x205(c), 1x205(c), 6x185(c), 8x185
8/19/14 paused squat 5x135, 3x165(c), 1x185(c), 1x205(c), 5x95(js),  5x205, 5x205
8/22/14 paused squat 5x135, 3x165(c), 2x185(c), 1x205(c), 1x205(c),5x205(c),8x185(c),10x185(c)
8/26/14 paused squat 5x135, 3x165(c), 1x190(c), 1x210(c), 1x210(c), 1x200(c), 4x185(c), 4x185(c), 4x185(c)
8/30/14 paused squat 5x135, 3x165(c), 1x195(c), 1x210(c), 1x210(c), 5x190(c), 5x185(c), 5x185(c)
9/11/14  paused squat 3x135, 3x165(c), 1x195(c)
9/28/14 paused squat 5x135, 3x165(c), 1x185(c), 3x185(c), 5x155(c), 3x8x155(c)
10/1/14 paused squat 4x135, 3x165(c), 1x185(c), 4x8x165(c)
10/5/14 paused squat 4x135, 2x165(c), 2x185(c), 3x8x175(c)
10/9/14 paused squat 4x135, 2x165(c), 1x185(c), 1x195(c), 3x8x180(c)
10/12/14 paused squat 4x135, 2x165(c), 1x185(c), 3x185(c)
10/14/14 jump squat 5x45, 2x5x95. paused squat 4x135, 2x165(c), 1x185(c), 1x195(c), 4x5x185(c)
10/18/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x165(c), 1x185(c), 1x195(c), 3x6x185(c)
10/21/14 paused jump squat 5x45, 2x5x95. paused squat 5x135, 2x165, 2x185, 1x205, 1x225, 0x235, 3x5x205
10/25/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 1x205, 0x225
10/30/14 paused squat 5x135, 3x175, 1x195, 1x205, 1x215 long break and then
10/30/14 paused squat 1x185, 1x195, 1x205, 1x215, 1x225, 1x235, 7x205, 2x5x205
11/4/14  jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 2x195, 1x215, 1x215, 4x215, 2x7x195
11/9/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 1x205, 1x215, 2x215, 7x195, 10x195
11/13/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 6x215, 8x205, 8x205
11/16/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 4x220, 7x210, 7x210
11/20/14 paused squat 5x135, 3x175, 1x205, 1x225, 5x95( js ), 5x225, 5x215, 8x205
11/23/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x95( js ), 4x225, 8x210, 8x210
11/30/14 jump squat 5x45, 5x95. paused squat 5x135, 2x185, 1x205, 1x225, 5x95( js ), 0x225, 6x185, 3x3x205
12/6/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 6x225, 2x7x210
12/9/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 3x225, 2x7x205
12/13/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 0x225, 3x5x205
12/18/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 2x3x225, 1x225
12/21/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 3x225, 2x7x205
12/26/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 1x225, 5x205, 3x205, 3x185
12/28/14 jump squat 5x45, 5x95. paused squat 5x135, 3x165, 1x185, 1x205, 1x225, 5x95(js), 4x215, 2x7x195
1/1/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 4x225, 3x7x205
1/4/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x225, 8x205, 8x205
1/7/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 10x225 MSEM
1/10/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 1X235, 4x230, 7x210, 7x210
1/15/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 3x225, 5x205, 5x205
1/18/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225
1/19/15 jump squat 5x45, 5x95. paused squat 5x135, 1x185, 1x205, 1x225, 10x225 MSEM, 5x205, 5x205
1/22/15 jump squat 5x45, 5x95. paused squat 5x135, 1x185, 1x215, 1x235, 4x230, 7x210, 7x210
1/25/15 jump squat 5x45, 5x95. paused squat 5x135, 1x185, 1x215, 1x230, 4x230, 7x210, 10x210
1/28/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x215, 1x230, 7x240 MSEM
1/31/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x210, 1x235, 4x235, 7x215, 7x215
2/5/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x245
2/8/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x245, 3x240, 5x225, 7x215
2/12/15  jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 2x245MSEM, 1x225, 5x205, 10x205
2/15/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 0x240, 1x235, 4x5x225
2/19/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x235 1x245, 5x225, 3x225
2/22/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x235 1x225, 5x225, 5x225, 3x225
2/25/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x235 1x245, 10x245 MSEM
3/1/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x235 1x245, 4x245, 7x225, 7x225
3/6/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x245, 4x245, 7x225
3/10/15 paused squat 3x135, 2x185, 1x225, 0x245, 5x225, 4x3x225
3/14/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x245, unrack-275, 0x250
3/17/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x250, 0x250, 3x5x225
3/22/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 0x225
3/25/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x245, 3x245 msem, 3x225, 8x185
3/28/15 paused squat 3x135, 1x185, 1x205, 1x225, 3x8x205
4/1/15 paused squat 3x135, 2x185, 1x225, 3x8x215
4/4/15  jump squat 5x45, 5x95. squat 3x135, 2x185, 1x225, 6x225, 5x225, 3x225, 8x205
4/11/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 3x225, 5x215, 8x205
4/14/15 paused squat 3x135, 2x185, 1x225, 5x225, 10x205, 10x205
4/19/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 4x235, 8x215, 8x215
4/22/15 paused squat 3x135, 2x185, 1x225, 4x240, 7x220, 7x220
4/26/15 paused squat 3x135, 2x185, 1x225, 0x245, 5x185, 5x205, 5x215
5/2/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x205, 1x225, 1x235, 1x235, 3x6x215
5/6/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x225, 8x235 MSEM, 2x5x215
5/9/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x225, 3x235, 2x7x215
5/12/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x225, 1x245, 5x225, 5x255, 7x205
5/17/15 paused squat 3x135, 2x185, 1x225, 1x245, 5x245 MSEM
5/21/15 jump squat 5x45, 3x95. paused squat 3x135, 2x185, 1x225, 1x245, 2x245, 6x225, 3x225
5/26/15 paused squat 3x135, 2x185, 1x225, 1x245, 2x240, 3x225, 2x7x205
5/29/15 paused squat 3x135, 2x185, 1x225, 3x5x225
6/1/15 paused squat 3x135, 2x185, 1x225, 4x245 MSEM
6/4/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 4x245,  3x5x225
6/7/15 jump squat 5x45, 3x95. paused squat 3x135, 2x185, 1x225, 2x235,  2x5x225
6/10/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 10x245 MSEM,  3x225
6/13/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 1x245, 4x235, 2x7x215
6/17/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 1x245, 0x240, 3x5x225, 3x225
6/20/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 4x240, 7x220, 7x220
6/23/15 jump squat 5x45, 3x95. paused squat 3x135, 2x185, 1x225, 3x250 MSEM, 5x225
6/27/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225
7/4/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x245, 5x250 MSEM
7/12/15 Jump squat 5x45, 5x95. Paused squat 3x135, 2x185, 1x225, 0x245, 3x3x225, 7x205
7/15/15  paused squat 3x135, 2x185, 1x225, 5x3x225,
7/19/15  paused squat 3x135, 2x185, 1x225, 3x225, 2x7x205
7/22/15 paused squat 3x135, 2x185, 1x225, 3x235, 7x215, 7x215
7/25/15 paused squat 3x135, 2x185, 1x225, 0x235, 8x225 MSEM, 8x185
8/1/15 paused squat 5x135, 2x185, 1x205, 4x225, 2x7x205
8/5/15 paused squat 3x135, 2x185, 1x205, 1x225, 8x225, 8x205, 8x205
8/9/15 paused squat 3x135, 2x185, 1x225, 1x235, 3x5x215
8/15/15 paused squat 5x135, 2x185, 1x225, 3x225, 2x5x205, 6x205
8/19/15 paused squat 5x135, 2x185, 1x225, 1x225, 1x205
8/19/15 powertec squat 180# 4x8
8/25/15 paused squat, 5x135, 2x185, 1x225, 3x5x215
8/28/15 paused squat, 5x135, 5x185, 5x195, 5x205, 5x210, 5x205, 5x195
8/31/15 jump squat 5x45, 5x95. paused squat 5x135, 3x185, 5x200, 5x210, 3x215
9/3/15 paused squat  3x135, 2x185, 1x225, 5x5x205
9/6/15 paused squat 3x135, 2x185, 1x225, 1x210, 5x190, 5x195, 5x200, 5x205, 5x210
9/10/15  paused squat 3x135, 2x185, 1x225, 5x5x210
9/13/15 paused squat 3x135, 2x185, 1x225, 5x5x215
9/16/15 paused squat 5x135, 2x185, 1x225, 5x5x220
9/23/15 paused squat 5x135, 2x185, 1x225, 5x5x225
9/26/15 paused squat 4x135, 2x185, 1x225, 1x235, 3x230, 5x225, 2x225, 5x215, 5x215
9/30/15 paused squat 3x135, 2x185, 1x225, 1x235, 4x5x230, 2x230
10/3/15 paused squat 3x135, 2x185, 1x225, 2x5x230, 4x230, 2x5x230
10/6/15 paused squat 3x135, 2x185, 1x225, 1x235, 4x5x235, 3x235
10/9/15 paused squat 5x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225
10/13/15 paused squat 5x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225
10/18/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 0x240, 3x3x225
10/21/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 0x240 3x225, 1x225, 3x205
10/24/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 5x5x225
10/28/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 5x5x230
10/31/15 jump squat 5x45, 5x95. PS 3x135, 2x185, 1x225, 1x235 5x235, 4x235, 5x225, 1x225
11/4/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 0x225, 0x240 5x5x205
11/7/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225
11/8/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 4x5x225, 4x225
11/12/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 5x235 MSEM
11/15/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 0x225
11/19/15 paused squat 3x135, 2x185, 1x225, 3x5x225, 6x205, 7x205
11/22/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 5x5x225
11/27/15 paused squat 3x135, 2x185, 1x225, 1x230, 4x230, 2x7x210
12/1/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 1x235, 2x7x210
12/5/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 4x235, 7x215, 8x215
12/8/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 8x240 MSEM
12/11/15 paused squat 3x135, 2x185, 1x225, 1x235, 5x235, 5x225, 5x225
12/16/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 5x235, 2x6x225
12/19/15 js 5x45, 5x95. paused squat 2x185, 1x225, 1x235, 1x245, 7x255 MSEM
12/23/15 js 5x45, 5x95. paused squat 2x185, 1x225, 1x240, 4x240, 2x7x225
12/26/15  paused squat 2x185, 1x225, 1x235, 1x245, 1x225, 3x5x205
12/29/15  js 5x45, 5x95. paused squat 2x185, 1x225, 3x5x225, 1x4x225, 1x5x225
1/2/16 jump squat 5x45, 5x95. paused squat 2x185, 1x225, 1x235, 4x235, 5x225, 7x205
1/6/16 js 5x45, 5x95. paused squat 2x185, 1x205, 1x225, 3x10x205
1/10/16 jump squat 5x45, 5x95. paused squat 2x185, 1x205, 1x225, 3x8x210
1/14/16  paused squat 6x135, 3x185, 2x205, 1x225, 3x10x210, 10x185
1/20/16 paused squat 6x135, 3x185, 2x205, 1x225, 10x210, 2x8x215, 4x185
1/23/16 paused squat 6x135, 3x185, 2x215, 1x235, 10x215, 10x205, 9x205
1/27/16 paused squat 6x135, 3x185, 2x205, 1x230, 10x210, 2x10x215
1/30/16 paused squat 6x135, 3x185, 1x225, 1x235, 10x245 MSEM, 13x185
2/3/16 paused squat 5x135, 3x185, 1x225, 2x6x220, 5x220
2/9/16 paused squat 2x185, 1x225, 5x205, 4x5x210
2/14/16 paused squat 3x185, 2x205, 1x225, 10x205, 8x215, 8x215
2/17/16  paused squat 3x185, 2x205, 1x225, 3x8x215, 20x185
2/20/16  paused squat 3x185, 1x225, 1x245, 5x255 MSEM, 20x185
2/23/16 js 5x45, 5x9 ps 3x185, 1x225, 1x235, 3x10x220, 6x190
2/27/16 paused squat 3x185, 1x225, 1x245, 2x10x225, 8x225*
3/1/16 jump squat 5x45, 5x95 paused squat 3x185, 1x225, 1x245, 0x260, 5x225, 1x225
3/5/16 paused squat 3x185, 1x225, 6x225, 6x235, 3x245, 3x245
3/9/16 paused squat 3x185, 2x225, 5x225, 2x225
3/12/16 paused squat 2x185, 1x225, 1x235, 5x5x225, 2x10x185
3/16/16 paused squat 3x185, 1x225, 3x10x185
3/19/16  paused squat 3x185, 2x205, 1x225, 6x205, 6x215, 2x6x225
3/26/16 paused squat 3x185, 1x225, 1x245, 1x255, 3x5x235, 2x5x225
3/29/16 paused squat 3x185, 1x225, 1x245, 0x255, 6x225, 5x235, 4x235, 5x225
4/1/16  paused squat 3x185, 1x225, 1x245, 1x255, 2x3x235, 1x235
4/6/16 paused squat 2x185, 1x205, 1x225, 3x225, 4x5x225
4/9/16 5th pin squat 3x185, 3x225, 4x3x245. deadlift 8x185, 3x8x225
4/16/16 paused squat 2x185, 1x225, 1x235, 3x5x230. deadlift 5x185, 5x225, 3x5x235
4/19/16  jump squat 5x45, 5x95. paused squat 3x185, 1x225, 1x230, 5x230, 4x230
4/23/16 jump squat 5x45, 5x95. paused squat 3x185, 1x225, 1x235, 1x245, 3x6x230, 6x205
4/26/16 jump squat 5x45, 5x95. squat 2x185, 1x225, 1x235, 4x8x215
5/1/16 js 5x45, 5x95. S 3x185, 1x225, 1x245, 7x235, 6x235, 7x235. DL 5x185, 5x225, 5x245, 5x255
5/4/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 0x255, 1x240
5/7/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x240, 6x235, 6x235, 3x235, 5x225
5/12/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 1x255, 1x265, 1x270
5/15/16 js 5x45, 5x95. s 1x225, 1x245, 3x6x245, 3x245. DL  3x225, 2x3x245, 5x245
5/18/16 jump squat 5x45, 5x95. squat 2x185, 1x225, 1x245, 3x3x250, 10x230, 6x230
5/21/16 js5x45, 5x95. ssquat 5x185, 5x5x225quat 3x185, 1x225, 1x245, 5x250, 4x250, 0x250, 3x230
5/26/16 squat 5x135, 1x225, 1x245, 1x255, 2x265 MSEM
5/29/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 1x255, 2x3x245, 3x235
6/1/16 jump squat 5x45, 5x95. squat 3x185, 2x225, 1x245, 1x265, 3x250, 3x245
6/4/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 4x245, 2x7x225
6/8/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x245, 7x230, 7x230
6/11/16 squat 3x185, 1x225, 1x245, 0x255
6/15/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x235, 5x95js, 4x235, 5x235
6/19/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245
6/29/16 squat 5x185, 5x5x225
7/3/16 squat 2x185, 1x205, 1x225, 1x230, 5x230, 5x230
7/6/16 squat 3x185, 3x205, 3x225, 1x225, 0x205
7/10/16  squat 3x185, 1x205, 1x225, 1x235, 4x230, 7x210, 7x210
7/14/16 squat 3x185, 1x225, 1x235, 5x230, 8x215, 8x215
7/19/16 jump squat 5x45. squat 2x185, 1x225, 1x240, 6x230, 7x220, 7x220
8/9/16 squat 5x135, 5x185, 4x5x205
8/13/16 squat 3x185, 1x225, 2x5x225, 2x7x205
8/16/16 squat 2x185, 1x225, 1x235, 4x230, 7x210, 7x210
8/20/16 squat 2x185, 1x225, 1x240, 4x230, 7x220, 7x220
8/23/16 squat 2x185, 1x225, 0x245, 0x235
8/27/16 squat 2x185, 1x225, 1x235, 3x5x235, 2x5x225
8/30/16 squat 2x185, 1x225, 1x245. 6x240, 4x4x240
9/4/16 squat 2x185, 1x225, 1x235, 1x245, 4x240, 7x225, 7x225
9/7/16 squat 2x185, 1x225, 1x235, 1x245, 5x255 MSEM
9/10/16 squat 2x185, 1x225, 1x235, 1x245, 0x240
9/11/16 squat 2x185, 1x225, 1x235, 1x250, 5x245, 4x235, 0x235
9/14/16  squat 3x185, 1x225, 1x245, 3x3x245
9/20/16 squat 2x185, 1x225, 1x245, 3x5x245, 3x245
9/22/16  squat 2x185, 1x225, 1x245, 0x255
9/25/16 squat 2x185, 1x225, 1x235, 1x245, 5x245, 4x245, 8x225, 8x225
9/28/16 squat 2x185, 1x225, 1x225, 4x8x185
10/2/16 jump squat 5x45, 5x95. squat 2x185, 1x225, 1x245, 4x245 MSEM, 2x7x225
10/5/16 squat 2x185, 1x225, 1x240, 1x250, 4x250 MSEM, 7x205
10/9/16 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 4x250, 7x230, 7x230
10/15/16 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 0x245, 5x5x225
10/19/16 squat 2x185, 2x205, 1x225, 5x225, 1x230
10/30/16 squat 2x185, 1x225, 4x5x235, 4x235
11/6/16 squat 2x185, 1x225, 1x240, 3x240, 5x220, 5x220
11/12/16 squat 3x185, 1x225, 1x235, 5x235, 4x235, 4x225, 5x225
11/20/16 squat 3x185, 1x225, 1x240, 5x240, 7x225, 7x225
11/25/16 js 5x45, 5x95. squat 5x135, 3x185, 1x225, 1x245, 5x245, 2x7x230
12/3/16 squat 3x185, 1x225, 1x245, 5x235, 3x235
12/18/16 js 5x45, 5x95, squat 2x185, 1x225, 0x235,2x225
12/22/16 squat 5x5x185
12/24/16 squat 5x5x190
12/26/16 squat 5x5x195
12/29/16 squat 5x5x200
12/31/16  squat 5x5x205
1/2/17 squat 5x5x210
1/5/17 squat 5x5x215
1/7/17 squat 5x5x220
1/10/17 squat 5x5x225
1/12/17 squat 1x245, 5x5x230
1/14/17 squat 5x5x235
1/26/17 squat 2x185, 1x225, 1x240, 5x235, 4x3x235
1/28/17 js 5x45, 5x95. Squat 225 x 5,5,5,4,5
1/31/17 js 5x45, 5x95. squat 5x5x225
2/2/17 js 5x45, 5x95. squat 2x185, 5x5x230
2/4/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 5x5x235
2/7/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 5x5x240
2/9/17 js 5x45, 5x95. squat 5x5x245
2/11/17 squat 5x1x250
2/14/17 js 5x45, 5x95. squat 1x225, 1x250,2x5x250, 3x3x250
2/17/17 Squat 2x185,1x225,1x250,3x250
2/19/17 js 5x45, 5x95. squat 2x185, 1x225, 1x250, 5x5x250
2/21/17 js 5x45, 5x95, . squat 2x185, 1x225, 1x255, 2x4x255, 3x255, 2x255, 0x255
2/23/17 squat 2x185, 1x225, 1x245, 1x255, 5x3x255
2/26/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 1x255, 5x5x255
3/5/17 squat 2x185, 1x225, 1x245, 1x260, 2x4x260, 2x3x260, 1x260
3/12/17 squat 1x245, 1x260, 5x260, 2x260, 3x3x245
3/20/17 squat 2x185, 1x225, 5x5x230
3/22/17 squat 2x185, 1x225, 1x235, 4x5x235
3/26/17 js 5x45, 5x95. squat 2x185, 1x225, 5x5x235
3/28/17 js 5x45, 5x95. Squat 2x185, 1x225, 1x245, 5x5x240
4/8/17 js5x45, 5x95. squat 2x185, 1x225, 1x235, 4x5x235, 1x235
4/10/17 js 5x45, 5x95. squat  1x225, 1x235, 5x5x235
4/13/17 js5x45, 5x95. squat 1x225, 1x240, 5x5x240
4/15/17 js 5x45, 5x95. squat 1x225, 1x245, 5x245, 4x245, 5x245, 3x245, 3x245
4/18/17 squat 2x185, 1x225, 1x245, 5x5x245
4/22/17 js 5x45 , 5x95. Squat 2x185, 1x225, 1x250, 1x250
4/23/17 js 5x45, 5x95. Squat 2x185, 1x250, 1x250, 3x5X225
4/25/17 squat 2x185, 1x225, 1x245, 1x255, 5x5x250
4/30/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 1x255, 2x3x255, 2x255, 2x3x255
5/3/17 squat  1x225, 1x245, 1x255, 3x255, 2x255, 1x255
5/9/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 1x245, 5x5x225
5/11/17 js 5x45, 5x95. squat 2x185, 1x225, 5x235, 5x245, 4x255
5/14/17 js 5x45, 5x95. squat 1x225, 1x245, 1x255, 2x3x255, 3x2x255
5/16/17 js 5x45, 5x95. Squat 2x185, 1x225, 1x245, 1x255, 0x255
5/20/17 js 5x45, 5x95. Squat 2x185, 1x225, 1x245, 3x5x250, 1x250
5/25/17 squat 2x185, 1x225, 1x245, 1x255, 1x265, 1x275. 1x285
5/29/17 squat 1x225, 1x245, 2x255, 4x3x245
6/11/17 box squat 5x185, 5x205, 5x215, 5x215, 1x215
6/15/17 jump squat 5x45, 5x95. squat 2x185, 3x5x225
6/17/17 Squat 2x185, 3x7x225
6/20/17 Squat 2x185, 3x8x225
6/22/17 squat 2x185, 3x8x230
6/25/17 squat 3x185, 1x225, 3x5x235
6/29/17 squat 2x185, 1x225, 5x235, 2x3x235
7/2/17 jump squat 5x45, 5x95. Squat 1x225, 3x235, 3x5x235
7/9/17 Squat 3x185, 3x225, 3x225
7/16/17 js 5x45, 5x95. squat 2x185, 1x225, 5x5x225
7/22/17 jump squat 5x45, 5x95. squat 2x185, 1x225, 1x235, 5x5x230
7/31/17 squat 2x185, 1x225, 3x5x235
8/7/17 js 5x45, 5x95. squat 2x185, 1x225, 3x3x240, 5x225
8/14/17 squat 2x185, 1x225, 1x240, 3x240, 5x240, 5x240, 4x240
8/21/17 js5x45, 5x95. squat 2x185, 1x225, 1x245, 1x255, 1x265, 1x245
8/28/17 squat 2x185, 1x225, 3x240, 3x240
9/3/17 js 5x45, 5x95. squat 2x185, 1x225, 1x240, 5,5,3,5,5x210
9/10/17 squat 2x185, 1x205, 1x215, 3x5x215
9/14/17 paused squat 5x185, 5x195, 5x205, 5x195, 7x185
9/21/17 Paused squat 2x185, 1x205, 5x210, 5x215, 5x210, 5x205
9/28/17 paused squat 2x185, 1x205, 1x220, 1x225, 1x230, 1x235
10/11/17 Paused squat 5x165, 5x185, 5x195, 5x200
10/14/17 paused squat 5x135, 5x185, 5x205, 5x205, 5x205, 5x205.
10/21/17 Paused squat 5x135, 2x185, 3x205, 5x205, 5x205, 5x205, 5x205.
10/28/17 Paused squat 5x205, 5x205, 5x205, 8x185
11/4/17 Paused squat 2x185, 1x225, 3x225, 3x225, 3x225, 1x225
11/11/17 Paused squat 2x185, 1x225, 3x225, 7x205, 7x205
11/18/17 paused squat 2x185, 1x225, 3x225, 4x225, 3x225, 8x195
11/26/17 paused squat 5x135, 2x185, 5x185, 5x205, 5x205, 8x185
12/9/17 Paused squat 2x185, 3x205, 5x205, 5x205, 5x205
12/16/17 paused squat 5x135, 2x185, 1x225, 3x5x205
12/23/17 Paused squat 2x185, 3x195, 3x205, 2x225
12/30/17 Paused squat 2x185, 5x205, 5x205, 5x205
1/6/18 Paused squat 6x185, 5x205, 3x205
1/13/18 Paused squat 3x185, 3x205, 3x225, 3x225, 3x 205, 5x185.
1/20/18 Paused squat 2x185, 1x225, 1x225, 8x185, 8x185, 8x185
2/3/18 paused squat 5x135, 5x185, 5x205, 3x205, 3x205, 5x185.
2/17/18  Squat 2x185, 1x225, 5x205, 5x205, 5x205,  8x185.
3/3/18 Squat 2x185, 1x205, 3x205, 5x185, 5x185, 5x185.
3/10/18 Paused squat 2x185, 5x205, 5x205, 5x205, 5x205.
3/17/18 Squat 5x185,5x195, 5x205.
3/31/18 Jump Squat 5x45, 5x95. Paused squat 3x185, 5x205, 4x205, 8x185, 6x185.
4/8/18 Paused squat 3x185, 5x205, 5x205, 5x205, 5x205.
4/21/18 Paused squat 2x205, 1x225, 5x205, 5x205, 5x205, 5x205.
4/29/18 Paused squat 2x185, 5x205, 5x215, 5x215, 5x205.
5/5/18 paused squat 5x185, 4x5x205
5/17/18 Paused squat 2x185, 4x5 x205
5/31/18 Squat 3x185, 3x205, 3x225,
6/9/18 Front squat 5x135, 5x135, 5x135, 5x135
6/14/18 Front squat 4x5x155. Paused squat 1 x225
6/21/18 Front squat 5x145, 5x155, 5x155,
6/29/18 Front squat 5x135, 5x155, 5x155, 5x155, 5x155. 
7/6/18 Front squat 4x155, 5x155, 5x155.
7/8/18 Squat 3x185, 5x185, 5x185, 4x205, (belt)
7/12/18 Squat 3x185, 5x205, 5x205, 2x225, 5x205.
7/15/18 Front squat 5x135, 5x155,  5x165, 5x175, 5x165.
7/20/18 Squat 5x135, 5x185, 5x185, 5x185,
7/26/18 Squat 5x185, 5x205, 5x205, 3x225, 1x245.
7/29/18 Squat 5x185, 2x225, 3x225, 3x225 
8/9/18 Squat 3x185, 2x225. Front squat 6x155, 6x155, 6x155.
8/12/18 Squat 5x185, 5x205, 5x205,
8/17/18 Squat 3x185, 5x205, 5x205, 5x205,
8/24/18 Squat 3x185, 5x185, 5x205, 5x205, 7x205.
8/26/18 Box squat 5x185, 6x225, 5x245, 5x245.
8/31/18 Box squat 5x185, 5x225, 5x245, 4x275,
9/6/18 Squat 2x185, 2x225, 2x225
9/14/18 Squat 3x185, 5x205, 4x205, 3x205.
9/21/18 Squat 5x185, 5x185, 5x205, 5x205.
10/12/18 Squat 5x135, 5x185, 5x205, 5x205, 5x205.
10/13/18 Squat 3x185, 3x205, 3x225, 1x245, 2x225, 3x205.
10/18/18 Squat 3x185, 3x225, 3x225, 7x205, 7x205
10/21/18 Squat 3x185, 4x225, 7x215,
10/26/18 Squat 3x185, 4x225, 7x210, 5x210.
12/21/18 Squat 5x135, 10x135, 10x135, 10x135
12/28/18 Box Squat 10x135, 10x185, 10x205, 10x225.
1/4/19 Box Squat 10x135, 10x185, 10x225, 10x245, 1x225.
2/15/19 Box Squat 3x3x225
3/23/19 Squat 6x45, 6x135, 6x135, 6x135.
4/5/19 Front squat 5x135, 5x135, 5x135, 5x135.
4/19/19 Front squat 3x6x135
5/3/19 Front squat 5x135, 5x155, 5x155, 5x155.
5/11/19 Front squat 5x135, 5x155, 5x155.
5/17/19 Front squat 5x135, 5x155, 5x155, 5x155.
5/24/19 Front squat 5x135, 5x155, 5x165, 5x155.
6/2/19 Back Squat 6x135, 6x155, 5x185, 5x185, 5x185.
6/8/19 Back squats 6x95,  8x95, 8x95, 5x135, 3x185, 5x185, 5x185,
6/13/19 Squat 5x135, 5x185, 5x185, 5x185.
6/21/19 Jump squat 5x45, 5x95. Squat 5x185, 3x205, 5x185, 5x185.
6/29/19 Squat 6x135, 3x185, 3x185
7/5/19 Squat 5x135, 5x185, 5x195, 5x195.
7/12/19 Squat 3x185, 6x185, 6x185, 6x185.
7/19/19 Squat 5x135, 5x185, 5x195, 5x195, 5x185.
7/26/19 Jump squat 5x45, 5x95, 5x95. Squat 5x185, 5x195, 5x205, 5x195, 5x185
8/1/19 Jump squat 5x45, 5x95 Squat 5x135, 5x185, 5x195, 5x195, 7x185.
8/4/19 Squat 5x135, 2x185, 1x205, 1x225, 3x225, 5x205, 5x205.
8/8/19 Jump squat 5x45, 5x95, 5x95. Squat 3x185, 1x225, 5x215, 8x185, 8x185.
8/11/19 Jump squats 5x45, 5x95. Squat 2x185, 1x225, 4x225, 7x205, 10x205.
8/15/19 Jump squat 5x45, 5x95. Squat 2x185, 5x185, 5x185, 5x185.
8/18/19 Jump squat 5x45, 5x95. Squat 5x135, 2x185, 1x225, 5x205, 5x205, 5x205, 5x205.
8/31/19 Squat 5x135, 3x185, 3x225, 8x205, 7x205.
9/5/19 Jump squat 5x45, 5x95. Squat 5x135, 2x185, 1x225, 5x205, 5x205, 5x205.
9/8/19 Jump squat 5x45, 5x95. Squat 5x135, 3x185, 1x205, 1x225, 5x195, 5x195, 5x195.
9/14/19 jump squat 5x45, 5x95. squat 3x185, 1x225, 3x225, 8x205, 8x205.
10/3/19 Jump squat 5x45, 5x95. Squat 5x135, 5x185, 5x185, 5x185, 5x185.
10/11/19 Jump squat 5 x45, 5x95. Squat 5x185, 5x195, 5x205, 5x195, 5x185.
10/17/19 Squat 3x185, 4x225, 7x205, 7x205.
10/20/19 Jump squat 5x45, 5x95. Squat 5x135, 5x175, 5x185, 5x195, 5x185, 12x175.
10/24/19 Squat 3x185, 3x205, 3x225, 3x205, 3x185.
10/31/19 Jump squat 5x45, 5x95
11/3/19 Squat 3x185, 1x225, 3x225, 7x205, 7x205.
11/7/19 Squat 3x185, 1x225
11/23/19 Squat 5x185, 5x185, 5x185, 5x185
11/30/19 Jump squat 5x45, 5x95. Squat 5x135, 3x185, 5x205, 5x205, 5x205, 5x205.
12/14/19 Squat 5x185, 5x205, 5x205, 5x205, 3x205, 5x185.
12/21/19 Squat 5x135, 5x185, 5x205, 5x205, 5x195, 8x185.
12/28/19 Squat box 5x135, 5x185, 5x185, 5x185, 5x185,
1/5/20 Jump squat 5x45, 5x95. Squat 3x185, 2x225, 5x205, 5x195, 5x185.
1/10/20 Jump squat 5x45, 5x95. Squat 5x185, 5x205, 5x215, 5x205, 5x195.
1/25/20 Jump squat 5x45, 5x95. Squat 5x135, 5x185, 5x195, 5x195, 5x195, 5x195.
2/1/20 Squat 5x135, 3x185, 2x205, 5x195,
3/12/20 Squat 10x135, 10x135, 10x135.


Ring work

4/2/14 ring pull up 5x5, ring push up 5x10, ring row 5x5
4/5/14 ring pull up 5,5,6,6,6. ring dip 5x8. ring row 5x8. ring push up 5x15. ring curl up 3x10
4/8/14 ring pull ups 7,7,7,7. ring dips 4x10. ring rows 4x7
4/9/14 ring push ups 5x20
4/12/14 ring pull 5x8. ring dips 8
4/13/14 ring dips 4x10, 15. ring rows 5x10. ring push 5x20
4/19/14 ring pull up 5x8. ring push up 5x20. ring row 5x8
4/22/14 ring dip 10,10,9,9,9. ring chin 5x8. ring push 5x20. ring row 5x8
5/2/14 ring dip 8,10,10,10,10. ring chin 5x8
5/4/14 ring push up 5x25. ring row 5x10
5/6/14 muscle up x4
5/17/14 ring pull 5x10
5/20/14 ring dip 3x12
5/24/14 ring pull 12, 10, 10, 10, 10. ring dip 5x12. ring row 3x10
6/12/14 False grip ring pull 3x8. ring dip 8,10,12
6/15/14 false grip ring pull 3x8
6/19/14 ring pull 3x10. ring row 3x10
7/4/14 ring pull 10,10,9,9. ring dip 10,12,10
7/13/14 ring row 4x12. ring pull 4x10
7/26/14 ring row 4x12. ring pull 10,9,8,8. ring leg raises 5x20
7/29/14 leg raises 1x20
8/3/14 leg raises 3x20
8/5/14 ring pull 10,10,8,8,8
8/6/14 leg raises 3x20
8/7/14 ring row 3x12
8/9/14 leg raises 3x20
8/15/14 leg raises 4x25
8/16/14 ring pull10,10,9,9,9
8/23/14 leg raises 4x25
8/24/14 ring pull up 10,10,10,5,5,5,5
8/31/14 ring chin up 5x8, leg raises 3x25
9/7/14 ring chin 10,10,9,9
9/28/14 ab curl 3x20
10/11/14 ring pull 3x10
11/1/14 ring pull ups 3x9
11/6/14 ring pull up 10,9,7
11/11/14 ring dip 3x10. ring pull 3x8
11/13/14 ring pull 3x5
11/15/14 ring pull 10,9,8. ring dips 3x12
11/23/14 ring ab curl 3x25
11/28/14 ring pull 10,10,9. ring dip 10,12,12
12/7/14 ring pull 8,8,8,7. ring dips 3x12. ab curl 4x25
12/12/14 ring ab curl 4x25
12/14/14 ring dips 4x12
12/20/14 ring pull 3x8. ring dip 12,13,12
12/21/14 ring ab curl 25,20,25
12/25/14 ring pull 7,11,8,8. ring dip 12,12,10
12/26/14 ring muscle up negative 4x10
1/3/15 ring progressions 1 hr
1/4/15 ring progressions 1 hr
1/7/15 ring progressions 1 hr
1/19/15 ring to shoulder chin 7x5, reverse muscle up with dip 3x3, ring invert arm curl 3x3
1/22/15 daily muscle ups with dips 1/22/15 to 2/22/15.
1/31/15 ring progressions 1 hr
2/8/15 ring progressions
2/15/15 gymnastic ring work
2/17/15 ring chin 5x5. ring ab work
2/22/15 2x daily muscle up starting today
3/8/15 ring row 4x5, ring chin 4x6
3/10/15 ring paused leg raise 50sec x3
3/14/15 ring row 4,3,3,3. ring chin 3x7
3/22/15 3x daily muscle up starting today
3/28/15 ring ab curl 5x10
4/19/15 4x daily muscle ups starting today
4/19/15 ring leg raises 3x20
5/2/15 horiz ring pull 7x3
5/20/15 5x daily muscle up starting today ending 6/25/15
5/25/15 ring row 3x5
5/28/15 ring row 4x5
5/31/15 ring row 3x5
6/27/15 6x daily muscle up starting today ending 7/14/15
7/4/15 ring muscle up x9. ring dips 3x15
7/19/15 ring muscle up 1x9. ring dip 15,15,20
7/22/15 muscle up 1x7. ring dips 1x20
7/25/15 muscle up 1x8, 1, 1. ring dips 3x20
8/1/15 muscle up 3x3
8/5/15 muscle up 1x8. ring dips 1x20
8/9/15 muscle up 1x10,+1,+1. ring dips 3x20
8/19/15 ring pull 12,10,9,9
8/25/15 muscle up 1x10. dips 4x20. ring ab curls 5x10
8/31/15 ring muscle up 1x10
9/3/15 ring muscle up 1x10. ring dips 3x20
9/10/15 muscle up 1x5
9/26/15 muscle up 3,2,2,2,2
10/13/15 ring pull 3x9
10/18/15 muscle up 6x6. ring dips 5x10
10/24/15 muscle up 3x1. ring dips 3x15
11/4/15 muscle up 6x2
11/7/15 muscle up 1x2
11/8/15 muscle up 1x4
11/15/15 muscle up 4x1. ring dips 1x20, 3x15
11/21/15 muscle up 1x4. dips 4x15
11/28/15 muscle up 1x4. ring dips 4x15
12/13/15 ring muscle up 4x1. ring dip 3x15
12/16/15 ring pull up 3x8
12/19/15 ring dip 3x15
1/6/16 muscle up 1x1. ring dips 1x15
6/1/16 muscle up 6x1

Bench press

1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20
1/21/11 185 x 6, 195 x 6, 205 x 4, 205 x 4
1/28/11 5x185, 5x195, 5x205, 5x205, 20x135
2/6/11 10x185, 6x195, 5x195
2/10/11 10x135, 10x185, 8x185, 6x185
2/19/11  (dumbbell) 12x55, 10x60, 8x65, 8x70.
3/3/11 8x135, 6x185, 6x195, 5x195
3/6/11  DB, 8x60, 8x65, 8x70, 8x75.
3/10/11 8x135, 3x6x185
3/13/11  8x135, 3x6x185
3/27/11  DB, 8x60, 8x65, 6x70, 6x75.
3/31/11 8x135, 8x185, 6x185, 6x185
4/3/11  8x135, 4x6x185
4/7/11 8x135, 4x6x185
4/10/11 10x135, 3x8x175, 6x175
4/17/11 8x135, 3x6x185
4/28/11 bench press 8x135, 8X185, 4X205, 3X205
5/14/11  DB, 10x55, 10x60, 8x65, 8x70.
5/21/11 bench press 8x135, 6X185, 4x195, 3X195
5/26/11 bench press 8x135, 6x185, 6x195, 6x195
5/30/11 bench press 8x135, 6x185, 6x195, 5x195
6/5/11 bench 6x135, 6x185, 6x195, 5x205
6/9/11 bench 6x135, 6x185, 6x205, 5x205
6/12/11 bench 6x135, 6x185, 6x205, 3x205
6/16/11 bench press 5x135, 4x185, 2x205, 3x225, 2x225, 2x225
6/23/11 bench  6x185, 3x205, 2x225, 5x205, 5x205
6/28/11 bench db 6x60#, 6x70#, 6x80# 6x80#
7/2/11 bench  6x185, 3x205, 3x225, 3x205, 8x185
7/7/11 bench  6x185, 5x205, 4x205
7/12/11 bench 6x135, 6x185, 5x205, 3x205, 3x205
7/15/11 db bench 8x50, 8x60, 8x70, 8x75
7/18/11 bench 3x5x185
7/23/11 bench 6x185, 5x205, 4x205
7/28/11 bench 5x135, 5x185, 5x205, 2.5x225
7/31/11 bench 5x135, 5x185, 5x205, 5x205
8/4/11 bench 5x135, 5x185, 5x205, 5x205
8/22/11 bench 5x185, 5x205, 4x205
8/28/11 bench 5x185, 6x205, 6x205, 5x205
9/7/11 bench 8x185, 8x185, 8x185
10/1/11 bench press 185# 3x6
10/9/11 bench press 185# 6,6,4
10/17/11 bench press 185# 3x6
10/22/11 bench press 185# 4x6
11/1/11 bench press 185# 3x6
11/5/11 bench press 185#3x8
11/12/11 bench press 185# reps 8,8,7,6
11/17/11 100 push ups with my 40lb kid on my back.
11/19/11 bench 6x165, 6x185, 6x195, 6x195
11/26/11 bench 6x165, 6x185, 6x195, 6x195
12/4/11 bench 6x165, 6x185, 6x195, 6x195
12/10/11 bench 6x165, 5x185, 5x205, 5x205
12/15/11 bench 5x165, 5x185, 5x205, 4x205
12/17/11 bench 5x165, 5x185, 5x195
12/20/11 bench 5x165, 5x185, 5x205, 5x205, 5x205
12/22/11 bench 5x175, 5x195, 4x215, 4x215
12/26/11 bench 5x185, 5x205, 5x205, 5x205,
1/11/12 bench 5x175, 5x215, 4x215, 4x215
1/15/12 bench 5x175, 5x195, 5x205, 5x205
1/19/12 bench 3x175, 5x205, 5x215, 5x215
1/26/12 bench 5x185, 5x205, 4x215
1/29/12 bench 5x185, 6x210, 6x210
2/2/12 bench 5x185, 6x215, 5x215
2/5/12 bench 5x185, 6x205, 6x205
2/9/12 bench 5x185, 5x205, 5x215, 4x215.
2/13/12 bench 3x185,3x225, 3x225, 3x225.
2/21/12 bench 5x185, 3x3x225
2/26/12 bench 3x185, 3x6x205
3/18/12 bench 8x185, 8x205, 5x205, 8x185, 8x165
3/22/12 bench 8x185, 8x205, 8x185, 8x185
3/26/12 bench 8x185, 5x205, 5x205, 5x205, 8x185
3/30/12 bench 8x185, 8x205, 7x205, 6x205, 8x185
4/4/12 bench 8x185, 8x205, 7x205, 8x205, 6x205
4/9/12 bench 3x185, 3x205, (3)x6x215
4/14/12 bench 5x185, 3x205, 1x225, 6x215, 6x215, 6x215, 5x215
4/21/12 bench 3x185, 3x205, 4x225, 7x205, 7x205, 7x205
4/26/12 bench 3x185, 3x205, 4x225, 7x205, 7x205, 4x205
5/3/12 bench 3x185, 2x225, 1x235, 4x225, 7x205, 5x205, 5x205
5/8/12 bench 3x185, 3x205, 4x225, 7x205, 7x205
5/13/12 bench 3x185, 1x225, 1x240, 4x225, 6x205, 6x205
5/17/12 bench 5x185, 4x205, 4x225, 3x225, 9x205
5/22/12 bench 4x185, 1x225, 1x240, 4x225, 7x205, 6x205
5/26/12 bench 5x185, 5x205, 3x3x225
6/12/12 bench 5x145, 5x170, 12x190
6/18/12 bench 3x160, 3x180, 9x205
6/26/12 bench 5x170, 3x190, 6x215
7/2/12 bench 5x135, 5x135, 5x135
7/10/12 bench 5x155, 5x175, 9x200
7/17/12 bench 3x165, 3x190, 5x210
7/24/12 bench 5x175, 3x200, 4x225
8/7/12 bench 5x155, 5x180, 8x200
8/14/12 bench 3x165, 3x190, 5x215
8/29/12 bench (+20# chain) 5x135, 6x175, 4x195, 6x175, 10x155
9/3/12 bench (+20# chain) 6x135, 6x175, 6x195, 8x175
9/11/12 bench (+20# chain) 6x155, 6x175, 5x195, 6x175, 10x155
9/17/12 bench 5x185, 5x205, 3x225
9/25/12 bench 5x185, 5x205, 5x205
10/2/12 bench 5x185, 5x205, 5x205
10/12/12 bench 3x8x185
10/16/12 bench 3x8x185
10/27/12 bench press  5x175, 5x195, 3x5x205, 8x185
11/3/12 bench (50 push up) 6x135, 6x175, 6x185, 6x195, 6x205
11/20/12 bench 10x135, 10x165, 10x175, 10x185
12/5/12 bench 8x135, 8x175, 8x185, 6x205, 6x205
12/15/12 bench 10x175, 10x185, 10x195, 6x205, 6x205
12/18/12 bench 10x135, 10x175, 10x185, 6x195
12/29/12 bench 10x135, 10x175, 10x185, 8x195, 8x195
1/5/13 bench 8x185, 8x195, 7x195, 7x195
1/13/13 bench 5x185, 5x205, 5x225, 3x225, 3x225
1/23/13 bench 8x135, 8x185, 8x205
1/25/13 bench 8x135, 5x185, 3x225, 2x225
2/5/13 bench 5x135, 5x185, 5x205, 5x205
2/8/13 bench 8x135, 8x185, 8x195, 8x195
2/17/13 bench, 8x175, 8x185, 7x195, 7x195
3/3/13 bench 8x175, 8x190, 6x200, 6x200, 5x200
3/28/13 bench 5x185, 3x5x205
5/6/13 bench 3x6x185
5/9/13 bench 3x8x185
5/16/13 bench 3x8x185
5/23/13 bench 185# 10,10,8
5/28/13 bench 8x185, 8x195, 8x200
6/1/13 bench 8x185, 8x195, 7x200
6/4/13 bench 8x185, 8x195, 8x200
6/17/13 bench 3x8x185
7/5/13  bench 3x8x185
7/10/13 bench 3x185, 1x225, 1x235, 1x245
8/6/13 bench 8x135, 8x165, 8x185, 8x195
9/4/13 bench 185# 6,6,8
9/14/13 bench 10x135, 10x155, 10x175, 10x185
9/17/13 bench 10x135, 10x175, 10x185, 10x185
10/1/13 bench 10x135, 10x165, 10x175, 10x185
10/12/13 bench 10x135, 10x165, 10x185
10/26/13 bench 10x135, 10x165, 10x185, 8x185
10/29/13 bench 10x135, 10x175, 10x185, 8x195
11/2/13 bench 10x135, 10x175, 10x185, 8x195
11/6/13 bench 10x175, 10x175, 10x185, 9x185
11/9/13 bench 5x175, 5x185, 5x195, 5x205, 4x215
11/13/13 bench 5x175, 5x195, 5x205, 5x215, 5x205
11/16/13 bench 5x165, 5x185, 5x205, 5x215
11/19/13 bench 5x175, 5x195, 2x6x205
11/23/13 bench 5x175, 5x195, 7x205, 7x205, 6x205
11/27/13 bench 5x165, 5x195, 3x7x205
11/30/13 bench 5x175, 5x205, 5x215. 5x205, 7x195
12/4/13 bench 5x185, 7x205, 6x205, 5x205
12/21/13 bench 5x165, 5x85, 4x6x205
2/17/14 bench 5x135, 5x175, 5x195, 5x195
3/2/14 bench 5x185, 6x185, 7x185, 6x185
3/9/14 bench 5x175, 5x5x185
3/19/14 bench 5x165, 8x185, 7x185, 7x185
3/23/14 decline bench 4x8x185
3/28/14 decline bench 8x185, 3x8x205
5/17/14 bench 6x135, 8x165, 8x175, 6x185
6/12/14 bench 8x135, 8x155, 3x8x175
6/15/14 bench 8x135, 8x155, 8x175, 8x180, 7x180
6/19/14 bench 5x135, 5x155, 5x175, 4x6x185
7/4/14 bench 5x135, 5x165, 5x185 3x6x190
7/13/14 bench5x135, 3x165, 3x185, 3x5x195, 4x195
7/26/14 bench 5x135, 5x165, 4x6x185
8/7/14 bench 5x135, 3x165, 1x185, 1x205, 3x8x185
8/24/14 bench 5x135, 5x165, 5x185, 5x195, 3x5x185
8/31/14 bench 5x135, 5x175, 5x195, 2x5x200, 3x200, 8x175
9/7/14 bench 5x135,3x175, 1x205, 5x200, 2x5x185, 8x185
9/11/14 bench 5x135, 3x175, 1x205
10/11/14 bench 5x135, 3x165, 5x185, 3x6x185
10/25/14 bench 5x135, 5x175, 5x185, 2x8x185
11/1/14 bench 5x135, 3x165, 3x185, 1x195, 1x205, 1x215, 3x5x195
11/6/14 bench 5x135, 4x175, 1x195, 1x205, 2x6x195, 5x195
11/11/14 bench 5x135, 3x175, 1x195, 1x205, 1x215, 5x200, 6x195, 6x190
11/15/14 bench 5x135, 3x175, 1x205, 1x215, 6x200, 5x200, 6x195, 5x195
11/28/14 incline bench 4x95, 8x135,  8x140, 7x145, 7x145
12/7/14 incline bench 5x95, 5x135, 3x8x145
12/14/14 incline bench 5x135, 6x150, 2x7x150
2/17/15 bench 4x5x185
2/26/15 bench 5x135, 5x185, 3x5x195
3/8/15 bench 5x135, 5x185, 3x5x195
3/14/15 bench 5x135, 5x185, 5x195, 5x205, 2x3x205
4/11/15 bench 5x185, 5x195, 2x3x205
4/15/15 bench 5x135, 5x185, 5x195, 2x6x195
4/26/15 bench 5x135, 5x185, 5x185, 10x185
5/2/15 bench 5x135, 5x185, 3x5x205
5/6/15 bench 5x135, 3x185, 3x6x195
5/11/15 bench 5x135, 3x185, 4x5x205
5/23/15 bench 5x135, 5x185, 6x205, 6x205, 5x205, 5x205
5/25/15 bench 3x185, 6x205, 4x205, 4x205
5/28/15 bench 5x135, 3x185, 5x205, 5x205, 4x205, 7x185
5/31/15 bench 3x135, 3x185, 3x5x205
6/8/15 bench 4x135, 5x185, 3x8x185
6/17/15 bench 5x135, 3x185, 4x5x205
7/3/15 bench 5x135, 8x185, 3x7x195
7/26/15 bench 5x135, 3x8x185
8/1/15 bench 5x135, 2x8x185, 7x185
8/9/15 bench 5x135, 8x185, 2x6x195
8/15/15 bench 5x135, 5x185, 2x6x195
8/19/15 bench 5x135, 5x185, 2x5x195, 6x195
8/25/15 bench 5x135, 5x185, 3x6x195
9/10/15 bench 5x135, 5x185, 4x5x195
9/13/15 bench 5x135, 3x185, 3x5x200
9/26/15 bench 5x185, 4x6x185
10/3/15 bench 3x185, 5x5x190
10/6/15 bench 5x135, 3x185, 5x5x195
10/10/15 bench 5x135, 3x185, 5x5x200
10/13/15 bench 3x185, 2x5x205, 3x205, 2x5x195
10/18/15 bench 3x15, 3x185, 5x5x205
10/24/15 bench 3x185, 4x3x205
11/8/15 bench 3x135, 2x185, 1x205, 4x205, 5x200, 3x5x195
11/15/15 bench 3x135, 3x185, 5x5x195
11/21/15 bench 3x185, 2x5x200, 4x200, 2x7x185
11/28/15 bench 3x135, 3x185, 5x5x200
12/7/15 bench 3x135, 3x185, 5x205, 2x4x205, 2x5x195
12/13/15  bench 3x135, 3x185, 4x205, 3x5x200, 4x200
12/19/15 bench 4x5x205, 4x205
12/26/15 bench 3x185, 3x205, 2x5x200, 2x4x200
7/3/16 bench 5x165, 3x7x185
9/25/16 bench 5x175, 5x185, 8x185, 6x185
10/2/16 bench 5x185, 3x7x190
10/9/16 bench 5x185, 4x6x195
10/30/16 bench 5x185, 2x6x195, 3x5x195
11/6/16 bench 5x185, 5x5x200
11/12/16 bench 3x185, 5x5x205
11/20/16 bench 3x185, 3x210, 4x205, 5x205, 4x205
11/27/16 bench 3x185, 1x205, 1x215, 5x205, 4x205, 3x5x200, 18x155
12/4/16 bench 5x135, 3x185, 4x6x195
12/18/16 Bench 3x185, 4x6x195, 5x195
12/22/16 bench 5x5x185
12/26/16 bench 5x5x190
12/31/16 bench 5x5x195
1/5/17 bench 5x5x200
1/10/17 bench 4x5x205, 3x205
1/14/17 bench 5x5x205
1/28/17  Bench 5x5x185
2/2/17 bench 5x5x190
2/7/17 bench press 3x5x195, 2x3x195
2/11/17 bench press 5x5x195
2/19/17 bench 4x185, 1x200, 5x5x200
2/23/17 bench press 3x185, 1x205, 3x205, 4x4x205
3/5/17 bench press 3x185, 1x205, 4x5x205, 4x205
3/20/17 Bench 5x5x185
3/26/17 bench 5x5x195
4/8/17 bench 5x5x195
4/13/17 bench press 5x5x200
4/22/17 Bench 3x5x205, 2x4x205
4/25/17 bench 2x185, 1x210, 5x5x210
5/11/17 bench 3x185, 3x205, 5x5x195
5/16/17 Bench 2x185, 2x200, 2x200
8/5/17 bench 6x135, 5x185, 3x6x185
8/12/17 bench 5x5x190
8/19/17 bench 5x5x195
8/28/17 bench 3x185, 1x200, 3x5x200, 2x4x200
9/2/17 bench 2x185, 5x5x200
9/10/17 bench 1x185, 3x205, 2x5x205, 4x205
9/13/17 bench 3x185, 5x205, 5x205, 3x4x205
9/17/17 Bench 5x135, 3x185, 3x205, 4x205, 5x205, 3x205, 6x185   
9/21/17 Bench 3x185, 1x205, 3x5x205, 2x4x205
9/24/17 Bench 3x185, 4x205, 5x205, 4x205, 6x185
9/28/17 Bench    3x185, 3x5x205
10/1/17 Bench 2x185, 4x205,5x205. 4x205, 4x205
10/11/17 Bench 3x185, 5x5x205
10/15/17 Bench 2x185, 5x205, 4x210, 3x210, 3x210, 7x185
10/22/17 Bench 3x185, 4x205, 3x205, 6x185, 7x185, 6x185   
10/29/17 Bench 6x185, 6x195, 6x195, 7x185, 7x185
11/5/17 Bench 5x205, 5x205, 3x205, 8x185, 5x185.
11/12/17 Bench 2x185, 5x205, 5x205, 4x205, 5x195, 5x195 
11/19/17 Dumbbell bench #60 3x8.
12/3/17 Bench 8x60, 8x60,  8x60
12/10/17 Bench 8x60, 8x60,  8x60.
12/17/17 Bench 5x135, 3x185, 3x205, 5x195, 5x195, 5x195
2/4/18 Bench 5x135, 5x185, 5x185, 5x185, 5x185, 5x185
2/11/18 Bench 5x135, 5x185, 5x185, 6x185, 6x185, 5x185.
2/18/18 Bench 5x135, 5x185, 5x185, 5x185, 5x185, 5x15
3/1/18 Bench 6x185, 6x185, 6x185, 6x185.
3/4/18 Bench 5x185, 7x185, 5x185, 6x185.
3/7/18 Bench  5x185, 6x195, 5x195, 5x195, 5x195.
3/25/18 Bench 5x185, 3x195, 7x185, 5x185, 6x185. 
3/29/18 Bench 6x185, 7x185, 7x185, 6x185, 6x185.
4/17/18 Bench 5x185, 6x195, 6x195, 6x195, 5x195.
5/4/18 Bench 5x135, 4x5x185 
5/11/18 Bench 5x185, 6x185, 6x185, 6x185
5/18/18 Bench 5x185, 5x195, 5x195, 5x195
5/25/18 Bench 5x185, 5x195, 5x195, 5x195, 3x195
6/7/18 Bench 3x185, 5x195, 5x195, 4x195, 2x185   
6/15/18 Bench 3x185, 4x200, 3x200, 3x200, 5x185.
6/22/18 Bench 3x185, 4x200, 4x200, 7x185
6/30/18 Bench 2x185, 1x205, 1x225, 0x235, 7x185
7/7/18 Bench 5x185, 4x195, 5x185, 6x185,
7/13/18 Bench 5x185, 4x195, 4x195, 6x185, 5x185
7/19/18 Bench 5x185, 6x185, 6x185, 5x185, 17x135.
7/27/18 Bench 5x185, 5x185, 5x185, 5x185.
8/2/18 Bench 3x185, 8x185, 10x185, 5x185.
8/5/18 Bench 5x185, 3x5x195.
8/10/18 Bench 3x185, 3x205, 1x225, 4x205, 8x185, 5x185. 
8/16/18 Bench 5x185, 4x205, 4x205, 3x205, 5x185
8/25/18 Bench 5x185, 4x205, 4x205, 4x205, 9x185
8/30/18 Bench 5x185, 5x205, 5x205, 3x205, 5x185, 12x155.
9/7/18 Bench 5x185, 4x205, 3x205, 7x185,
9/13/18 Bench 5x185, 4x205, 5x195, 4x195, 6x185.
9/16/18 Bench 3x185, 4x195, 5x195, 4x195, 2x185, 2x195.
9/21/18 Bench 5x185, 5x205, 5x205, 4x205, 4x205, 4x205.
9/30/18 Bench 5x185, 3x205, 5x195, 5x195, 5x195.
10/7/18 Bench 3x185, 5x205, 5x205, 5x205, 5x205, 5x205.
10/10/18 Bench 3x185, 2x205, 2x225, 4x205, 3x205, 5x185, 5x185.
10/19/18 Bench 3x185, 1x225, 4x205, 4x205, 4x205, 4x205, 4x205.
10/25/18 Bench 3x185, 1x225, 1x235, 0x240, 8x185, 6x185   
10/28/18 Bench 3x185, 5x205, 5x205, 5x205, 5x205, 5x205.
11/1/18 bench 4x210, 7x185, 7x185
11/8/18 Bench 3x185, 4x205,  5x195, 6x195, 6x195.
11/15/18 Bench 3x185, 5x205, 4x210, 4x210, 7x190.
11/17/18 Db bench 12x60, 12x60, 12x60.
11/22/18 Bench 3x185, 3x205, 7x195, 7x195, 6x195.
11/25/18 Bench 5x185, 5x205, 5x210, 3x210, 5x195.   
11/29/18 Bench 3x185, 4x205, 5x205, 4x205, 4x205. Dumbbell bench 12x70, 6x70 fat gripz
12/2/18 Bench 3x185, 5x205, 5x205, 1x225, 4x205.
12/6/18 Dumbbell bench 12x75, 9x75, Fat grips bench close grip 10x135, 10x165, 10x165, 10x165.
12/9/18 Bench 3x185, 2x225, 1x235, 1x240, 1x245, 2x225, 4x205, 3x205.
12/14/18 Bench 5x185, 5x205, 4x205, 5x205, 7x 195.
12/16/18 Bench (fat gripz) 8x185, 4x205, 8x185, 8x185.
12/20/18 Bench 5x185, 5x205, 5x215, 5x205, 2x205 (Paused) 5x205.
12/23/18 Bench 5x185, 5x205, 2x225, 5x205, 10x185.
12/27/18 Bench 5x185, 5x205, 4x215, 3x220, 3x215, 5x205, 8x185.
12/30/18 Bench 5x185, 4x205, 5x205, 5x205, 5x205.
1/3/19 Bench 5x185, 5x205, 5x215, 3x220, 3x215, 5x205, 8x185.
1/6/19 Bench 5x185, 5x205, 5x205, 5x205
1/10/19 Bench 5x185, 5x205, 5x215, 5x205, 10x185
1/17/19 Bench 3x185, 5x205, 4x215, 3x215, 5x205, 10x185.
1/25/19 Bench 5x135, 5x185, 6x205, 6x205, 6x205, 6x205, 6x205.
1/31/19 Bench 5x185, 5x205, 4x215, 5x215, 5x205, 10x185.
2/3/19 Bench 5x185, 5x205, 5x205, 5x205, 5x205, 5x205.
2/7/19 Bench 3x185, 1x225, 1x245, 0x250
2/14/19 Bench 5x185, 8x185, 8x185, 8x185.
2/21/19 Bench 5x185, 5x205, 5x205, 5x205, 5x205,
2/28/19 Bench 5x185, 5x205, 5x205, 5x205, 5x205.
3/7/19 Bench 5x185, 5x205, 5x210, 5x210, 5x210.
3/14/19 Bench 3x135, 1x225, 0x245, 2x225, 5x205, 5x205.
3/24/19 Bench 3x185, 5x205, 5x210, 2x225, 5x210, 5x205, 7x185.
4/4/19 Bench 3x185, 5x205, 5x205, 5x205.
4/11/19 Bench 5x185, 5x205, 2x225, 3x215,
4/18/19 Bench 10x135, 8x185, 8x185, 8x185.
4/25/19 Dumbbell bench 12x60, 12x60, 12x65, 12x65.
5/2/19 Bench 5x185, 5x205, 5x205, 3x215,
5/12/19 Bench 3x185, 5x205, 5x205, 5x195, 5x195.
5/18/19 Bench 3x185, 8x185, 8x185, 8x185,
6/15/19 Bench 5x135, 5x185, 5x205, 5x205, 5x195.
6/20/19 Bench 5x185, 6x185, 5x205, 7x185, 6x185.
7/7/19 Bench 5x185, 5x185, 5x185, 5x185, 5x185
7/14/19 Bench 5x185, 5x185, 5x185, 5x185, 5x185
7/20/19 Bench 5x185, 5x195, 5x195, 5x195, 5x195.
7/25/19 Bench 5x185, 3x195, 6x185, 6x185, 6x185.
8/10/19 Bench 5x185, 5x195, 5x195, 5x195, 5x195.
8/17/19 Bench 3x185, 6x195, 5x195, 5x195, 5x195, 4x195.
8/23/19 Bench 5x185, 5x195, 5x195, 5x195, 5x195, 5x195.
8/30/19 Bench 5x185, 5x195, 5x195, 5x195, 5x195, 5x195.
9/6/19 Bench 5x185, 5x200, 5x200, 5x200, 5x200,
9/15/19 Bench 5x155, 5x175, 5x185, 5x195, 5x185, 7x175.
10/4/19 Dumbbell bench 12x60, 12x60, 10x60, 11x60.
10/13/19 Bench 5x185, 5x195, 5x200, 5x195, 5x190
10/18/19 Dumbbell bench 12x60, 3x10x65
10/25/19 Bench 5x185, 5x195, 5x200, 5x195, 5x190
11/2/19 Bench 5x185, 5x205, 4x205, 5x195, 5x195.
11/24/19 Dumbbell bench 12x60, 10x60, 10x60, 10x60
12/1/19 Bench 5x185, 6x185, 6x185, 6x185,
12/8/19 Bench 5x185, 7x185, 7x185, 7x185.
12/15/19 Bench 10x135, 10x155, 10x165, 10x165, 10x165.
12/22/19 Bench 5x185, 5x185, 5x185,  5x185, 5x185,
12/29/19 Bench 5x185, 6x185, 6x185, 6x185, 6x185
1/9/20 Bench 5x185, 6x185, 7x185, 7x185, 6x185.
1/16/20 Bench 5x185, 7x190, 6x190, 5x190, 5x185
2/7/20 Bench 5x185, 6x185, 6x185, 6x185, 6x185.
2/14/20 Bench 5x185, 6x185, 6x185, 6x185, 5x185.
2/20/20 Bench 5x185, 7x185, 6x185, 6x185, 5x185.
3/8/20 Bench 5x185, 6x185, 6x185, 6x185, 6x185,
3/13/20 Bench 7x185, 7x185, 7x185, 6x185, 5x185.


ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.
1/20/11 ham curl 110# 3x10, seated toe raisers 55# 3x10, reverse hyper BW+10 3X12
1/24/11 ham curl 110# 3x10, seated toe raisers 55# 3x10
2/3/11 ham curl 110# 3x8, seated toe raisers 65# 4x10, reverse hyper BW 3X12
2/6/11 ham curl 110# 3x10, seated toe raisers 65# 4x10, reverse hyper BW 3X12
2/13/11 walking lunges 135# 3x6
2/19/11 ham curl 110# 3x10, seated toe raisers 55# 3x12
3/3/11 ham curl 120# 3x8, seated toe raisers 70# 4x10
3/31/11 reverse hyper BW+5 20,15,15,15, ham curls 100# 3x10, lunges 135# 3x6
4/3/11 lunges 135# 3x6, seated toe raisers 55# 4x10
4/7/11 seated toe raisers 55# 3x12, reverse hyper BW+10 3x15
4/10/11 seated toe raisers 60# 4x10, reverse hyper BW+10 3x15
4/17/11  seated toe raisers 60# 4x12, reverse hyper BW+10 3x15
4/28/11  seated toe raisers 65# 3x10, reverse hyper BW+10 3x15
5/14/11  seated toe raisers 65# 3x10
5/21/11 seated toe raisers 65# 3x10
5/26/11 reverse lunges 135# 3x5, seated toe raisers 65# 3x10
5/30/11 reverse lunges 135# 3x5, seated toe raisers 65# 3x10
6/1/11 seated toe raisers 65# 3x10, reverse hyper BW+10 3x15
6/5/11 seated toe raisers 75# 4x10
6/9/11  seated toe raisers 70# 3x10, reverse hyper BW+10 3x15
6/12/11 reverse lunges 135# 3x5, seated toe raisers 75# 3x10
7/15/11 db lunge 50# 1x6
8/15/11 ham-curls 105# 4x10, standing calf raise 90# 4x10
8/22/11 ham-curls 105# 4x10, standing calf raise 90# 4x10
8/28/11 ham-curls 105# 3x10, standing calf raise 90# 4x12
9/13/11 reverse barbell lunge 135# 3x8, ham curl 105# 3x8, toe raisers standing 90# 3x10
9/17/11 BSS 40# 3x8, standing calf raise 90# 3x10
9/20/11 reverse barbell lunge 135# 3x8, ham curl 105# 3x8, toe raisers standing 90# 3x12
9/23/11 BSS 50# 3x8, standing calf raise 90# 3x12
9/27/11 reverse barbell lunge 135# 3x8, ham curl 115# 3x8, toe raisers standing 110# 3x10
10/1/11 BSS 60# 3x8, standing calf raise 110# 3x12
10/9/11 lower back hyper-extension bw 1x20, +5 15,20
10/23/11 lower back hyper BW+5 2x20
11/1/11 lower back hyper BW+5 2x20
11/13/11 ham curl 115# 4x8, standing toe raise 110# 4x10
11/20/11 ham curl 115# 4x8, standing toe raisers 110# 4x12
11/27/11 ham curl 115# 3x8, standing toe raisers 110# 3x10
12/4/11 ham curl 125# 3x8, seated toe raise 75# 3x10
12/11/11 ham curl 125# 3x8, standing calf raise 110# 3x10
12/15/11 ham curl 125# 3x8, standing calf raise 120# 3x12
12/17/11 ham curl 125# 3x8, standing calf raise 140# 3x10
12/22/11 ham curl 125# 3x8, standing toe raise 140# 3x12
12/26/11 ham curl 130# 3x7, seated toe raise 70# 3x10
12/30/11 ham curl 130# 3x8, standing calf raise 140# 3x12
1/2/12 ham curl 135# 3x8, seated calf raise 70# 3x10
1/6/12 ham curl 135# 3x6, standing toe raise 160# 3x10
1/9/12 ham curl 135# 3x8, standing toe raise 160# 3x10
1/26/12 ham curl 135# 3x8, standing toe raisers 140# 12,12,10
1/29/12 ham curl 135# 3x8, standing toe raisers 140# 3x10
2/2/12 ham curl 135# 3x8, seated toe raise 70# 3x10
2/5/12 ham curl 135# 3x8
2/9/12 ham curl 135# 3x7, seated toe raisers 70# 3x10
2/13/12 ham curl 140# 3x6, seated toe raisers 75# 3x10
2/19/12 ham curl 140# 3x6, seated toe raisers 75# 3x10
2/23/12 ham curl 140# 3x8, seated toe raise 70# 3x10
3/17/12 barbell lunge 135# 3x8, 1 legged calf raise BW+20 3x10
3/20/12  barbell lunge 140# 3x8
3/29/12 barbell lunge 135# 3x8
4/1/12 barbell lunge 135# 3x8
4/8/12 barbell lunge 145# 3x8
4/12/12 deadlift 5x185, (3)x6x225
4/19/12 deadlift 5x185, 6x225, 6x245, 6x245
4/23/12 barbell lunge 145# 3x8
5/1/12 deadlift 5x185, 5x235, 5x255, 5x255
5/20/12 barbell lunge 150# 3x8
5/25/12 deadlift 5x185, 5x225, 5x245, 5x245
5/28/12 barbell lunge 145# 3x8
5/31/12 deadlift 5x185, 5x225, 5x245, 5x245
6/4/12 barbell lunge 150# 3x8
6/7/12 barbell lunge 150# 3x8
6/14/12 barbell lunge 150# 3x6
6/21/12 barbell lunge 150# 3x6
7/6/12 barbell lunge 155# 3x6
7/20/12 barbell lunge 155# 3x6
8/3/12 barbell lunge 160# 3x6
9/1/12 barbell lunge 6x135,6x145, 6x150
9/9/12 barbell lunge 6x135, 6x145, 6x155, 6x160
9/14/12 barbell lunge 6x135, 6x150, 6x155
9/19/12 barbell lunge 6x135, 6x155, 6x165
9/21/12 GHR BW 2x6
9/26/12 barbell lunge 6x135, 6x155, 6x165, 6x165
9/28/12 GHR BW 3x6
10/2/12 barbell lunge 6x135, 6x145, 6x155
10/9/12 barbell lunge 6x135, 6x155, 6x165
10/12/12 calf raise 90# 4x15, GHR BW 3x6
10/16/12 barbell lunge 6x135, 6x155, 6x165, calf raise 140# 3x12
10/19/12 barbell lunge 6x135, 6x155, 6x165, calf raise 140# 3x12
10/23/12 barbell lunge 6x135, 6x155, 6x165, calf raise 12x140, 2x12x160
10/26/12 calf raise 3x12x160
10/30/12 GHR BW 3x6. calf raise 170# 3x12
11/3/12 barbell lunge 6x135, 6x155, 6x165, 6x175. calf raise 180# 4x12
11/6/12 barbell lunge 6x135, 6x155, 6x175. calf raise 180# 3x14
11/10/12 barbell lunge 6x135, 6x155, 6x175. calf raise 180# 3x15
11/13/12 GHR BW 3x6. calf raise 180# 3x15
11/18/12 barbell lunge 6x135, 2x6x175, calf raise 180# 4x15
11/20/12 GHR 3x8. calf raise 180# 3x10
11/27/12 barbell lunge 6x135, 6x165, 6x180. calf raise 15x180, 2x15x190. GHR BW 3x8
12/1/12 barbell lunge 6x135, 6x175, 6x185. calf raise 15x180, 3x15x190. GHR BW 3x8
12/5/12 calf raise 180# 3x12
12/7/12 barbell lunge 6x135, 6x175, 6x185. calf raise 190# 4x15. GHR BW 3x8
12/11/12 barbell lunge 6x135, 6x175, 6x185, 6x190. calf raise 200# 3x15. GHR BW 3x8
12/14/12 barbell lunge  6x175, 6x185, 6x
12/22/12 barbell lunge 5x135, 5x175, 5x185, 5x195. GHR BW 3x8. calf raise 180# 3x15
12/28/12 barbell lunge 5x135, 5x165, 5x175, 5x185. calf raise 15x180, 2x15x190
12/30/12 GHR BW 3x8. calf raise 3x12x200
1/4/13 GHR BW 3x8. calf raise 3x15x190
1/8/13 barbell lunge 5x135, 5x175, 5x185, 5x185. calf raise 200# 3x15
1/12/13 barbell lunge  5x175, 5x185, 5x195, 5x205. calf raise 200# 3x15
1/15/13 GHR BW 3x8. calf raise 210# 3x12
1/18/13 GHR BW 3x8. calf raise 210# 3x10
1/23/13 GHR BW 3X8. calf raise 210# 2x15
1/25/13 barbell lunge 5x135, 5x175, 5x190, 5x200.
1/29/13 GHR BW 3x8. calf raise 210# 3x15
2/5/13 GHR BW 8,8,10. barbell lunge 5x135, 5x175, 5x195, 5x195
2/8/13 GHR BW 8,10,10
2/13/13 GHR BW 3x8. calf raise 210# 3x15
2/19/13 barbell lunge 5x135, 5x175, 5x185, 5x195. calf raise 220# 3x12
2/22/13 barbell lunge 5x135, 5x175, 5x190, 5x200. calf raise 220# 3x12
2/26/13 GHR BW 3x10
3/1/13 barbell lunge 5x135, 5x175, 5x185, 5x195. calf raise 3x10x230
3/8/13 GHR BW 3x8. calf raise 230# 3x10
3/12/13 GHR BW 2x8, x10. calf raise 220# 3x12
3/20/13 GHR BW 3x8
3/28/13 GHR BW 3x8. calf raise 180# 3x15
4/4/13 GHR BW 8, 10,10. calf raise 180# 3x15
4/5/13 powertec squat machine 8x90, 8x130, 8x180, 8x180
4/8/13 GHR BW 3x10. powertec squat machine 180# 3x8. calf raise 180# 3x12
4/11/13 GHR BW 3x10. powertec squat 200# 2x8. calf raise 200# 2x12
4/15/13 GHR BW 3x8
4/18/13 GHR BW 3x8
4/22/13 calf raise 180# 3x15
4/30/13 GHR BW 3x8
5/3/13 GHR BW 2x8
5/6/13 GHR 2x10
5/9/13 GHR BW 3x10
5/14/13 barbell lunge 5x135, 5x155, 5x175, 5x185
5/16/13 GHR BW 3x10. calf raise 180# 3x12
5/23/13 GHR 3x10. calf raise 140# 3x20
6/1/13 GHR BW 3x12. calf raise 140# 3x20
6/4/13 GHR BW 3x15
6/7/13 calf raise 140# 1x20
6/22/13 barbell lunge 5x135, 5x145, 5x155. calf raise 140# 3x20
6/25/13 barbell lunge 5x135, 5x155, 5x165, 5x175
6/30/13 barbell lunge 5x135, 5x155, 5x175. calf raise #140 3x20
7/5/13 GHR BW 3x12
7/10/13 GHR BW 3x12, calf raise #140 3x20
7/14/13 barbell lunge 5x135, 5x155, 5x165. calf raise 140# 3x20
7/17/13 barbell lunge 5x135, 5x155, 5x175. calf raise 150# 3x20
7/23/13 barbell lunge 5x145, 5x165, 5x185. calf raise 160# 3x20
7/26/13 barbell lunge 5x145, 5x165, 5x185. calf raise 160# 3x20
7/30/13 barbell lunge 5x150, 5x170, 5x190. calf raise 160# 3x20
8/2/13 barbell lunge 5x150, 5x170, 5x190. calf raise 160# 3x20
8/6/13 GHR BW 3x15. calf raise 170# 3x20
8/15/13 GHR BW 3x15. calf raise 170# 3x20
8/19/13 GHR BW 3x12. calf raise 170# 3x20
8/26/13 barbell lunge 5x155, 5x170, 5x190. calf raise 180# 3x20
8/29/13 barbell lunge 5x155, 5x175, 5x195. calf raise 180# 2x20
9/2/13 calf raise 180# 2x20
9/7/13 barbell lunge 5x155, 5x175, 5x195. calf raise #180 2x20
9/10/13 barbell lunge 5x155, 5x175, 5x195
9/17/13 GHR 3x10
9/21/13 barbell lunge 5x155, 5x175, 5x195. calf raise 180# 3x20
9/24/13 GHR 3x10
10/15/13 calf raise 180# 3x20
10/18/13 barbell lunge 5x135, 5x165, 5x185, 5x195. calf raise 180# 3x20
10/22/13 barbell lunge 5x135, 5x165, 5x185, 5x195. calf raise 200# 2x20
10/26/13 barbell lunge 5x135, 5x165, 5x185, 5x195, calf raise 200# 3x20
10/29/13 calf raise 20x180, 2x20x200
11/2/13 calf raise 20x180, 2x20x200
11/6/13 calf raise 200# 3x20
11/9/13 calf raise 200# 3x20
11/13/13 barbell lunge 6x135, 6x155, 6x175. calf raise 200# 3x20
11/16/13 barbell lunge 5x165, 5x185, 5x195. calf raise 20x200, 2x20x210
11/19/13 barbell lunge 5x135, 5x175, 5x195, 1x195. calf raise 210# 3x20
11/23/13 calf raise 20x210, 2x20x220
11/27/13 calf raise 220# 3x20
11/30/13 calf raise 220# 2x15
12/21/13 calf raise 200# 3x20
1/4/14 barbell lunge 5x135, 2x5x155. calf rasie 180# 3x20
1/7/14 calf raise 180# 3x20 
1/11/14 barbell lunge 5x135, 5x155, 2x5x175. calf raise 20x180, 3x20x200
1/14/14  barbell lunge 5x135, 5x165, 5x185
1/18/14 barbell lunge 5x135, 5x165, 2x5x185. calf raise 200# 3x20
1/21/14 powertec squat 12x90, 12x140, 2x12x160. calf raise 200# 3x20
1/25/14 barbell lunge 5x135, 5x165, 2x5x185. calf raise 210# 3x20
1/29/14 barbell lunge 5x135, 5x165, 5x195, 5x195. calf raise 210# 3x20
2/1/14 barbell lunge 5x135, 5x175, 5x195, 5x205. calf raise 230# 3x15
2/7/14 powertec squat 6x90, 6x140, 6x180
2/11/14 barbell lunge 5x135, 5x175, 5x195. calf raise 210# 3x20
2/15/14 calf raise 210# 3x20
2/19/14 barbell lunge 3x135, 5x175, 5x195, 5x200, 5x205. calf raise 230# 3x15
2/22/14 power clean 5x95, 5x95, 5x115, calf raise 230# 3x15
2/25/14 barbell lunge 3x135, 5x175, 5x195, 5x205. calf raise 240# 3x15
3/4/14 power clean 5x95, 5x115, 5x125, deadlift 5x185, 3x8x205
3/6/14 barbell lunge 3x135, 3x175, 5x195, 5x205
3/15/14 calf raise 230# 3x15
4/2/14 GHR 1x5
4/5/14 calf raise 180# 3x20
4/23/14 barbell lunge 135# 4x6
4/29/14 barbell lunge 135# 7,8,8. calf raise 180# 2x15
5/3/14 barbell lunge 8x135, 8x145, 8x155. calf raise 15x180, 3x15x200
5/6/14 barbell lunge 5x135, 8x155, 8x165. calf raise 15x200, 15x220, 15x220
5/10/14 barbell lunge 5x135, 8x155, 8x175, 8x185. calf raise 3x15x220
5/17/14 calf raise 220# 1x15
5/20/14 barbell lunge 5x135, 8x165, 8x185, 5x195. calf raise 220# 1x15
5/24/14 barbell lunge 5x135, 8x165, 8x185
5/31/14 barbell lunge 8x155, 8x175, 5x190
6/11/14 barbell lunge 8x155, 8x175, 8x190
6/14/14 barbell lunge 8x155, 8x175, 8x195
6/17/14 barbell lunge 8x160, 8x180, 8x200
6/21/14 barbell lunge 6x165, 6x195, 6x205
6/28/14 barbell lunge 6x155
7/12/14 barbell lunge 6x135,6x155, 6x175
7/16/14 barbell step up 10x95, 2x10x105
8/3/14  barbell step up 3x10x105
8/15/14 barbell step up 10x105, 2x10x110
8/16/14 calf raise 90# 3x20 140# 2x20
8/22/14 calf raise 3 sec pause 5x90, 5x140, 5x180, 2x5x190
8/26/14 barbell lunge 3x10x135. calf raise 3 sec pause 5x90, 5x140, 5x180, 2x5x190
8/30/14 barbell lunge 10x135, 2x10x145. calf raise 3 sec pause 5x180, 4x5x200
9/28/14 calf raise 180# 3x5
10/5/14 barbell lunge 135# 3x10. calf riase 5x180, 4x5x200
10/9/14 barbell lunge 10x135, 2x10x140 calf raise 5x180, 2x5x200
10/14/14 barbell lunge 3x10x140
10/18/14 barbell lunge 3x10x155
11/4/14 barbell lunge 3x10x155
11/9/14 barbell lunge 3x8x155
11/16/14 barbell lunge 3x10x160
11/23/14 barbell lunge 3x10x165
11/30/14 barbell lunge 3x10x155
12/6/14 barbell lunge 10x165, 10x165, 8x165
12/13/14 calf raise 180# 3x12. powertec squat 180# 4x8
12/21/14 barbell lunge 3x10x155
12/28/14 barbell lunge 3x8x155
1/4/15 barbell lunge 10x155, 3x8x165
1/10/15 barbell lunge 8x165, 2x10x165
2/15/15 barbell lunge  3x8x175
2/22/15 barbell lunge 3x8x175
3/1/15 barbell lunge 3x7x185
3/28/15 barbell lunge 8x155, 2x8x165. calf raise 3x10x140
4/4/15 barbell lunge 8x155, 3x8x175. calf raise 4x10x140
4/11/15 calf raise 3x10x140
4/14/15 calf raise 4x10x160
4/19/15 barbell lunge 3x8x175. calf raise 3x10x160
5/6/15 calf raise 5x10x180
5/9/15 barbell lunge 3x8x175. calf raise 3x10x180
6/13/15 barbell lunge 8x175, 2x10x175
6/17/15 barbell lunge 3x8x185
6/20/15 barbell lunge 3x8x185
6/27/15 barbell lunge 8x195, 8x195, 6x195
7/4/15 barbell lunge 8x195, 2x8x200
8/1/15 barbell lunge 3x8x185
8/5/15 barbell lunge 3x8x195
8/8/15 barbell lunge 3x8x200
8/15/15 barbell lunge 3x6x200
9/3/15 calf raise 180# 3x10
9/6/15 barbell lunge 8x195, 7x195
9/10/15 barbell lunge 6x195, 8x195
9/13/15 barbell lunge 8x195, 8x195
9/26/15 barbell lunge 7x195, 2x8x195
10/3/15 barbell lunge 3x8x200
10/28/15 barbell lunge 3x6x195
11/22/15 barbell lunge 3x6x195
11/27/15 barbell lunge 3x6x200
12/5/15 barbell lunge 3x6x200
12/19/15 barbell lunge 4x6x205
12/23/15 barbell lunge 3x6x205
1/2/16 barbell lunge 3x6x205
1/10/16 barbell lunge 2x6x195
1/23/16 lunge 3x8x185
2/14/16 barbell lunge 6x185, 2x8x185, calf raise 5x10x140
2/17/16 calf raise 5x10x160
2/20/16 calf raise 5x10x160
2/23/16 calf raise 5x12x160
2/27/16 calf raise 12x160, 4x12x170
3/9/16 calf raise 5x12x160
3/12/16 calf raise 3x12x170
3/26/16 calf raise 5x12x160
3/29/16 calf raise 3x12x170
4/1/16 barbell lunge 4x8x185. calf raise 3x10x170
4/6/16 barbell lunge 3x8x185. calf raise 1x10x180
4/9/16 calf raise 4x10x180
4/16/16 calf raise 3x10x180
4/23/16 calf raise 4x12x180
5/1/16 calf raise 3x12x190
5/15/16 calf raise 4x12x180
5/18/16 calf raise 3x10x200
5/29/16 calf raise 4x10x200
6/4/16 deadlift 5x185, 5x225, 3x245. calf raise 4x10x200 
6/8/16 barbell hip thrust 3x10x95
6/15/16 powertec squat 3x8x180. calf raise 12x180
7/10/16 barbell lunge 5x135, 3x6x185. calf raise 3x10x180
7/14/16 barbell lunge 3x5x195. calf raise 2x10x190
8/13/16 deadlift 5x185, 3x5x225. calf raise 3x12x180
8/16/16 deadlift 5x185, 5x225, 3x5x235
8/20/16 deadlift 5x185, 5x225, 5x240, 3x240
8/23/16 deadlift 1x185, 1x225, 1x245, 1x265
8/27/16 deadlift 3x185, 3x225, 3x5x245
8/30/16 deadlift 3x185, 3x225, 5x245, 4x255
9/4/16 deadlift 3x15, 3x225, 5x245, 3x5x255
9/7/16 deadlift 3x185, 3x225, 1x245, 1x255, 5x275MSEM
9/10/16 deadlift 3x185, 3x225, 5x245, 5x255, 5x255
9/14/16 deadlift 3x185, 3x225, 1x245, 1x255, 1x275, 3x5x255
9/20/16 deadlift 3x185, 3x235, 5x255, 2x5x265
9/25/16 deadlift 3x185, 3x235, 5x255, 3x5x265
10/2/16 deadlift 3x185, 3x235, 5x260, 3x270
10/5/16 deadlift 3x185, 3x235, 1x255, 1x275
10/9/16 deadlift 3x185, 3x235, 3x5x265
10/15/16 deadlift 3x185, 3x235, 2x5x255
10/30/16 deadlift 3x185, 3x235, 5x255, 2x5x265
11/6/16 deadlift 3x185, 3x235, 3x5x260
11/12/16 deadlift 3x185, 3x235, 1x255, 1x265, 3x5x265
11/20/16 deadlift 3x185, 3x235, 5x265, 5x275, 5x275
11/25/16 deadlift 3x225, 1x255, 5x265, 2x5x275
12/4/16 deadlift 3x235, 1x265, 1x275, 4x5x275
12/18/16 Deadlift 3x185, 3x235, 5x255, 4x5x265
12/24/16 deadlift 1x5x235
12/29/16 deadlift 1x10x240
1/2/17 deadlift 1x10x245
1/7/17 deadlift 1x10x250
1/12/17 deadlift 1x10x255
1/26/17 deadlift 1x5x255
1/31/17 deadlift 1x5x260
2/4/17 deadlift 1x5x265
2/9/17 deadlift 3x185, 3x235, 1x255, 0x270
2/14/17 deadlift 1x5x270
2/22/17 deadlift 1x5x275
3/22/17 deadlift 3x185, 3x235, 5x250
3/28/17 Deadlift 3x185, 2x235, 5x255
4/10/17 deadlift 3x185, 3x235, 5x255
4/15/17 deadlift 3x185, 3x235, 5x260
4/23/17 Deadlift 3x185, 3x235, 1x255, 5x265
4/30/17 deadlift 3x185, 3x235, 1x255, 5x270
5/9/17 deadlift 3x185, 3x235, 1x265, 5x275
5/14/17 deadlift 2x235, 1x265, 5x280
5/20/17 Deadlift 3x185, 3x235, 3x255, 3x275, 3x285
5/25/17 deadlift 2x235, 1x255, 1x275, 1x295, 1x305
5/29/17 deadlift 3x235, 3x275, 3x5x275
6/11/17 Deadlift 3x185, 5x235, 5x235, 5x235
6/15/17 deadlift 3x185, 3x235, 3x5x255. calf raise 90# 3x20
6/17/17 trap bar deadlift 5x235, 5x255, 4x5x275
6/20/17 trap bar deadlift 3x235, 1x255, 5x5x280
6/22/17 trap bar deadlift 3x235, 1x255, 5x5x285
6/25/17 trap bar deadlift 3x235, 1x275, 5x5x290
6/29/17 trap bar deadlift 3x235, 1x255, 1x275, 5x5x295
7/2/17 trap bar deadlift 3x235, 1x275, 3x5x300
7/6/17 Trap bar deadlift 3x235, 1x275, 5x5x305
7/9/17 trap bar deadlift 1x275, 1x305, 3x3x310
7/16/17 trap bar deadlift 3x185, 3x235, 3x8x275
7/22/17 trap bar deadlift 3x185, 3x235, 3x8x280
7/31/17 trap bar deadlift 3x185, 3x235, 3x8x285
8/5/17 barbell lunge 5x135, 4x5x185
8/7/17 trapbar deadlift 3x235, 3x275, 3x8x290
8/12/17 lunge 3x185, 5x5x190
8/14/17 trapbar deadlift 3x235, 1x275, 3x8x295
8/19/17 lunge 4x135, 1x185, 4x5x195
8/21/17 trapbar deadlift 1x235, 1x275, 3x295, 3x315, 3x325
8/28/17 trapbar deadlift 3x235, 1x275, 4x8x300
9/3/17 trapbar deadlift 3x235, 1x275, 3x8x305
9/10/17 trapbar deadlift 3x235, 3x5x275
9/14/17 deadlift 3x185, 3x235, 3x8x235
9/17/17 Deadlift 3x5x245
9/21/17 Trap bar deadlift 3x185, 3x235, 5x275, 5x285, 5x295
9/23/17 Deadlift 3x185, 1x225, 5x245, 5x255, 5x255, 5x255
9/23/17 Reverse hyper 10, 12+5#, 12+5#
9/30/17 Deadlift 1x225, 1x245, 5x255,
10/1/17 Reverse hyper BW 10, 10, 10
10/14/17 Reverse hyper +5x15, +5x15
10/21/17 Reverse hyper +5x20, +5x20
10/28/17 Reverse hyper +5x20, +5x20
11/4/17 Leg press 8x225, 10x225, 10x225
11/11/17 Reverse hyper +10x15,  +10x15. Leg press 15x270, 15x270
12/2/17 Deadlift 5x185, 5x225, 5x225, 5x235, 5x235. Reverse hyper +10#x20, +10#x15, Leg press 8x370, 8x370
12/30/17 Reverse hyper +10x15, +10x15.
1/6/18 Deadlift 5x185, 5x235, 5x245, 5x245, 5x245, 5x245.
1/13/18 Deadlift 5x185, 5x235, 5x255, 5x255, 3x255
1/28/17 Dumbbell lunge 50# 4x6
2/10/18 Deadlift 5x185, 5x235, 5x235, 5x235, 5x235, 5x235
2/17/18 Dumbbell lunge 6x50, 6x50
3/1/18 Trap bar dead 10x185, 10x235, 10x235, 10x235, 10x235.
3/7/18 Trap bar deadlift  5x10 x255
3/24/18 Deadlift 5x185, 6x235, 6x235, 6x235, 6x235. Reverse hyper. +10x 15, +10x15, +10x15.
4/15/18 Deadlift 5x195, 8x235, 8x235, 8x235, 8x235.. Reverse hyper BW 12,  12,  12.
5/10/18 Deadlift 5x185, 5x235, 5x235, 5x235, 5x235.
5/17/18 DB lunge 5x50,  5x50, 5×50. Reverse hyper +10x10,  +10x10,  +10x10
5/24/18 Deadlift 5x185, 4x5x235
5/31/18 DB lunge 6x50, 6x50.
6/3/18 Deadlift 5x185, 5x235, 5x255, 1x255.
6/9/18 Barbell lunge 6x135, 6x135.
6/14/18 DB  lunge  6x55, 6x55, 6x55.
6/21/18 Deadlift 6x225, 6x225, 5x245
6/29/18 Dumbbell lunge 6x55, 6x55, 6x55.
7/6/18 Deadlift 5x185, 5x235, 5x235, 5x235.
7/8/18 Dumbbell lunge 12x55, 12x55.
7/12/18 Deadlift 5x185, 5x235, 5x235, 1x275, 5x235.
7/20/18 Deadlift 5x185, 6x235, 6x235, 6x235.
7/26/18 Deadlift 5x185, 6x235, 3x255, 3x255.
7/29/18 Lunge 6x60, 6x60, 6x60
8/3/18 Deadlift 5x185, 6x235, 5x255, 5x235.
8/9/18 Deadlift 5x225, 5x245, 5x245, 5x245
8/12/18 Dumbbell lunge 6x50, 6x50
8/17/18 Deadlift 5x205, 4x255, 7x225, 6x225
8/31/18 Deadlift 6x225,  6x245, 5x255, 3x255.
9/6/18 Deadlift 6x225, 6x245, 6x255, 6x255, 5x255. 
10/5/18 Deadlift 5x185, 6x235, 6x235, 6x235, 6x235.
10/13/18 Deadlift 5x185, 5x235, 5x235   
10/26/18 Deadlift 5x185, 5x235, 5x235. 
12/21/18 Deadlift 10x135, 10x135, 10x135, 10x135
12/28/18 Deadlift 10x135, 10x185, 10x185, 10x185.
1/4/19 Deadlift 10x185, 10x205, 10x205.
1/11/19 Kettlebell swing 20x20, 30x20, 40x20, 45x20 Deadlift 5x225, 5x225, 5x225.
1/19/19 Kettlebell swing 3x20x50. Deadlift 5x185, 6x225, 6x225, 8x225.
1/26/19 Kettlebell swing 3x20x50. Deadlift 5x185, 6x225, 6x235, 6x245, 6x245.
2/1/19 Kettlebell swing 3x20x50. Deadlift 5x135, 5x205, 5x255, 5x255
2/8/19 Kettlebell swing 20x50, 20x50, 20x50. Leg press 12x270, 12x270, 12x270.
2/15/19 BSS 5x30, 6x30, 6x30, 6x30
2/22/19 Kettlebell swings 2x20x50. Deadlift 5x185, 6x235,  5x255, 5x265.
3/1/19 Barbell lunge 8x40, 8x40, 8x40. Leg press 12x270, 12x270, 12x270.
3/8/19 Deadlift 6x205, 6x225, 5x245, 5x245, 5x245. Box jump (12base) 5, 5, 5, 5.
3/15/19 Kettlebell swings 3x20x50 Deadlift 5x185, 5x235, 5x255, 5x255,
3/23/19 BSS 6x35, 6x35, 6x35, 6x35.
3/31/19 Deadlift 5x185, 5x235, 5x255, 5x255, 5x255, 5x235.
4/5/19 Deadlift 5x135, 5x235, 5x235, 5x235.
4/12/19 Kettle bell swings 4x25x50
4/19/19 Dumbbell Lunges 6x45, 6x45, 6x45.
4/26/19 Deadlift 5x185, 5x235, 6x235, 1x305.
5/3/19 Deadlift 3x6x225,
5/11/19 Deadlift 5x225, 5x225, 5x225.
5/24/19 Lunges 3x6x45,
6/2/19 Deadlift 5x185, 6x225, 6x225, 6x225.
6/16/19 Deadlift 5x185, 5x235, 5x255, 5x255, 5x255. Reverse hyper 15, 15, 15.
7/5/19 Reverse hyper 15, 15, 15.
8/31/19 Reverse hyper 20, 20, 15
9/14/19 reverse hyper 20, 15, 15.
10/17/19 Reverse hyper 20, 20, 20.
10/31/19 Deadlift 5x185, 6x235, 6x235, 6x235, 6x235. Reverse hyper 20, 20, 20.
11/23/19 Deadlift 5x185, 5x225, 5x225, 6x225, 6x225.
11/30/19 Reverse hyper 15, 15, 15, 15.
12/6/19 Reverse hyper 20,
12/14/19 Deadlift 10x185, 10x205, 10x225.
12/21/19 Deadlift 5x185, 5x225, 5x225.
12/28/19 Reverse hyper 20, 20, 20.
1/5/20 Deadlift 10x185, 6x225, 7x225.
1/25/20 Reverse hyper 20, 20, 20.
2/14/20 Medicine ball swings 20x45, 2x20x50
2/21/20 Deadlift 5x185, 5x205, 5x225, 5x225, 5x225. Reverse hyper 15, 15, 15, 15.
3/12/20 Deadlift 3x10x185


ANCILLARY WORK upper

1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
1/21/11 pull up BW 10,8,8, Dips BW 4 x15, seated cable row 100# 3 x 10. Curls 25# 3x10
1/28/11 pull up BW 10,8,8, Dips BW+4 4 x15, Curls 25# 3x10
2/6/11 pull up BW 8,8,6, Curls 25# 3x10
2/10/11 pull up BW 10,8,7, Dips BW 4x20, Curls 30# 3x8
2/19/11 pull up BW 10,8,7,  Curls 30# 3x10
3/3/11  pull up BW 10,8,7, Curls 30# 1x10
3/6/11 pull up BW 10,8,5, Dips BW 3x15, curls 30# 10,8,8
3/10/11 curls 30# 10,10,7
3/13/11 curls 10,7,7
4/3/11 pull ups BW 10,8,6
4/7/11 pull ups BW 10,9,8
4/10/11 pull ups BW 10
4/17/11 pull ups BW 10,9,7
4/28/11 pull up BW 10,8,6, Curls 25# 10,10,8, cable row 100# 3x10
5/14/11 pull ups BW 9,8,7
5/26/11 seated cable row 10x100, 2x10x120
5/30/11 seated cable row 120# 3x10, dips BW 3x15
6/1/11 pull ups BW 10,10,6, curls 10x25#'s ,10x30, 5x30
6/5/11 seated cable row 120# 3x10
6/9/11 pull ups BW 10,8,7
6/12/11 cable row 140# 3x8
6/16/11 pull up BW+10  7,6,5,  dips BW+25  12,12,6,  military machine 50#  6,5,4
6/23/11 pull up BW+10= 8,6  BW= 6,    dips BW+25 12,12,10
6/28/11 mod grip pull up BW 10,6,5. dips BW+25 12,12,10
7/15/11 pull up BW 10,8,7
7/18/11 mod grip pull up BW 3x6
7/23/11 mod grip pull up BW 10,8, 7
7/28/11 mod grip pull up BW 10, 7. dips BW 2x20
7/31/11  mod grip pull up BW 10,8,8 . dips BW 3x20
8/18/11 pull up BW 3x8
8/22/11 standing overhead press 65# 3x10
8/28/11 standing overhead press 85# 10,10,8
9/7/11 standing overhead press 85# 3x10, pull up BW 3x10
10/1/11 mod grip pull up BW 8,8,7, standing overhead press 95# 8,8,7
10/9/11 pull up BW 8,6,7
10/17/11  pull up BW 3x10
10/22/11 pull up BW 10,8,8,8. dips BW 4x20
11/1/11  pull up BW 10, 8, 8,
11/5/11 pull up BW 3x9. Dips BW 3x20
11/12/11 pull up BW+10  reps 8,8,7,7,  overhead press standing 95# 10,10,8
11/19/11 pull up BW+10 4x8, hang clean and press 95# 3x10, dips BW+10 3x15
11/26/11 pull up BW+10 3x8, dips BW+10 3x15
12/4/11 pull up BW 10,8,8
12/10/11 pull up BW+10 3x8, standing overhead press 95# 10,10,9, dips BW+10 3x15
12/15/11 pull up BW 3x8
12/17/11 standing overhead press 95# 3x10, pull up BW+10 3x6, dips BW+10 3x15
12/22/11 mod grip pull up BW 10,8,8
12/26/11 mod grip pull up BW 3x8
1/11/12 pull up BW+10 3x8
1/15/12 pull up BW 3x8, dips BW+10 3x20
1/19/12 pull up BW 3x8, dips BW+10 3x15
1/29/12 cable row 140# 3x10
2/2/12 cable row 140# 3x10, mod grip pull up BW 3x6
2/9/12 pull up BW 1x8
2/21/12 pull up BW+10 3x8, dips BW+20 3x12
2/26/12 pull up BW+10 3X6, dips BW+20 3x10
3/18/12 pull up BW 3x10, overhead press 95# 8,7,6, seated cable row 140# 10,10,8
3/22/12 pull up BW 12,10,10, overhead press 95# 10,10,9
3/26/12 pull up BW 10,10,9, overhead press 95# 3x10, seated cable row 120# 3x10
3/30/12 pull up BW 4x10, overhead press 95# 3x12
4/4/12 pull up BW 4x12, standing overhead press 105# 3x10
4/9/12 pull up BW 3x12, overhead barbell press 105# 3x10
4/14/12 pull up BW 3x12, overhead barbell press 110# 3x10
4/21/12 pull up BW 4x12, overhead press 115# 3x8
4/26/12 pull up BW 15,10,10, barbell overhead press 115# 6, 105# 7,6
5/3/12 pull up BW 15,12,10, overhead press 10x95, 8x105, 8x105
5/8/12 pull up BW 15,15,12, overhead press 105# 3x8
5/13/12 pull up BW 3x12, overhead press 105# 3x10
5/17/12 pull up BW 15,15,12,overhead press 110# 4x8
5/26/12 pull up BW 3x15
6/10/12 overhead press 5x80, 5x90, 12x105, pull up BW 3x10, dips BW 3x20
6/12/12 barbell row 95# 3x10
6/14/12 overhead press 5x85, 5x100, 10x110, pull up BW 3x12, dips BW 3x25
6/23/12 overhead press 5x95, 3x105, 8x115, pull up BW 3x15, dips BW 2x30, 50 push ups
6/26/12 barbell row 95# 3x10
6/30/12 overhead press 5x45, 5x60, 5x75, pull up BW 3x6, dips BW 3x10
7/8/12 overhead press 5x85, 5x100, 10x110, pull up BW+10 12,10,9, dips BW+10 3x15
7/15/12 overhead press 5x95, 5x105, 8x120, pull up BW+10 3x12, dips BW+10 3x25
7/22/12 overhead press 5x100, 3x110, 6x125, pull up BW+10 3x12, dips BW+10 3x25
8/5/12 overhead press 5x90, 5x105, 7x120, pull up BW+20 3x8, dips BW+20 3x15
8/12/12 overhead press 3x100, 3x110, 5x125
8/29/12 pull up BW+20 10,8,8, dip BW+20 20,15,15
9/3/12 overhead press 95# 8,10,10, pull up BW+20 3x8
9/12/12 pull up BW 3x15
9/17/12 pull up BW+20 10,9,9, dips BW+20 3x15
9/25/12 pull up BW+20 10,8,8, overhead press 10x95, 8x105, 8x105
9/28/12 wide grip pull up BW 3x10
10/2/12 pull up BW+20 8,8,7
10/12/12 pull up BW 3x12
10/16/12  pull up BW 3x12
10/20/12 pull up BW 3x6
10/26/12 pull up BW 3x12
10/27/12 overhead press 3x10x95
11/3/12 pull up BW+10 3x10
11/13/12 push up BW 4x50. chin up BW+20 8,6,8
11/18/12 push up BW 3x50
11/20/12 pull up BW 3x12
11/23/12 push up BW 3x50.
12/5/12 pull up BW 12,8
12/15/12 pull up BW+10 3x12. dips BW+10 3x25
12/29/12 pull up BW+20 3x10. dips BW+20 3x15
1/5/13 pull up BW+10 3x10. dips BW+10 3x15
1/13/13 pull up  BW+20 3x10. dip  BW+20 3x20
2/17/13 pull up BW+20 3x8. dips BW+20 3x15
3/3/13 pull up BW 3x12. dips BW 2x25
4/4/13  pull up BW 12,12,10
4/5/13 overhead press 95# 1x8, 3x6
4/6/13 dips BW 5x15. push ups BW 5x15
4/7/13 push ups x 100
4/11/13 push ups BW  3x25,. dips BW 3x15
4/13/13 pull up BW 4x12. push up 4x30
4/15/13 push up 3x51
4/18/13 push up 2x54. pull up 10,9
4/22/13 push up 52, 58. wide grip pull up 2x10
4/25/13 push up 54, 54, 40. wide grip pull up 3x10
4/30/13 push up 3x50
5/23/13 pull up BW 4x12
6/1/13 pull up BW 4x12
6/7/13 push up BW (1min)3x68
6/11/13 push up 1min = 74
8/15/13 pull up BW 20, 15, 10
8/19/13 pull up BW 19, 12, 10
9/24/13 pull up BW 3x12
10/12/13 pull up BW 3x10
11/9/13 pull up BW 12,12,12,10
11/16/13 pull up BW 3x12
11/23/13 wide grip pull up BW 4x10. dips BW 4x25
11/27/13 pull up wide grip BW 3x12. dips BW 3x30
12/4/13 pull up wide grip 4x12, dips 4x25
12/7/13 push ups 4x25, pull up 10,8,8,10, dip 4x20
12/10/13 pull up 4x12, dips 3x25
12/11/13 push up 4x40
12/15/13 chin up 4x12. push 4x40. dips 3x20
12/17/13 chin up 4x12. push up 3x50. dips 4x25
12/21/13 chin up 4x12. dips 20,25,30,30
12/24/13 push 3x50. chin up 4x12. dips 3x30
1/16/14 push up 3x40, pull up 3x10, dips 3x20
1/20/14 push up 3x45. pull up 4x12. dips 2x30
1/23/14 chin up 4x12. dips 4x30. push up 4x35
1/29/14 push up 3x50. chin up 4x12. dips 3x30
2/10/14 push up 4x50. pull up 4x10
2/17/14 hang clean and press 95# 3x8. pull up BW 4x10
3/9/14 pull up (wide grip) 3x10. dips 3x25
3/16/14 push up 50, 50, 30, 30, chin up 4x10, dips 3x25
3/19/14 BW row 4x10. wide grip pull up 4x6
3/23/14 BW row 10,10,10,12
3/28/14 pull up BW 4x12
8/24/14 barbell row, 95# 3x8, 2x10
8/31/14 barbell row 5x8x105
9/7/14 barbell row 95# 5x10
10/11/14 barbell row 95# 5x10
11/1/14 barbell row 95# 4x10
11/11/14 barbell row 95# 4x10
11/15/14 barbell row 4x10x100
11/28/14 barbell row 4x8x105
12/7/14 barbell row 4x8x105
12/14/14 barbell row 4x8x105, 10x105
12/20/14 barbell row 4x10x105
5/6/15 preacher curl 3x12x60
5/23/15 curl 60# 8,10,10
9/26/15 bar pull up 3x8
10/3/15 bar pull up 3x11
10/5/15 bar pull up 2x10
10/6/15 bar pull up 3x11
10/10/15 bar pull up 3x11
10/12/15 bar pull up 2x12
10/18/15 overhead press 4x8x95
10/24/15 overhead press 4x8x95
11/8/15 overhead press 4x8x95
11/21/15 overhead press 8x95, 2x10x95
11/28/15 overhead press 3x8x100
11/29/15 bar pull up 2x10
12/13/15 overhead press 4x8x100
12/26/15 overhead press 4x8x100. bar pull 4x8xbw
12/22/16 row 5x5x95
12/24/16 ohp 5x5x65
12/26/16 row 5x5x105
12/29/16 ohp 5x5x70
12/31/16 row 5x5x110
1/2/17 ohp 5x5x75
1/5/17 row 5x5x115
1/7/17 ohp 5x5x80
1/10/17 row 5x5x120
1/12/17 ohp 5x5x85
1/14/17 row 5x5x125
1/26/17 ohp 5x5x85
1/31/17 ohp 5x5x90
2/2/17 row 5x5x100
2/4/17 ohp 5x5x95
2/7/17 row 5x5x105
2/9/17 ohp 5x5x100
2/11/17  row 5x5x110
2/14/17 ohp 5x5x105
2/19/17 row 5x5x115
2/21/17 ohp 5x5x110
2/23/17 row 5x5x120
2/26/17 ohp 5x5x115
3/5/17 row 5x5x125
3/12/17 ohp 4x120, 5x120, 3x4x120
3/20/17 Row 5x5 110
3/22/17 ohp 5x5x105
3/26/17 row 5x5x115
3/28/17 Ohp 5x5 110
4/8/17 row 5x5x115
4/10/17 ohp 5x5x95
4/13/17 row 5x5x120
4/15/17 ohp 5x5x100
4/22/17 Row 5x5x125
4/23/17 Ohp 5x5x105
4/25/17 row 5x5x130
4/30/17 ohp 5x5x110
5/9/17 ohp 5x5x115
5/11/17 row 3x5x135
5/14/17 ohp 4,5,4,4,4x120
8/5/17 pull up BW 4x8
8/12/17 pull up 10, 8, 8, 8
9/13/17 row 3x5x135
9/17/17 Pull up BW 2x3
9/24/17 Row (cali gym) 8x70, 8x70, 8x70
9/30/17 Pull up BW 8,5, 5. Hang clean and press 95# 8, 8, 5
10/1/17 Row 70# 8,8,8
10/15/17 Row barbell 5x135, 5x135, 5x135
10/22/17 Pull bw 8, 8, 8
10/29/17 Row 8x65, 8x65, 8x65
11/5/17 Pull up BW 7,  7,  7
11/19/17 Pull up  wide grip 7,  7,  6. Dip 20, 20, 20   
12/3/17 Pull wide grip 8, 8, 8. Dip 20, 20, 20.
12/10/17 Pull 9, 9, 9. Dip 20, 20, 20
12/17/17 Pull 8, 8. Dip 20, 20
1/7/18 Pull 8, 8,7, 5. Dip 20, 20, 20, 10. Leg raise 20, 20, 20
1/28/18 Pull 3x5. Dip 3x20 
2/4/18 Row 10x45, 10x55,  10x60, 10x60, 10x60
2/11/18 Pull up 8, 6,  5. Dip 20, 15,  12
2/18/18 Pull   9, 8, 6
3/1/18 Pull up 6, 6, 6.
3/4/18 Pull 8, 7. Dip 15, 15
3/11/18 Overhead press 10x95, 10x95, 10x95 . Pull up BW 3x7
3/18/18 Ohp 10x95, 8x100, 8x100, 5x100. Dip bw 20, 20, 20
3/25/18 Pull  7, 5.
4/1/18 Ohp 10x95,  10x95, 10x95. Lat pull 10x120, 10x120
5/4/18 Pull up 3x4
5/11/18 Row 12x60, 12x60
5/13/18 DB incline press 10x50, 10x 50, 10x50, 10x50. Shrugs 10x95, 10x95, 10x95. 
5/19/18 Ohp 10x95, 8x95, 8x95. Row 8x70, 8x70, 8x70. Dip bw 20, 15, 15. Pull up 7, 5,  5
5/25/18 Row 10x70, 10x70, 10x70. Barbell Shrugs 3x8x135
6/1/18 Ohp 8x95, 8x95, 4x115, 6x105. DB incline 10x 50, 10x50, 10x50. Row 10x70, 10x70, 10x70
6/10/18 Ohp 8x105, 6x105, 7x105, 5x105. Incline db 6x55, 8x55, 7x55. Row 8x75, 8x75, 8x75. Barbell shrug 8x135, 8x135.
6/22/18 Db Incline 10x 55, 8x55. Row 10x75, 8x75. Barbell shrug 10x135, 8x135.
6/30/18 Pull up 5, 5, 5. Dip 20, 15, 15.
7/7/18 Ohp 3x105, 5x95, 5x95.Rows 8x70, 8x70, 8x70. Pull up 3, 3, 5
7/13/18 Dumbbell row 12x35, 10x40, 10x40. Pull 5, 5, 4.
7/19/18 Dumbbell incline 6x55, 6x50, 8x50. Shrugs 10x135, 10x135, 10x135. Pull 5, 5, Dip 15,
7/22/18 OHP 3x10x95. row 3x10x70. incline dumbbell 6x50, 8x50, 8x55. dumbbell fly 12x20, 12x25, 12x25
7/27/18 Chin up 6, 6, 6. 
8/2/18 Ohp 8x95, 8x95, 6x95. Dumbbell flys 3x12x30
8/5/18 Chin up 8,6,5. Row 3x 6x70
8/10/18 Chin up 8, 6, 6.  Dumbbell Shrugs 2x10x40
8/16/18 Pull up 8, 6, 6 Dumbell Row  8x40, 10x40, 8x40
8/19/18 Incline press 8x135, 8x145, 7x145, 7x145. Chin up 10, 8 , 8. Dumbbell fly 3x12x25. Barbell shrug 3x10x135.
8/25/18 Pull up 8, 8, 8, 5.
8/30/18 Chin up. 8, 5, 7. Dumbell fly 12x30,  12x30, 12x30
9/7/18 Pull up. 10, 3, 5, 3. Dip. 20, 20.
9/13/18 Pull up 10, 8, 6. Fly 8x35,  8x35, 
9/16/18 Pull 4x 8,    Dip 4x15
9/21/18 Pull 9,  9,   8. Dip 20,   20,  15
9/30/18 Pull. 10, 8, 7. Dip 20, 20, 20
10/7/18 Pull 8, 8,  8. Dip 20, 20, 20
10/10/18 Pull up 8, 10,  8. Dip 20, 20,  20.
10/19/18 Pull  12, 10. Dip     21, 21.
10/25/18 Pull 9,  8, 7. Dip 20, 20, 20
10/28/18 Pull up 9,9,9
10/21/18 pull up 3x5
11/8/18 Pull up 9, 7. Dip 20, 20.
11/15/18 Row 10x70, 10x70, 10x 70. Pull up 5. Push up 35
11/17/18 Lat pull down 3x20x80
11/22/18 Pull up 5, 5, 5, 5, 5.
11/25/18 Pull up 7, 7, 7, 7
12/2/18 Pull up 5, 5, 5, 5
12/6/18 Pull up 4x6
12/9/18 Pull 6, 6
12/14/18 Pull 7, 7, 7
12/16/18 Pull up 8, 8, 8
12/20/18 Pull 3x5. Ohp 3x8x95
12/23/18 Military Dumbell press 8x50, 6x50, 7x50. Seated shrug 15x45, 15x95, 15x95
12/27/18 Pull up 6, 6, 6
12/30/19 Pull 6, 6, 6
1/6/19 Pull up 8, 8, 8
1/10/19 Pull 10, 10, 10.
1/17/19 Dumbbell OHP 8x50, 8x50, 6x50
1/25/19 Chin up 3, 3, 3.
2/3/19 Row 8x80, 8x80.
2/7/19 Pull up 6,
2/14/19 Cable row 20x35, 20x35, 20x35.
2/15/19 Pull up 5, 5, 5, 5, 5.
2/21/19 Cable row 3x20x50,
2/24/19 dumbbell ohp 4x12x35 Pull up 4x5
2/28/19 Pull 10, 8,
3/7/19 Pull up 6, 6.
3/10/19 Incline press 8x135, 10x135, 10x135, 10x135. Cable row 25x52, 25x52, 25x52.
3/14/19 Pull 6, 6, 6.
3/17/19 Seated dumbbell military 12x40, 12x40, 12x40, 12x40. Cable row 25x52, 25x52, 25x52,
3/24/19 Pull up 6,6
4/4/19 Pull up 7, 7, 7.
4/7/19 Military dumbbell 12x40, 10x45, 10x45, 10x45. Seated cable row 52x25, 52x25, 52x25, 52x25.
4/11/19 Pull 10, 8, 7
4/14/19 Military dumbbell 12x45, 12x45, 12x45, 12x12. Dumbbell row 10x50, 12x45, 12x45, 12x45. Pull up 5, 5, 5
4/18/19 Cable fly  hi/mid/long w 17.5/17.5/15x 20. Pull up 6
4/21/19 Hanging row BW 10, 10, 10. Pull 6, 6, 6.
4/25/19 Pull up 6, 6, 6.
5/2/19 Chin up 6, 6.
5/12/19 Row 10,  Pull up 7, 7, 7. Cable row 30x52, 30x52, 30x52
5/18/19 Pull up 7, 7, 7, 7. Dips 12, 15, 17, 19
5/19/19 Pull up 7, 7, 7
5/23/19 Push ups 3x40
5/25/19 Plate push ups 15, 15, 15, 15. Hang clean and press 10x95, 10x95, 10x95 Pull up 8, 8, 8, 8. Dips 25, 25, 25.
5/30/19 Seated ohp 10x40, 12x40, 12x40, 12x40. Seated cable row 4x25x52.5, Dips 20, 20, 20.
6/7/19 Seated ohp 12x40, 12x40, 12x40. Seated cable row 3x30x52.5,
6/15/19 BW hanging row 8, 10, 10. Dips BW 15, 15, 15.
6/26/19 Seated dumbbell ohp 3x12x45. Pull up 6, 9, 7 Dips 20, 20, 20.
7/7/19 Pull 5, 5, 5, 5, 5.
7/14/19 Pull up 8, 7, 7
7/20/19 BW hanging rows 12, 12, 12.
7/25/19 Cable row 30x52.5, 30x52.5, 30x52.5
7/28/19 Pull up BW 3x5
8/3/19 Ohp 10x95, 10x95, 5x95, 5x95. Dumbbell incline 10x50, 10x50, 10x50. BW hanging row 10, 10, 10. Pull up 7, 7.
8/10/19 Pull up 10, 8, 6.
8/17/19 Hanging BW row 10, 10, 10, 10.
8/31/19 BW hanging row 10, 10, 10, 10, 10.
9/12/19 Pull up 6, 6, 6, 4. Dip 20, 20, 20, 15
9/15/19 BW hanging row 12, 12, 12,  12.
10/4/19 Pull 6, 6, 6, 5. Dip 20, 20, 15, 12. Row 20x45, 20x45.
10/13/19 Lat pull down 15x100, 15x100, 15x100. BW hanging rows 12, 12, 12.
10/18/19 Lat pull down 4x10x110. BW hanging rows 3x10
10/25/19 Pull up 8, 8, 7. Dip 20.
11/2/19 Pull up 8, 8, 7. Dips 20, 20, 20.
11/8/19 Military dumbbell 10x45, 10x45, 10x45, 8x45. Row 20x45, 20x45, 20x45
11/24/19 Ohp 10x95, 4x95, Hang clean and press 5x95, 7x95, 7x95. Pull up 6, 6, 6
12/1/19 Barbell row 12x95, 12x95, 12x95. Hang clean and press 5x95, 5x95, 5x95.
12/8/19 Barbell row 12x100, 12x100, 12x100.
12/15/19 Pull up 5, 5, 5, 5, 5, 5. Dips 20, 20, 20.
12/22/19 Pull up 7, 8, 8. Dips 20, 20, 20.
12/29/19 Pull up 8, 8, 8. Dip 20, 20, 20
1/9/20 Pull up 8, 7, 6. Dip 20, 20, 15.
1/16/20 pull up 3x3. dips 3x15
1/26/20 Ohp 10x95, 10x95, 10x95.
2/2/20 Ohp 10x95, 10x95, 10x95.
2/7/20 Row 15x55, 15x55, 15x55.
2/20/20 Row 12x65, 12x65, 12x65. Pull up 5, 3
3/6/20 Military dumbbell press 15x35, 15x35, 15x35. Kettlebell swing 20x50, 20x50, 20x50. Hang Clean and press 3x10x95,
3/8/20 Pull up 8, 8, 7, 6. Dip 15, 15, 15, 15.
3/13/20 Pull up 5, 5, 5. Dip 15, 15, 15.



REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6
1/20/11 pogo hops 3X8, depth jumps 24"-24" 3x5
1/24/11 pogo hops 3X8, on box 24" 2x6, depth jumps 24"-24" 3x6
1/27/11 pogo hops 3x8, on box 24" 3x6, depth jumps 24"-24" 3x6
2/3/11 pogo hops 3x8, on box 24" 2x5, depth jumps 24"-24" 3x6
2/6/11 pogo hops 3x8, on box 24" 2x5, depth jumps 24"-24" 3x6
2/10/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
2/19/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
2/23/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
2/27/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
3/6/11  pogo hops 3x8, depth jumps 24"-24" 3x5.
3/10/11 pogo hops 3x8, depth jumps 24"-24" 2x5.
3/27/11 pogo hops 3x8, depth jumps 24"-24" 2x5.
4/3/11  pogo hops 3x8, depth drops 24" 3x6
4/10/11  pogo hops 3x8, depth jumps 24"-24" 3x5.
4/17/11 pogo hops 3x8, depth drops 28" 3x5
4/28/11 pogo hops 2x8, depth drops 28" 2x5
5/14/11  pogo hops 3x8, depth drops 28" 3x5
5/21/11 pogo hops 3x8, depth drops 28" 3x5
5/26/11 pogo hops 2x8
6/12/11 pogo hops 2x8
7/28/11  pogo hops 3x8
7/31/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
8/4/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
8/11/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
8/18/11  pogo hops 3x8, depth jumps 24" 3x5.
8/22/11 pogo hops 3x8
9/3/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
9/13/11 pogo hops 3x8, on box jump 24" 3x6, depth drops 24" 3x6
9/17/11 pogo hops 3x6
9/20/11 pogo hops 3x8, on box jump 24" 1x6, depth jumps 24"-24" 3x6
9/23/11 pogo hops 3x8, depth drops 24" 3x6
9/27/11 pogo hops 3x8, on box jump 24" 1x6, depth drops 24" 2x5
10/1/11 pogo hops 3x8, on box jump 24" 3x6, depth drops 24" 4x6
10/9/11 pogo hops 3x8, lateral cone hops 2x10, depth jumps 3x8 24"-24"
10/24/11 pogo hops 3x8, lateral cone hops 3x8, depth jumps 24" 2x5
10/27/11 lateral cone jumps 3x8, pogo hops 3x8, depth jumps 24"-24" 2x6
11/1/11 lateral cone jumps 3x8, pogo hops 3x8, depth jumps 24"-24" 2x6
11/6/11 pogo hops 3x8
11/13/11 pogo hops 2x8, depth drops 24" 2x8
11/17/11 pogo hops 3x8
11/20/11 pogo hops 3x8, on box jumps 24" 2x5, depth drops 24" 3x8
12/8/11 pogo hops 3x8
12/11/11 on box jumps 18" 2x8, pogo hops 3x8
12/30/11 pogo hops 3x8
1/2/12 pogo hops 3x8
1/6/12 pogo hops 3x8
1/29/12 pogo hops 3x8
2/5/12 pogo hops 3x8, depth drops 24" 3x6
2/9/12 pogo hops 3x8, depth drops 24" 4x6
2/13/12  pogo hops 3x8, depth drops 24" 3x6
2/19/12  pogo hops 3x8, depth drops 24" 3x6
2/23/12 pogo hops 3x8, depth drops 24" 3x6
3/17/12 pogo hops
3/29/12  pogo hops
4/1/12  pogo hops
4/26/12 depth drops 24" 4x6
5/3/12 depth drops 24" 3x6, jump squats 95# 3x5
5/6/12 depth drops 24" 3x6, jump squats 95# 3x5
5/8/12 jump squat 95# 3x5, depth drop 24" 3x8
5/28/12 pogo hops 3x8
6/4/12 pogo hops 3x8
6/7/12 pogo hops 3x8
6/21/12 pogo hops 3x8
7/27/12 pogo hops 3x8
8/3/12 depth drop 30" 3x6
8/30/14 drop jumps 24" 3x5
10/15/15 depth jump 18"-24" 4x5
11/4/15 depth jumps 18" to 24" 4x5
11/8/15 depth jump 18" to 24" 3x5
11/12/15 depth jumps 18" to 24" 3x5

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph
1/18/11 b-ball 2 hours
1/24/11 treadmill 30min 3.5 inline 4.5mph
1/25/11 b-ball 2 hours
1/27/11 tread mill 20min 2.5 incline 2.5 mph
1/28/11 treadmill 30min 3.0 inline 3.0mph
2/1/11 b-ball 2 hours
2/8/11 b-ball 2.5 hours
2/21/11  b-ball 2 hours
3/1/11 b-ball 2 hours
3/8/11  b-ball 2 hours
3/15/11 b-ball 2 hours
3/22/11 b-ball 2 hours
3/27/11 treadmill 15min 3.0 incline 3.0 mph
3/29/11 b-ball 2.5 hours
4/5/11 b-ball 2 hours
4/12/11 b-ball 2 hours
4/26/11 b-ball 2 hours
5/3/11 b-ball 2 hours
5/10/11 b-ball 2 hours
5/17/11 b-ball 2 hours
5/24/11 b-ball 2 hours
5/26/11 treadmill 4.0 incline 3.5mph 20min
5/30/11 treadmill 5.0 incline 3.0mph 20min
6/7/11 b-ball 2 hours
6/16/11 treadmill 2.0/ 2.5 15min
7/7/11 treadmill 5.0 incline 3.5mph 20 min
7/19/11  b-ball 2 hours
7/26/11  b-ball 2 hours
8/2/11 b-ball 2 hours
8/9/11 b-ball 2 hours
10/4/11 b-ball 2 hours
10/7/11 b-ball league
10/11/11 b-ball 2 hours
10/14/11 b-ball league
10/21/11 b-ball league
10/25/11 b-ball league
10/28/11 b-ball league
11/3/11 treadmill 1 hour 5.0/variable
11/4/11 b-ball league
11/6/11 treadmill 1 hour 5.0/variable
11/8/11 b-ball 2 hours
11/15/11  b-ball 2 hours
11/17/11 treadmill .5 hour 5.0/variable
11/18/11 b-ball league
11/22/11 b-ball 2 hours
11/25/11 b-ball league
12/2/11 b-ball league
12/6/11  b-ball 2 hours
12/8/11 treadmill 30min 5mph Interval
12/9/11  b-ball league
1/3/12 b-ball 2 hours
1/7/12 b-ball 2 hours
1/14/12  b-ball 1.5 hours
1/23/12jump rope 10x100 turns, burpee 10x10, push up 10x10, BW squat 10x10
1/24/12 b-ball 1.5 hours
1/27/12 jump rope 4x200 turns, heavy bag 4x3min rounds
1/28/12 b-ball 1.5 hours
1/30/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/4/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/7/12 b-ball 2 hours
2/11/12 b-ball 2 hours
2/12/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/14/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/15/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/17/12  b-ball 2 hours
2/25/12 b-ball 1.5 hours
3/6/12 b-ball 1 hour
3/7/12  b-ball 1 hour
3/8/12  b-ball 1 hour
3/11/12 surfing 2 hours
3/18/12 treadmill 13.0 incline 2.6mph 30min
3/19/12 heavy bad workout 10 x 3min rounds
3/26/12 b-ball 2 hours
4/3/12 b-ball 2 hours
4/7/12 b-ball 2 hours
4/12/12 b-ball 2 hours
4/17/12 b-ball 2 hours
4/24/12 b-ball 2 hours
4/26/12 treadmill 23 min 6.0 incline 3.0mph
5/3/12 treadmill 30min 6.0 incline, 3.0 mph
5/8/12  treadmill 30min 6.0 incline, 3.0 mph
5/10/12 heavy bag 5x3.0 min rounds
5/11/12 treadmill 30min 6.0 incline, 3.0 mph
5/21/12 treadmill 6.0 inlcline 3.0 mph
5/27/12 heavy bag 5x3.0 min rounds
6/23/12 b-ball 1.5 hours
6/28/12 treadmill 2 miles
6/29/12 treadmill 2 miles
6/30/12 b-ball 2 hours
7/2/12 treadmill 2 miles
7/5/12 treadmill 2 miles
7/6/12 treadmill 2 miles
7/15/12 treadmill 2 miles
8/28/12 treadmill 2 miles 2.0 mph 2.0 incline
9/5/12  treadmill 2 miles 2.0 mph 2.0 incline
9/10/12 treadmill 3.0 incline 2.3mph 2.0 miles
9/11/12 walk ~ 2 miles
9/25/12 heavy bag 3x 2.0 min rounds
10/13/12 basketball 2 hours, treadmill 1.1 miles
10/16/12 walk 1.0 mile treadmill
10/17/12 walk 2.0 mile treadmill
10/18/12 walk 1.0 mile treadmill, heavy bag 8 x 2 min rounds
10/20/12 b-ball 2 hours
10/24/12 walk 2 miles treadmill
10/25/12 walk 3 miles treadmill
10/27/12 walk 2.5 miles treadmill
10/28/12 walk 2.3 miles treadmill
11/1/12 walk 2.5 miles treadmill
11/2/12 walk 2.5 miles treadmill
11/4/12 heavy bag 10 x 2.0 min rounds
11/7/12  walk 2.8 miles treadmill
12/14/12 heavy bag 1 x 2.0 min rounds
12/18/12 heavy bag 3x2.0 min
1/13/13 heavy bag 8x2.0 min rounds
1/17/13 heavy bag 7x2.0 min rounds
1/18/13 heavy bag 2x3.0 min's
1/19/13 b-ball 2 hours
1/25/13 heavy bag 2x3.0 min rounds
1/27/13 run 1.5 miles 12:30
1/29/13 heavy bag 2x3.0 min rounds
2/1/13 heavy bad 5x3.0 min rounds
2/2/13 b-ball 1.5 hours
2/3/13 run 1.5 miles 12:50
2/4/13 run 1.5 miles 12:20
2/16/13 run 2.0 miles
2/21/13 run 1.5 miles 11:55
3/1/13 Heavy bag (much work)
3/2/13 b-ball 2 games
3/8/13 heavy bag 3x2.0 min.
4/5/13 heavy bag 5x3.0 min rounds
4/6/13 heavy bag 5x3.0 min rounds
4/13/13 b-ball 2 hours
4/15/13 b-ball 1.5 hours AM
4/17/13 b-ball 1.5 hours AM
4/19/13 b-ball 1.5 hours AM
4/22/13  b-ball 1.5 hours AM
4/24/13 b-ball 1.5 hours AM
4/26/13 b-ball 1.5 hours AM
4/30/13 b-ball 1.5 hours AM
5/1/13 b-ball 1.5 hours AM
5/3/13  b-ball 1.5 hours AM
5/8/13 b-ball 1.5 hours AM
5/10/13 b-ball 1.5 hours AM
5/13/13 b-ball 1.5 hours AM
5/15/13 b-ball 1.5 hours AM
5/17/13 b-ball 1.5 hours AM
5/20/13 b-ball 1.5 hours AM
5/24/13 b-ball 1.5 hours AM
5/29/13 b-ball 1.5 hours AM
5/31/13 b-ball 1.5 hours AM
6/5/13  b-ball 1.5 hours AM
6/7/13  b-ball 1.5 hours AM
6/13/13 1.5 miles 11.08
6/14/13 b-ball 1.5 hours AM
6/17/13  b-ball 1.5 hours AM
7/1/13 b-ball 1.5 hours AM
7/13/13  b-ball 1.5 hours AM
7/20/13 warrior dash
9/9/13 b-ball 1.5 hours AM
9/11/13 b-ball 1.5 hours AM
9/13/13 b-ball 1.5 hours AM
9/16/13 b-ball 1.5 hours AM
9/20/13 b-ball 1.5 hours AM
9/23/13 b-ball 1.5 hours AM
9/25/13 b-ball 1.5 hours AM
9/27/13  b-ball 1.5 hours AM
10/9/13 b-ball 1.5 hours AM
10/11/13  b-ball 1.5 hours AM
10/14/13  b-ball 1.5 hours AM
10/16/13 b-ball 1.5 hours AM
10/21/13 b-ball 1.5 hours AM
10/23/13 b-ball 1.5 hours AM
10/28/13 b-ball 1.5 hours AM
11/1/13 b-ball 1.5 hours AM
11/13/13 b-ball 1.5 hours AM
11/18/13 b-ball 1.5 hours AM
11/22/13  b-ball 1.5 hours AM
11/25/13 b-ball 1.5 hours AM
11/27/13 b-ball 1.5 hours AM
12/9/13 b-ball 1.5 hours
1/6/14 b-ball 1.5 hours
1/8/14 b-ball 1.5 hours
1/10/14 b-ball 1.5 hours
1/14/14 b-ball 1.5 hours
1/17/14 b-ball 1.5 hours
1/22/14 b-ball 1.5 hours
1/24/14 b-ball 1.5 hours
1/27/14 b-ball 1.5 hours
1/31/14 b-ball 1.5 hours
2/10/14 b-ball 1.5 hours
2/12/14 b-ball 1.5 hours
2/14/14 b-ball 1.5 hours
2/26/14 b-ball 1.5 hours
2/28/14 b-ball 1.5 hours
3/3/14 b-ball 1.5 hours
3/5/14 b-ball 1.5 hours
3/7/14 b-ball 1.5 hours
3/27/14 b-ball 1.5 hours
3/31/14 b-ball 1.5 hours
4/14/14 b-ball 1.5 hours
4/21/14 b-ball 1.5 hours
4/25/14  b-ball 1.5 hours 
4/28/14  b-ball 1.5 hours
4/30/14  b-ball 1.5 hours
5/2/14 b-ball 1.5 hours
5/5/14 b-ball 1.5 hours
5/7/14 b-ball 1.5 hours
5/12/14 b-ball 1.5 hours
5/14/14 b-ball 1.5 hours
5/16/14 b-ball 1.5 hours
5/19/14 b-ball 1.5 hours
5/23/14  b-ball 1.5 hours
5/28/14  b-ball 1.5 hours
6/2/14 b-ball 1.5 hours
6/6/4 b-ball 1.5 hours
6/7/14 survivor mud run
6/9/14 b-ball 1.5 hours
8/17/14 jump rope 3x250
8/19/14 jump rope 250, 250, 250, 250, 50
8/23/14 jump rope 4x250
9/12/14 b-ball 1.5 hours
9/15/14 b-ball 1.5 hours
9/19/14 b-ball 1.5 hours
9/22/14 b-ball 1.5 hours
9/24/14 b-ball 1.5 hours
9/26/14 b-ball 1.5 hours
9/29/14 b-ball 1.5 hours
10/1/14 b-ball 1.5 hours
10/6/14 b-ball 1.5 hours
10/8/14 b-ball 1.5 hours
10/13/14 b-ball 1.5 hours
10/15/14 b-ball 1.5 hours
10/20/14 b-ball 1.5 hours.
10/22/14 b-ball 1.5 hours
10/24/14 b-ball 1.5 hours
10/29/14 b-ball 1.5 hours
10/31/14 b-ball 1.5 hours
11/3/14 b-ball 1.5 hours
11/7/14 b-ball 1.5 hours
11/10/14 b-ball 1.5 hours
11/12/14 b-ball 1.5 hours
11/19/14 b-ball 1.5 hours
11/21/14 b-ball 1.5 hours
11/24/14 b-ball 1.5 hours
12/1/14 b-ball 1.5 hours
12/5/14 b-ball 1.5 hours
12/8/14 b-ball 1.5 hours
12/12/14 b-ball 1.5 hours
12/15/14 b-ball 1.5 hours
12/19/14 b-ball 1.5 hours
1/5/14 b-ball 1.5 hours
1/14/15 b-ball 1.5 hours
1/16/15 b-ball 1.5 hours
1/21/15 b-ball 1.5 hours
1/23/15 b-ball 1.5 hours
1/26/15 b-ball 1.5 hours
1/30/15 b-ball 1.5 hours
2/2/15 b-ball 1.5 hours
2/6/15 b-ball 1.5 hours
2/8/15 heavy bag 5x50sec
2/9/15 b-ball 1.5 hours
2/11/15 b-ball 1.5 hours
2/13/15 b-ball 1.5 hours
2/23/15 b-ball 1.5 hours
2/27/15 b-ball 1.5 hours
3/4/15 b-ball 1.5 hours
3/13/15 b-ball 1.5 hours
3/16/15 b-ball 1.5 hours
3/18/15 b-ball 1.5 hours
3/23/15 b-ball 1.5 hours
3/27/15 b-ball 1.5 hours
4/3/15 b-ball 1.5 hours
4/13/15 b-ball 1.5 hours
4/15/15 b-ball 1.5 hours
4/17/15 b-ball 1.5 hours
4/20/15 b-ball 1.5 hours
4/24/15 b-ball 1.5 hours
4/27/15 b-ball 1.5 hours
4/29/15 b-ball 1.5 hours
5/4/15  b-ball 1.5 hours
5/8/15 b-ball 1.5 hours
5/11/15  b-ball 1.5 hours
5/13/15 b-ball 1.5 hours
5/15/15 b-ball 1.5 hours
5/18/15 b-ball 1.5 hours
5/22/15 b-ball .5 hours
5/29/15 b-ball 1.5 hours
6/1/15 b-ball 1.5 hours
6/5/15 b-ball 1.5 hours
6/10/15 b-ball 1.5 hours
6/12/15 b-ball 1.5 hours
6/15/15 b-ball 1.5 hours
6/17/15 b-ball 1.5 hours
7/12/15 Run 3.2 miles 25 min
7/13/15-7/17/15 bike to work 6 miles
7/15/15 Run 3.2 miles 25 min
7/18/15 warrior dash x2 run 6.0 miles
9/9/15 b-ball 1.5 hours
9/11/15 b-ball 1.5 hours
9/14/15 b-ball 1.5 hours
9/16/15  b-ball 1.5 hours
9/18/15  b-ball 1.5 hours
9/21/15  b-ball 1.5 hours
9/23/15  b-ball 1.5 hours
9/25/15  b-ball 1.5 hours
9/28/15  b-ball 1.5 hours
9/30/15 b-ball 1.5 hours
10/5/15 b-ball 1.5 hours
10/7/15 b-ball 1.5 hours
10/9/15 b-ball 1.5 hours
10/12/15 b-ball 1.5 hours
10/16/15 b-ball 1.5 hours
10/19/15 b-ball 1.5 hours
10/21/15  b-ball 1.5 hours
10/23/15 b-ball 1.5 hours
10/26/15 b-ball 1.5 hours
10/28/15 b-ball 1.5 hours
10/30/15 b-ball 1.5 hours
11/2/15 b-ball 1.5 hours
11/6/15 b-ball 1.5 hours
11/9/15 b-ball 1.5 hours
11/13/15 b-ball 1.5 hours
11/16/15 b-ball 1.5 hours
11/18/15 b-ball 1.5 hours
11/20/15 b-ball 1.5 hours
11/23/15 b-ball 1.5 hours
11/30/15 b-ball 1.5 hours
12/2/15 b-ball 1.5 hours
12/4/15 b-ball 1.5 hours
12/7/15 b-ball 1.5 hours
12/11/15 b-ball 1.5 hours
12/14/15 b-ball 1.5 hours
12/16/15 b-ball 1.5 hours
12/18/15 b-ball 1.5 hours
1/4/16 b-ball 1.5 hours
1/6/16 b-ball 1.5 hours
1/8/16 b-ball 1.5 hours
1/11/16 b-ball 1.5 hours
1/13/16 b-ball 1.5 hours
1/15/16 b-ball 1.5 hours
1/20/16  b-ball 1.5 hours
1/22/16  b-ball 1.5 hours
1/27/16  b-ball 1.5 hours
1/29/16  b-ball 1.5 hours
2/1/16 b-ball 1.5 hours
2/3/16 b-ball 1.5 hours
2/5/16 b-ball 1.5 hours
2/8/16 b-ball 1.5 hours
2/12/16 b-ball 1.5 hours
2/22/16 b-ball 1.5 hours
2/24/16 b-ball 1.5 hours
2/29/16 b-ball 1.5 hours
3/2/16 b-ball 1.5 hours
3/7/16 b-ball 1.5 hours
3/9/16 b-ball 1.5 hours
3/14/16 b-ball 1.5 hours
3/16/16 b-ball 1.5 hours
3/21/16  b-ball 1.5 hours
3/23/16  b-ball 1.5 hours
3/28/16  b-ball 1.5 hours
3/30/16   b-ball 1.5 hours
4/4/16  b-ball 1.5 hours
4/6/16  b-ball 1.5 hours
4/11/16  b-ball 1.5 hours
4/13/16  b-ball 1.5 hours
4/18/16  b-ball 1.5 hours
4/20/16  b-ball 1.5 hours
4/25/16 b-ball 1.5 hours
4/27/16 b-ball 1.5 hours
4/29/16 b-ball 1.5 hours
5/4/16  b-ball 1.5 hours
5/9/16  b-ball 1.5 hours
5/11/16  b-ball 1.5 hours
5/13/16 b-ball 1.5 hours
5/16/16 b-ball 1.5 hours
5/18/16 b-ball 1.5 hours
5/23/16 b-ball 1.5 hours
5/27/16 b-ball 1.5 hours
6/3/16 b-ball 1.5 hours
6/6/16 b-ball 1.5 hours
6/8/16   b-ball 1.5 hours
6/10/16 b-ball 1.5 hours
6/13/16 b-ball 1.5 hours
6/15/16 b-ball 1.5 hours
6/25/16 Battlefog 8k
9/7/16 b-ball 1.0 hours
9/9/16 b-ball 1.0 hours
9/12/16 b-ball 1.0 hours
9/14/16 b-ball 1.0 hours
9/16/16 b-ball 1.0 hours
9/23/16 b-ball 1.0 hour
9/26/16 b-ball 1.0 hour
9/30/16 b-ball 1.0 hour
10/5/16 b-ball 1.0 hour
10/7/16 b-ball 1.0 hour
10/10/16 b-ball 1.0 hour
10/12/16  b-ball 1.0 hour
10/14/16  b-ball 1.0 hour
10/17/16 b-ball 1.0 hour
10/21/16  b-ball 1.0 hour
10/26/16 b-ball 1.0 hour
10/28/16 b-ball 1.0 hour
10/31/16 b-ball 1.0 hour
11/2/16 b-ball 1.0 hour
11/4/16 b-ball 1.0 hour
11/7/16 b-ball 1.0 hour
11/14/16 b-ball 1.0 hour
11/16/16 b-ball 1.0 hour
11/18/16 b-ball 1.0 hour
11/21/16 b-ball 1.0 hour
11/28/16 b-ball 1.0 hour
11/30/16 b-ball 1.0 hour
12/2/16 b-ball 1.0 hour
12/5/16 b-ball 1.0 hour
12/7/16 b-ball 1.0 hour
12/12/16 b-ball 1.0 hour
12/14/16 b-ball 1.0 hour
12/16/16 b-ball 1.0 hour
1/4/17 b-ball 1.0 hour
1/6/17  b-ball 1.0 hour
1/9/17 b-ball 1.0 hour
1/13/17 b-ball 1.0 hour
1/27/17 B-ball 1.0 hour
1/30/17 B-ball 1.0 hour
2/1/17 b-ball 1.0 hour
2/3/17 b-ball 1.0 hour
2/10/17 b-ball 1.0 hour
2/13/17 b-ball 1.0 hour
2/15/17 b-ball 1.0 hour
2/17/17 b-ball 1.0 hour
2/27/17 b-ball 1.0 hour
3/1/17  b-ball 1.0 hour
3/3/17 b-ball 1.0 hour
3/6/17 b-ball 1.0 hour
3/8/17 b-ball 1.0 hour
3/10/17 b-ball 1.0 hour
3/13/17 b-ball 1.0 hour
3/17/17 b-ball 1.0 hour
3/20/17 b-ball 1.0 hour
3/22/17 b-ball 1.0 hour
3/24/17 b-ball 1.0 hour
3/27/17 b-ball 1.0 hour
3/29/17 B-ball 1.0 hour
3/31/17 B-ball 1.0 hour
4/3/17 b-ball 1.0 hour
4/7/17 b-ball 1.0 hour
4/17/17 b-ball 1.0 hour
4/19/17 b-ball 1.0 hour
4/21/17 b-ball 1.0 hour
4/24/17 b-ball 1.0 hour
4/26/17 b-ball 1.0 hour
4/28/17 b-ball 1.0 hour
5/5/17 b-ball 1.0 hour
5/8/17 b-ball 1.0 hour
5/10/17 b-ball 1.0 hour
5/12/17 b-ball 1.0 hour
5/15/17 b-ball 1.0 hour
5/17/17 b-ball 1.0
5/22/17 b-ball 1.0
5/24/17 b-ball 1.0
5/26/17 b-ball 1.0
6/2/17 b-ball 1.0
6/5/17 b-ball 1.0
6/7/17 b-ball 1.5
6/9/17 b-ball 1.0 hour
6/12/17 b-ball 1.0 hour
6/14/17 b-ball 1.0 hour
6/16/17  b-ball 1.0 hour
6/19/17 b-ball 1.5 hours
6/21/17 b-ball 1.0 hour
6/23/17 b-ball 1.0 hour
6/26/17 b-ball 1.0 hour
9/13/17 b-ball 1.0 hour
9/20/17 B-ball 1.0 hour
9/27/17 B-ball 1.0
10/4/17 B-ball 1.0
10/25/17 B-ball 1.0
11/1/17 B-ball 1.0
11/8/17 b-ball 1.0 hour
11/15/17 b-ball 1.0 hour
11/22/17 b-ball 1.0 hour
11/29/17 b-ball 1.0 hour
12/6/17 b-ball 1.0 hour
12/13/17 b-ball 1.0 hour
1/3/18 B-ball 1.0 hour
1/10/18 B-ball 1.0 hour
1/14/18 Treadmill 20 mins 2.0 miles
1/17/18 B-ball 1.0 hour
1/31/18 b-ball 1.0 hour
2/7/18 b-ball 1.0 hour
2/14/18 B-ball 1.0 hour
2/28/18 B-ball 1.0 hour
3/7/18 B-ball 1.0 hour
3/14/18 B-ball 1.0 hour
3/21/18 B-ball 1.0 hour
3/28/18 B-ball 1.0 hour
4/4/18 B-ball 1.0 hour
4/18/18  B-ball 1.0 hour
4/25/18 B-ball 1.0 hour
4/27/18 B-ball 1.0 hour
5/2/18 B-ball 1.0 hour
5/9/18 B-ball 1.0 hour
5/12/18 Bike 6.0 miles
5/16/18 B-ball 1.0 hour
5/20/18 1.54 miles arc trainer
6/2/18 30 min run 2.7 miles
6/6/18 B-ball 1.0 hour
6/8/18 Run 30 min 2.0 miles
6/13/18 B-ball 1.0 hour
6/16/18 Run 30 min 2.67 miles
6/17/18 Run 30 min 2.83 miles
6/20/18 B-ball 1.5 hours
6/23/18 Run 30 min 3.22 miles
8/4/18 Treadmill 40 min 3.05 miles
8/18/18 Run 35mins 2.88 miles
9/5/18 B-ball 1.0 hour
9/8/18 Bike 30 mins 5.05 miles
9/12/18 b-ball 1.0 hours
9/15/18 30 mins bike 6.16 miles
9/19/18 b-ball 1.0 hours
9/26/18 b-ball 1.0 hours
9/28/18 b-ball 1.0 hours
10/3/18 B-ball 1.0 hour
10/17/18 B-ball 1.0 hour
10/20/18 Bike 30 mins 7.0 miles level 28
10/31/18 B-ball 1.0 hour
11/2/18 Rowing machine 25 mins 4200 meter
11/3/18 Rowing machine 45mins 8500 meters
11/5/18 B-ball 1.0 hour
11/7/18 B-ball 1.0 hour
11/10/18 Rowing machine 30min 5800 m
11/16/18 rowing machine 30min 6500 meters
11/18/18 Row machine 30 min 6066 meters
11/24/18 Rowing machine 30 min 5950 meters
11/30/18 Rowing machine 45 min 8450 meters
12/7/18 Rowing machine 45mins 8700 meters
12/8/18 Rowing machine 45mins 9480 meters
12/15/18 Rowing machine 30 min 6324 meters
12/22/18 Rowing machine 30min 6300 meters
1/9/19 B-ball 1.0 hour
1/12/19 Rowing machine 30 mins 6198 meters
1/23/19 B-ball 1.0 hour
1/27/19 Rowing machine 30min 5717 meters
2/2/19 Rowing machine 30min 6050 meters
2/16/19 Life cycle 35 mins 5 miles
2/23/19 Rowing machine 30mins 6527 meters
2/27/19 B-ball 1.0 hour
3/2/19 Rowing machine 30 mins 6080 meters
3/6/19 B-ball 1.0 hour
3/9/19 Recumbent stationery Bike 35min 6.41 miles
3/13/19 B-ball 1.0
3/16/19 stationary Bike 35 mins 6.61 miles
3/20/19 B-ball 1.0 hour
3/27/19 B-ball 1.0 hour
4/3/19 B-ball 1.0 hour
4/6/19 Stationary bike 45mins 8 miles
4/13/19 Stationary bike 45 min, 8.82 miles
4/20/19 Stationary bike 45mins 6.89 miles
4/27/19 Stationary bike 45 mins 8.84 miles
5/1/19 B-ball 1.0 hour
5/4/19 Stationary bike 45mins 6.67 miles
5/8/19  B-ball 1.0 hour
5/15/19 1.5 hours b-ball
5/19/19 Stationary bike 45mins 8.9 miles
5/29/19 B-ball 1.0 hour
6/1/19 Stationary bike 45 mins 6.40 miles
6/9/19 Stationary bike 45mins 6.65 miles
6/12/19  B-ball 1.0 hour
6/14/19 Stationary bike 45 mins 6.62 miles
6/18/19  B-ball 1.0 hour
6/22/19 Stationary bike 50 mins 9.89 miles
6/28/19 Stationary bike 30 mins 5.50 miles
6/29/19 Stationary bike 30 mins 5.79 miles
6/30/19 Stationary bike 45 mins 6.66 miles
7/4/19 Stationary bike 35 mins 6.98 miles
7/6/19 Stationary bike 45 mins 9.39 miles
7/13/19 Stationary bike 50 mins 7.34 miles
7/18/19 Stationary bike 45mins 6.80 miles
7/28/19 Stationary bike 50 mins 10.74 miles
8/2/19 Stationary bike 50 mins 7.32 miles
8/9/19 Stationary bike 50 mins 7.53 miles
8/16/19 Stationary bike 50mins 7.44 miles
8/22/19 Stationary bike 35 mins 6.68 miles
8/24/19 stationary bike 45 min's 8.88 miles
9/4/19 B-ball 1.0 hour
9/13/19 Stationary bike 45 mins 8.57 miles
9/18/19 B-ball 1.0 hours
10/19/19 Stationary bike 45 mins 6.23 miles
10/23/19 B-ball 1.0 hour
10/26/19 Stationary bike 45 mins 6.88 miles
10/27/19 Stationary bike 45 mins 8.49 miles
11/1/19 Stationary bike 45 mins 6.76 miles
11/6/19 B-ball 1.0 hour
11/17/19 Stationary bike 45 mins 6.66 miles
11/22/19 Stationary bike 45 mins 6.74 miles
12/4/19 B-ball 1.0 hour
12/8/19 Stationary bike 30 mins 5.52 miles
12/11/19 B-ball 1.0 hour
12/12/19 Treadmill 35 mins 3.03 miles
12/13/19 Treadmill 35 mins 2.63 miles
12/18/19 Basketball 1.0 hour
12/19/19 Treadmill 35 mins 3.43 miles
12/20/19 Treadmill 35mins 3.50 miles
12/26/19 Treadmill 35 mins 2.40 miles
12/27/19 Treadmill 35 mins 2.86 miles
1/3/20 Treadmill 40 mins 3.73 miles
1/4/20 Treadmill 40 mins 3.75 miles
1/8/20 B-ball 1.0 hour
1/11/20 Treadmill 40mins 3.78 miles
1/12/20 Treadmill 32.5 mins 3.18 miles
1/17/20 Treadmill 40mins 3.92 miles
1/18/20 Treadmill 35 mins 3.29 miles
1/22/20 B-ball 1.0 hour
1/24/20 Treadmill 37mins 3.34 miles
1/26/20 Treadmill 40 mins 3.38 miles
1/31/20 Treadmill 45 mins 3.63 miles
2/1/20 Treadmill 26 mins 2.22 miles
2/2/20 Treadmill 30 mins 2.39 miles
2/5/20 B-ball 1.0 hour
2/6/20 Treadmill 33 mins 2.94 miles
2/8/20 Treadmill 36 mins 3.31 miles
2/9/20 Treadmill 42 mins 3.77 miles
2/12/20 B-ball 1.0 hour
2/13/20 Treadmill 35 mins 3.31 miles
2/15/20 Treadmill 35 mins 3.36 miles
2/22/20 Treadmill 35 mins 3.36 miles
2/23/20 Treadmill 40 mins 3.45 miles
2/26/20 B-ball 1.0 hour
3/1/20 Treadmill 40 mins 3.55 miles
3/7/20 Treadmill 40 mins 3.49 miles
3/11/20 B-ball 1.0 hour
3/14/20 Treadmill 40 mins 3.43 miles 1.5 incline


AB/CORE
1/15/11 Core circuit
1/20/11 core circuit
1/21/11 core circuit
1/28/11 core circuit
2/3/11 core circuit
2/10/11 core circuit
2/19/11 core circuit
5/14/11 incline board 50
5/26/11 p90x abs
5/30/11 p90x abs
6/5/11 p90x abs
6/16/11 incline sit ups 30,30,30
6/23/11 p90x abs
6/28/11 p90x abs
7/2/11 p90x abs
7/12/11 p90x abs
7/15/11  p90x abs
7/31/11 p90x abs
8/6/11 p90x abs
8/9/11  p90x abs
8/22/11 p90x abs
8/28/11  p90x abs
9/3/11 p90x abs
9/7/11 p90x abs
9/17/11 p90x abs
9/20/11 p90x abs
9/23/11 p90x abs
9/27/11 p90x abs
10/1/11 p90x abs
10/4/11 p90x abs
10/9/11 p90x abs
10/17/11 p90x abs
10/21/11 p90x abs
10/25/11 p90x abs
10/28/11 p90x abs
11/1/11  p90x abs
11/4/11 p90x abs
11/6/11  p90x abs
11/13/11  p90x abs
11/15/11 p90x abs
11/18/11 p90x abs
11/22/11 p90x abs
11/27/11 p90x abs
12/6/11 p90x abs
12/11/11 p90x abs
12/15/11 p90x abs
12/18/11 p90x abs
12/20/11 p90x abs
12/26/11 p90x abs
1/2/12 p90x abs
1/24/12 p90x abs
1/29/12  p90x abs
2/2/12 p90x abs
2/7/12 p90x abs
2/23/12 p90x abs
3/18/12 p90x abs
3/20/12 p90x abs
3/25/12  p90x abs
3/29/12 p90x abs
4/1/12  p90x abs
4/8/12 p90x abs
4/12/12 p90x abs
4/16/12 p90x abs
4/19/12 p90x abs
4/25/12 p90x abs
4/28/12 p90x abs
5/1/12 p90x abs
5/4/12 P90X Abs
5/6/12 P90X Abs
5/9/12 p90x abs
5/11/12 p90x abs
5/13/12 p90x abs
5/20/12 p90x abs
5/25/12 p90x abs
5/28/12 p90x abs
6/12/12 p90x abs
6/23/12 p90x abs
7/17/12 p90x abs
8/5/12  p90x abs
10/9/12 p90x abs
10/13/12 p90x abs
10/17/12 p90x abs
10/20/12 p90x abs
10/26/12 pushie leg abs 3x10
10/27/12 p90x abs
10/30/12  pushie leg abs 3x12
11/3/12 pushie leg abs 3x15
11/6/12 sit up 30, 55, 60. pushie leg abs 2x15
12/2/12 200 reps p90x
12/8/12 200 reps p90x
12/15/12 p90x abs
12/18/12 med ball decline sit ups 3x50
12/30/12 med ball decline sit ups 3x50
1/4/13  med ball decline sit ups 3x50
1/13/13 abs 250 reps
1/21/12 abs 300 reps
1/23/13 decline med ball abs w/ a twist 2x40
1/25/13 abs -  pushie leg 3x15, heels to heaven 3x30.
1/29/13 decline med ball abs w/ a twist 2x40
3/8/13  ab wheel 3x10
3/12/13 ab wheel 2x10, 1x12
3/20/13 ab wheel 3x12
3/28/13 ab wheel 3x13
4/4/13 ab wheel  3x14
4/7/13 abs x 100
4/8/13 ab wheel rollouts 3x15
4/11/13 ab wheel rollouts 2x16
4/15/13 ab wheel roll out 3x12
4/18/13 ab wheel roll out 2x15
4/22/13 ab wheel roll out 2x12
4/25/13 ab wheel roll out 2x15
4/30/13 ab wheel roll out 3x15
5/6/13 1 min sit ups. 54, 51, 46
5/9/13 sit ups 1 min 41, 48, 48
5/14/13  ab wheel roll outs 3x15
5/16/13 sit up BW+5 3x60
5/23/13 sit up BW+5 3x65
5/28/13 sit ups +10 3x60
6/1/13 sit ups +10 3x65
6/4/13 sit ups +10 3x70
6/7/13 sit ups +10 2x75
6/11/13 sit up +10 1x75
6/17/13 sit up L,M,R 3x25
6/22/13 p90x abs 
6/25/13 p90x abs
7/5/13 P90X abs
7/10/13 p90x abs
7/14/13 p90x abs
7/23/13 p90x abs
7/26/13  ab wheel roll outs 2x20
7/30/13 ab wheel roll out 3x20
8/2/13  ab wheel roll out 3x20
8/6/13 p90x abs
8/15/13 P90X abs
8/19/13 ab wheel roll out 2x20
9/4/13 p90x abs
9/10/13 ab wheel roll out 2x20
9/14/13 ab wheel roll out 1x20
9/17/13 p90x abs
9/21/13 ab wheel roll outs 1x20
9/24/13 p90x abs
10/12/13 gravity boots 15,15,20,20
10/15/13 gravity boots 3x25
10/18/13 gravity boots 3x25
10/22/13 gravity boots 2x25
10/26/13 ab wheel roll out 3x12 
10/29/13 ab wheel roll outs 3x15
11/2/13 ab wheel roll outs 3x15
11/6/13 gravity boots BW 3x15
11/9/13 gravity boots BW 3x15
11/13/13 ab wheel roll out 1x20. gravity boots 2x15
11/16/13 gravity boots BW 3x20
11/19/13 ab wheel roll out 1x20. gravity boots 2x20
12/4/13  gravity boots BW 2x20
12/7/13 ab curl 10,12,12,15
12/8/13 ab curl 20,15,15,15,15
12/11/13 ab curl 3x20
12/15/13 ab curl 1x15
12/16/13 P90X abs
12/23/13 P90X abs
1/11/14 ab wheel roll out 4x15
1/16/14 ab wheel roll out 1x20
1/18/14 ab wheel roll out 2x20
2/1/14 gravity boots 3x20
12/28/14 ab wheel roll out 4x10
8/1/15 100 rep abs
8/5/15 100 rep abs
11/29/15 gravity boot curls 3x10
12/8/15 gravity boot curls 3x12
12/19/15 gravity boot ab curl 2x12
8/24/16 p90x abs
8/28/16 p90x abs
9/1/16 p90x abs
9/5/16 p90x abs
9/8/16 p90x abs
9/20/16 p90x abs
10/27/16 P90x abs
12/22/16 p90x abs
12/29/16 p90x abs
9/23/17 Decline abs pin 6. 20+5# , 15+5#, 15+5#
9/24/17 Decline abs pin 6. 20, 20
10/1/17 Ab decline bw 10,5
10/14/17 Decline ab 6. +4x25, +4x25
10/15/17 Decline abs +7x20, +7x25, +7x25
10/21/17 Decline ab +7x25, +7x25
10/29/17 Decline abs +7x30, +7x30, +7x20
11/5/17 Decline abs +7x35, +7x25, +7x20
11/12/17 Decline abs +7x35, +7x25, +7x20
11/19/17 Leg raise 20, 20, 20
11/26/17 Decline abs 1x40.
12/3/17 Decline abs +9x20, +9x20.
12/10/17 Leg raise 20, 20, 20. Decline abs +9x20, +9x20
12/17/17 Leg raise 25
1/7/18 Leg raise 20, 20, 20. Decline ab +12x20, +12x20
1/14/18 Decline abs +15x30, +15x13, +15x20
1/28/18 Leg raise 3x20. Decline ab +25x 15. Ab wheel s/m/s 1x10
2/4/18 Decline ab +25x25, +25x20
2/11/18 Leg raise 20, 20, 20
2/18/18 Decline ab  +25x25,  +25x15, +25x15
3/11/18 Decline abs +20x20, +20x20, +20x20.
3/18/18 Decline abs +25x20, +25x20, +25x15 . Ab curl 70#x50, 85# x30, 85# x30
3/25/18 Ab wheel l,m,r 1x8, 1x5. Leg raises 20,  20.   
4/1/18 Decline abs +20x25,  +25x25,  +25x25. Ab curl 30x85, 30x85
5/11/18 Decline abs +10×25, +10×25.
8/4/18 Ab workout (p90x style)
8/18/18 Ab workout (p90x style)
8/26/18 Ab workout p90x style
9/8/18 P90x abs
9/22/18 Decline abs + 7. 3x25
10/6/18 Bike 1 hour 1 min 15.0 miles level 29
10/13/18 Decline abs +15. 25, 25
10/21/18 Leg raises 20, 20, 20
11/9/18 p90x style abs
11/17/18 Leg raises 20, 20, 20, 20.
11/25/18 Leg raise 20, 20, 20, 20
12/2/18 Leg raises 10, 10, 10. Ab roll out 5, 5,   
12/9/18 Leg raise 10, 12,
12/14/18 Leg raise 12, 12, 12.
12/16/18 Leg raise 15, 15, 15
12/21/18 Leg raise 12, 12, 12, 12
12/27/18 Leg raise 15, 15, 15.
12/30/19 Leg raise 15, 15, 15
1/6/19 Leg raise 3x12
1/10/19 Leg raise 15, 15, 15.
1/11/19 Leg raises 15, 15, 15.
1/17/19 Leg raise 1x15
1/19/19 Leg raise 15,
1/25/19 Leg raise 18, 18, 18.
1/27/19 Leg raise 3x18
2/1/19 Leg raise 20,
2/7/19 Leg raise 20,
2/8/19 Leg raise 20
2/14/19 Leg raise 25, 25, 25
2/16/19 Leg raise 25, 25, 25.
2/24/19 Leg raise 4x 20
2/28/19 Leg raise 20, 20.
3/1/19 Leg raise 20, 20, 20.
3/7/19 Leg raise 20,
3/8/19 Leg raise 20,
3/9/19 Leg raises 25, 25, 25.
3/14/19 Leg raise 20, 20, 20.
3/15/19 Leg raises 20, 25.
3/17/19 Leg raise 25, 25, 25, 25.
3/31/19 Leg raise 25, 25, 25.
4/4/19 Leg raises 20, 25.
4/7/19 Leg raise 25, 25, 25, 25.
4/11/19 Leg raise 25, 25.
4/12/19 Leg raise 2x20
4/14/19 Leg raise paused(slow down) 10, 10, 10, 10.
4/19/19 Leg raise 20, 20, 20.
4/26/19 Leg raise 20, 20, 20.
5/19/19 Leg raise 25, 25, 25
5/24/19 Leg raises 3x25,
6/14/19 Leg raise 25, 25, 25, 25.
7/14/19 Leg raise 20, 20, 20,
7/20/19 Leg raise 20, 20, 20,
8/3/19 Leg raise 20, 20.
8/10/19 Leg raise 25, 25, 25.
8/23/19 Low back/ ab machine 85x20, 25x85, 20x100, 20x100, 20x100.
9/6/19 Low back/ab 25x85, 25x85, 25x85, 25x85.
9/12/19 Leg raise 25, 25, 25, 20
10/20/19 Leg raises 30, 30, 30.
11/3/19 Ab machine 3x20x100,
11/8/19 Leg raise 25, 25, 25, 25.
12/15/19 Plank 5x60 sec
1/26/20 Decline sit ups +7 25, 20, 20
2/2/20 Decline sit ups 20, 20, 20.







5
Introduce Yourself / Long time Lurker, first time caller
« on: December 05, 2010, 10:54:39 pm »
Hi All,

Been Lurking since the days of terminal vertical to TVS,  I have been impressed with Andrews insights so here I am to finally legitimize my internet existance.

Training for vertical and better sports performance. Started training in 2007 to dunk a basketball, went from 23" to around a 31" vertical in the first few years and have been hard pressed to make further gains after that.

Current stats:
31 years
5'10"
7'6" reach
184 pounds
275# back squat
340# deadlift
145# power clean

Still a long way from that first dunk, but finally ready to commit to getting to that next level of performance.

Thanks to everyone for the motivation over the years!


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