ramp1 week 2 day 4

Maxwell daily
Stretching
8-10 reps 90 sec rest
Bench 210x10 200x9 185x10 175x10 super set with
Wide-grip pull-up bw x10 repeat, asst 2x10 wide-grip pull-down 175x10, asst 6x10
Squat 265x10 ugly, 245x10, 225x10 205x10 super set with press, bis and tris
Press 140x8
Curl 85x8
Push-down (bar) 80x8 ugly
Calf raise - a buncha plates x10x2
SLDL 235x8x2, 225x8
- Cut it off at 55min. Need to get more diligent about rest times.

Jog

Maxwell daily
Stretching
Neck wrap 100 reps
Jog 25min 146 ahr, 151 max, pushed the pace a little
Pull-ups 2x5
Sprints 50m x2

ramp 1 week 2 day 3

5/29

Maxwell daily
Stretching
Elliptical for a few minutes

DB row 110 100 90 80x12 grip was slipping on the first set 

Inclines 160 145 135x12 125x11

Leg press 390 390 380 370x12

Upright row 95x12

Hammer curl 42.5x10 cheat

Back raise 35x10, 25x10x2, x12

Seated calves 155 145x12 short

Push-down 80x12

ramp 1 week 2 day 2

Maxwell daily
Stretching
Elliptical 3min
Press 130x13, 105x13, 85x13, 65x13 straight sets, stay for next time. interestingly my sticking point moves near to the top on higher reps, tricepts exhaustion?
Squat 235x15, 215x13, 195x14, 175x13 alt. with dips. hard but stick with the same weights
Dips 15x15x2, bw x 15, bw x 12 - failed on 13. Use 20 on the first set next time.
Leg curls 140x14, 130, 110x13, Seated leg curls x13 vultures at the gym today. Alt with leg raise
Leg raise 15, bent knee 3x15
Just over 45 min. messed around a bit before squats

ramp 1 week 2 day 1

Maxwell daily
Stretching
C2 row
4x13-15 90sec rest
Neutral grip chins bw x 14 asst 4x13 9x13 14x15 alt with
Bench 190x15 165x13 135x14 115x15 - arms so pumped I could barely lock out
Calves 12x15x2, 11x15 10x15 alt with
Curls 65x13 50x13 45x15 30x15
Face-pulls 40x15x3
Under 40min

ramp 1 week 1 day 4

Maxwell daily
Stretching
5min elliptical
Bench 205, 195x10, 185x9
Wide-grip pull-up bw x8, asst 3x10, 5x10
Press 135x10
straight sets
Squat 255, 225, 205x10 all easy misloaded all - meant to do more, alt with curls and tris
Curl 80x10
Push-down 80x10
Calf raise 13, 12x10

Jog

Maxwell daily
Stretching
Neck wrap 90 reps
Jog 26min ahr 143
50m sprints x 2
Pull-up 2x5

ramp 1 week 1 day 3

3x10-12 2min rest 

DB row 105, 95, 85x12 - grip will probably be the limiting factor on these 

Inclines 155, 145, 135x12 - last two sets hard 

Leg press 380, 360, 340x12 

45 degree back raise 25, 15, 10x12

Upright row 85x12

Seated calves 145, 135x12 - stay and work on full extension 

Hammer curl 40x12 - repeat, some cheating on the last two 

Push-down 70x12 

Jog n stuff

Maxwell daily
Stretching
Jog 26min, ahr 142
2 50m sprints
Pull-up 2x5

Ramp 1 week 1 day 1

5min elliptical
3x13-15 2min rest

Chins neutral bwx13 asst 3x12 8x15

Bench185x15 165x14 extra rest 135x14

Curls 60 50 40x15

Calf 4 plates x13 12x13

Straight sets

ramp 1 week 1 day 2

Maxwell daily
Stretching
5min c2 row

3x13-15 2min rest 

Press 125x15 95x13 75x14 straight

Squats 225, 205, 185x15 alt. with dips

Dips 10X15x2 bwx14

Face pull 50x15 60x13

Leg curl 130, 120 100x15 hams screaming 

Leg raise 15 13 bent leg x15

42min  

Jog, etc.

Maxwell daily
Stretching
Neck wrap 90 reps
Jog 20min
50m sprints x 2
Chins 2x5
Kneeling ab wheel 3x15

More of the same

Maxwell daily
Stretching
5min c2 row
Bench 225x5, 205x8, 185x8 - last two easy
Squat 275x6, 245x8, 225x8 - last two easy
SLDL 225x8, 205x8, 185x8 - easy
Wide-grip chins bwx8 3x8, 5x8
Calf raise 13x8x2
Press 145x2 wtf, 135x8 - no prob - hit a set of calves between - dunno what happened with 145 but it was embarrassing
Curl 80x8
Push-down 80x8

Just under 45min

jog

Maxwell daily
Stretching
Jog 22min - 145 ahr
50m sprints x 2
Chins 2x5

choosing weights

Maxwell daily
Stretching
5min elliptical
3x8-10 2.5 min rest
DB row 95x10x3
Inclines 165x8 barely 145, 135x10 hard, repeat all
Leg press 360x10x3
Upright row 95x8 ouch - bring grip in and go lighter
Hammer curl 40x10 - barely
Push down 70x10 no prob
45 degree back raise 20x10x3
Seated calf raise 140x10, 135x10
KTE 2x8 - easy, grip was the hardest part

45min and cut it off

jog

Maxwell daily 

Stretching 

Neck wrap 70 reps

Jog 20min 

50m sprints x 2

Chins 2x5

zzz

Maxwell daily
60 reps neck harness
5min c2 row
3x10-12 2.5 min rest 

Press 135x12, 115x10, 95x12

Dips 25x8 15x10 bw x12

Squats 225 205 185x12 no prob and good form 

Leg curl 100 120x12 130x10

Leg raise 3x12 last hard

40 min

Straight sets 

Superset leg curls and leg raise

Hams screaming 

Reset

Getting over a nasty cold I got on Sunday. Head still full of snot.

Maxwell daily
Stretching
Neck wrap 75 reps
5min elliptical
3x10-12 2.5 min rest
Neutral grip chins x12
Rev grip pull-downs 175x12, 160x12
Bench 205x10, 185x10, 165x10
Curls 70, 60, 50 x 12
Calf raise 12, 11, 10 x 12
5min stationary bike
Straight sets

ramp 2 week 2 day 4

Maxwell daily
Stretching
Neck harness 60 reps
c2 row 5min
Deadlift 335x9 grip 305, 285x10 straight sets with a little extra rest
Bench 205x9 195x8 185x8 barely
Pull-up 8, asst 3x8, 5x8
Seated calf raise 145x10, 135x10
Press 125x8 gassed again
Curl 75x10 repeat
Push-down 70x10 repeat

Breakfast

2hr hike with the dog

ramp 2 week 2 day 3

5min elliptical
Neutral grip chin 12
Rev grip pull-down 160x12
Neutral grip asst chin 6x12
Inclines warm up sets 165x10, 145x12 repeat, 115x12
Squat warm up sets 235x10, 215x10, 195x12 - ate before thought I was going to puke
Curl 70x12
Press 115x10 gassed
Calf raise 11x12, 10x12
Push-down 70x10 barely
Face-pulls 3x15
40 min total even relaxed a little while warming up for squats

Jog

Maxwell daily
Stretching
Neck wrap 75 reps
Jog 23min
Sprints 50m x 2
Chins 2x5