April 14th 2015 Training

April 14th, 2015
Bench Press
Bx5x2
135x5
185x2
225x2x2
175x8x4,x5
T-bar Row
90x3
135x8x3
90x10x3
Dumbbell Bench Press
50x10x5
Dumbbell Fly
20x10
25x10
Hammer Curls
30x10
35x10
40x5
30x10
Straight-Bar Pushdowns
120x15x3
Upright Row
Bx10
95x10
85x10
65x10
Notes
-Aaron

April 4-10 training 2015

April 4th, 2015
Bench Press
135x5
185x5
205x3x2
225x2x3
Deadlift
135x5
225x3
275x4
315x1
330x3x2
375x3x2
400x2x3
Dumbbell Fly
20x10x5
Leg Extensions
90x10
180x10x2
Straight Bar Pressdown
100x10
150x5
Notes
-Aaron

April 6th, 2015
Bench Press
Bx8
135x6
225x2
155x8
175x8x3,x5
Dumbbell Bench
45x10x5
T-bar Row
135x10x4
Pushdowns
120x10,x15x2
150x5
Hammer Curls
30x10x3
20x10
Notes
-Aaron

April 10th, 2015
Squat
Bx5
135x5x2
225x3x2
315x1
325x3x3
245x5x2,x8x3
Good Morning
135x10x2
OHP
Bx10
95x5
135x3x2
95x8x5
Bx10
T-bar Row
90x10
135x9,x10
90x10
Upright Row
95x10
Notes
-Aaron

March 31st training

March 31st, 2015
Weight: 108 kg
Squat
Bx5
135x5x2
225x5
245x4
285x3x2
325x3x1,x1
345x2x2
365x1x2
245x3
135x10x2
Good Mornings
Bx5x2
Bench Press
135x5
185x4,x3
210x3x2
225x2x2
Dumbbell Fly
20x10x2
Notes
-Aaron

March 25 training

March 25th, 2015
Weight: 108 kg
Deadlift
135x5x2
225x3
275x4
315x3
365x3x1
225x5x3
135x10
TBar Row
90x10x3
115x5
Bench Press
135x5x2
185x3
185x4
195x3x1
210x2x2
195x3
185x3,x7
Dumbbell Fly
20x10x2
25x10x2
Squat
Bx5
135x5
185x5
225x5
275x3
315x3x2
225x5
135x20
Rope Pushdown
90x10x2
Curls
30x10
Dumbbell Overhead Press
30x10
40x3,x5
Notes
-Aaron

March 6 & 11 2015

March 6th, 2015
Weight: fat
Deadlifts
135x6
225x4
275x4x2
330x3x2
375x3x3
Bench Press
135x5x2
160x4
185x4x2
195x3x2
210x2x2
195x3x2
185x5x2
155x7
135x10
Notes
-Aaron

March 11th, 2015
Weight: 109.3 kg
Squat
135x5x2
225x5
245x4x2
285x3x2
325x3x5
Good Mornings
135x10x3
Bench Press
Bx5
135x5
155x4x2
185x3x2
210x3x5
195x4x2
Pec Fly
145x10
190x5
220x3
175x5
160x10,x3
Rope Pushdowns
50x10x3
Lying Leg Curl
110x10x2
125x10
Notes
-Aaron

Feb 21st training

February 21st, 2015
Weight: 110 kg
Squat
Bx5
135x5
225x5
245x4x2
285x3x2
325x3x5
285x4x2
Front Squat
Bx5
135x8x3,x5,x4(clean grip)
Bench Press
Bx5
135x5
155x4
185x3x2
210x2x2
225x1x2
210x2x2
195x3x2
185x4
170x6
160x8
145x10
135x12
Preacher Curl
B+30x10
B+50x5
B+40x4.5F
B+30x4.5F
Dips
x5x3
Rope Pushdowns
50x10x2
42.5x10x3
Lying Leg Curl
110x15x3
Notes
-Aaron

Feb 17-19

February 17th, 2015
Weight: 109 kg
Bench
135x5x2
165x4x2
185x5x3
210x3x5
Squat
Bx5
135x5
225x5
245x4
285x3x2
325x3x5
275x3x5
Good Mornings
135x5
Dumbbell Flies
25x10x3
Notes
-Aaron

February 19th, 2015
Weight: 109 kg
Deadlift
135x3
225x4
275x4x2
330x3x2
375x3x4 + 1 strapped
Bench Press
Bx5
135x5
155x5
185x4x2
195x3x2
210x2x2
Overhead Press
Bx6
115x5
135x3,x5,x2.5F
120x4x3
95x10,x8
Notes
-Aaron