Sam and Christine Tuesday

Sam

Press 3x5@135

Row 2x5@185

Curl 3x5@95

Reverse curl 2x10@70 (EZ curl bar)

Pushups 2x25

Christine

Press 3x5@65

Row 2x10@65

Curl 2x10@40 (EZ curl)

Reverse curl 2x10@30 (EZ)

Pushups 2x5 (something like 4,3)

Sam and Christine Friday and Saturday

SAM

Friday

Bench 3x5@225

Incline 2x10@135

KB jerk 3/side@97

Pullovers 2x10@70

Skullcrushers 2x10@70

Saturday

Squat 3x5@255

KB swing 40@30(one arm, switch every 10), 10@62, 5@97

CHRISTINE

Friday

Bench 3x5@65

Incline 2x10@45

Pullovers 2x10@20

Saturday

Squat 3x5@95

Sam Monday

Squat 6-4-2-1 265, 285, 305, 325

Stiff all around so I called it.

Sam Weds, Thurs, Sat, Sun

Weds

Close grip BP 3x10@185

Thurs

OHS 6-4-2-1 65, 85, 105, 125

Sat

C+P 3x8@135

Sun

Bench 6-4-2-1 235, 250, 265, 280

Incline 2x12@155

Pullovers 2x10@70

Skullcrushers 2x10@70

Sam Sat, Sun, Mon

Saturday - chest and tris

Bench 6-4-2-1 225, 240, 255, 270

Incline 2x12@135

Pullovers 5@120, 10@70

Skullcrushers 2x10@70

Sunday - Legs

Squat 6-4-2-1 255, 275, 295, 315

SLDL on box 2x10@185

Bulgarian split squats 2x8/leg@25

Monday - shoulders, back, and bis

Pullups 2x3

Press 6-4-2-1 155, 165, 175, 185

Row 6-4-2-1 185, 205, 225, 245

Upright row 2x10@100

BB Curl 2x5@95

Sam Sat, Tues, Thurs

Saturday

3x8x1min

OHS 65

Incline pushups 3x12x30sec (due to tattoo)

PC 115

BSS 2x10@30

Tuesday

3x8x1min

Bench 205 8,8,6

Squat 225

Row 135

Twenty ones curl @65

Thursday

3x8x1min

Press 115

FS 165

Instead of DL

swings 3x10x20-30sec

Sam Weds.

Press 3x8/1min @ 115

FS 3x8/1min @ 165

Picked that weight because of Dan John, glad I didn't go heavier

DL 3x8/1min @245

Did touch and go reps

Lateral raise 2x10@25

Sam Monday - Christine ongoing

Sam

Beginning the Push-Pull-Squat cycle

All exercises are 3x8 with 1 min intervals unless otherwise noted

Bench 205 8, 8, 4

Squat 225

Row 135

Christine is doing one or two days of tabata FS + KB workouts

KB A C+P

Goblet Squat

KB B TGU

Swings

Sam Thursday and Saturday

Thursday

BP 3x5 226, 236, 246

DL 3x5@316

Curl 3x8 85, 75, 75

Saturday

Press 3x5@136

Squat 3x5@266

Row 3x8@136

Sam Tuesday

TB

Press 3x5 126, 136, 146

Squat 3x5 266, 286, 306

Row 3x8@122

Christine finished One lift a day and will be starting a month of KBs as soon as the new KBs get here.

Tabata until then...duh duh duuuuuhhhh.

Behind

Sam last week - started 4 week thick bar cycle

Tues

Bench 3x5 206, 216, 226

DL 3x5 296, 316, 336

Curl 3x8@76

Thurs

Press 3x5 116, 126, 136

Squat 3x5 256, 276, 296

Row 3x8@116

Sat

Bench 3x5 216, 226, 236

DL 3x5@306

Curl 3x8@86

Christine also did Squat and Press 6x3 on two different days.

Christine Tues, Weds, and an omission

Tues

Bench

6x3 75, 80, 85, 90, 80, 90

Weds

Row

6x3 70, 75, 80, 85

She did squat last week

7x5

Can't recall the exact details but it was waving between 125 and 150

Christine Sunday

Press

7x5 55, 65, 75, 80(2), 65, 70, 75(4)

Christine Tuesday

Row 7x5 65, 70, 75, 80, 70, 75, 80

Christine Monday

Christine starts Dan John's One Lift a Day Program

Bench 7x5 70, 80, 85, 75, 80, 80, 65