Training Log: S. Ward

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   This is my first attempt at a training log.  This will be my 3rd year competing. I am following the Juggernaut Training System.  Just started my 5's wave today.  
Bike ~10 min., jump rope
Warm-up:  Foam/PVC roll, band stretch (lower), dynamic upper using stick and bands

Bench press (working sets of 6x5 @225):
1) Bar X 12   
2) 95 x 10
3) 135 x 8
4) 185 x 8
Sets 5-9 225 x 5
10) 225 x 12

Straight leg sit-ups (5x10):
Used 18 lb. med. ball on chest

Blast strap inverted rows (5 x fail, used neutral grip):
1) 10 bodyweight
2) 10 + 10lb. chain
3) 8 + 20lb. chain
4) 8 + 20lb. chain
5) 6 + 20lb. chain

Dips (5 x fail):
1) 10 bodyweight
2) 10 + 10lb. chain
3) 8 + 20lb. chain
4) 8 + 20lb. chain
5) 8 + 20lb. chain

Sledgehammer tire hits (3 x 10):
1-hand overhead, 8lb. hammer

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sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Topic: Training Log: S. Ward Posted: 1/16/12 at 8:26am
	This is my first attempt at a training log. This will be my 3rd year competing. I am following the Juggernaut Training System. Just started my 5's wave today. Bike ~10 min., jump rope Warm-up: Foam/PVC roll, band stretch (lower), dynamic upper using stick and bands Bench press (working sets of 6x5 @225): 1) Bar X 12 2) 95 x 10 3) 135 x 8 4) 185 x 8 Sets 5-9 225 x 5 10) 225 x 12 Straight leg sit-ups (5x10): Used 18 lb. med. ball on chest Blast strap inverted rows (5 x fail, used neutral grip): 1) 10 bodyweight 2) 10 + 10lb. chain 3) 8 + 20lb. chain 4) 8 + 20lb. chain 5) 6 + 20lb. chain Dips (5 x fail): 1) 10 bodyweight 2) 10 + 10lb. chain 3) 8 + 20lb. chain 4) 8 + 20lb. chain 5) 8 + 20lb. chain Sledgehammer tire hits (3 x 10): 1-hand overhead, 8lb. hammer

C. Smith Members Profile Send Private Message Find Members Posts Add to Buddy List Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443	Post Options Post Reply Quote C. Smith Report Post Thanks(1) Quote Reply Posted: 1/16/12 at 8:45am


sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 1/18/12 at 2:24am
	Incline treadmill ~5 min. sort of pressed for time. Roll, static stretch lower (with bands), dynamic lower and jump rope Deadlift (working sets of 6 x 5 @ 280): my deadlift is so beyond bad. 1) 135 x 10 2) 185 x 5 3) 225 x 5 Sets 4-8 280 x 5 9) 280 x 10 Russian twists (5 x 10): Used black core ball on ground every rep Did the last 3 things in a circuit fashion because of time 45 Back Ext. (3 x 10): Used Pro Mini band around neck Bulgarian Split Squats (3 x 10): Body weight Box Jumps (3 x 3): Body weight

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 1/18/12 at 7:10am
	1-18-12 Throws: 28 WFD ~ 20 stand throws (just trying to get loose and remember things) also about 20 1-turns (focusing on cast and quick feet and trying to dodge goose crap) Nice heat wave heat 40 degrees.

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 1/19/12 at 7:57am
	1-19-12 Bike ~10 min., jump rope Warm-up: Foam/PVC roll, band stretch (lower), dynamic upper using stick and bands Strict Press (working sets of 6 x 5 @ 160): 1) bar x 15 2) 95 x 8 3) 135 x 5 Sets 4-8 160 x 5 9) 160 x 10 Hanging abs (5 x 10): Knees bent Pull Ups: 15 total (5 x 3) Tricep Pullovers (5 x 10): 1) 72lbs. 2) 82 lbs. Sets 3-5 92lbs. Battle Ropes (x25 sec.): Various

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 1/20/12 at 11:48am
	Bike ~10 min. Roll, static stretch lower (with bands), dynamic lower and jump rope Front squat (working sets of 6 x 5 @ 205): down to 12" box 1) Bar x 12 2) 95 x 8 3) 135 x 5 Sets 4-8 205 x 5 9) 205 x 10 Land Mines (5 x 10): 25 lbs. Split Stance RDL (3 x 10): never tried these before 1) bar x 10 2) 95 x 10 3) 115 x 10 Good mornings (3 x 10): 1) 95 x 10 2) 135 x 10 3) 155 x 10

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 1/23/12 at 10:19am
	Incline treadmill ~10 min. Warm-up: Foam/PVC roll, band stretch (lower), dynamic upper using stick and bands Jump rope 2 x 20 Bench press (working sets of 1 x 2 @ 210, 1 x 2 @ 230, 4 x 5 @ 250): 1) Bar X 15 2) 95 x 8 3) 135 x 8 4) 185 x 6 5) 210 x 2 6) 230 x 2 Sets 7-9 250 x 5 10) 250 x 10 Straight leg sit-ups (5x10): Used black core ball on chest Blast strap inverted rows (4 x fail, used neutral grip): 1) 8 bodyweight 2) 8 + 20lb. chain 3) 8 + 20lb. chain 4) 6 + 20lb. chain Dips (4 x fail): 1) 5 bodyweight 2) 8 + 10lb. chain 3) 8 + 20lb. chain 4) 8 + 20lb. chain Sledgehammer tire hits (3 x 10): 1-hand overhead, 8lb. hammer

KiltBill Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 7/28/07 Location: South Ga. Status: Offline Points: 1991	Post Options Post Reply Quote KiltBill Report Post Thanks(0) Quote Reply Posted: 1/23/12 at 10:30am
	What did you think of the battling Ropes?
	Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 1/23/12 at 10:48am
	I like them a lot. I use it as my upper conditioning so I mix up the patterns a lot. I have a 50' rope and a 30' rope so I get some variation in that way to. How do you like them Bill?

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 1/25/12 at 1:34am
	1-24-12 Bike ~ 10 min. Roll, static stretch lower (with bands), dynamic lower and jump rope Deadlift (working sets of 1 x 2 @ 240, 1 x 2 @ 290, 4 x 5+ @ 310): 1) 135 x 8 2) 185 x 6 3) 225 x 3 4) 240 x 2 5) 290 x 2 Sets 6-8 310 x 5 9) 310 x 10 Russian twists (5 x 10): Used black core ball on ground every rep 45 Back Ext. (3 x 10): Used Pro Mini band around neck Bulgarian Split Squats (3 x 10 *each leg): 1) B.W. x 10 2) 25 lb. (goblet style db) 3) 35 lb. (goblet style db) Box Jumps (3 x 2): 24" box

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 1/26/12 at 10:26am
	1-26-12 Incline treadmill ~5 min., jump rope Warm-up: Foam roll, band stretch (lower), dynamic upper using stick and bands Strict Press (working sets of 1x2@135, 1x2@165, 4x5@175): 1) bar x 12 2) 95 x 8 3) 95 x 8 4) 135 x 2 5) 165 x 2 Sets 6-8 175 x 5 9) 175 x 10 Hanging abs (5 x 10): Knees bent Pull Ups: 12 total (4 x 3) Tricep Pullovers (4 x 10): 1) 72lbs. 2) 92 lbs. 3) 102 lbs. 4) 102 lbs. Battle Ropes (4x20 reps): up/down side/side

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 1/27/12 at 8:06am
	1/27/12 Bike ~10 min. Roll, static stretch lower (with bands), dynamic lower and jump rope Front squat (working sets of 1x2@175, 1x2 @215 4x5 @230): down to 12" box 1) Bar x 10 2) 95 x 8 3) 135 x 8 4) 175 x 2 5) 215 x 2 Sets 6-8 230 x 5 9) 230 x 10 Land Mines (5 x 10): 25 lbs. Split Stance RDL (3 x 10): never tried these before 1) 115x10 2) 135x10 3) 135x10 Short on time today-stupid assembly schedule

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 1/31/12 at 11:45am
	1/31/12 Last week of 5's wave Incline treadmill ~10 min. Roll, static stretch lower (with bands), upper warm-up stick bands etc... Bench (working up to 270 x fail): 1) Bar x 15 2) 95 x 8 3) 135 x 8 4) 160 x 5 5) 190 x 3 6) 225 x 2 7) 240 x 1 8) 255 x 1 9) 240 x 1 10) 270 x 10 Straight leg sit-ups (5 x 10): Used black core ball on chest Blast strap rows (3 x fail with 3 sec. hold at top): 1) 8 2) 7 3) 6 Dips (3 x fail): 1) 15 2) 15 3) 12 Sledgehammer tire hits (3 x 10): 8lb. hammer single O.H.

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/02/12 at 1:22am
	2-1-12 Bike ~ 10 min. Roll, static stretch lower (with bands), dynamic lower and jump rope Deadlift (working up to 340 x fail): 1) 135 x 10 2) 185 x 6 3) 185 x 5 4) 200 x 5 5) 240 x 3 6) 280 x 2 7) 300 x 1 8) 320 x 1 9) 300 x 1 10) 340 x 10 Russian twists (5 x 10): Used black core ball on ground every rep 45 Back Ext. (4 x 10): 1) used bodyweight Sets 2-4 used Pro Mini band around neck Bulgarian Split Squats (4 x 10 *each leg): 1) B.W. x 10 Sets 2 & 3 used 30 lb. db 4) 35 lb. db Box Jumps (4 x 2): 24" box

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/03/12 at 3:24am
	2-2-12 Incline tread ~5 min. Warm-up: Foam roll, dynamic upper warmup Strict Press (working up to 190 x fail): 1) bar x 12 2) 95 x 6 3) 95 x 6 4) 115 x 5 5) 135 x 3 6) 160 x 2 7) 170 x 1 8) 180 x 1 9) 170 x 1 10) 190 x 8 Hanging abs (5 x 10): Knees bent Pull Ups: 12 total (4 x 3) Tricep Pullovers (4 x 10): 1) 82lbs. 2) 92lbs. Sets 3 & 4 102lbs. Battle Ropes (4 x 20): Side

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/05/12 at 7:17am


sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/05/12 at 7:20am
	2/5/12 Bike ~10 min. Roll, static stretch lower (with bands), dynamic lower and jump rope Front squat (working up to 250 x fail): down to 12" box 1) Bar x 10 2) 95 x 6 3) 95 x 6 4) 150 x 5 5) 175 x 3 6) 205 x 2 7) 220 x 1 8) 235 x 1 9) 220 x 1 10) 250 x 10 Land Mines (5 x 10): 25 lbs. Split Stance RDL (4 x 10): 1) 115x10 2) 135x10 3) 135x10 4) 155 x 10

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/13/12 at 6:56am
	Took 1 week off completly (deload, life, etc..) Just started my 3's wave today. Incline treadmill ~7 min., jump rope Warm-up: Foam/PVC roll, band stretch (lower), dynamic upper using stick and bands Bench press (working sets of 7 x 3 @260): 1) Bar X 15 2) 95 x 10 3) 135 x 6 4) 185 x 6 5) 225 x 6 Sets 6-10 260 x 3 11) 260 x 10 Straight leg sit-ups (5x10): Used 25 lb. on chest Blast strap inverted rows (5 x fail, used O.H. grip): 1) 10 2) 10 3) 8 4) 8 5) 7 Dips (5 x fail): 1) 12 2) 12 3) 12 4) 12 5) 10 Sledgehammer tire hits (3 x 10): 1-hand overhead, 8lb. hammer

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/15/12 at 6:35am
	2/14/12 Bike ~10 min. Roll, static stretch lower (with bands), dynamic lower and jump rope Deadlift (working sets of 7 x 3 @ 320): 1) 135 x 8 2) 225 x 6 3) 275 x 5 Sets 4-9 320 x 3 10) 320 x 10 Standing barbell twists (5 x 10): 85lbs. *Did the last 3 things in a circuit fashion because of time Banded GM's. (4 x 10): Pro light band aroung neck 1-leg trap bar DL's (4 x 10): 1) 65 x 8 2) 85 x 6 3) 105 x 6 4) 105 x 6 Box Jumps (5 x 2): Body weight 24" box

Sean Betz Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic World Champ - ’08 Joined: 9/09/04 Status: Offline Points: 1036	Post Options Post Reply Quote Sean Betz Report Post Thanks(0) Quote Reply Posted: 2/15/12 at 7:51am
	I like the training log. I've contemplated the juggernaut type program. I may try it next off-season. Just didn't like the looks of the first block of 5x10 squats. Looks like your doing well with it.

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/15/12 at 8:02am
	Thanks, Sean. Yeah I am liking it so far. First time I have followed a pre-written workout in a while. To be honest I skipped over the 10's wave. Im with you it looked brutal, and the 8's wave was hard enough. I see that your headed outt here to CO again at the end of March, looking forward to the clinic.

Sean Betz Members Profile Send Private Message Find Members Posts Visit Members Homepage Add to Buddy List Postaholic World Champ - ’08 Joined: 9/09/04 Status: Offline Points: 1036	Post Options Post Reply Quote Sean Betz Report Post Thanks(0) Quote Reply Posted: 2/15/12 at 8:58am
	Smart man skipping the ten's. See you at the clinic in Colorado.

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/17/12 at 7:09am
	2-17-12 Incline tread ~5 min. Warm-up: Foam roll, dynamic upper warm-up Strict Press (7 X 3 @ 175): 1) bar x 15 2) 95 x 8 3) 135 x 6 Sets 4-9 175 x 3 10) 175 x 10 Hanging abs (5 x 10): Knees bent Pull Ups: 16 total Elbows out triceps ext. (5 x 10 standing db): 1) 25lbs. 2) 30lbs. 3) 30lbs. 4) 35lbs. 5) 35lbs. Battle Ropes (5 x 20): Random

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/21/12 at 12:40pm
	2/19/12 Bike ~10 min. Roll, static stretch lower (with bands), dynamic lower and jump rope Front squat (7 x 3 @240): 1) Bar x 10 2) 95 x 6 3) 135 x 6 4) 185 x 6 Sets 5-10 240 x 3 11) 240 x 10 Land Mines (5 x 10): 25 lbs. Split Stance RDL: 4 x 10 @ 115 Single leg press (x10): 1) 180 2) 230 3) 230 4) 280 2/21/12 Quick upper warm-up Bench Press (5 x 3 @285): 1) bar x 12 2) 95 x 10 3) 135 x 10 4) 185 x 8 5) 225 x 3 6) 240 x 1 7) 265 x 1 Sets 8-11 285 x 3 12) 285 x 10 Blast Strap rows: 3 x 8 bodyweight Dips: 3 x 10 bodyweight

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/22/12 at 8:03am
	2/22/12 Bike ~5 min. Roll, band stretch, dynamic lower Deadlift (1 X 1 @ 300, 1 X 1 @ 330, 5 X 3 @ 350): 1) 135 x 8 2) 185 X 6 3) 225 X 6 4) 300 X 1 5) 330 X 1 Sets 6-9 350 X 3 10) 350 X 8 Planks 5 X 25 sec. Yep, they still suck. Shaking and feelings of eye balls popping out. That was all the time I had, Drs. appt. went longer than expected.

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/23/12 at 10:41am
	Incline tread ~5 min. Warm-up: Foam roll, dynamic upper warm-up, jump rope, db work Strict Press (1 x 1 @ 165, 1 x 1 & 180, 5 x 3 @ 190): 1) bar x 15 2) 95 x 8 3) 115 x 6 4) 165 x 1 5) 180 x 1 Sets 6-9 190 x 3 10) 190 x 7 Hanging abs (5 x 10): Knees bent Pull Ups: 16 total Elbows out triceps ext. (5 x 10 standing db): 1) 30lbs. 2) 35lbs. 3) 35lbs. 4) 40lbs. 5) 40lbs.

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/26/12 at 10:38am
	2/26/12 Bike ~10 min. Roll, static stretch lower (with bands), dynamic lower and jump rope Front squat (1 x 1 @ 225, 1 x 1 @ 250, 5 x 3 @ 265): 1) Bar x 10 2) 95 x 8 3) 135 x 6 4) 185 x 6 5) 225 x 1 6) 250 x 1 Sets 7-10 265 x 3 11) 265 x 8 Land Mines (5 x 10): 35 lbs. Split Stance RDL: 1) 115 x 8 2) 135 x 8 3) 155 x 8 4) 175 x 8 Single leg press (x10): 1) 140 2) 180 3) 230 4) 230

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/27/12 at 10:11am
	2/27/12 Incline treadmill ~5 min Warm-up: Foam/PVC roll, band stretch (lower), dynamic upper using stick and bands & Jump Rope Bench press (working up to 310 x fail): 1) Bar x 12 2) 95 x 10 3) 135 x 10 4) 175 x 5 5) 205 x 3 6) 240 x 2 7) 260 x 1 8) 275 x 1 9) 295 x 1 10 310 x 9 Straight leg sit-ups (5x10): Used 18 lb. med. ball on chest Blast strap inverted rows (5 x fail, used neutral grip): 1) 8 bodyweight 2) 8 3) 8 4) 6 5) 6 *pretty pathetic Dips (5 x fail): 5 x 10 Sledgehammer tire hits (5 x 20): 1-hand mini strikes getting the forearm swole

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 2/28/12 at 10:41am
	2/28/12 Bike ~10 min. Roll, static stretch lower (with bands), dynamic lower and jump rope Deadlift (working to 385 x fail): 1) 135 x 8 2) 185 x 6 3) 215 x 5 4) 255 x 3 5) 300 x 2 6) 320 x 1 7) 340 x 1 8) 360 x 1 9) 385 x 10 (quickly followed by bending over and wheezing, all good da hood though) 4-pt. planks (5 x 25 sec.): *Did the last 3 things in a circuit fashion because of time 45 back ext. (3 x 10): set pads low 1-leg trap bar DL's (3 x 10): 1) 75 x 8 2) 75 x 8 3) 95 x 8 4) 95 x 8 Box Jumps (3 x 2): Body weight 24" box

sward Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 6/04/10 Location: Colorado, USA Status: Offline Points: 70	Post Options Post Reply Quote sward Report Post Thanks(0) Quote Reply Posted: 3/01/12 at 10:35am
	3-1-12 Incline tread ~5 min. Warm-up: Foam roll, dynamic upper warm-up, jump rope Strict Press (working up to 210 x fail): 1) bar x 12 2) 95 x 5 3) 95 x 5 4) 115 x 5 5) 140 x 3 6) 165 x 2 7) 175 x 1 8) 185 x 1 9) 200 x 1 10) 210 x 5 (wanted 6-7 range) Hanging abs (5 x 10): Knees bent Pull Ups: 20 total (5 x 4) Elbows out triceps extension (5 x 10): 1) 35 2) 40 3) 40 4) 45 5) 45