Silverback Mike

FitNotes Workout - Tuesday 30th August 2016 ** Overhead Press ** - 65.0 lbs x 15 reps - 75.0 lbs x 12 reps - 85.0 lbs x 10 reps - 95.0 lbs x 8 reps - 105.0 lbs x 6 reps ** Lateral Dumbbell Raise ** - 15.0 lbs x 12 reps - 15.0 lbs x 12 reps - 20.0 lbs x 8 reps - 20.0 lbs x 8 reps ** Upright Barbell Rows ** - 50.0 lbs x 12 reps - 60.0 lbs x 10 reps - 70.0 lbs x 8 reps - 80.0 lbs x 8 reps ** Bentover Dumbbell Reverse Fly ** - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps ** Reverse Upright Row ** - 50.0 lbs x 12 reps - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps ** Alternating Dumbbell Front Raises ** - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps ** Barbell Shrug ** - 95.0 lbs x 15 reps - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps - 175.0 lbs x 10 reps

FitNotes Workout - Monday 29th August 2016 ** Lat Pulldown ** - 105.0 lbs x 20 reps - 105.0 lbs x 20 reps - 105.0 lbs x 20 reps - 105.0 lbs x 20 reps ** Incline Barbell Bench Press ** - 105.0 lbs x 15 reps - 125.0 lbs x 12 reps - 145.0 lbs x 10 reps - 165.0 lbs x 8 reps ** Barbell Row ** - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps - 175.0 lbs x 8 reps ** Flat Dumbbell Bench Press ** - 55.0 lbs x 12 reps - 60.0 lbs x 10 reps - 65.0 lbs x 8 reps - 70.0 lbs x 8 reps ** Dumbell Pullovers ** - 20.0 lbs x 10 reps - 25.0 lbs x 10 reps - 30.0 lbs x 10 reps - 35.0 lbs x 10 reps ** Landmine Press ** - 70.0 lbs x 10 reps - 70.0 lbs x 10 reps - 70.0 lbs x 10 reps - 70.0 lbs x 10 reps ** Single Arm Dumbbell Row ** - 35.0 lbs x 12 reps - 40.0 lbs x 10 reps - 45.0 lbs x 8 reps - 50.0 lbs x 8 reps ** Chest Dips (Machine) ** - 105.0 lbs x 12 reps - 120.0 lbs x 10 reps - 135.0 lbs x 8 reps - 135.0 lbs x 8 reps

FitNotes Workout - Friday 26th August 2016 ** Incline Dumbbells Fly w/Close Press ** - 15.0 lbs x 12 reps - 17.5 lbs x 10 reps - 20.0 lbs x 8 reps - 25.0 lbs x 6 reps ** Flat Barbell Bench Press ** - 135.0 lbs x 12 reps - 155.0 lbs x 10 reps - 175.0 lbs x 8 reps - 200.0 lbs x 6 reps ** Underhand Cable Fly ** - 20.0 lbs x 12 reps - 22.5 lbs x 10 reps - 22.5 lbs x 10 reps - 22.5 lbs x 10 reps ** Decline Dumbbell Press ** - 50.0 lbs x 10 reps - 55.0 lbs x 10 reps - 60.0 lbs x 10 reps - 65.0 lbs x 10 reps ** EZ-Bar Skullcrusher ** - 45.0 lbs x 12 reps - 55.0 lbs x 10 reps - 65.0 lbs x 8 reps - 75.0 lbs x 6 reps ** Rope Extensions ** - 110.0 lbs x 10 reps - 120.0 lbs x 10 reps - 130.0 lbs x 10 reps ** Bench Dips ** - 10 reps - 8 reps - 8 reps

FitNotes Workout - Thursday 25th August 2016 ** Deadlift ** - 135.0 lbs x 12 reps - 185.0 lbs x 10 reps - 225.0 lbs x 8 reps - 245.0 lbs x 6 reps ** Seated Cable Row ** - 120.0 lbs x 12 reps - 130.0 lbs x 10 reps - 140.0 lbs x 8 reps - 150.0 lbs x 8 reps ** Straight Arm Pull Down ** - 100.0 lbs x 12 reps - 110.0 lbs x 12 reps - 120.0 lbs x 12 reps - 130.0 lbs x 12 reps ** Underhand Pulldowns ** - 100.0 lbs x 12 reps - 110.0 lbs x 10 reps - 120.0 lbs x 10 reps - 130.0 lbs x 10 reps ** Barbell Curl ** - 40.0 lbs x 12 reps - 50.0 lbs x 10 reps - 65.0 lbs x 8 reps - 75.0 lbs x 6 reps ** Dumbbell Bi-lateral Hammer Curls ** - 30.0 lbs x 10 reps - 35.0 lbs x 10 reps - 40.0 lbs x 10 reps ** Dumbbell Concentration Curl ** - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps

FitNotes Workout - Wednesday 24th August 2016 ** Overhead Press ** - 65.0 lbs x 15 reps - 75.0 lbs x 12 reps - 85.0 lbs x 10 reps - 95.0 lbs x 8 reps - 105.0 lbs x 6 reps ** Lateral Dumbbell Raise ** - 15.0 lbs x 12 reps - 15.0 lbs x 10 reps - 20.0 lbs x 8 reps - 20.0 lbs x 8 reps ** Upright Barbell Rows ** - 50.0 lbs x 12 reps - 60.0 lbs x 10 reps - 70.0 lbs x 8 reps - 80.0 lbs x 8 reps ** Bentover Dumbbell Reverse Fly ** - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps ** Reverse Upright Row ** - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps ** Alternating Dumbbell Front Raises ** - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps ** Barbell Shrug ** - 95.0 lbs x 15 reps - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps - 175.0 lbs x 8 reps

FitNotes Workout - Tuesday 23rd August 2016 ** Leg Press ** - 225.0 lbs x 20 reps - 245.0 lbs x 12 reps - 335.0 lbs x 10 reps - 425.0 lbs x 8 reps - 515.0 lbs x 4 reps ** Romanian Deadlift ** - 70.0 lbs x 12 reps - 80.0 lbs x 10 reps - 90.0 lbs x 8 reps - 100.0 lbs x 8 reps ** Leg Extension Machine ** - 70.0 lbs x 12 reps - 85.0 lbs x 12 reps - 100.0 lbs x 12 reps ** Seated Leg Curl Machine ** - 120.0 lbs x 12 reps - 130.0 lbs x 12 reps - 130.0 lbs x 12 reps ** Seated Calf Raise Machine ** - 80.0 lbs x 20 reps - 100.0 lbs x 15 reps - 120.0 lbs x 12 reps - 140.0 lbs x 10 reps - 160.0 lbs x 10 reps

FitNotes Workout - Monday 22nd August 2016 ** Lat Pulldown ** - 105.0 lbs x 20 reps - 105.0 lbs x 20 reps - 105.0 lbs x 20 reps - 105.0 lbs x 20 reps ** Incline Barbell Bench Press ** - 105.0 lbs x 15 reps - 125.0 lbs x 12 reps - 145.0 lbs x 10 reps - 165.0 lbs x 8 reps ** Barbell Row ** - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps - 175.0 lbs x 8 reps ** Flat Dumbbell Bench Press ** - 55.0 lbs x 12 reps - 60.0 lbs x 10 reps - 65.0 lbs x 8 reps - 70.0 lbs x 8 reps ** Dumbell Pullovers ** - 20.0 lbs x 10 reps - 25.0 lbs x 10 reps - 30.0 lbs x 10 reps - 35.0 lbs x 10 reps ** Landmine Press ** - 70.0 lbs x 10 reps - 70.0 lbs x 10 reps - 70.0 lbs x 10 reps - 70.0 lbs x 10 reps

FitNotes Workout - Saturday 20th August 2016 ** Leg Press ** - 245.0 lbs x 20 reps - 335.0 lbs x 12 reps - 425.0 lbs x 10 reps - 515.0 lbs x 8 reps - 605.0 lbs x 6 reps ** Dumbbell Romanian Deadlifts ** - 15.0 lbs x 10 reps - 20.0 lbs x 10 reps - 22.5 lbs x 10 reps - 27.5 lbs x 10 reps ** Seated Calf Raise Machine ** - 100.0 lbs x 15 reps - 140.0 lbs x 12 reps - 160.0 lbs x 10 reps - 180.0 lbs x 10 reps - 200.0 lbs x 10 reps ** Seated Leg Curl Machine ** - 120.0 lbs x 10 reps - 130.0 lbs x 10 reps - 140.0 lbs x 10 reps - 150.0 lbs x 10 reps

FitNotes Workout - Friday 19th August 2016 ** Incline Dumbbells Fly w/Close Press ** - 15.0 lbs x 12 reps - 17.5 lbs x 10 reps - 20.0 lbs x 8 reps - 22.5 lbs x 6 reps ** Flat Barbell Bench Press ** - 135.0 lbs x 12 reps - 155.0 lbs x 10 reps - 175.0 lbs x 8 reps - 195.0 lbs x 6 reps ** Underhand Cable Fly ** - 10.0 lbs x 12 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps ** Decline Dumbbell Press ** - 35.0 lbs x 10 reps - 45.0 lbs x 10 reps - 55.0 lbs x 10 reps - 65.0 lbs x 10 reps ** EZ-Bar Skullcrusher ** - 45.0 lbs x 12 reps - 55.0 lbs x 10 reps - 55.0 lbs x 8 reps - 55.0 lbs x 6 reps ** Rope Extensions ** - 100.0 lbs x 10 reps - 100.0 lbs x 10 reps - 120.0 lbs x 15 reps

FitNotes Workout - Thursday 18th August 2016 ** Deadlift ** - 135.0 lbs x 12 reps - 185.0 lbs x 10 reps - 225.0 lbs x 8 reps - 250.0 lbs x 6 reps - 275.0 lbs x 2 reps ** Seated Cable Row ** - 105.0 lbs x 12 reps - 120.0 lbs x 10 reps - 135.0 lbs x 8 reps - 150.0 lbs x 8 reps ** Straight Arm Pull Down ** - 100.0 lbs x 12 reps - 110.0 lbs x 12 reps - 120.0 lbs x 12 reps - 130.0 lbs x 12 reps ** Underhand Pulldowns ** - 40.0 lbs x 10 reps - 70.0 lbs x 10 reps - 90.0 lbs x 10 reps - 120.0 lbs x 10 reps ** Barbell Curl ** - 45.0 lbs x 12 reps - 50.0 lbs x 10 reps - 60.0 lbs x 8 reps - 70.0 lbs x 6 reps ** Dumbbell Bi-lateral Hammer Curls ** - 30.0 lbs x 10 reps - 35.0 lbs x 10 reps - 40.0 lbs x 10 reps ** Dumbbell Concentration Curl ** - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps

FitNotes Workout - Wednesday 17th August 2016 ** Overhead Press ** - 65.0 lbs x 15 reps - 75.0 lbs x 12 reps - 85.0 lbs x 10 reps - 95.0 lbs x 8 reps - 105.0 lbs x 6 reps ** Lateral Dumbbell Raise ** - 15.0 lbs x 12 reps - 15.0 lbs x 10 reps - 20.0 lbs x 8 reps - 20.0 lbs x 8 reps ** Upright Barbell Rows ** - 50.0 lbs x 12 reps - 60.0 lbs x 10 reps - 70.0 lbs x 8 reps - 80.0 lbs x 8 reps ** Bentover Dumbbell Reverse Fly ** - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps ** Reverse Upright Row ** - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps ** Alternating Dumbbell Front Raises ** - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps ** Barbell Shrug ** - 95.0 lbs x 15 reps - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps - 175.0 lbs x 8 reps

FitNotes Workout - Tuesday 16th August 2016 ** Leg Press ** - 225.0 lbs x 20 reps - 245.0 lbs x 12 reps - 335.0 lbs x 10 reps - 425.0 lbs x 8 reps - 515.0 lbs x 4 reps ** Romanian Deadlift ** - 70.0 lbs x 12 reps - 80.0 lbs x 10 reps - 90.0 lbs x 8 reps - 100.0 lbs x 8 reps ** Leg Extension Machine ** - 70.0 lbs x 12 reps - 70.0 lbs x 12 reps - 70.0 lbs x 12 reps ** Seated Leg Curl Machine ** - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps ** Seated Calf Raise Machine ** - 80.0 lbs x 20 reps - 100.0 lbs x 15 reps - 120.0 lbs x 12 reps - 140.0 lbs x 10 reps - 160.0 lbs x 8 reps

FitNotes Workout - Monday 15th August 2016 ** Lat Pulldown ** - 105.0 lbs x 20 reps - 105.0 lbs x 20 reps - 105.0 lbs x 20 reps - 105.0 lbs x 20 reps ** Incline Barbell Bench Press ** - 105.0 lbs x 15 reps - 125.0 lbs x 12 reps - 145.0 lbs x 10 reps - 165.0 lbs x 8 reps ** Barbell Row ** - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps - 175.0 lbs x 8 reps ** Flat Dumbbell Bench Press ** - 45.0 lbs x 12 reps - 50.0 lbs x 10 reps - 55.0 lbs x 8 reps - 60.0 lbs x 8 reps ** Dumbell Pullovers ** - 20.0 lbs x 10 reps - 25.0 lbs x 10 reps - 30.0 lbs x 10 reps - 35.0 lbs x 10 reps ** Landmine Press ** - 45.0 lbs x 10 reps - 70.0 lbs x 10 reps - 90.0 lbs x 10 reps - 115.0 lbs x 10 reps

FitNotes Workout - Sunday 14th August 2016 ** Deadlift ** - 135.0 lbs x 10 reps - 185.0 lbs x 10 reps - 205.0 lbs x 8 reps - 225.0 lbs x 6 reps - 275.0 lbs x 3 reps - 295.0 lbs x 1 rep - 315.0 lbs x 1 rep

FitNotes Workout - Friday 12th August 2016 ** Leg Press ** - 245.0 lbs x 12 reps - 335.0 lbs x 10 reps - 425.0 lbs x 8 reps - 515.0 lbs x 6 reps - 605.0 lbs x 4 reps ** Hip Extensions ** - 12 reps - 12 reps - 12 reps - 12 reps ** Pallof Press ** - 40.0 lbs x 12 reps - 50.0 lbs x 12 reps - 60.0 lbs x 12 reps - 70.0 lbs x 12 reps ** Single Leg Romanian Deadlift ** - 12.5 lbs x 12 reps - 15.0 lbs x 10 reps - 17.5 lbs x 9 reps - 20.0 lbs x 8 reps ** Hyperextentions ** - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps

FitNotes Workout - Thursday 11th August 2016 ** Overhead Barbell Extension ** - 40.0 lbs x 15 reps - 50.0 lbs x 12 reps - 60.0 lbs x 10 reps - 70.0 lbs x 8 reps ** Barbell Curl ** - 45.0 lbs x 12 reps - 50.0 lbs x 10 reps - 60.0 lbs x 9 reps - 70.0 lbs x 6 reps ** Rope Extensions ** - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps ** Dumbbell Bi-lateral Hammer Curls ** - 25.0 lbs x 12 reps - 30.0 lbs x 10 reps - 35.0 lbs x 8 reps - 40.0 lbs x 8 reps ** Chest Dips (Machine) ** - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps ** Dumbbell Concentration Curl ** - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps

FitNotes Workout - Wednesday 10th August 2016 ** Bradford Press ** - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps ** Arnold Dumbbell Press ** - 35.0 lbs x 12 reps - 40.0 lbs x 10 reps - 45.0 lbs x 8 reps - 50.0 lbs x 8 reps ** Single Cable Lat Raise ** - 30.0 lbs x 15 reps - 30.0 lbs x 15 reps - 30.0 lbs x 15 reps - 30.0 lbs x 15 reps ** Cable Face Pull ** - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps ** Barbell Front Raise ** - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps ** Dumbbell Shrug ** - 100.0 lbs x 10 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps

FitNotes Workout - Tuesday 9th August 2016 ** Leg Press ** - 225.0 lbs x 12 reps - 315.0 lbs x 10 reps - 405.0 lbs x 8 reps - 495.0 lbs x 6 reps - 585.0 lbs x 4 reps ** Romanian Deadlift ** - 55.0 lbs x 12 reps - 65.0 lbs x 10 reps - 75.0 lbs x 8 reps - 85.0 lbs x 6 reps ** Hamstring Curls ** - 115.0 lbs x 12 reps - 120.0 lbs x 12 reps - 125.0 lbs x 12 reps ** Seated Calf Raise Machine ** - 100.0 lbs x 12 reps - 100.0 lbs x 10 reps - 100.0 lbs x 10 reps - 100.0 lbs x 10 reps - 100.0 lbs x 10 reps ** Oblique Bends ** - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps

FitNotes Workout - Monday 8th August 2016 ** Flat Barbell Bench Press ** - 135.0 lbs x 12 reps - 155.0 lbs x 10 reps - 185.0 lbs x 8 reps - 205.0 lbs x 4 reps - 225.0 lbs x 1 rep ** Lat Pulldown ** - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps ** Incline Barbell Bench Press ** - 95.0 lbs x 15 reps - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps ** Straight Arm Pull Down ** - 100.0 lbs x 12 reps - 120.0 lbs x 12 reps - 130.0 lbs x 12 reps - 140.0 lbs x 12 reps ** Cable Crossover ** - 55.0 lbs x 10 reps - 55.0 lbs x 10 reps - 55.0 lbs x 10 reps - 55.0 lbs x 10 reps ** Barbell Row ** - 95.0 lbs x 12 reps - 115.0 lbs x 10 reps - 135.0 lbs x 8 reps - 155.0 lbs x 6 reps

FitNotes Workout - Sunday 7th August 2016 ** Deadlift ** - 135.0 lbs x 10 reps - 185.0 lbs x 10 reps - 205.0 lbs x 8 reps - 225.0 lbs x 6 reps - 245.0 lbs x 5 reps - 275.0 lbs x 3 reps - 295.0 lbs x 2 reps - 315.0 lbs x 1 rep - 335.0 lbs x 1 rep

FitNotes Workout - Thursday 4th August 2016 ** EZ-Bar Skullcrusher ** - 60.0 lbs x 15 reps - 65.0 lbs x 12 reps - 70.0 lbs x 10 reps - 75.0 lbs x 8 reps ** Barbell Curl ** - 45.0 lbs x 12 reps - 55.0 lbs x 10 reps - 65.0 lbs x 8 reps - 75.0 lbs x 6 reps ** Rope Extensions ** - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps ** Dumbbell Bi-lateral Hammer Curls ** - 25.0 lbs x 12 reps - 30.0 lbs x 10 reps - 35.0 lbs x 8 reps - 40.0 lbs x 8 reps ** Chest Dips (Machine) ** - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps ** Dumbbell Concentration Curl ** - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps

FitNotes Workout - Wednesday 3rd August 2016 ** Bradford Press ** - 45.0 lbs x 12 reps - 45.0 lbs x 12 reps ** Arnold Dumbbell Press ** - 35.0 lbs x 12 reps - 40.0 lbs x 10 reps - 45.0 lbs x 8 reps - 50.0 lbs x 8 reps ** Single Cable Lat Raise ** - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps ** Cable Face Pull ** - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps ** Barbell Front Raise ** - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps ** Dumbbell Shrug ** - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps

FitNotes Workout - Tuesday 2nd August 2016 **Leg Press ** - 225.0 lbs x 12 reps - 315.0 lbs x 10 reps - 405.0 lbs x 8 reps - 495.0 lbs x 6 reps - 585.0 lbs x 4 reps ** Romanian Deadlift ** - 50.0 lbs x 12 reps - 60.0 lbs x 10 reps - 70.0 lbs x 4 reps - 80.0 lbs x 6 reps ** Hamstring Curls **  -115.0 lbs x 12 reps - 115.0 lbs x 12 reps - 115.0 lbs x 12 reps ** Seated Calf Raise Machine ** - 100.0 lbs x 10 reps - 100.0 lbs x 10 reps - 100.0 lbs x 10 reps - 100.0 lbs x 10 reps - 100.0 lbs x 10 reps ** Oblique Bends ** - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps

FitNotes Workout - Monday 1st August 2016 ** Flat Barbell Bench Press ** - 135.0 lbs x 12 reps - 155.0 lbs x 10 reps - 185.0 lbs x 8 reps - 205.0 lbs x 4 reps ** Lat Pulldown ** - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps ** Incline Barbell Bench Press ** - 95.0 lbs x 15 reps - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps ** Straight Arm Pull Down ** - 100.0 lbs x 12 reps - 110.0 lbs x 12 reps - 120.0 lbs x 12 reps - 130.0 lbs x 12 reps ** Cable Crossover ** - 50.0 lbs x 12 reps - 50.0 lbs x 12 reps - 50.0 lbs x 12 reps - 50.0 lbs x 12 reps ** Barbell Row ** - 95.0 lbs x 12 reps - 115.0 lbs x 10 reps - 135.0 lbs x 8 reps - 155.0 lbs x 6 reps