Silverback Mike

FitNotes Workout - Wednesday 28th September 2016 ** Leg Press ** - 260.0 lbs x 12 reps - 350.0 lbs x 10 reps - 440.0 lbs x 8 reps - 530.0 lbs x 6 reps - 350.0 lbs x 12 reps (Superset w/) ** Leg Extension Machine ** - 100.0 lbs x 12 reps ** Leg Curls ** - 120.0 lbs x 12 reps - 130.0 lbs x 10 reps - 140.0 lbs x 8 reps - 150.0 lbs x 6 reps - 130.0 lbs x 12 reps (Superset w/) ** Romanian Deadlift ** - 70.0 lbs x 12 reps ** Seated Calf Raise Machine ** - 140.0 lbs x 12 reps - 180.0 lbs x 10 reps - 200.0 lbs x 10 reps - 220.0 lbs x 6 reps - 200.0 lbs x 12 reps (Superset w/) ** Calf Raises ** - 15 reps ** Oblique Bends ** - 35.0 lbs x 12 reps - 45.0 lbs x 10 reps - 55.0 lbs x 8 reps - 65.0 lbs x 6 reps - 45.0 lbs x 12 reps (Superset w/) ** Crunch ** - 12 reps

FitNotes Workout - Monday 26th September 2016 ** 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 - 155.0 lbs x 12 reps (Superset w/) ** Flat Dumbbell Fly ** - 45.0 lbs x 12 reps ** Overhead Press ** - 75.0 lbs x 12 reps - 85.0 lbs x 10 reps - 95.0 lbs x 8 reps - 105.0 lbs x 6 reps - 95.0 lbs x 12 reps (Superset w/) ** Upright Barbell Rows ** - 50.0 lbs x 12 reps ** Lat Pulldown ** - 105.0 lbs x 12 reps - 120.0 lbs x 10 reps - 135.0 lbs x 8 reps - 150.0 lbs x 6 reps - 135.0 lbs x 12 reps (Superset w/) ** Seated Cable Row ** - 135.0 lbs x 12 reps ** Rope Extensions ** - 110.0 lbs x 12 reps - 120.0 lbs x 10 reps - 130.0 lbs x 8 reps - 140.0 lbs x 6 reps - 120.0 lbs x 12 reps (Superset w/) ** Overhead Barbell Extension ** - 50.0 lbs x 12 reps ** Dumbbell Hammer Curl ** - 30.0 lbs x 12 reps - 40.0 lbs x 10 reps - 45.0 lbs x 8 reps - 50.0 lbs x 6 reps - 35.0 lbs x 12 reps (Supers...

FitNotes Workout - Wednesday 21st September 2016 ** Leg Press ** - 250.0 lbs x 12 reps - 340.0 lbs x 10 reps - 430.0 lbs x 8 reps - 520.0 lbs x 6 reps - 340.0 lbs x 12 reps (Superset w/) ** Leg Extension Machine ** - 100.0 lbs x 12 reps ** Leg Curls ** - 120.0 lbs x 12 reps - 130.0 lbs x 10 reps - 140.0 lbs x 8 reps - 150.0 lbs x 6 reps - 130.0 lbs x 12 reps (Superset w/) ** Romanian Deadlift ** - 70.0 lbs x 12 reps  ** Seated Calf Raise Machine ** - 140.0 lbs x 12 reps - 160.0 lbs x 10 reps - 180.0 lbs x 10 reps - 200.0 lbs x 6 reps - 180.0 lbs x 12 reps (Superset w/ ) ** Calf Raises ** - 15 reps ** Oblique Bends ** - 35.0 lbs x 12 reps - 45.0 lbs x 10 reps - 55.0 lbs x 8 reps - 65.0 lbs x 6 reps - 45.0 lbs x 12 reps (Superset w/) ** Plank ** - 30 seconds

So my wife said she wants to try No Sugar, No Grains. Finally the support I've been waiting for. Day 1 down...

FitNotes Workout - Monday 19th September 2016 ** 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 - 155.0 lbs x 12 reps (Superset w/) ** Flat Dumbbell Press ** - 35.0 lbs x 12 reps ** Overhead Press ** - 75.0 lbs x 12 reps - 85.0 lbs x 10 reps - 95.0 lbs x 8 reps - 105.0 lbs x 6 reps - 95.0 lbs x 12 reps (Superset w/) ** Upright Barbell Rows ** - 50.0 lbs x 12 reps ** Lat Pulldown ** - 105.0 lbs x 12 reps - 120.0 lbs x 10 reps - 135.0 lbs x 8 reps - 150.0 lbs x 6 reps - 120.0 lbs x 12 reps (Superset w/) ** Seated Cable Row ** - 135.0 lbs x 12 reps ** Rope Extensions ** - 110.0 lbs x 12 reps - 120.0 lbs x 10 reps - 130.0 lbs x 8 reps - 140.0 lbs x 6 reps - 120.0 lbs x 12 reps (Superset w/) ** Overhead Barbell Extension ** - 50.0 lbs x 12 reps ** Dumbbell Hammer Curl ** - 30.0 lbs x 12 reps - 35.0 lbs x 10 reps - 40.0 lbs x 8 reps - 45.0 lbs x 6 reps - 35.0 lbs x 12 reps (Supe...

FitNotes Workout - Friday 16th September 2016 ** 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 - 155.0 lbs x 12 reps (Superset w/) ** Flat Dumbbell Fly ** - 25.0 lbs x 12 reps ** Overhead Press ** - 75.0 lbs x 12 reps - 85.0 lbs x 10 reps - 95.0 lbs x 8 reps - 105.0 lbs x 6 reps - 95.0 lbs x 12 reps (Superset w/) ** Upright Barbell Rows ** - 45.0 lbs x 20 reps ** Lat Pulldown ** - 105.0 lbs x 12 reps - 120.0 lbs x 10 reps - 135.0 lbs x 8 reps - 150.0 lbs x 6 reps - 120.0 lbs x 12 reps (Superset w/) ** Seated Cable Row ** - 135.0 lbs x 12 reps ** Rope Extensions ** - 110.0 lbs x 12 reps - 120.0 lbs x 10 reps - 130.0 lbs x 8 reps - 140.0 lbs x 6 reps - 120.0 lbs x 12 reps (Superset w/) ** Overhead Barbell Extension ** - 45.0 lbs x 12 reps ** Dumbbell Hammer Curl ** - 30.0 lbs x 12 reps - 35.0 lbs x 10 reps - 40.0 lbs x 8 reps - 45.0 lbs x 6 reps - 35.0 lbs x 12 reps (Supers...

FitNotes Workout - Thursday 15th September 2016 ** Leg Press ** - 250.0 lbs x 12 reps - 340.0 lbs x 10 reps - 430.0 lbs x 8 reps - 520.0 lbs x 6 reps - 340.0 lbs x 12 reps (Superset w/) ** Leg Extension Machine ** - 100.0 lbs x 12 reps ** Leg Curls ** - 120.0 lbs x 12 reps - 130.0 lbs x 10 reps - 140.0 lbs x 8 reps - 150.0 lbs x 6 reps - 130.0 lbs x 12 reps (Superset w/) ** Romanian Deadlift ** - 70.0 lbs x 12 reps ** Seated Calf Raise Machine ** - 140.0 lbs x 12 reps - 160.0 lbs x 10 reps - 180.0 lbs x 8 reps - 200.0 lbs x 6 reps - 180.0 lbs x 12 reps (Superset w/) ** Calf Raises ** - 15 reps ** Oblique Bends ** - 35.0 lbs x 12 reps - 45.0 lbs x 10 reps - 55.0 lbs x 8 reps - 65.0 lbs x 6 reps - 45.0 lbs x 12 reps (Superset w/) ** Plank ** - 30 secs

FitNotes Workout - Monday 12th September 2016 ** 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 - 155.0 lbs x 12 reps (Superset w/) ** Flat Dumbbell Fly ** - 25.0 lbs x 12 reps ** Overhead Press ** - 70.0 lbs x 12 reps - 80.0 lbs x 10 reps - 90.0 lbs x 8 reps - 100.0 lbs x 6 reps - 80.0 lbs x 12 reps (Superset w/) ** Upright Barbell Rows ** -50.0 lbs x 12 reps ** Lat Pulldown ** - 105.0 lbs x 12 reps - 120.0 lbs x 10 reps - 135.0 lbs x 8 reps - 150.0 lbs x 6 reps - 120.0 lbs x 12 reps (Superset w/) ** Seated Cable Row ** - 135.0 lbs x 12 reps ** Rope Extensions ** - 110.0 lbs x 12 reps - 120.0 lbs x 10 reps - 130.0 lbs x 8 reps - 140.0 lbs x 6 reps - 120.0 lbs x 12 reps (Superset w/) ** Overhead Barbell Extension ** - 50.0 lbs x 12 reps ** Dumbbell Hammer Curl ** - 30.0 lbs x 12 reps - 35.0 lbs x 10 reps - 40.0 lbs x 8 reps - 45.0 lbs x 6 reps - 35.0 lbs x 12 reps (Superse...

FitNotes Workout - Thursday 8th September 2016 ** Leg Press ** - 250.0 lbs x 12 reps - 340.0 lbs x 10 reps - 430.0 lbs x 8 reps - 520.0 lbs x 6 reps - 340.0 lbs x 12 reps (Superset w/) ** Leg Extension Machine ** - 100.0 lbs x 12 reps ** Leg Curls ** - 120.0 lbs x 12 reps - 130.0 lbs x 10 reps - 140.0 lbs x 8 reps - 150.0 lbs x 6 reps - 130.0 lbs x 12 reps (Superset w/) ** Romanian Deadlift ** - 70.0 lbs x 12 reps ** Seated Calf Raise Machine ** - 140.0 lbs x 12 reps - 160.0 lbs x 10 reps - 180.0 lbs x 8 reps - 200.0 lbs x 6 reps - 180.0 lbs x 12 reps (Superset w/) ** Calf Raises ** - 15 reps ** Oblique Bends ** - 35.0 lbs x 12 reps - 45.0 lbs x 10 reps - 55.0 lbs x 8 reps - 65.0 lbs x 6 reps - 45.0 lbs x 12 reps (Superset w/) ** Plank ** - 30 Secs

FitNotes Workout - Tuesday 6th September 2016 ** 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 - 155.0 lbs x 12 reps (Superset w/) ** Flat Dumbbell Fly ** - 25.0 lbs x 12 reps ** Overhead Press ** - 70.0 lbs x 12 reps - 80.0 lbs x 10 reps - 90.0 lbs x 8 reps - 100.0 lbs x 6 reps - 80.0 lbs x 12 reps (Superset w/) ** Upright Barbell Rows ** - 50.0 lbs x 12 reps ** Lat Pulldown ** - 105.0 lbs x 12 reps - 120.0 lbs x 10 reps - 135.0 lbs x 8 reps - 150.0 lbs x 6 reps - 120.0 lbs x 12 reps (Superset w/) ** Seated Cable Row ** - 135.0 lbs x 12 reps ** Rope Extensions ** - 110.0 lbs x 12 reps - 120.0 lbs x 10 reps - 130.0 lbs x 8 reps - 140.0 lbs x 6 reps - 120.0 lbs x 12 reps (Superset w/) ** Overhead Barbell Extension ** - 50.0 lbs x 12 reps ** Dumbbell Hammer Curl ** - 30.0 lbs x 12 reps - 35.0 lbs x 10 reps - 40.0 lbs x 8 reps - 45.0 lbs x 6 reps - 35.0 lbs x 12 reps (Supers...

FitNotes Workout - Friday 2nd September 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 - 27.5 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 - 205.0 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 12 reps - 55.0 lbs x 10 reps - 60.0 lbs x 8 reps - 70.0 lbs x 10 reps ** EZ-Bar Skullcrusher ** - 45.0 lbs x 12 reps - 55.0 lbs x 10 reps - 75.0 lbs x 8 reps - 85.0 lbs x 6 reps ** Rope Extensions ** - 110.0 lbs x 15 reps - 120.0 lbs x 15 reps - 140.0 lbs x 15 reps

FitNotes Workout - Thursday 1st September 2016 ** Seated Cable Row ** - 120.0 lbs x 12 reps - 135.0 lbs x 10 reps - 150.0 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 ** - 105.0 lbs x 12 reps - 120.0 lbs x 10 reps - 120.0 lbs x 10 reps - 135.0 lbs x 8 reps ** Barbell Curl ** - 40.0 lbs x 12 reps - 55.0 lbs x 10 reps - 60.0 lbs x 8 reps - 65.0 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