Silverback Mike

FitNotes Workout - Monday 31st October 2016 ** Incline Barbell Bench Press ** - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps - 175.0 lbs x 6 reps - 135.0 lbs x 8 reps ** Seated Dumbbell Press ** - 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/) ** Lateral Dumbbell Raise ** - 20.0 lbs x 12 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 6 reps - 120.0 lbs x 12 reps (Superset w/) ** Lat Pulldown ** - 120.0 lbs x 12 reps ** V-Bar Push Down ** - 130.0 lbs x 12 reps - 140.0 lbs x 10 reps - 150.0 lbs x 8 reps - 160.0 lbs x 6 reps - 160.0 lbs x 12 reps [PR] (Superset w/) ** Dumbbell Kickbacks ** - 20.0 lbs x 12 reps ** EZ-Bar Curl ** - 25.0 lbs x 12 reps - 35.0 lbs x 10 reps - 45.0 lbs x 8 reps - 55.0 lbs x 6 reps - 45.0 lbs x 12 reps (Superset w/) ** Dumbbell Bi-lateral Hammer Curls ** - 35.0 lbs x 12 re...

FitNotes Workout - Wednesday 26th October 2016 ** Leg Press ** - 275.0 lbs x 12 reps - 365.0 lbs x 10 reps - 455.0 lbs x 8 reps - 545.0 lbs x 6 reps - 365.0 lbs x 12 reps [PR] (Superset w/) ** Leg Extension Machine ** - 100.0 lbs x 12 reps ** Leg Curls ** - 120.0 lbs x 12 reps [Add 5 lbs next time to all weights] - 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 ** - 160.0 lbs x 12 reps - 180.0 lbs x 10 reps - 200.0 lbs x 8 reps - 220.0 lbs x 6 reps - 200.0 lbs x 12 reps (Superset w/) ** Calf Raises ** - 15 reps ** Crunch ** - 12 reps - 12 reps - 12 reps - 12 reps [Cramped up] - 12 reps [Cramped up]

FitNotes Workout - Monday 24th October 2016 ** Incline Barbell Bench Press ** - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps - 175.0 lbs x 5 reps - 135.0 lbs x 9 reps (Superset w/) ** Incline Dumbbell Bench Press ** - 45.0 lbs x 12 reps ** Seated Dumbbell Press ** - 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/) ** Lateral Dumbbell Raise ** - 20.0 lbs x 12 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 6 reps - 120.0 lbs x 12 reps (Superset w/) ** Hyperextentions ** - 12 reps ** V-Bar Push Down ** - 130.0 lbs x 12 reps - 140.0 lbs x 10 reps - 150.0 lbs x 8 reps - 160.0 lbs x 6 reps - 150.0 lbs x 12 reps (Superset w/) ** Dumbbell Kickbacks ** - 20.0 lbs x 12 reps ** EZ-Bar Curl ** - 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/) ...

FitNotes Workout - Wednesday 19th October 2016 ** Leg Press ** - 270.0 lbs x 12 reps - 360.0 lbs x 10 reps - 450.0 lbs x 8 reps - 540.0 lbs x 6 reps - 360.0 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 ** - 160.0 lbs x 12 reps - 180.0 lbs x 10 reps - 200.0 lbs x 8 reps - 220.0 lbs x 6 reps - 200.0 lbs x 12 reps (Superset w/) ** Calf Raises ** - 15 reps **Crunches** - 12 reps - 12 reps - 12 reps - 12 reps - 12 reps

FitNotes Workout - Monday 17th October 2016 ** Incline Barbell Bench Press ** - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps - 175.0 lbs x 6 reps [PR] - 135.0 lbs x 12 reps [PR] (Superset w/) ** Incline Dumbbell Bench Press ** - 45.0 lbs x 12 reps [PR] ** Seated Dumbbell Press ** - 35.0 lbs x 12 reps - 45.0 lbs x 10 reps - 55.0 lbs x 8 reps [PR] - 65.0 lbs x 6 reps [PR] - 45.0 lbs x 12 reps [PR] (Superset w/) ** Lateral Dumbbell Raise ** - 20.0 lbs x 12 reps [PR] ** 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 6 reps - 120.0 lbs x 12 reps (Superset w/) ** Hyperextentions ** - 12 reps ** Straight Bar Push Down ** - 120.0 lbs x 12 reps - 140.0 lbs x 10 reps - 150.0 lbs x 8 reps - 160.0 lbs x 6 reps [PR] - 150.0 lbs x 12 reps [PR] (Superset w/) ** Dumbbell Kickbacks ** - 20.0 lbs x 12 reps [PR] ** EZ-Bar Curl ** - 35.0 lbs x 12 reps (Bar) - 45.0 lbs x 10 reps - 55.0 lbs x 8...

FitNotes Workout - Saturday 15th October 2016 ** Leg Press ** - 270.0 lbs x 12 reps - 360.0 lbs x 10 reps - 450.0 lbs x 8 reps - 540.0 lbs x 6 reps - 360.0 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 ** - 160.0 lbs x 12 reps - 180.0 lbs x 10 reps - 200.0 lbs x 8 reps - 220.0 lbs x 6 reps - 200.0 lbs x 12 reps (Superset w/) ** Calf Raises ** - 15 reps ** Crunch ** - 12 reps - 12 reps - 12 reps - 12 reps

FitNotes Workout - Wednesday 12th October 2016 ** 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 ** - 95.0 lbs x 12 reps ** Lat Pulldown ** - 120.0 lbs x 12 reps - 135.0 lbs x 10 reps - 150.0 lbs x 8 reps - 165.0 lbs x 6 reps - 135.0 lbs x 12 reps (Superset w/) ** Seated Cable Row ** - 135.0 lbs x 12 reps ** Rope Extensions ** - 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/) ** Overhead Barbell Extension ** - 70.0 lbs x 12 reps ** Dumbbell Hammer Curl ** - 35.0 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 (Superset w/) ** Dumbbell Concentration Curl ** - 35.0 lbs x 10 reps

FitNotes Workout - Tuesday 11th October 2016 ** Leg Press ** - 270.0 lbs x 12 reps - 360.0 lbs x 10 reps - 450.0 lbs x 8 reps - 540.0 lbs x 6 reps - 360.0 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 ** - 160.0 lbs x 12 reps - 180.0 lbs x 10 reps - 200.0 lbs x 8 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 (Superset w/) ** Crunch ** - 12 reps - 12 reps

FitNotes Workout - Wednesday 5th October 2016 ** 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 ** - 95.0 lbs x 12 reps ** Lat Pulldown ** - 120.0 lbs x 12 reps - 135.0 lbs x 10 reps - 150.0 lbs x 8 reps - 165.0 lbs x 6 reps - 135.0 lbs x 12 reps (Superset w/) ** Seated Cable Row ** - 135.0 lbs x 12 reps ** Rope Extensions ** - 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/) ** Overhead Barbell Extension ** - 70.0 lbs x 12 reps ** Dumbbell Hammer Curl ** - 35.0 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 8 reps (Superset w/) ** Dumbbell Concentration Curl ** - 30.0 lbs x 10 reps

FitNotes Workout - Tuesday 4th October 2016 ** Leg Press ** - 270.0 lbs x 12 reps - 360.0 lbs x 10 reps - 450.0 lbs x 8 reps - 540.0 lbs x 6 reps - 360.0 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 ** - 160.0 lbs x 12 reps - 180.0 lbs x 10 reps - 200.0 lbs x 8 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 (Superset w/) ** Crunch ** - 12 reps - 12 reps

FitNotes Workout - Monday 3rd October 2016 ** Flat Barbell Bench Press ** - 140.0 lbs x 12 reps - 160.0 lbs x 10 reps - 180.0 lbs x 8 reps - 200.0 lbs x 6 reps - 160.0 lbs x 12 reps (Superset w/) ** Flat Dumbbell Press ** - 45.0 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 - 90.0 lbs x 12 reps (Superset w/) ** Upright Barbell Rows ** - 60.0 lbs x 12 reps ** Lat Pulldown ** - 120.0 lbs x 12 reps - 135.0 lbs x 10 reps - 150.0 lbs x 8 reps - 165.0 lbs x 6 reps - 135.0 lbs x 12 reps (Superset w/) ** Seated Cable Row ** - 135.0 lbs x 12 reps ** Rope Extensions ** - 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/) ** Overhead Barbell Extension ** - 60.0 lbs x 12 reps ** Dumbbell Hammer Curl ** - 35.0 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 (Superse...