Silverback Mike

FitNotes Workout - Tuesday 15th November 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 - 315.0 lbs x 12 reps ** 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 ** 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 ** Calf Raises ** - 15 reps ** Crunch ** - 12 reps - 12 reps - 12 reps - 12 reps - 12 reps ** Power Clean ** - 65.0 lbs x 5 reps - 85.0 lbs x 5 reps [PR] - 115.0 lbs x 4 reps [PR] - 135.0 lbs x 3 reps - 165.0 lbs x 3 reps [PR] - 185.0 lbs x 2 reps [PR]

FitNotes Workout - Monday 14th November 2016 ** Incline Barbell Bench Press ** - 95.0 lbs x 12 reps - 115.0 lbs x 10 reps - 135.0 lbs x 8 reps - 155.0 lbs x 6 reps - 115.0 lbs x 12 reps ** Cable Crossover ** - 50.0 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 ** Lateral Dumbbell Raise ** - 25.0 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 ** 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 ** Dumbbell Kickbacks ** - 20.0 lbs x 12 reps [Cable with 30lbs] ** Barbell 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 - 35.0 lbs x 12 reps ** Reverse Barbell Curl ** - 20.0 lbs x 12 reps [PR]