Silverback Mike

Thursday 29th December 2016 Body Weight: 300.0 lbs Total Volume: 12,600 lbs Total Sets: 21 Total Reps: 153 ** Overhead Press ** Total Volume: 3,580 lbs Total Sets: 4 Total Reps: 36 - 75.0 lbs x 12 reps - 95.0 lbs x 10 reps - 115.0 lbs x 8 reps [PR] - 135.0 lbs x 6 reps ** Upright Barbell Rows ** Total Volume: 2,960 lbs Total Sets: 4 Total Reps: 36 - 70.0 lbs x 12 reps - 80.0 lbs x 10 reps - 90.0 lbs x 8 reps - 100.0 lbs x 6 reps ** Power Clean ** Total Volume: 1,860 lbs Total Sets: 5 Total Reps: 15 - 95.0 lbs x 5 reps - 115.0 lbs x 4 reps - 135.0 lbs x 3 reps - 165.0 lbs x 2 reps - 190.0 lbs x 1 rep [PR] ** Lateral Dumbbell Raise ** Total Volume: 800 lbs Total Sets: 4 Total Reps: 32 - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps ** Cable Face Pull ** Total Volume: 3,400 lbs Total Sets: 4 Total Reps: 34 - 100.0 lbs x 8 reps - 100.0 lbs x 8 reps - 100.0 lbs x 8 reps - 100.0 lbs x 10 reps

Wednesday 28th December 2016 Body Weight: 300.0 lbs Total Volume: 31,650 lbs Total Sets: 26 Total Reps: 242 ** Leg Press ** - Total Volume: 13,050 lbs - Total Sets: 5 - Total Reps: 30 - 315.0 lbs x 10 reps - 405.0 lbs x 8 reps - 495.0 lbs x 6 reps - 585.0 lbs x 4 reps - 675.0 lbs x 2 reps ** Leg Extension Machine ** - Total Volume: 4,400 lbs - Total Sets: 4 - Total Reps: 36 - 110.0 lbs x 12 reps [PR] - 120.0 lbs x 10 reps [PR] - 130.0 lbs x 8 reps [PR] - 140.0 lbs x 6 reps [PR] ** Seated Leg Curl Machine ** - Total Volume: 4,400 lbs - Total Sets: 4 - Total Reps: 36 - 110.0 lbs x 12 reps - 120.0 lbs x 10 reps - 130.0 lbs x 8 reps - 140.0 lbs x 6 reps ** Seated Calf Raise Machine ** - Total Volume: 8,000 lbs - Total Sets: 4 - Total Reps: 40 - 200.0 lbs x 10 reps - 200.0 lbs x 10 reps - 200.0 lbs x 10 reps - 200.0 lbs x 10 reps ** Crunch Machine ** - Total Volume: 0 lbs - Total Sets: 5 - Total Reps: 60 - 12 reps - 12 reps - 12 reps - 12 ...

Tuesday 27th December 2016 Body Weight: 300.0 lbs Total Volume: 15,520 lbs Total Sets: 23 Total Reps: 183 ** Deadlift ** - Total Volume: 3,790 lbs - Total Sets: 5 - Total Reps: 15 - 225.0 lbs x 5 reps - 245.0 lbs x 4 reps - 265.0 lbs x 3 reps - 285.0 lbs x 2 reps - 320.0 lbs x 1 rep ** Underhand Barbell Row ** - Total Volume: 3,860 lbs - Total Sets: 4 - Total Reps: 36 - 95.0 lbs x 12 reps - 105.0 lbs x 10 reps - 115.0 lbs x 8 reps - 125.0 lbs x 6 reps ** Lat Pulldown ** - Total Volume: 4,320 lbs - Total Sets: 4 - Total Reps: 32 - 135.0 lbs x 8 reps - 135.0 lbs x 8 reps - 135.0 lbs x 8 reps - 135.0 lbs x 8 reps ** Single Arm Dumbbell Row ** - Total Volume: 1,600 lbs - Total Sets: 4 - Total Reps: 40 - 40.0 lbs x 10 reps - 40.0 lbs x 10 reps - 40.0 lbs x 10 reps - 40.0 lbs x 10 reps ** Incline Dumbell Curl ** - Total Volume: 600 lbs - Total Sets: 3 - Total Reps: 30 - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps ** EZ-Bar...

Monday 26th December 2016 Body Weight: 301.0 lbs Total Volume: 24,690 lbs Total Sets: 26 Total Reps: 235 ** Flat Barbell Bench Press ** - Total Volume: 6,250 lbs - Total Sets: 7 - Total Reps: 43 - 110.0 lbs x 12 reps - 130.0 lbs x 10 reps - 150.0 lbs x 8 reps - 170.0 lbs x 6 reps - 190.0 lbs x 4 reps - 210.0 lbs x 2 reps - 230.0 lbs x 1 rep ** Incline Barbell Bench Press ** - Total Volume: 4,180 lbs - Total Sets: 4 - Total Reps: 36 - 90.0 lbs x 12 reps [Dumbbells] - 110.0 lbs x 10 reps - 130.0 lbs x 8 reps - 160.0 lbs x 6 reps ** Cable Crossover ** - Total Volume: 1,760 lbs - Total Sets: 4 - Total Reps: 32 - 55.0 lbs x 8 reps - 55.0 lbs x 8 reps - 55.0 lbs x 8 reps - 55.0 lbs x 8 reps ** Chest Dips (Machine) ** - Total Volume: 6,300 lbs - Total Sets: 4 - Total Reps: 60 - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps ** Straight Bar Extensions ** - Total Volume: 5,600 lbs - Total Sets: 4 - Total Re...

Thursday 22nd December 2016 Body Weight: 301.0 lbs Total Volume: 12,885 lbs Total Sets: 21 Total Reps: 175 ** Overhead Press ** Total Volume: 3,280 lbs Total Sets: 4 Total Reps: 36 - 65.0 lbs x 12 reps - 85.0 lbs x 10 reps - 105.0 lbs x 8 reps [PR] - 135.0 lbs x 6 reps [PR] ** Upright Barbell Rows ** Total Volume: 2,640 lbs Total Sets: 4 Total Reps: 36 - 55.0 lbs x 12 reps - 70.0 lbs x 10 reps - 85.0 lbs x 8 reps - 100.0 lbs x 6 reps [PR] ** Lateral Dumbbell Raise ** Total Volume: 800 lbs Total Sets: 4 Total Reps: 40 - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps ** Cable Face Pull ** Total Volume: 4,320 lbs Total Sets: 4 Total Reps: 48 - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps ** Power Clean ** Total Volume: 1,845 lbs Total Sets: 5 Total Reps: 15 - 95.0 lbs x 5 reps - 115.0 lbs x 4 reps - 135.0 lbs x 3 reps - 160.0 lbs x 2 reps - 185.0 lbs x 1 rep

Wednesday 21st December 2016 Body Weight: 301.0 lbs Total Volume: 25,890 lbs Total Sets: 22 Total Reps: 202 ** Leg Press ** Total Volume: 13,050 lbs Total Sets: 5 Total Reps: 30 - 315.0 lbs x 10 reps - 405.0 lbs x 8 reps - 495.0 lbs x 6 reps - 585.0 lbs x 4 reps - 675.0 lbs x 2 reps ** Seated Leg Curl Machine ** Total Volume: 4,400 lbs Total Sets: 4 Total Reps: 36 - 110.0 lbs x 12 reps - 120.0 lbs x 10 reps - 130.0 lbs x 8 reps - 140.0 lbs x 6 reps ** Seated Calf Raise Machine ** Total Volume: 6,640 lbs Total Sets: 4 Total Reps: 36 - 160.0 lbs x 12 reps - 180.0 lbs x 10 reps - 200.0 lbs x 8 reps - 220.0 lbs x 6 reps ** Oblique Bends ** Total Volume: 1,800 lbs Total Sets: 4 Total Reps: 40 - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps ** Crunch Machine ** Total Volume: 0 lbs Total Sets: 5 Total Reps: 60 - 12 reps - 12 reps - 12 reps - 12 reps - 12 reps

Tuesday 20th December 2016 Body Weight: 297.3 lbs Total Volume: 17,035 lbs Total Sets: 23 Total Reps: 207 ** Deadlift ** Total Volume: 3,785 lbs Total Sets: 5 Total Reps: 15 - 225.0 lbs x 5 reps - 245.0 lbs x 4 reps - 265.0 lbs x 3 reps - 285.0 lbs x 2 reps - 315.0 lbs x 1 rep ** Underhand Barbell Row ** Total Volume: 3,860 lbs Total Sets: 4 Total Reps: 36 - 95.0 lbs x 12 reps - 105.0 lbs x 10 reps - 115.0 lbs x 8 reps - 125.0 lbs x 6 reps ** Lat Pulldown ** Total Volume: 5,760 lbs Total Sets: 4 Total Reps: 48 - 120.0 lbs x 12 reps [135 for 8 next week.] - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps ** Single Arm Dumbbell Row ** Total Volume: 1,680 lbs Total Sets: 4 Total Reps: 48 - 35.0 lbs x 12 reps - 35.0 lbs x 12 reps - 35.0 lbs x 12 reps - 35.0 lbs x 12 reps ** Incline Dumbell Curl ** Total Volume: 600 lbs Total Sets: 3 Total Reps: 30 - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps ** EZ-Bar Cur...

Monday 19th December 2016 Body Weight: 297.3 lbs Total Volume: 25,095 lbs Total Sets: 26 Total Reps: 261 ** Flat Barbell Bench Press ** Total Volume: 6,035 lbs Total Sets: 7 Total Reps: 43 - 105.0 lbs x 12 reps - 125.0 lbs x 10 reps - 145.0 lbs x 8 reps - 165.0 lbs x 6 reps - 185.0 lbs x 4 reps - 205.0 lbs x 2 reps - 225.0 lbs x 1 rep ** Incline Dumbbell Press ** Total Volume: 4,120 lbs Total Sets: 4 Total Reps: 36 - 90.0 lbs x 12 reps - 110.0 lbs x 10 reps - 130.0 lbs x 8 reps - 150.0 lbs x 6 reps ** Cable Crossover ** Total Volume: 2,400 lbs Total Sets: 4 Total Reps: 48 - 50.0 lbs x 12 reps - 50.0 lbs x 12 reps - 50.0 lbs x 12 reps - 50.0 lbs x 12 reps ** Chest Dips (Machine) ** Total Volume: 6,300 lbs Total Sets: 4 Total Reps: 60 - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps ** Straight Bar Extensions ** Total Volume: 5,640 lbs Total Sets: 4 To...

Week 1 - Day 4 (BD) ** Overhead Press ** - 65.0 lbs x 12 reps - 75.0 lbs x 10 reps - 85.0 lbs x 8 reps - 95.0 lbs x 6 reps ** Upright Barbell Rows ** - 55.0 lbs x 12 reps - 65.0 lbs x 10 reps - 75.0 lbs x 8 reps - 85.0 lbs x 6 reps ** Lateral Dumbbell Raise ** - 15.0 lbs x 10 reps - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps - 20.0 lbs x 10 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 ** Power Clean ** - 95.0 lbs x 5 reps - 115.0 lbs x 4 reps - 135.0 lbs x 3 reps - 155.0 lbs x 2 reps - 175.0 lbs x 1 rep

Week 1 - Day 3 (BD) ** Leg Press ** - 315.0 lbs x 10 reps - 405.0 lbs x 8 reps - 495.0 lbs x 6 reps - 585.0 lbs x 4 reps - 675.0 lbs x 2 reps [PR] ** Seated Leg Curl Machine ** - 100.0 lbs x 12 reps [Start at 110] - 110.0 lbs x 10 reps - 120.0 lbs x 8 reps - 130.0 lbs x 6 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 ** 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 ** Crunch Machine ** - 12 reps - 12 reps - 12 reps - 12 reps - 12 reps

Week 1 - Day 2 (BD) ** Deadlift ** - 225.0 lbs x 5 reps - 245.0 lbs x 4 reps - 265.0 lbs x 3 reps - 285.0 lbs x 2 reps - 305.0 lbs x 1 rep ** Underhand Barbell Row ** - 95.0 lbs x 10 reps [Start at 100?] - 105.0 lbs x 8 reps - 115.0 lbs x 6 reps - 125.0 lbs x 4 reps ** Lat Pulldown ** - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps ** Single Arm Dumbbell Row ** - 35.0 lbs x 12 reps - 35.0 lbs x 12 reps - 35.0 lbs x 12 reps - 35.0 lbs x 12 reps ** Incline Dumbell Curl ** - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps ** EZ-Bar Curl ** - 45.0 lbs x 10 reps [Straight bar] - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps

Week 1 - Day 1 (BD) ** Flat Barbell Bench Press ** - 105.0 lbs x 12 reps - 125.0 lbs x 10 reps - 145.0 lbs x 8 reps - 165.0 lbs x 6 reps - 185.0 lbs x 4 reps ** 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 ** Cable Crossover ** - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps - 50.0 lbs x 10 reps ** Chest Dips (Machine) ** - 105.0 lbs x 12 reps - 105.0 lbs x 12 reps - 105.0 lbs x 12 reps - 105.0 lbs x 12 reps ** Straight Bar Extensions ** - 100.0 lbs x 12 reps - 110.0 lbs x 12 reps - 120.0 lbs x 12 reps - 130.0 lbs x 12 reps [PR] ** Dumbbell Kickbacks ** - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps