Silverback Mike

FitNotes Workout - Monday 22nd May 2017 -weights per   dumbbell- -circuit training- Flat Dumbbell Bench Press - 45.0 lbs x 15 reps - 45.0 lbs x 15 reps - 45.0 lbs x 15 reps - 45.0 lbs x 15 reps Seated Cable Row - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps Lying Dumbbell Triceps Extension - 25.0 lbs x 15 reps - 25.0 lbs x 15 reps - 25.0 lbs x 15 reps - 25.0 lbs x 15 reps Dumbbell Bi-lateral Hammer Curls - 25.0 lbs x 15 reps - 25.0 lbs x 15 reps - 25.0 lbs x 15 reps - 25.0 lbs x 15 reps

FitNotes Workout - Thursday 16th February 2017 ** Push Press ** - 70.0 lbs x 5 reps [Warm-up] - 85.0 lbs x 5 reps [Warm-up] - 100.0 lbs x 3 reps [Warm-up] - 115.0 lbs x 5 reps - 135.0 lbs x 5 reps - 150.0 lbs x 5 reps [PR] ** Wide Upright Row ** - 85.0 lbs x 10 reps [PR] - 85.0 lbs x 10 reps - 85.0 lbs x 10 reps - 85.0 lbs x 10 reps - 85.0 lbs x 10 reps ** Dumbbell Hammer Curl ** - 30.0 lbs x 10 reps - 30.0 lbs x 10 reps - 30.0 lbs x 10 reps - 30.0 lbs x 10 reps - 30.0 lbs x 10 reps ** Pallof Press ** - 40.0 lbs x 13 reps - 40.0 lbs x 13 reps - 40.0 lbs x 13 reps - 40.0 lbs x 13 reps - 40.0 lbs x 13 reps

FitNotes Workout - Tuesday 14th February 2017 Body Weight: 299.0 lbs ** Flat Barbell Bench Press ** - 90.0 lbs x 5 reps [Warm-up] - 105.0 lbs x 5 reps [Warm-up] - 120.0 lbs x 3 reps [Warm-up] - 145.0 lbs x 5 reps - 165.0 lbs x 5 reps - 185.0 lbs x 5 reps ** Incline Dumbbell Bench Press ** - 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 ** Cable Flyes ** - 25.0 lbs x 10 reps [PR] - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps ** Med Ball Trunk Twist & Wall Slam ** - 12.0 lbs x 10 reps [PR] - 12.0 lbs x 10 reps - 12.0 lbs x 10 reps

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 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

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 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 - 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...

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

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...