Get Awesome!!! oly and gymnastic log

[Chris H Laing]

12-13

incline bench
work to 135# x 2
95# x 15

press
45# x 15
55# x 15
45# x 20

lat raises
4x15

lying tri ext
4x15

flyess
2x15
2x20

[Chris H Laing]

12-15

front squat
95# x 5
135# x 4
145# x 3
155# x 2
165# x 1
175# x 1
185# x 1

leg ext
2x20

vag machines
3x15

walking lunges
2x20

[Chris H Laing]

12-18

deadlift
135# x 5
185# x 4
225# x 3
245# x 2
255# x 1
265# x 1
275# x 1

rows
95# x 8
115# x 8
135# x 6,6

leg curls
2x20

curls
4x10

calves
2x20

[Chris H Laing]

12-20

press
85# x3x5

bench
135# x 5
145# x 4
150# x 3
155# x 2
165# x 1
170# x 1,1

upright rows
5x10

pushdowns
5x20

flyess
1x20
1x15

[Chris H Laing]

12-22

incline bench
135# x f
115# x 3
95# x 9

press
45# x 20,15,14

lat raises
3x20

oh tri ext
1x20

[Chris H Laing]

12-29

incline db bench
35's x 20
40s x 12,12

db press
15s x 20,20,20

lat raises
3x20

pushdowns
3x20

flyes superset
2x10

[Chris H Laing]

12-30

front squat
95# x 5
135# x 4
155# x 3
165# x 2
175# x 1
185# x 1

rdl
185#x3x5

pulldowns
2x20
1x15

back ext
2x20

bis
2x20
1x15

_______

1-3

deadlift
135# x 5
185# x 4
225# x 3
245# x 2
255# x 1
275# x 1
285# x 1

rows
95# x 8
115# x 8,8
125# x 8

db rdl
2x20

curls
3x10

calves
1x20

[Chris H Laing]

1-4

20 min run

[Chris H Laing]

1-5

press
85# x 3x5

bench
135# x 5
145# x 3,2,1

fuck that shit.

surgs
135# x 10
185# x 10,10

lte
3x15

flyess
1x20
1x10

[Chris H Laing]

1-6

rdl
185# x 3x5

machine rows
1x20
2x12

back ext
2x20

machine curls
3x20

calves
1x20