View Full Version : Bryan Ehlers' Journey
Bryan Ehlers
10-24-13, 1:20 am
Stats:
Squat 405, 330x12
Bench 300, 225x15
Deadlift 555, 500x10
BW ~225 lbs
10/24/2013
Squat
135x5,5
225x5
275x2
325x3
275x4,4,4,4,4
Sit ups
100 reps
Bryan Ehlers
10-24-13, 10:29 pm
10/24/2013
Bench Press
135x5,5
185x3
225x2
275x3
250x3,3
Hammer Strength Chest Press
8 sets
Cable Flyes
5 sets
Rope Pushdown
3x15
V Bar Pushdown
7x15
Bryan Ehlers
10-25-13, 7:48 pm
10/25/2013
Military Press
barx20
95x5
135x8,8,8
DB Shoulder Press
50's for 10
60's for 10
75's for 6
DB Lateral Raises
40's for 8
40's for 8
40's for 8
35's for 8
30's for 10
25's for 10
Machine Shoulder Press
5 sets
Bryan Ehlers
10-29-13, 1:34 am
10/29/2013
Squat
135x10
225x20
225x20
Deficit Deadlift
135x8
225x5
315x5
405x5,5,5
455x1
475x1
Constant Tension RDL
315x8,8,8
365x8,8
Sumo Deadlift
315x3,3,3,3,3,3
Bryan Ehlers
10-31-13, 12:24 am
10/30/2013
Bench Press
135x8
185x5
225x3
250x6
250x3
185x10
185x10
Hammer Strength Chest Press
8x8-10
Cable Fly
5x10-12
Machine Chest Press
6x10
Bryan Ehlers
10-31-13, 8:22 pm
10/31/2013
Pullups
3x10
Deadlift Hypers
7 sets up to
185x10,10
Lat Pulldown
5x8
Seated Row
2x10
Upright Row
5 sets
GHR
3x20
Firefist
10-31-13, 8:38 pm
Strong showings brother. Keep training hard.
Bryan Ehlers
11-01-13, 11:24 pm
11/1/2013
DB Shoulder Press
30's for 15
30's for 15
55's for 10
70's for 10
80's for 8
65's for 8
55's for 8
DB Side Laterals
30's for 15
35's for 12
40's for 10
30's for 10
25's for 10
20's for 10
Hammer Strength Shoulder Press
6x8-12
Cable Side Laterals
10x10
Tricep Pushdown
3x15
Hammer Curl
3x12
One Arm Pushdown
3x10
Bryan Ehlers
11-04-13, 11:36 pm
11/4/2013
Deficit Deadlift
135x5,5
225x3
315x2
405x1
495x1
545x1 PR
405x5,5
365x3
315x3
Constant Tension RDL
365x8,8
Deadlift Hypers
195x8,8,8
Barbell Rows
135x15
185x10
225x10
GHR
3x20
Bryan Ehlers
11-06-13, 8:29 pm
11/6/2013
Bench Press
135x10
185x10
225x15
225x8
225x6
135x10
Cable Fly
7x12
Pec Deck
3x12
Hammer Strength Chest Press
3x10
Dip Machine
6x12
Tricep Pushdown
5x12
Bryan Ehlers
11-07-13, 8:01 pm
11/7/2013
Leg Curls
7x12
Leg Extensions
2x15
Squat
135x10
225x10,10
275x10,10
Leg Press
5x20
Calves
5x10
Bryan Ehlers
11-09-13, 9:19 pm
11/8/2013
DB Shoulder Press
30's for 15
50's for 15
70's for 10
80's for 8
60's for 12
DB Lateral Raises
5x12
Cable Lateral Raise
5x10
Machine Lateral Raise
3x15
DB Front Raise
3x12
Hammer Strength Shoulder Press
5x8-12
Machine Curl
3x15
DB Hammer Curl
3x10-15
Bryan Ehlers
11-11-13, 10:38 pm
11/11/2013
Deficit Deadlift
135x5,5
225x3
315x3
405x3
455x3
475x3
Barbell Row
225x12,10,8
Close Grip Lat Pulldown
4xfailure
Chest Supported Row
4x10
Deadlift Hyper
195x5,5,5,5
235x5
Bryan Ehlers
11-12-13, 6:00 pm
11/12/2013
Bench Press
135x10
185x10
225x12,8,8
DB Incline Press
80's for 4 sets of 8
Hammer Strength Chest Press
5x8
Cable Fly
5x12-15
Bryan Ehlers
11-13-13, 8:10 pm
11/13/2013
V Bar Pushdowns
8x12
DB Curls
5x8
Rope Pushdowns
3x12
Rope Hammer Curls
3x12
Close Grip Bench Press
4x5-12
DB Hammer Curls
4x8
Bryan Ehlers
11-14-13, 10:41 pm
11/14/2013
Lying Leg Curl
2 warm up sets
4xfailure
Squat
135x10
225x10
315x10
Leg Extension
2x20
1xfailure
Seated Leg Curl
3x15
SLD
4x10
Leg Press
4x15
Bryan Ehlers
11-17-13, 1:30 pm
11/17/2013
DB Shoulder Press
30's for 15
60's for 12
80's for 9
70's for 8
70's for 8
Hammer Strength Shoulder Press
4x12
DB Lateral ss/ DB Front Raise
3x8
Cable Side Lateral Raise
6x10
Machine Lateral Raise
4x12
Bryan Ehlers
11-18-13, 11:35 pm
11/18/2013
Deadlift
135x8
225x3
315x2
add belt (first time trying belt on deads, felt pretty good)
405x2
500x2
515x2,2
Barbell Rows
185x12,12,12
Deadlift Hypers
3x10
Weighted Decline Sit ups
3x15
Bryan Ehlers
11-19-13, 5:56 pm
11/19/2013
Decline Sit up
3 sets
Bicep Curl
3x12
Tricep Pushdown
3x20
GHR
3x15
Leg Extension
3x15
Upright Row
4x15
Bryan Ehlers
11-22-13, 9:15 am
11/21/2013
Bench Press
135x8
185x5
225x5
245x3
265x2,2
185x20
Lat Pulldown
3x10
Upright Row
5x15
DB Lateral Raise
3x15
Tricep Pushdown
3x15
Cable Fly
4x15
Bryan Ehlers
11-25-13, 11:28 pm
11/25/2013
Squat
135x8
185x5
225x3
275x3
add belt
315x2
365x2,2
Leg Press
5x15
Leg Curl
5x15
Universal Rep
11-26-13, 10:09 am
Welcome to the FORVM, brotha. Nice training log here.
Bryan Ehlers
11-26-13, 7:16 pm
Thanks for the welcome! I'm going to try and add some videos soon
Bryan Ehlers
11-28-13, 12:35 am
11/27/2013
Bench Press
135x8
185x3
225x3
250x2
275x2,2
Incline Bench Press
185x8,8,8,8
Incline DB Fly
3x12
Really quick session today
Bryan Ehlers
11-28-13, 12:47 pm
11/28/2013
Upright Row
5x15
Fat Gripz Skullz
3x15
Fat Gripz Curlz
3x10
Calves
5x15
Bryan Ehlers
11-30-13, 12:07 pm
Squat
135x8
185x5
225x3
275x3
add belt
315x2
365x2,2
Deadlift
135x5
225x5
315x5
405x5
Leg Press
5x15
Leg Curl
5x15
Bryan Ehlers
12-02-13, 9:59 pm
12/2/2013
Deadlift
135x5,5
225x5
315x2
add belt
405x2
500x2
530x2 +15 lbs PR
Squat
135x5
185x5
225x5
275x5
Lat Pulldown
6x15
Upright Row
6x15
Leg Extension
6x15
Leg Curl
6x15
Weighted Sit up
3x15
ibnmahama
12-02-13, 11:24 pm
12/2/2013
Deadlift
135x5,5
225x5
315x2
add belt
405x2
500x2
530x2 +15 lbs PR
Squat
135x5
185x5
225x5
275x5
Lat Pulldown
6x15
Upright Row
6x15
Leg Extension
6x15
Leg Curl
6x15
Weighted Sit up
3x15
Nice job on the PR!
Bryan Ehlers
12-04-13, 5:41 pm
Nice job on the PR!
Thanks! Here's another one
12/4/2013
Bench Press
135x8
185x3
225x2
255x2
285x2 PR
Floor Press
135x10
185x10
225x8
Cable Fly
5x15
DB Side Raises
5x15
Upright Row
5x15
Tricep Pushdown
5x15
Machine Curl
5x15
Bryan Ehlers
12-09-13, 10:47 pm
12/9/2013
Squat
135x5
185x3
225x3
275x2
add belt and sleeves
315x2
365x2
405x1.5 *bar slipped off my back, spotter said it looked as easy as 365 so I just need to work more on my bar position
Deads
135x8
225x5
315x5
405x5
Leg Press
6x15
Leg Extension
5x15
Leg Curl
6x15
Upright Row
6x15
Calves
6x15
Bryan Ehlers
12-11-13, 12:08 am
12/10/2013
Elliptical for 20 minutes
Bryan Ehlers
12-12-13, 8:05 pm
12/12/2013
Bench Press
135x8
185x3
225x3
265x1
295x1 *paused PR
Floor Press
135x10
185x10
225x10,10 PR x2
DB Fly
3x15
Cable Side Raises
5x15
Upright Row
5x15
Lat Pulldown
5x15
Bryan Ehlers
12-13-13, 8:08 pm
12/13/2013
Power Snatch
4x2
Rope Pushdown
3x15
Seated DB Curl
3x15
Face Pulls
3x15
Calves
a ton
Bryan Ehlers
12-17-13, 12:36 am
12/16/2013
Squat
135x8
185x3
225x3
275x3
add belt and sleeves
315x1
365x5
*high bar
225x12,12
Lying Leg Curl
4x15
Seated Leg Curl
4x12
Leg Press
3x20
Calves
3x15
Bryan Ehlers
12-18-13, 6:31 pm
12/18/2013
Bench Press
135x5,5
185x3
225x15 ties PR
Floor Press
135x20
185x15
Incline Bench Press
135x12
185x12
Deads
135x5
185x5
225x5
275x5
315x5
Shrugs
3x20
Cable Fly
4x15
Triceps
9x15
Chins
3x5
Bryan Ehlers
12-19-13, 4:24 pm
12/19/2013
Lat Pulldown
7x15
DB Curl
2x15
Military Press
135x10,10
*its been a while since I've done these and I'm going to start to work on them each week. I think they will help increase my bench press*
Bryan Ehlers
12-23-13, 2:34 pm
12/23/2013
Squat
135x5
185x5
225x5
275x5
Deadlift
135x5
225x3
315x2
add belt
405x1
500x2
Leg Press
5x15
Barbell Rows
5x15
Leg Curls
5x15
Upright Row
3x15
Calves
7x15
Bryan Ehlers
12-24-13, 12:01 pm
12/24/2013
Bench Press
95x8
135x5
185x3
225x3
245x3
265x3 PR I think
Incline Bench Press
3x15
Bryan Ehlers
12-27-13, 12:52 am
12/26/2013
Military Press
95x5
135x5
160x5
185x3
135x15
DB Side Partials
2x30,20
Shrugs
4x10
Skullz / Close Grip Bench Press
2x12
DB Curl
2x12
Bryan Ehlers
12-30-13, 12:27 am
12/29/2013
Squat
135x8
185x3
add knee sleeves
225x3
275x2
add belt
315x1
365x1
405x3 +20 lbs easy PR
*my current max is 415 so hitting this for an easy triple felt amazing*
Deadlift
135x5
185x5
225x5
275x5
315x5
High Bar Squat
2x12
Lat Pulldown
5x15
Leg Curl
5x15
Cybex Ab Crunch Machine
3x15
Bryan Ehlers
01-03-14, 9:28 am
1/3/2013
Bench Press
95x5
135x5
185x3
225x2
255x2
275x2
Close Grip Bench Press
2x12
DB Curl
2x12
No PR's in todays training session but I do have an educational PR that I'm happy about. In my first semester at the University of Iowa I made the Dean's List with a 3.56 GPA. This motivates me for spring semester and gives me something to shoot for.
Bryan Ehlers
01-06-14, 2:17 pm
1/6/2014
Bryan Ehlers
01-06-14, 2:21 pm
1/6/2014
Squat
135x5
185x5
225x5
275x5
Deadlift
135x5
225x3
315x1
405x1
Barbell Rows
3x20
Upright Rows
3x15
Calves
3x20
* An easy and unwanted deload day today. Training in the basement today with only a limited amount of weights and time but I made do with what I had *
Bryan Ehlers
01-08-14, 2:19 pm
1/8/2014
Bench Press
135x10
185x3
225x3
275x3 * paused PR
225x10
Incline Bench Press
3x15
Incline DB Fly
3x8-12
Shrugs
3x20
Bryan Ehlers
01-09-14, 11:45 pm
1/9/2013
DB Shoulder Press
4x7-12
BB Upright Rows
3x10
DB Curls
3x10
Skullz ss w/ close grip bench press
3x10/15
Leg Press
3x20
Leg Curl
3x20
Calves
3 sets
Bryan Ehlers
01-13-14, 4:40 pm
1/13/2014
Squat
135x5,5
185x3
225x3
275x1
add knee sleeves and belt
315x1
365x1
405x1
420x1 * really easy +5 lbs PR
Deads
135x5
225x5
315x5,5
Leg Press
5x20
Lying Leg Curl
5x15
Seated Leg Curl
3x15
Leg Extension
3x15
Cable Upright Row
5x15
Calves
3x10
Bryan Ehlers
01-14-14, 7:04 pm
1/14/2014
DB Shoulder Press
3x20
Shrugs
2x20
Upright Rows
3x15
DB Curls
2x12
Tricep Pushdown
2x15
Cable Front Raise
2x12
Nautilus AB crunch machine
4x12
Lying leg raise
4x12
Calves
3x15
Tried on my girlfriend's nice powerlifting belt today and it felt way better than my Dad's old belt from the 80's that I've been using for squats and deads. I'm seriously considering investing in an Inzer lever belt soon.
Bryan Ehlers
01-16-14, 3:15 pm
1/16/2014
Bench Press
135x5
185x3
225x2
255x1
285x2 ties PR
235x10 also ties a PR I think
Front Cable Raise
8x15
Side Cable Raise
4x15
Cable Fly
5x15
Rope Pushdown
5x15
Cable Curl
5x15
Bryan Ehlers
01-22-14, 10:18 pm
1/22/2014
BB Rows
4x15
T-Bar Row
5x8
Meadows Row
4x10
Calves
6x15
That's it.
Bryan Ehlers
01-25-14, 1:25 am
1/25/2014
Bench Press
95x10
135x5
185x3
225x2
265x2
295x1 ties PR
245x8
Floor Press
135x5
185x5
225x5
245x2
Incline DB Press
3x12
Front DB Raise
3x15
Side DB Raise
3x15
Hammer Strength Shoulder Press
3x15
EZ Bar Curls
3x10
Rope Pushdowns
3x10
Bryan Ehlers
01-28-14, 11:41 pm
1/28/2014
Squat
135x5
185x3
225x3
275x2
add belt and knee sleeves
315x2
365x2
405x2
425x1 +5 lbs PR
Deadlift
135x5
225x3
315x2
405x1
455x1
Deficit Deadlift
315x5,5,5
Front Squat
2x5
Leg Press
4x20
Leg Curl
6x15
Bryan Ehlers
01-29-14, 11:09 pm
1/29/2014
Chins
3x12
BB Rows
3x8-12
T Bar Row
4x10-15
Yates Row
3x12
Meadows Row
3x12
Lat Pulldown
3x10
Keosawa
01-29-14, 11:36 pm
Solid training in here. :)
Bryan Ehlers
02-03-14, 7:40 pm
2/3/2014
Deadlift
135x10
225x3
315x2
405x1
495x1
515x1
Squat
135x5
185x5
225x5
275x5
Deficit Deadlift
365x3
385x3
* I've gotten away from doing these and its shown on my deads so I'm going to start hitting these hard again
Hang Power Clean
135x10
185x10
Leg Curl
4x12
Leg Extension
4x12
Very nice work on your intramural meet prep!
Bryan Ehlers
02-04-14, 2:54 pm
2/4/2014
Chins
3x12
T Bar Rows
4x8-10
Barbell Rows
2x15
Shrugs
3x10
Lat Pulldown
3x15
Underhand Lat Pulldown
2x10
Lying Leg Raises
3x15
Bryan Ehlers
02-07-14, 10:46 pm
2/7/2014
Bench Press
95x10,10
135x10
200x20
Floor Press
135x6
185x6,6,6,6
DB Incline Press
4x15
DB Side Raises
4x15
Tricep Pushdown
4x15
Cable Curl
4x15
Upright Row
4x15
Bryan Ehlers
02-09-14, 10:08 pm
2/9/2014
Squat
135x8
185x5
225x3
275x1
add belt and knee sleeves
315x1
370x6 PR
Deficit Deads
135x5
185x5
235x5
285x3,3,3
Leg Press
4x15
Leg Curl
4x15
Leg Extension
4x15
Lying Leg Raise
4x15
Bryan Ehlers
02-10-14, 6:45 pm
2/10/2014
Barbell Rows
4x15
Upright Rows
4x15
Cavles
3x15
Lat Pulldown
4x15
Bryan Ehlers
02-12-14, 11:29 pm
2/12/2014
Bench Press
95x10
135x5
185x3
225x2
260x3
Floor Press
5x6
DB Incline Press
5x15
DB Fly
4x15
Front Cable Raise
5x15
Side DB Raise
5x15
Rear Delt Raise
5x15
Tricep Pushdown
4x15
Cable Curl
4x15
Upright Row
4x15
Lat Pulldown
4x15
Keosawa
02-13-14, 12:04 am
pls respawn at Iowa powerlifting.
Bryan Ehlers
02-16-14, 6:24 pm
2/16/2014
Deads
135x10
225x3
315x3
405x1
480x3
Pause Squat
135x5
185x3
225x3,3,3
Barbell Row
4x8
Front Squat
4x10
Upright Row
4x15
Leg Curl
4x20
Leg Extension
4x20
Calves
4x15
Sit up on decline bench
4x20
Keosawa
02-19-14, 12:13 am
pls respawn at Iowa powerlifting.
pls
Bryan Ehlers
02-19-14, 11:28 pm
pls
oh hey there
Bryan Ehlers
02-19-14, 11:30 pm
2/19/2014
Bench Press
205x20
Floor Press
5x6
Incline DB Press
4x15
DB Fly
4x15
Tricep Pushdown
3x20
Cable Curl
3x20
DB Side Raise
5x15
Cable Front Raise
5x15
DB Rear Delt Raise
5x15
Upright Row
4x15
Calves
3x25
Lying Leg Raises
3x20
Bryan Ehlers
02-24-14, 10:30 am
2/23/2014
Squat
135x5,5
185x3
225x3
275x1
add knee sleeves and belt
315x1
380x5 PR
Deficit Pulls
135x3
185x3
235x3
305x3,3,3
Front Squat
3x8
Leg Extension
4x20
Leg Curl
4x20
Lat Pulldown
4x15
Upright Row
4x15
Lying Leg Raises
3x20
Bryan Ehlers
03-02-14, 8:31 pm
2/26/2014
Bench Press
95x10
135x5,5
185x3
230x1
250x1
270x2
Floor Press
6x8
Bryan Ehlers
03-03-14, 10:34 pm
3/3/2014
Deadlift
135x10,10
225x3
315x2
365x1
405x1
455x1
500x3
Pause Squat
135x5
185x3
235x3,3,3
Front Squat
135x10
185x10
235x1
275x1
325x1
Weighted Sit Ups
4x8
Bryan Ehlers
03-04-14, 2:00 pm
3/4/2014
Pause Bench Press
95x10
135x5
185x5
225x5
245x5
265x5 PR
275x3
245x5
Military Press
135x8,8,8
DB Lateral Raises
3x15
Face Pulls
3x15
Bryan Ehlers
03-05-14, 9:36 pm
3/5/2014
Deads
135x10
225x5
315x5
405x3,3
455x3
Block Pulls
405x5,5
455x5
Deficit Deads
315x5
365x1
415x10
Decline Sit Ups
3x25
Bryan Ehlers
03-07-14, 6:06 pm
3/7/2014
Bench Press
95x10,10
135x6
185x5
225x5
255x5
275x4
255x5,5,5
Chest Support Row
3x12
Bryan Ehlers
03-09-14, 8:43 pm
3/9/2014
Squat
135x10
185x3
225x3
275x3
add belt and knee sleeves
315x1
365x10 +50 lbs PR
no belt
315x2,2 pause squat
Decline Sit Up
3x25
Bryan Ehlers
03-11-14, 1:31 am
3/11/2014
Paused Bench Press
95x10
135x6
185x3
225x3
255x1
add wrist wraps
275x5 +10 lbs PR
245x5,5,5,5
High Row Machine
4x12
Tricep Pushdown
3x20
Bryan Ehlers
03-12-14, 9:43 pm
3/12/2014
Deadlift
135x10
225x5
315x2
405x8,8
Block Pulls
405x5,5,5
Deficit SLD
315x8,8
High Bar Pause Squat
135x10
225x5
275x5
315x3
Bryan Ehlers
03-14-14, 9:27 pm
3/14/2014
TnG Bench Press
95x10
135x6
185x3
225x3
265x3
275x3
285x3, 3 both sets were PRs
295x2.5 PR
275x3
DB Shoulder Press
3x12
Low Row
4x12
High Row
3x12
Bryan Ehlers
03-17-14, 12:04 am
3/16/2014
Squat
135x8,8
225x3
275x2
add belt and knee sleeves
315x2
365x1
405x5 +40 lbs PR
365x5,5
High Bar Pause Squat
135x5
225x5
275x5,5,5
Deficit SLD
warm up
365x5,5
Lying Leg Raise
5x12
Bryan Ehlers
03-17-14, 11:12 pm
Paused Bench Press
95x10
135x6
185x5
225x2
265x5,5,5
275x4,2 - TnG
245x4,4 - TnG
DB Rear/Side/Front Raises
2x8 each
Bryan Ehlers
03-21-14, 3:13 pm
3/21/2014
TnG Bench Press
95x10
135x6
185x3
225x1
275x3
295x1
315x2 PR - have never benched above 300 before this
275x3,3,3,3,3 - all paused
Skullcrushers
3x15
DB Curlz
3x15
DB Lateral Raises
3x15
DB Front Raises
3x15
DB Rear Raises
3x15
Bryan Ehlers
03-24-14, 11:44 pm
3/23/2014
High Bar Pause Squat
135x10
225x3
275x1
315x5 +40 lbs PR
275x5,5
3/24/2014
Paused Bench Press
95x10
135x6
185x5
225x3
275x5,5 both sets ties PR
265x5
TnG Bench Press
275x3,3,3
Wide Grip Paused Bench Press
225x6
250x5
Bryan Ehlers
03-26-14, 7:09 pm
3/26/2014
TnG Bench Press
95x10
135x6
185x5
225x3
275x1
295x2
315x1
295x2,2
225x5
Chins
2x8
Lat Pulldown
2x10
Tricep Pushdown
2x20
DB Side Raises
2x12
Bryan Ehlers
03-29-14, 1:13 am
3/29/2014
Pause Bench Press
95x10
135x6
185x5
225x1
275x1
295x1
315x1 PR
275x5
250x5, 4, 4
225x5
185x10
135x10
Chest Supported Row
3x10
Bryan Ehlers
03-31-14, 1:40 pm
3/31/2014
Paused Bench Press
95x10
136x6
185x5
225x3
275x3,3,3
285x3,3 Both sets were PRs
TnG Bench Press
250x5,5,5
Pullups
2x10
Bryan Ehlers
04-02-14, 10:21 pm
4/2/2014
Paused Bench Press
95x10
135x6
185x5
225x3
250x3
285x5 +10 lbs PR
265x5,5
TnG Bench Press
275x3,3,3,5
Machine Row
2x10
Bryan Ehlers
04-04-14, 10:50 pm
4/4/2014
Paused Bench Press
95x10
135x5
185x5
225x2
250x1
275x5,5,5
TnG Bench Press
250x5,5,5,5
Pullups
2xAMRAP
Behind the Neck Shoulder Press
pathetic amount for 2 sets of 15 reps
Squats are coming up either tomorrow or Sunday depending on how I feel and how much free time I have. I'm learning that lots of volume actually makes me stronger, I know ground breaking stuff huh? So I'll try adding in squats and deads with a lot of volume just like I've been experimenting with my bench press.
Bryan Ehlers
04-06-14, 8:27 pm
4/6/2014
Conventional Deadlift
135x10,10
225x5
315x3
365x3
405x3,3
Sumo Deadlift
225x5
275x5,5,10
315x1
365x1
405x1
465x1 +100 lbs PR
* Kind of a cheap PR but the most I've ever sumo pulled prior to this was indeed 365 so I'm taking it *
Deficit Conventional Deadlift
315x5
365x5
Bryan Ehlers
04-07-14, 8:11 pm
4/7/2014
Paused Bench Press
95x10
135x5
185x5
225x3
250x1
275x5,5,5
TnG Bench Press
255x5,5,5,5
DB Row
70x3x12
DB Shoulder Press
60x3x15
Bryan Ehlers
04-09-14, 7:10 pm
4/9/2014
Squat
135x10
225x5
315x5
325x5
Sumo Deadlift
135x5
225x5
315x5
425x2
475x1 +10 lbs PR
500x1 +35 lbs PR
425x10
* technically a 150 lbs 10 RM PR, yes, I play the system *
Pullups
3x10
Bryan Ehlers
04-12-14, 2:02 pm
4/11/2014
Military Press
95x10
125x5
135x5
155x8
Really Close Grip Bench Press
135x10
185x10
210x10
* Will be doing front squats and deficit deadlifts later today
Bryan Ehlers
04-12-14, 10:20 pm
4/12/2014
Front Squat
135x10
185x10
225x8,8
Deficit Deadlift
135x5
225x5
315x5
365x6
405x6
Bryan Ehlers
04-14-14, 6:32 pm
4/14/2014
Bench Press
135x10
185x5
225x3
275x2
295x1
315x1
245x9
DB Incline Press
3x12-15
Machine Chest Press
4x12
Machine Incline Chest Press
3x10
Bryan Ehlers
04-17-14, 12:48 am
4/16/2014
Sumo Deadlift, beltless
135x5,5
225x3
315x1
365x1
405x1
455x1
495x1
520x1 +20 lbs PR
455x10 +30 lbs PR
HB Squat
135x5,5
225x5
275x5
325x3,3
Bryan Ehlers
04-19-14, 12:38 pm
4/17/2014
Paused Bench Press
135x5,5
185x3
225x5
265x5,5
TnG Bench Press
245x5,5
DB Shoulder Press
2x12
4/19/2014
Back Squat
135x5,5
225x3,3
275x3,3
* morning workout and just not feeling it so I did a fun little circuit and liked it a lot. Will definitely start doing these more often *
Circuit #1
a. Front Squat 225x5
b. Deficit Deads 315x5
Did 5 rounds of this
Circuit #2
a. Close Grip Lat Pulldown x 8
b. Trap Bar Deadlift 315x5
Did 3 rounds of this
Bryan Ehlers
04-21-14, 7:00 pm
4/21/2014
Overhead Press
135x5
155x5
175x5
185x1,1,1
Pullups
2x12
Curlz
2x10
Row 500 m
1:29
Bryan Ehlers
04-23-14, 6:10 pm
4/23/2014
Sumo deadlift *beltless
135x5,5
225x3
315x3
405x1
455x1
495x1
545x2 PR
Circuit:
Deadlift(2 sets sumo, 2 sets conventional) 405x3
Close Grip Lat Pulldown 160x8
4 rounds of this
Bryan Ehlers
04-26-14, 7:19 pm
4/26/2014
Conventional Deficit Deads (CDD)
135x10
225x10
315x10
Circuit #1:
CDD 365x5
Front Squat 225x5
3 rounds of this
Circuit #2:
Trap Bar Deadlift 365x5
Close Grip Pulldown 160x8
3 rounds of this
Bryan Ehlers
04-28-14, 8:22 pm
4/28/2014
Bench Press
95x10
135x10
185x10
225x10
245x8,8
185x10
Circuit:
Incline Bench 135x10
Lat Pulldown 170x10
4 rounds
Bryan Ehlers
04-30-14, 10:46 pm
4/30/2014
Beltless Sumo Deadlift
135x5,5
225x3
315x3
405x3
455x1
500x1
545x1
585x1 +30 lbs PR
500x3
455x6,6
Conventional Deficit Deads
315x5
365x5
405x5
Block Pulls
315x3
365x3
415x3
Shrugs
225x15,15
Bryan Ehlers
05-03-14, 7:23 pm
5/3/2014
Beltless Squat
135x10,10
225x5
275x3
315x8,8
Circuit #1:
Pause Squat 225,245,265 x 3
Deficit SLD 225,245,265 x 5
Fat Gripz Lat Pull 140x15,15,15
Leg Press
3x15
Military Press
135x15,15
Preacher Curl
3x15
Bryan Ehlers
05-05-14, 7:11 pm
Cinco de Mayo
Paused Bench Press
135x10,10
185x3
225x3
265x3
290x3 PR
255x6,6
Close Grip Bench
4x6
Tricep Pushdowns, DB side raises, DB front raises, DB rear raises, DB flyes, smith machine incline press, one arm pushdowns
all for ~3x8-12
Bryan Ehlers
05-07-14, 7:07 pm
5/7/2014
Sumo Deathlift
135x5,5
225x3
315x3
405x1
add belt
455x1
495x1
545x3 PR
455x6,6
Beltless Conventional Deadlift
405x6,6
425x6
Close Grip Cable Rows
3x20
Hammer Strength Row *2 grips
3x20
Cable Rows *3 grips
3x30
Bryan Ehlers
05-10-14, 8:37 pm
5/10/2014
Squat
135x10,10
225x5
275x1
315x2
365x2
385x2
405x1,2,2
315x6,6
*all of these sets were fast and easy
Pause Squats
225, 255, 275 x 3
Leg Press
3x15
Leg Extension
3x15
Leg Curl
3x15
Bryan Ehlers
05-12-14, 7:52 pm
5/12/2014
Bench Press
135x10,10
185x5
225x3
275x1
295x2
225x15 ties PR
Floor Press
135x8
185x5
225x5,5
DB Bench Press
90's 3x8
Tricep Pushdown ss/ Cable Curl
3x15 each
Close Grip Smith Machine Bench ss/ DB Curl
3x8-12 each
Bryan Ehlers
05-19-14, 8:42 pm
5/18/2014
Squat
135x10,10
225x5
315x1
365x5,5
225x12
Leg Press
5x10
Lunges
2x8 each leg
Lying Hamstring Curl
3x12
Seated Hamstring Curl
3x8-12
Leg Extension
3x15
Bryan Ehlers
05-19-14, 8:44 pm
5/19/2014
Bench Press
135x15
185x12
225x10,10,10
DB Incline Press
3x12
DB Flyes
3x8-15
Incline Bench Press
3x8-12
DB Pullover
2x15
Bryan Ehlers
05-23-14, 1:47 pm
5/21/2014
Deads
135x10,10
225x10
315x10
Pullups
4x6
Lat Pulldowns
3x12
Cable Row
4x20
Barbell Row
3x10
Bryan Ehlers
05-23-14, 7:37 pm
5/23/2014
Military Press
95x10
135x10
165x5
185x6
160x6
135x8,8
DB Shoulder Press
3x20
DB Side Raises
3x20
DB Rear Raises
3x12
Shrugs
4x15
Bryan Ehlers
05-26-14, 12:20 am
5/25/2014
Squat
135x10,10
225x10
315x10
350x10
135x20
SLD
135x10
225x10
275x10
Leg Press
3x12
Leg Curl
3x20
Bryan Ehlers
05-26-14, 5:55 pm
5/26/2014
Bench Press
135x15
185x12
225x10,10,10
Incline Bench Press
3x20
DB Fly
3x15
Bryan Ehlers
05-28-14, 10:21 pm
5/28/2014
Sumo Deadlift
135x10,10
225x5
315x3
405x3
500x3
475x3
Deficit Conventional Deads
405x3
425x3
Block Pulls
315x3
365x3
405x3
455x3
*early morning workouts are definitely going to take some time to get used to
Bryan Ehlers
05-29-14, 2:02 pm
5/29/2014
Pullups
4x10
Lat Pulldowns *3 grips
3x30
Chest Supported Row
4x12
Close Grip Lat Pulldown
3x8
Machine Row
3x15
Bryan Ehlers
05-30-14, 11:45 am
5/30/2014
Military Press
warm up
155x5,5,5,5,5
DB Shoulder Press
3x20
Seated DB Lateral Raise
3x20
DB Shrugs
3x15
DB Curls
3x10
Close Grip Bench Press
3x12
Tricep Dip Machine
3x20
Bicep Curl Machine
3x20
Bryan Ehlers
06-01-14, 7:06 pm
6/1/2014
Squat
warm up
285x10,10
Leg Press
3x15
GHR
2x15
Leg Extension
3x30
Leg Curl
2x15
Abs
3x15
Bryan Ehlers
06-02-14, 9:30 pm
6/2/2014
Bench Press
warm up
275x2
295x2
250x8,5
Behind the Neck Press
5x10
DB Fly
3x12-15
Dip
2x10
Pec Deck
3x15
Incline DB Fly
3x12
Bryan Ehlers
06-04-14, 7:13 pm
6/4/2014
Deads
135x5,5
225x3
315x3
405x5,5,5,5,5
Chins
2xAMRAP
Barbell Row
2x10
Yates Row
3x12
T-Bar Row
3x12 + 1 drop set
Everything felt good today, excited about getting back into conventional style pulling after doing sumo for a few weeks
Bryan Ehlers
06-06-14, 12:11 am
6/5/2014
Today I went to a new barbell club in Iowa City, Magni Barbell, and it was one of the most fun training sessions I've had in a while! Tons of really nice equipment, including strongman stuff which I tried out.
Log Clean and Press
a ton x a shit ton
didn't keep track of sets/reps but I think I got up to ~185 for a few reps, my goal on these is 225 for 5 reps by my birthday
Axle Deads
a ton x a bunch
again, didn't keep track, just went wild
Axle Power Cleans
worked up to ~200 lbs I think
Bicep Machine, rope pullups, and tried to yoke press a couple reps
Bryan Ehlers
06-08-14, 9:41 pm
6/8/2014
Squat
warm up
315x5,5,5,5,5
current game plan for squats is do 5x5 and just add 5 lbs each week
Leg Press
6pps x 20
5pps x 20
4pps x 20
3ppx x 20
Leg Curl
2x15
Bryan Ehlers
06-12-14, 12:24 pm
6/11/2014
5:30 AM
Deads
135x5,5
225x3
315x3
440x1..morning training
DB Rows
3x10
Chest Supported Row
3x10
Hammer Strength High Row
3x10
Went to class, went to work, studied, and at 11:00 pm I thought, man that deadlift session really did not go how I wanted lets go make it happen. And here was the outcome
Deadlift
135x10
225x5
315x3
405x1
440x3,3,3,3,3
*speeeeeeeeeedy reps felt awesome
Bryan Ehlers
06-15-14, 12:34 pm
6/15/2014
Bench Press
135x10,10
185x10
225x5
250x5,5
DB Curl
3x10
Close Grip Bench Press
3x15
Military Press
3x12
Bryan Ehlers
06-15-14, 11:52 pm
6/15/2014
Squat
135x10
225x5
275x3
315x2
345x2
365x1
385x1
going in tomorrow to do accessories
Bryan Ehlers
06-16-14, 9:53 pm
6/16/2014
Floor Press
135x10,10
185x5
225x3
250x2,2,2,2,2
265x1
275x1
Bench Press
190x15,15
Lat Pulldown
3x12
DB Shrugs
3x15
Military Press
3x12
Tricep Pushdown
4x25
Bryan Ehlers
06-19-14, 12:38 am
6/18/2014
Deficit Deadlift
135x10,10
225x8
315x8
405x8
SSB Oly Squat
4x8
T-Bar Row
3x15
Bryan Ehlers
06-20-14, 9:39 pm
6/20/2014
Military Press
3x8
Shrugs
6x10
EZ Bar Curl
3x15
Glute Ham Raise
3x10
Back Raise
3x20
Lat Pulldown
3x15
Bryan Ehlers
06-22-14, 2:13 pm
6/22/2014
Squat
warm up
8 set of 3 reps @ 255
315x2
345x2
Olympic Squat
5x5 @ 225
Leg Press
4x15
GHR
3x12
KB Swings
3x15
Bryan Ehlers
06-23-14, 9:20 pm
6/23/2014
Deadlift
warm up
8x3 @ 350
Snatch Grip Deadlift off 2 inch block
3x12 @ 295
Olympic Squat
3x8
DB Shrugs
3x12
Back Raises
50 reps
Lat Pulldown
4x15
Bryan Ehlers
06-24-14, 7:03 pm
6/24/2014
Incline Bench Press
warm up
225x8
Incline DB Press
2x20
Close Grip Bench Press
3x12
Tricep Pushdown
100 reps
Cable Fly
3x15
Military Press
3x12
Bryan Ehlers
06-26-14, 9:26 pm
6/26/2014
Squat
warm up
135x10
225x3
275x2
315x2
345x2,2,2,2,2
Good Morning
3x8
GHR
3x12
Back Raise
60 reps
Leg Press
60 reps
Band Leg Curls
100 reps
Bryan Ehlers
06-28-14, 9:35 am
6/28/2014
Military Press
3x5
Barbell Curl
4x15
Dips
4x10
Cable Fly
3x15
Shrugs
3x10
Close Grip Lat Pulldown
3x15
Calves
3x15
Bryan Ehlers
06-29-14, 1:15 pm
6/29/2014
Deadlift
warm up
135x10,10
225x3
315x2
405x2
5x2 @ 465
Snatch Grip Deads
2x8 @ 380
DB Shrugs
2x20
Close Grip Lat Pulldown
3x10
Bryan Ehlers
06-30-14, 9:06 pm
6/30/2014
Floor Press
warm up
8x3 @ 190
DB Incline Press
3x15
Tricep Pushdown
100 reps
DB Military Press
3x10
Cable Fly
3x15
Abs
50 reps
Bryan Ehlers
07-05-14, 10:48 am
7/3/2014
Squat
warm up
135x10,10
225x8
275x8
295x8
HB Olympic Squat
50 reps
Bryan Ehlers
07-08-14, 12:11 pm
7/8/2014
Deficit Deadlift *beltless
warm up
410x8,8
HB Olympic Squat
3x8
Chest Supported Row
30 reps
GHR
4x10
Bryan Ehlers
07-09-14, 8:32 pm
7/9/2014
Bench Press
135x10
185x10
255x2,2,2,2,2,5
190x15,15
Lat Pulldown
3x15
Tricep Pushdown
4x25
DB Shrugs
3x15
DB Shoulder Press
3x15
Bryan Ehlers
07-11-14, 9:49 pm
7/11/2014
Squat
warm up
135x10
185x5
225x5
8x3 @ 275
315x2
345x2
365x2
HB Olympic Squat
5x5
Leg Extension
4x15
DB SLD
3x15
Bryan Ehlers
07-14-14, 9:25 pm
7/14/2014
Deadlift
warm up
8x3 @ 365
Snatch Grip Deads off 3 inch Mat
3x12 @ 300
HB Olympic Squat
3x8 @ 245
Lat Pulldown
4x15
DB Shrug
3x12
Back Raises
60 reps
Bryan Ehlers
07-15-14, 8:43 pm
7/15/2014
Incline Bench Press
warm up
135x10
165x8
185x8
205x8
225x8
185x15
Incline DB Press
2x20
Close Grip Bench Press
3x12
DB Shoulder Press
3x15
Tricep Pushdown
100 reps
Band Fly
3x15
Band Pullaparts
100 reps
Bryan Ehlers
07-17-14, 8:32 pm
7/17/2014
Squat
warm up
135x10
185x5
225x3
275x3
315x2
365x2,2,2,2,2
Good Morning
3x8
Sumo Deadlift
3x8
ss/ KB Swings
3x15
Leg Press
4x15
Back Raises
60 reps
Bryan Ehlers
07-20-14, 7:41 pm
7/18/2014
Close Grip Bench
3x15
Chest Supported Row
3x12
Curlz
3x15
Klokov Press
3x8
Tricep Pushdown
100 reps
BAck Raises
60 reps
Bryan Ehlers
07-20-14, 7:42 pm
7/20/2014
Deadlift
warm up
135x10
185x5
225x5
275x3
315x2
365x2
405x1
455x2
475x10
Snatch Grip Deads
325x8
375x8
Yoke Walking
*First time doing this and had a blast
DB Shrugs
3x15
Bryan Ehlers
07-24-14, 10:50 pm
7/23/2014
Close Grip Bench Press
warm up
185x24
DB Incline Press
3x15
Tricep Pushdown
100 reps
Military Press
3x10
Abs
50 reps
Bryan Ehlers
07-24-14, 10:52 pm
7/24/2014
HB Squat
warm up
315x8
Wide Stance GM
3x8
DB Lunges
3x15
HB Squat ss/ Trap Bar Deadlift
4x8 @ 185
Abs
60 reps
Bryan Ehlers
07-25-14, 8:14 pm
7/25/2014
Close Grip Bench Press
4x5
Seated Row
3x15
Tricep Pushdown
100 reps
Cable Fly
3x20
DB Shoulder Press
3x15
GHR
3x12
Abs
60 reps
Bryan Ehlers
07-27-14, 10:05 pm
7/27/2014
Deficit Deadlift
warm up
405x10
HB Olympic Squat
185,225,275 x 8 reps
21-15-9 Complex
8 deadlifts, 155 lbs
7 cleans, 155 lbs
6 snatches, 155 lbs
21 pullups
6 ring dips
6 deadlifts, 155 lbs
5 cleans, 155 lbs
4 snatches, 155 lbs
15 pullups
4 ring dips
4 deadlifts, 155 lbs
3 cleans, 155 lbs
2 snatches, 155 lbs
9 pullups
2 ring dips
~17 minutes
Glute Ham Raise
4x10
Back Raise
60 reps
Bryan Ehlers
07-28-14, 9:11 pm
7/28/2014
Bench Press
warm up
245x2
265x2,2,2,2,2
225x10
Close Grip Bench Press
3x5
DB Incline Bench Press
3xAMRAP
Clean and Jerk
60 reps @ 135 lbs
Bryan Ehlers
08-03-14, 6:13 pm
8/2/2014
Squat
warm up
8x3 @ 275
Snatch
5x5 @ 135 lbs
GHR
3x12
Pullups in between every set of squats
8/3/2014
Deadlift
warm up
315x3
365x3,3
385x3,3
405x3,3
425x3,3
315x5,5,5
Pullups
5x6
GHR
3x12
Thrusters
50 reps @ 100 lbs
Abs
100 reps
Bryan Ehlers
08-05-14, 8:28 pm
8/5/2014
Incline Bench Press
a bunch of sets and reps
Pullups in between every set of incline press
Deadlift 315 for 1 minute, rest 1 minute, repeat for 3 total minutes of work
Bryan Ehlers
08-07-14, 7:46 pm
8/6/2014
HB Squat
warm up
2x5 @ 315
225x8
Power Cleans
a bunch at 185 and 205
Pullups
a whole lot, getting better everyday at these
Behind the Neck Jerk
185x2,2
205x2,2
*these are pretty fun
Bryan Ehlers
08-10-14, 8:05 pm
8/8/2014
Random assistance including military press, lots of pullups, overhead squats, back squats
Bryan Ehlers
08-10-14, 8:08 pm
8/10/2014
Deadlift
warm up
315, 405, 455 x 2
500x5
405x10
315 x 10 reps
Pullups x 5 reps
Back Raise x 15 reps
Row 500 meters
-repeat for 3 rounds
Abs 100 reps
Bryan Ehlers
08-19-14, 12:40 pm
8/19/2014
Deadlift
warm up
315, 365 x 5 reps
405x6
425x8
365x12
Pullups and dips
Bryan Ehlers
08-19-14, 8:40 pm
8/19/2014
Row
1000 meters
Bench Press
warm up
225, 245, 265, 245 x 3
225x5
Power Cleans (kg)
40x5
60x5
70x3
80x3
90x3
100x3,3
Three Rounds of 21-15-9
Power Clean 155 lbs
Bar Dips
Abs 100 reps
Bryan Ehlers
08-20-14, 2:24 pm
8/20/2014
Bench Press
warm up
185, 225 x 5
245x3
265, 275 x 1
Some pullups
Behind the Neck Jerk (kg)
50x3
70x2
80, 90, 100, 110, 100 x 1
Abs
100 reps
Bryan Ehlers
08-22-14, 9:12 pm
8/22/2014
Squats
warm up
315, 335, 345 x 5 reps
*next week will be +5lbs
Snatch
a bunch of work, actually caught a couple at 70 kilos in an overhead squat
SLD
4x6
8/23/2014
Some pullups and a lot of squat mobility work. Just working on a more upright posture, already much easier to get down there than yesterday. Tomorrow will be some deadlifts and clean and jerks and possibly more squats
Bryan Ehlers
08-25-14, 10:33 pm
8/24/2014
Bike 2 miles
Power Snatch (kg)
warm up
5x5 @ 60
Bike 2 miles
8/25/2014
Power Clean and Jerk
30 reps @ 185 lbs in ~20 minutes
Bench Press
warm up
225x5,5,5
Bryan Ehlers
08-27-14, 11:17 pm
8/27/2014
Squat
warm up
275x10,10,10
Power Snatch
3x5 @ 155 lbs
Bryan Ehlers
09-01-14, 10:15 am
8/29/2014
Deadlift
warm up
135x10,10
225x5
315x3
405,455x1
495,525x1
525x5 PR
405x5,5
Some power cleans, rows, GHR, and SLD for accessories
8/31/2014
Bench Press
warm up
135x10
185,225x5
245,255,265,275x2
Feet up BP
155x20,17,15
Pullups
3 sets
Military Press
3x10
Bryan Ehlers
09-03-14, 2:13 pm
9/3/2014
Squat
warm up
8x3 @ 275
Deadlift
135x3
225x2
315,405,455,455x1
only rest was loading weight
Bryan Ehlers
09-06-14, 2:05 pm
9/6/2014
Pause Squat
5x3 @ 225-275
Beltless Deads
warm up
415, 435 x 8 reps
21-15-9 complex
185 lbs SLD
GHR sit ups
Lots of stretching in between all sets
Bryan Ehlers
09-07-14, 9:02 pm
9/7/2014
Feet Up Bench Press
warm up
175x15,15,15
EMOM for 6 minutes
135 lbs Snatch x 5 reps
GHR Sit Ups
3x15
Bryan Ehlers
09-11-14, 9:30 pm
9/10/2014
Squat
warm up
275x3
315,335,365x1
Front Squat
2x8
Good Morning
2x8
Bryan Ehlers
09-14-14, 9:53 pm
9/12/2014
Bench Press
12x3 @ 185 lbs
DB Incline Bench Press
2x25
DB Fly
2x12
Tricep Dip Machine
3x12
Tricep Pushdown
1x50
Chest Supported Row
3x15
GHR Sit Up
3x15
Bryan Ehlers
09-14-14, 9:55 pm
9/14/2014
Paused Squat *beltless
warm up
315x2x2
335x2 PR
355x1 PR
Deficit Deadlift
warm up
495x1 easy
21-15-9 complex
Deficit Deadlift @ 315 lbs
GHR Sit Ups
Chest Supported Row
3x15
Bryan Ehlers
09-17-14, 10:58 pm
9/17/2014
Pause Squat
warm up
12x2 @ 225
~30 seconds rest between sets
Deficit Pulls, alternating conventional and sumo
10x1 @ 365
Leg Extension
3x15
Leg Curl
3x15
Abs
300 reps
Bryan Ehlers
09-21-14, 11:11 pm
I benched a while ago but forgot to post.
Bryan Ehlers
09-21-14, 11:13 pm
9/21/2014
Pause Squat *beltless
warm up
315,345,365,315,315 x 1
Deficit Pulls
warm up
225,315 x 3
405,455,455,515 x 1
Abs
Go in to do accessories tomorrow
Bryan Ehlers
09-25-14, 5:55 pm
9/24/2014
Pause Squat
warm up
12x2 @ 225
Deficit Pulls
10x1 @ 375
Training has been really hit or miss lately due to a busy exam schedule, looking forward to the weekend when I'll have more time to get a workout in
Bryan Ehlers
09-27-14, 12:20 pm
9/26/2014
Been a long time since I've done a good bench workout. Time to get srs and train it more often.
Bench Press
warm up
225x6
185x5,5,5
Military Press
10x5 @ 95 <- lol
Incline Bench Press
5x5 @ weight
Bryan Ehlers
09-29-14, 5:53 pm
9/28/2014
Pause Squat *beltless
warm up
280x8 PR
245, 225 x 5 reps
Deficit Deadlift
315x5,5,5
Front Squat
3x5
Bryan Ehlers
10-02-14, 12:01 am
10/1/2014
Been sick/busy with classes and work
Press
warm up
135x15
done...
Bryan Ehlers
10-05-14, 9:27 pm
10/5/2014
Paused Squat *beltless
warm up
280x8 ties PR
245, 225 x 5 reps
SLD
3x8 @ 225
Front Squat
3x10
GHR Sit Ups
3x15
Back in the swing of things! Finally!
Bryan Ehlers
10-06-14, 9:10 pm
10/6/2014
Bench Press
warm up
165, 190 x 5 reps
225x12 reps
5x10 @ 155
DB Incline Fly
3x15
DB Incline Press
3x12
Bryan Ehlers
10-12-14, 3:12 pm
10/8/2014
Deficit Deadlift
warm up
425x10
375, 325 x 5 reps
Paused Front Squat
2x8
10/10/2014
Press
warm up
135x14
120, 105 x 5 reps
Pullups
10/12/2014
Paused Squat *beltless
warm up
295x5 reps
265, 245 x 3 reps
Paused Front Squat
3x8
GHR Sit up
3x20
GHR
3x8
Leg Curl
3x10
Bryan Ehlers
10-19-14, 7:39 pm
A few days ago I did deadlifts:
Deficit Deadlift
warm up
455x4
405, 365 x 3 reps
GHR
3x10
GHR Sit Ups
3x20
Today I did paused squats:
Paused Squat *beltless
warm up
315x5
280x3
245x5
After the 315 set I put on my belt and did a couple reps, one at 315 and one at 365 with no pause and it felt awkward, should probably start to do regular squats again
Paused Front Squat
3x6
GHR Sit Ups
3x20
Leg Extension (15 right, 15 left, 15 both legs)
3x15, 15, 15
Leg Curl
3x12
Bryan Ehlers
10-21-14, 9:02 pm
10/21/2014
Bench Press
warm up
250x5
Close Grip Bench ss/ DB Curls
3x10
DB Fly
3x15
Machine Chest Press
1 drop set
Bryan Ehlers
10-23-14, 12:40 am
10/22/2014
Deficit Deadlift *beltless
warm up
495x5 PR
425x3
365x5
Pretty sure this is a dead stop PR off of a deficit. Finish workout tomorrow, got educational activities to get to!
Bryan Ehlers
10-24-14, 10:36 pm
10/24/2014
Press
warm up
135, 155 x 5
135x8
DB Shoulder Press
3x15
DB Lateral Raise
3x12
DB Rear Delt Raise
3x12
DB Front Raise
3x15
Bryan Ehlers
10-26-14, 2:39 pm
10/26/2014
Real light and easy squatting today. Ran a 5K yesterday and I am definitely feeling it today.
Squat
warm up
225x5
5x10 @ 185
Front Squat
2x10
Lying Leg Curl (L,R,both)
2x15,9
Seated Leg Curl
3x12
GHR Sit up
3x20
Bryan Ehlers
10-27-14, 8:27 pm
10/27/2014
Bench Press
warm up
185x24
205x10 <==
DB Bench Press
3x10
Incline Bench Press
2x8
Machine Chest Press
1 drop set
Bryan Ehlers
10-30-14, 9:55 pm
10/30/2014
Pullups
3x8
Deadlift
135,185,225,275,315 x 5 reps
*first day testing out early morning lifting so didn't want to do anything stupid
Barbell Row
3x8-12 w/ one drop set
Chest Supported Row (3 grips)
2x10 each grip
Lat Pulldown
3x12
Lat Pullover
2x20
GHR Sit Ups
3x20
Bryan Ehlers
11-02-14, 7:50 pm
11/2/2014
Paused Squat *beltless
warm up
290x8 +10 lbs PR
255, 225 x 5 reps
Front Squat
3x8
Leg Curl (left, right, both legs)
2x15
1xfailure
Squats felt terrific today. Transitioning into early morning lifting sessions this week around 5:30am. School and work really takes up a lot of time
Bryan Ehlers
11-04-14, 2:02 pm
11/4/2014
Bench Press
warm up
235x10
205, 185 x 5 reps
135x8
Incline DB Press
3x8
DB Fly
3x12
Cable Fly
2x12
Machine Chest Press
2x10
Bryan Ehlers
11-06-14, 9:01 am
11/6/2014
BB Row
5x8-12
Chest Supported Row
5x8-10
Lat Pulldown
2x12
Close Grip Lat Pulldown
2x10
"Bro" Rows
5x8-10
Cable Pullover
2x15
Bryan Ehlers
11-08-14, 8:53 am
11/8/2014
Military Press
warm up
135x13
125, 105 x 5 reps
Behind the Neck Press
3x12
DB Shoulder Press
3x15
DB Rear Delt Raises
3x12
DB Upright Rows
3x15
Machine Bicep Curl
5x10
Machine Tricep Extension
5x10
Bryan Ehlers
11-09-14, 9:15 pm
11/9/2014
Paused Squat *beltless
warm up
305x6
275, 245 x 3 reps
Paused Front Squat
3x10
SLD
4x8
Lying Leg Curl
2x20
1xfailure
Seated Leg Curl
3x12
Leg Extension
3x30
Bryan Ehlers
11-13-14, 11:44 pm
11/13/2014
Bench Press
warm up
95, 135 x 15
185 x 10
225 x 3
245 x 5
185 x 12, 12
135 x 12
Dips
3x8
Incline Bench Press
4x8-10
DB Fly
3x12-15
Incline DB Fly
3x15
Pushups
3xfailure
Bryan Ehlers
11-15-14, 4:05 pm
11/15/2014
Military Press
warm up
65, 95 x 10
135x5
145x10
Behind the Head Shoulder Press
3x15 @ 95
DB Shoulder Press
3x12 @ 50's
Hammer Strength Shoulder Press
3x12
DB Lateral Raises
3x8-12
Pullups
2 sets
BB Row
3x8
Bryan Ehlers
11-16-14, 7:30 pm
11/16/2014
Paused Squat
warm up
325x3 PR
305x3
255x5
Front Squat
3x10
Lying Leg Curl
3x15
Seated Leg Curl
3x12
Leg Extension
2x45
Bryan Ehlers
11-20-14, 12:03 am
11/19/2014
Bench Press
warm up
95x15,15
135x15
185x12
225x8
255x3
225x5
205, 185 x 8
135x15
DB Bench Press
4x8
Incline DB Fly
3x15
Hammer Strength Chest Press
3x10
Machine Chest Press
10x10
Bryan Ehlers
11-22-14, 10:52 am
11/21/2014
Lat Pulldown
2x20 warmup
3x12,10,8 + drop set
Back Extension
2x15
Deadlift
135, 185, 225, 275, 315 x 5 reps
Hammer Strength Row
3x8 + drop set
DB Row
3x12
Cable Pullover
3x20
Bryan Ehlers
11-23-14, 11:58 am
11/23/2014
First time in a long while doing a dedicated arm day, feels good.
Close Grip Bench
warm up
95x15, 15
135, 155 x 15
185, 135 x 12
DB Curl
warm up 2x20
3x8
BB Curl
3x12
Overhead Tricep Extension
3x15
DB Hammer Curl
3x20
Pushup
3x20
Bryan Ehlers
11-24-14, 2:57 pm
11/24/2014
Cable Rear Delts
3x15
Seated shoulder Press
115, 135 x 15
155x10
185x4
155x6
135x8
DB Shoulder Press
3x15
DB Lateral Raises
3x12 + 2 drop sets
Upright Rows
3x12 + drop set
Front Raise
4x12
Rear Delt Face Pull
4x12
Bryan Ehlers
11-25-14, 2:49 pm
11/25/2014
Warm up
Leg Extension, Leg Curls 2x15
Pause Squat
warm up
225x5,5,5
Leg Press
3x15 + 2 drop sets
Leg Extensions
3x12 + drop set
Leg Press calves ss/ Smith machine calves
2x10 each
Bryan Ehlers
11-26-14, 1:28 pm
11/26/2014
Bench Press
warm up
95x15,15
135, 155 x 15
185, 205 x 10
135x10
DB Fly
3x12 + drop set
DB Incline ss/ Pushup
2xfailure
Bryan Ehlers
11-29-14, 10:47 pm
11/28/2014
Behind the Neck Press
warm up
95, 115 x 15
135x10
145x8
115, 95 x 10
DB Side Lateral
2x20 warm up
3x8 + 2 drop sets
Upright Row
3x15 + drop set
Shrug
a ton
Pale Rider
11-30-14, 5:39 pm
nice work
BJ Whitehead
11-30-14, 11:49 pm
Keep grinding!
Bryan Ehlers
12-01-14, 8:42 pm
12/1/2014
Squat
warm up
315x5,5,5
225x20
Seated Leg Curl
2x20 warm up
4x15,12,10,8 + 2 drop sets
Leg Extension
3x12 + 2 drop sets
nice and simple leg workout. be back at it bright and early tomorrow morning for a chest/shoulder workout before work/classes
Bryan Ehlers
12-02-14, 12:07 pm
12/2/2014
Incline Bench Press
warm up
95, 135 x 15
155x12
185x10
205, 185, 135 x 8
Wide Bench Press
6x10
Cable Fly
5x15-20
Bryan Ehlers
12-05-14, 10:53 pm
12/5/2014
Lat Pulldown
2x20 warmup
8x8-12
BB Row
1x15 warmup
3x10
Deadlift
135, 185, 225, 275, 315 x 5 reps
405, 455 x 1
315x10
Cable Row
6x10-12
Bryan Ehlers
12-07-14, 7:40 pm
12/7/2014
Seated Shoulder Press
warm up
95, 135 x 15
155x12
185x7 PR
205x2
155, 135 x 6
Behind the Neck Shoulder Press
3x12
DB Lateral Raise
3x30
Shrugs
3x20
Behind the Neck Shrugs
3x15
Bryan Ehlers
12-08-14, 9:05 pm
12/8/2014
Close Grip Bench Press
95, 135, 185 x 15
135x20
DB Curl
3x8-10+drop set
Tricep Pushdown
4x12+2 drop sets
Cable Curl
3x8+2 drop sets
Cable Overhead Tricep Extension
3x12+2 drop sets
DB Hammer Curl
3x15
Bryan Ehlers
12-12-14, 9:09 am
12/11/2014
Incline Bench Press
95, 135 x 15
155x12
185x10
205x5
10x10 @ 135
DB Fly
3x12 + drop set
Cable Fly
6x12
Pushup
3xfailure
Bryan Ehlers
12-12-14, 9:35 pm
12/12/2014
Pullups
3x10
Back Extension
3x15
Close Grip Lat Pulldown
5x8-12
BB Row / Deadlift complex
4x8/5
Behind the Neck Lat Pulldown
4x8-10
Cable Row
5x8-12
Bryan Ehlers
12-13-14, 9:18 pm
12/13/2014
Cable Rear Delts
5x12-15
Seated Shoulder Press
95, 135 x 15
155x10
185x4
155x6
135x10, 10
DB Shoulder Press
3x12 + 2 drop sets
DB Lateral Raises
3x30
Cable Lateral Raise
4x12
Bryan Ehlers
12-15-14, 3:35 pm
12/14/2014
Tricep Pushdown
8x8-12
DB Curl
5x8-12
Cable Overhead Tricep Extension
5x12-15
Seated DB Curl
5x12
Overhead DB Tricep Extension
3x15
DB Concentration Curl
3x8-12
Pushups
1x50
Bryan Ehlers
12-16-14, 8:56 pm
12/16/2014
Leg Extension
6x12-15
Weighted Lunges
3 trips of ~20 steps
1 trip BW only
Close Stance Leg Press
4x20
2x30
Seated Leg Curl
4x12
Lying Leg Curl
3x15
Bryan Ehlers
12-17-14, 5:10 pm
12/17/2014
Incline Bench Press
95, 135 x 15
155x12
185x10
205x8
135x20
DB Curl
4x12
DB Flat Press
2x8
1x25
EZ bar Preacher Curl
4x8-12
Cable Fly
5x15
Bryan Ehlers
12-22-14, 9:53 am
Pullups
5x8-10
Weighted Back Raise
5x15
Lat Pulldown
4x12
Tricep Pushdown
4x15
Hammer Strength Row
4x15
Overhead Cable Extension
4x12
Cable V-Bar Row
3x12
Single Arm Tricep Extension
3x12
Bryan Ehlers
12-22-14, 10:03 am
12/21/2014
Band Pullaparts
5x15
Behind the Neck Shoulder Press
95x15
115x12
135x10
Drop set:
105x10
85x15
65x20
DB Curls
3x12
DB Side Laterals
3x30
Single Arm Preacher Curl
3x8-12
Upright Row
3x15
Reverse Curl
3x15
Bryan Ehlers
12-22-14, 4:34 pm
12/22/2014
Leg Extension
6x15
Lying Leg Curl
6x15
Leg Press
6x15
Single Leg Curl
3x12
Single Leg Press
3x12
Bryan Ehlers
12-23-14, 10:13 pm
12/23/2014
Machine Fly
5x15 + 2 drop sets
Incline Bench Press
5x12
Bench Press
4x12
Cable Fly
6x12-15
Triceps Pushdown
6x12
One Arm pushdown
3x15
Pushups
3xfailure
Bryan Ehlers
12-26-14, 4:01 pm
12/25/2014
Band Pullapart
5x15
Behind the Neck Shoulder Press
95x15
115x12
135x12
115x20
Drop set:
105x10
85x15
65x20
Upright Row
85x15
115x12
115x12
Drop set:
105x10
85x15
65x20
DB Lateral Raise
3x30
DB Shrug
3 minutes
Bryan Ehlers
12-26-14, 4:07 pm
12/26/2014
Pullups
6x8-10
Weighted Back Raise
4x15
DB Row
4x15
Cable Row
4x25
Cable Lat Pullover
4x15
DB Hammer Curl
4x12
One Arm Preacher Curl
3x8
Reverse Curl
4x12
Bryan Ehlers
12-28-14, 5:24 pm
12/28/2014
Warm up: some DB fly, band pullaparts, stretches
Incline Bench Press
95, 135, 155, 185 x 15 reps
205x10, 5, 5
Drop set:
175x10
155x15
135x20
Bench Press
3x15
DB Incline Fly
3x12
2 Plate Pec Press
3x10
Pushup Ladder
1 round to failure
Bryan Ehlers
12-30-14, 9:13 pm
12/29/2014
Weighted Lunges
6x20 steps
Leg Press
5x15
Drop set:
1x10, 15, 20
Squat
3x15
Leg Extension
3x30
Leg Curl
3x20
Bryan Ehlers
12-30-14, 9:20 pm
12/30/2014
Pullups
6 sets
DB Rows
5x12
Lat Pulldown ss/ Rope Lat Pullover
6x8-12 / 6x15
Underhand Lat Pulldown ss/ Rope Lat Pullover
3x20 / 3x15
Weighted Back Extension
3x20
BJ Whitehead
12-31-14, 9:02 pm
Happy New Year!!
Bryan Ehlers
01-04-15, 2:19 pm
Happy New Year!!
Same to you! Got any resolutions that you're looking forward to?
Bryan Ehlers
01-04-15, 2:25 pm
12/31/2014
Did a shoulder workout before heading up to northern Minnesota for New Years Eve with the family and girlfriend. Was a ton of fun, lots of ice skating, no snowmobiling due to the lack of snow this year :( but had a lot of good food!
1/2/2015
Incline Bench Press
185 for 50 total reps, took about 7 sets. On the first set I got 17 reps easily and thats a PR.
Bench Press
3x12
Incline DB Fly
4x8-12
DB Pullover
3x15
DB Curl, BB Curl, and DB tricep extensions
1/4/2015
Lunges
6x24 steps
Leg Press
10x20 @ 4pps
*This was a really good challenge
Lying Leg Curl
6x12-15
Leg Extension ss/ Lunges
3x20 / 3x24 steps
Bryan Ehlers
01-06-15, 8:19 am
1/6/2015
Pullups ss/ Dips
6x8-12 / 6x12-15
DB Row ss/ DB Tricep Extension
3x12 / 3x15
Lat Pulldown ss/ Tricep Pushdown
3x15 / 3x15
Cable Row ss/ One Arm Pushdown
4x12 / 4x15
Bryan Ehlers
01-07-15, 10:05 pm
1/7/2015
Cable Rear Delts
5x15
Seated Shoulder Press
95x20
135x15
155x10,10,10
Drop set:
135x10
115x15
95x25
DB Shoulder Press
3x12
Upright Row ss/ Band upright row
3x15 / 3x20
DB Lateral Raises
3x15
Cable Lateral Raises
6x12
Bryan Ehlers
01-08-15, 9:07 pm
1/8/2015
Today I gave myself a challenge and did an arm workout totaling 1000 reps. It was tough and fun but probably won't be doing it again for a while now. Here's what I did:
Tricep Pushdown ss/ Rope Cable Curl
5x20 / 5x20 = 200 reps
Overhead Cable Extension ss/ DB Curl
5x20 / 5x20 = 200 reps
Rope Pushdown ss/ DB Hammer Curl
5x20 / 5x20 = 200 reps
Dip Machine ss/ Curl Machine
5x20 / 5x20 = 200 reps
One Arm Pushdown ss/ DB Concentration Curl
5x20 / 5x20 = 200 reps
= 1000 reps!
Bryan Ehlers
01-10-15, 6:46 pm
1/10/15
Incline Bench Press
95, 135 x 20
185x12
225x4
245x3
225x4
Drop set:
185x10
155x15
135x25
DB Bench Press
4x12-15
Cable Fly
6x15
Tricep Pushdown ss/ DB Preacher Curl
3x15 / 3x12
DB Extension ss/ DB Curl
3x12 / 3x12
Dips ss/ Preacher Curl
3x12 / 3x10
Bryan Ehlers
01-11-15, 9:54 pm
1/11/2015
Squat
135x15
185, 225 x 10
275x5
185x20
Leg Press
5x12
Single Leg Press
2x15
Lying Leg Curl
4x12
Seated Leg Curl
4x15
Calves
100 reps
Bryan Ehlers
01-13-15, 10:07 pm
1/12/2015
Pullups ss/ Dips
6x8-12 / 6x15
DB Row
3x15
Close Grip Pulldown ss/ Overhead Cable Extension
3x12 / 3x12
Chest Supported Row
3x15
One Arm Pulldown ss/ Tricep Pushdown
3x12 / 3x12
Bryan Ehlers
01-13-15, 10:11 pm
1/13/2015
Cable Rear Delts
100 reps
Seated Shoulder Press
95x20
135, 155 x 15
175x6
185x4
155x10, 8
Behind the Neck Press
2 drop sets:
105x10
85x15
65x20
DB Shoulder Press
3x12
Cable Lateral Raises
5x20
Bryan Ehlers
01-16-15, 9:24 pm
1/15/2015
Incline Bench Press, Flat DB Press, Bench Press, Cable Fly, Pec Deck Machine.
Bryan Ehlers
01-16-15, 9:35 pm
1/16/15
Pullups ss/ Dips
6x8-12 / 6x15-20
DB Row ss/ DB Tricep Extension
4x15 / 4x30
Deadlift
135, 225, 315, 315 x 10 reps
Hammer Strength High Row
4x12
Behind the Neck Pulldown ss/ Overhead DB Extension
6x12 / 3x15
Tricep Pushdown
100 reps
Bryan Ehlers
01-21-15, 9:52 am
1/18/2015
Legs
Did squats, lying leg curls, seated leg curls, some calves.
1/20/2015
Chest
Incline Bench Press, Incline DB Press, Cable Fly, Machine Chest Press.
1/21/2015
Back + Tris
Pullups ss/ Dips
6x8-12 / 6x20
DB Row
3x20
Behind the Head Pulldown ss/ Rope Pushdown
5x15 / 5x15
Close Grip Pulldown ss/ One Arm Pushdown
4x20 / 4x15
One Arm Pulldown ss/ DB Tri Extension
3x12 / 3x15
Bryan Ehlers
01-23-15, 9:48 am
1/22/2015
Lying Leg Curl, Leg Extension, Lunges, Squat.
Bryan Ehlers
01-23-15, 9:58 am
1/23/2015
Cable Rear Delts
5x20
Seated Military Press
95x20
135, 155 x 12
185x6, 7
205x2
155x10
135x17
DB Shoulder Press
3x10
Cable Side Raise
5x20
Cable Curl
4x25
Bryan Ehlers
01-26-15, 8:21 am
1/26/2015
Pullups ss/ Dips
6x8-15 / 6x20
Behind the Head Pulldowns ss/ Tricep Pushdowns
4x15 / 4x20
Chest Supported Row ss/ Overhead Cable Extension
3x12 / 3x30
One Arm Pulldown ss/ One Arm Cable Extension
4x12 / 4x15
These 5am workouts are getting easier and easier. Also, I have been focusing extra on my nutrition to get enough carbs and protein in and I can tell its making a big difference.
Bryan Ehlers
01-27-15, 1:10 pm
1/27/2015
Incline Bench Press ss/ Pullups
5x8-10 / 5x8-15
Pullups
5xfailure
Incline DB Press ss/ Chest Supported DB Row
3x12 / 3x12
Cable Fly ss/ Back Extensions
9x15 / 5x20
Pullups ss/ Pushups
2xfailure / 2xfailure
Bryan Ehlers
01-28-15, 5:56 pm
1/28/2015
Leg Extension
2x25
3x15
*2 drop sets
Weighted Lunges
3x24 steps
Unilateral Leg Press
4x12
Squat
4x12
Lying Leg Curl
5x12
Seated Leg Curl
4x15
Bryan Ehlers
01-29-15, 8:16 pm
1/29/2015
Seated Military Press
95x20
135x15
155x12,12,12
135x15
One Arm Press
4x15
Cable Side Raises
5x20
Smith Behind the Neck Press
4x10
DB Rear Delts
4x20
Bryan Ehlers
01-30-15, 8:14 am
1/30/2015
Tricep Pushdown
10x10
Cable Curl
10x10
Dips
4x20
DB Preacher Curl
3x10
Skullcrushers
3x15
T-Curl
3x12
Overhead Tricep Extension
3x30
One Arm Cable Extension
3x20
Bryan Ehlers
01-31-15, 7:59 pm
1/31/2015
Leg Extension
5x15
Leg Press
5x30
Single Leg Press
3x20
Lying Leg Curl
5x12
Stiff Leg Deadlift
3x10
Weighted Lunges
2 sets
Calves
6 sets
Bryan Ehlers
02-02-15, 9:36 am
2/2/2015
Pullups ss/ Dips
6x8-12 / 6x20
DB Rows ss/ Skullcrushers
3x20 / 3x20
Behind the Neck Pulldown ss/ Tricep Pushdown
5x12 / 5x15
Hammer Strength Pulldown ss/ One Arm Cable Extension
4x12 / 4x12
Bryan Ehlers
02-04-15, 8:55 pm
2/4/2015
Leg Extension
5x20
Leg Press
4x30
Single Leg Press
3x20
Lying Leg Curl
5x15
Weighted Lunges
4x24 steps
Calves
6 sets
Bryan Ehlers
02-05-15, 11:25 pm
2/5/2015
Seated Military Press
95, 135, 155 x 10
185x8, 6, 6
135x13
DB Side Raises
3x30
One Arm Press
3x15
Upright Row
3x15
Cable Side Raise
100 reps
Bryan Ehlers
02-06-15, 8:09 am
2/6/2015
Rope Pushdown
6x12-15
Cable Curl
4x25
DB Tricep Extension ss/ DB Hammer Curl
3x20 / 3x15
One Arm Preacher Curl ss/ One Arm Extension
4x12 / 4x20
Close Grip Chins ss/ Dips
4x8-10 / 4x20
Bryan Ehlers
02-09-15, 9:37 am
2/7/2015
Squat
135x10
225x10
275x3
225x15
Single Leg Press
4x12
Single Leg Extension
3x15
Lying Leg Curl
4x12
Calves
4 sets
Bryan Ehlers
02-09-15, 9:40 am
2/9/2015
Pullups / Weighted Dips
6x8-12 / 6x15
Cable Row / Tricep Pushdown
2x25 / 2x15
Behind the Neck Pulldown / Rope Pushdown
3x12 / 3x12
One Arm Pulldown / One Arm Pushdown
4x15 / 4x15
Pullups / Dips
3x6 / 3x15
Bryan Ehlers
02-10-15, 11:51 am
2/10/2015
Incline Bench Press
95x20
135x15
185x12
225x6
205, 185 x 8
DB Bench Press / Pullups
3x12 / 3x8-10
Cable Fly / Chest Supported Row
6x15 / 6x10-12
Pullups
3x8
Bryan Ehlers
02-11-15, 8:33 am
2/11/2015
Leg Extension
4x15
Single Leg Press
4x15
DB SLD
3x12
Lying Leg Curl
5x8-12
Calves
3x12
Bryan Ehlers
02-12-15, 8:14 am
2/12/2015
Cable Rear Delts
5x20
Seated Military Press
95, 135, 155 x 10
185x8, 7, 5
Machine Lateral Raise / Machine Shoulder Press
4x15 / 4x10
Behind the Neck Smith Press
4x12
1x15
Bryan Ehlers
02-13-15, 7:16 pm
2/13/2015
Rope Pushdown
100 reps
Cable Curl
100 reps
DB Tricep Extension / DB Cross Body Extension
3x20 / 3x20
DB Tricep Extension Hell
140 reps total
DB One Arm Preacher Curl
3x12
Overhead Cable Extension
3x30
T Curl
3x12
Close Grip Pullups / Dips
4x10 / 4x20
Cable Fly
6x20
Bryan Ehlers
02-14-15, 1:34 pm
2/14/2015
Leg Extension
5x15
Box Squats
135x10
185x10
225x10
275x10
325x10
Single Leg Press
5x15
Lying Leg Curl
5x12
Single Leg Extension
3x20
Calves
5x15
Bryan Ehlers
02-15-15, 9:31 pm
2/15/2015
Pullups / Dips
6x10-12 / 6x20
T-Bar Rows
4x12
DB Row / DB Tricep Extension
3x20 / 3x15
Behind the Neck Pulldown / Rope Pushdown
4x15 / 4x12
One Arm Pulldown / Overhead Tricep Extension
3x15 / 3x30
Close Grip Pulldown / One Arm Tricep Extension
3x12 / 3x12
Rope Lat Pullover / One Arm Tricep Extension
3x15 / 3x12
Bryan Ehlers
02-16-15, 8:42 am
2/16/2015
Bench Press
135x15
185x10
225x10
245x6
225x7
185x10
135x25
Pullups
3x10
Machine Chest Press
2x20
1x10
Incline Smith Machine Bench Press
4x8-12
Chest Supported Row
3x10
Cable Fly
8x15
Machine Lateral Raise / Machine Shoulder Press
3x15 / 3x10
DB Lateral Raise
3x30
Bryan Ehlers
02-18-15, 12:37 pm
2/18/2015
Rope Pushdown
10x10
Cable Curl
10x10
DB Tricep Extension Gauntlet
2 sets = 320 reps
DB Preacher Curl
3x12
Overhead Tricep Extension
3x30
T Curl
3x10
One Arm Tricep Extension
3x20
Single Arm Cable Curl
3x12
Close Grip Chins / Dips
3x10 / 3x25