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Old 06-22-2016, 08:28 AM   #1
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Default Pirates Conjugate Routine

I'm dropping 10/20 and going back to my roots. Westside Barbell conjugate.
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Old 06-22-2016, 08:30 AM   #2
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FitNotes Workout - Tuesday 21st June 2016

** BENCH WITH BANDS **
- 45.0 lbs x 10 reps Monster mini
- 95.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 185.0 lbs x 3 reps
- 245.0 lbs x 3 reps
- 245.0 lbs x 3 reps
- 245.0 lbs x 3 reps
- 245.0 lbs x 3 reps
- 245.0 lbs x 3 reps
- 245.0 lbs x 3 reps
- 245.0 lbs x 3 reps
- 245.0 lbs x 3 reps
- 245.0 lbs x 3 reps

** Flat Dumbbell Bench Press **
- 70.0 lbs x 10 reps
- 70.0 lbs x 10 reps
- 70.0 lbs x 10 reps

** NOSE BREAKER H BAR **
- 70.0 lbs x 10 reps
- 70.0 lbs x 10 reps
- 70.0 lbs x 10 reps

** Rear Delt Dumbbell Raise **
- 25.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 30.0 lbs x 10 reps

** Dumbbell Row **
- 70.0 lbs x 10 reps
- 70.0 lbs x 10 reps
- 70.0 lbs x 10 reps

** PREACHER HAMMER CURL **
- 30.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 30.0 lbs x 10 reps
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Old 06-23-2016, 05:39 PM   #3
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FitNotes Workout - Thursday 23rd June 2016

** SSBAR BOX SQUAT **
- 65.0 lbs x 8 reps minis + monster mini
- 155.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 250.0 lbs x 2 reps
- 250.0 lbs x 2 reps
- 250.0 lbs x 2 reps
- 250.0 lbs x 2 reps
- 250.0 lbs x 2 reps
- 250.0 lbs x 2 reps
- 250.0 lbs x 2 reps
- 250.0 lbs x 2 reps

** Deadlift **
- 45.0 lbs x 10 reps mini + monster mini
- 135.0 lbs x 8 reps
- 225.0 lbs x 4 reps
- 275.0 lbs x 3 reps
- 300.0 lbs x 2 reps
- 300.0 lbs x 2 reps
- 300.0 lbs x 2 reps
- 300.0 lbs x 2 reps
- 300.0 lbs x 2 reps
- 300.0 lbs x 2 reps
- 300.0 lbs x 2 reps
- 300.0 lbs x 2 reps

** Leg Press **
- 270.0 lbs x 10 reps
- 450.0 lbs x 10 reps
- 540.0 lbs x 10 reps

** SLDL SMITH MACHINE **
- 90.0 lbs x 10 reps
- 140.0 lbs x 10 reps
- 170.0 lbs x 10 reps

** Lying Leg Curl Machine **
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
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Old 06-23-2016, 10:23 PM   #4
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Great speed work, and as usual monstrous volume!
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Training log
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Old 06-24-2016, 06:08 PM   #5
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FitNotes Workout - Friday 24th June 2016

** FLOOR PRESS **
- 45.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 185.0 lbs x 8 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 3 reps
- 315.0 lbs x 3 reps
- 345.0 lbs x 3 reps
- 365.0 lbs x 3 reps
- 375.0 lbs x 3 reps

** PIN PRESS **
- 225.0 lbs x 5 reps
- 315.0 lbs x 3 reps
- 365.0 lbs x 3 reps
- 385.0 lbs x 3 reps
- 405.0 lbs x 3 reps
- 425.0 lbs x 3 reps
- 445.0 lbs x 2 reps

** Flat Dumbbell Bench Press **
- 70.0 lbs x 10 reps
- 70.0 lbs x 10 reps
- 70.0 lbs x 10 reps

** LYING DUMBELL EXTENSION **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps

** Seated Dumbbell Press **
- 50.0 lbs x 10 reps
- 60.0 lbs x 10 reps
- 70.0 lbs x 10 reps

** Lat Pulldown **
- 180.0 lbs x 10 reps
- 180.0 lbs x 10 reps
- 180.0 lbs x 10 reps

** EZ-Bar Preacher Curl **
- 75.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 105.0 lbs x 10 reps
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Old 06-27-2016, 06:12 PM   #6
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* SSBAR BOX SQUAT **
- 65.0 lbs x 10 reps
- 115.0 lbs x 8 reps
- 155.0 lbs x 8 reps
- 205.0 lbs x 3 reps
- 255.0 lbs x 1 rep
- 305.0 lbs x 1 rep
- 345.0 lbs x 1 rep
- 375.0 lbs x 1 rep
- 405.0 lbs x 1 rep
- 425.0 lbs x 1 rep

** ZERCHER LIFTS **
- 225.0 lbs x 3 reps
- 255.0 lbs x 3 reps
- 285.0 lbs x 3 reps
- 315.0 lbs x 3 reps

** SUMO SHRUGGS **
- 225.0 lbs x 10 reps
- 315.0 lbs x 10 reps
- 405.0 lbs x 10 reps
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Old 06-28-2016, 05:53 PM   #7
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FitNotes Workout - Tuesday 28th June 2016

** BENCH WITH BANDS **
- 45.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 185.0 lbs x 3 reps

** HAMMER PRESS **
- 90.0 lbs x 10 reps
- 140.0 lbs x 10 reps
- 180.0 lbs x 10 reps

** EZ-Bar Skullcrusher **
- 70.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 120.0 lbs x 10 reps

** SEATED SHOULDER PRESS **
- 95.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 185.0 lbs x 10 reps

** Barbell Row **
- 135.0 lbs x 10 reps
- 185.0 lbs x 10 reps
- 225.0 lbs x 10 reps

** EZ-Bar Preacher Curl **
- 75.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 115.0 lbs x 10 reps
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Old 06-30-2016, 05:41 PM   #8
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FitNotes Workout - Thursday 30th June 2016

** SSBAR BOX SQUAT **
- 65.0 lbs x 8 reps Monster and mini band
- 105.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 245.0 lbs x 3 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 2 reps
- 275.0 lbs x 2 reps

** Deadlift **
- 135.0 lbs x 8 reps Monster and mini band
- 225.0 lbs x 5 reps
- 275.0 lbs x 3 reps
- 325.0 lbs x 2 reps
- 325.0 lbs x 2 reps
- 325.0 lbs x 2 reps
- 325.0 lbs x 2 reps
- 325.0 lbs x 2 reps
- 325.0 lbs x 2 reps

** Leg Press **
- 270.0 lbs x 10 reps
- 360.0 lbs x 10 reps
- 450.0 lbs x 10 reps

** SLDL SMITH MACHINE **
- 90.0 lbs x 10 reps
- 140.0 lbs x 10 reps
- 180.0 lbs x 10 reps

** Lying Leg Curl Machine **
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
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Old 07-01-2016, 06:35 PM   #9
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FitNotes Workout - Friday 1st July 2016

** FLOOR PRESS **
- 45.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 185.0 lbs x 8 reps
- 225.0 lbs x 5 reps
- 275.0 lbs x 1 rep
- 325.0 lbs x 1 rep
- 365.0 lbs x 1 rep
- 395.0 lbs x 1 rep
- 410.0 lbs x 1 rep
- 420.0 lbs x 1 rep

** PIN PRESS **
- 225.0 lbs x 5 reps
- 315.0 lbs x 1 rep
- 365.0 lbs x 1 rep
- 405.0 lbs x 1 rep
- 445.0 lbs x 1 rep
- 465.0 lbs x 1 rep

** HAMMER PRESS **
- 140.0 lbs x 10 reps
- 180.0 lbs x 10 reps
- 230.0 lbs x 10 reps

** EZ-Bar Skullcrusher **
- 70.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 120.0 lbs x 10 reps

** SEATED SHOULDER PRESS **
- 95.0 lbs x 10 reps
- 145.0 lbs x 10 reps
- 195.0 lbs x 10 reps

** Barbell Row **
- 195.0 lbs x 10 reps
- 195.0 lbs x 10 reps
- 195.0 lbs x 10 reps

** HAMMER CURLS **
- 25.0 lbs x 10 reps
- 30.0 lbs x 10 reps
- 35.0 lbs x 10 reps
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Old 07-06-2016, 06:18 AM   #10
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FitNotes Workout - Tuesday 5th July 2016

** Barbell Squat **
- 55.0 lbs x 10 reps
- 105.0 lbs x 10 reps
- 145.0 lbs x 8 reps
- 195.0 lbs x 8 reps
- 245.0 lbs x 5 reps
- 245.0 lbs x 5 reps
- 245.0 lbs x 5 reps

** Leg Extension Machine **
- 90.0 lbs x 15 reps
- 90.0 lbs x 15 reps

** Lying Leg Curl Machine **
- 60.0 lbs x 15 reps
- 60.0 lbs x 15 reps

** Mcgill Pull Up **
- 5 reps
- 4 reps
- 3 reps
- 2 reps
- 1 rep

** SEATED PLATE LOADED ROWS **
- 140.0 lbs x 15 reps
- 140.0 lbs x 15 reps

** Lat Pulldown **
- 120.0 lbs x 15 reps
- 120.0 lbs x 15 reps

** HAMMER CURLS **
- 20.0 lbs x 15 reps
- 20.0 lbs x 15 reps

** Dumbbell Concentration Curl **
- 20.0 lbs x 15 reps
- 20.0 lbs x 15 reps
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