The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Friday, October 31, 2014

Boulders and Wheels

Overhead Press
120 5x4



Low Bar Squat
295 4x4 



Behind the Head Press
105 4x4 



Pause Deads
310 2x4



Back Raise
95 3x10

Leg Press
3 45's 3x12

Ham and Glute Developer
130 3x8

Hammer Shoulder Press
45's x ? (12)



Wednesday, October 29, 2014

Full Body

Bench Press
170 4x8



Weighted Chins
62.5 2x4 



Hammer Pulls
3 Plates plus 55lbs 3x6

Low Bar Squat
240 4x8 



Pause Deads
270 2x8 



Rope Bicep curls
130 2x12

Standing Overhead Tricep Extension
95 2x12

Chest Fly
Drop Set



Tuesday, October 28, 2014

Full Upper Body

Bench Press
155 2x12, 2x11



Pull Ups
60 2x4



Overhead Press
115 3x6



Hammer Pulls
3 plates plus 50lbs 3x8

Dips
60lbs 5x6 



Rack Pulls
310 2x8 



Shrugs
310 2x12

Face Pulls
80lbs x 20


Monday, October 27, 2014

Full Body

193

Bench Press
160 4x10



Hammer Pulls
3 plates plus 45lbs 4x8

Low Bar Squat
270 5x6



Pause Deads
290 2x6



Reverse Grip Bicep Curl
90 2x6



Reverse Grip Tricep Pull Down
120 2x12

Chest pec fly
170lbs drop set


Saturday, October 25, 2014

Full Body

192.4

Bench Press
215 4x1
150 2x12



Weighted Chins
42.5 2x6



Hammer Pulls
3 plates plus 40lbs 3x8

Low Bar Squat
305 2x2
210 2x12 



Pause Deads
325 2x2 



Preacher Curl Biceps
90 2x6



Reverse Grip Tricep pull down
100 2x12

Cable Shoulder Raise
20lbs 2x12


Friday, October 24, 2014

Boulders and Wheels

Overhead Press
100 5x8



Low bar Squats
290 4x4



Behind Head Overhead Press
95 4x6



Pause Deads
305 2x4



Back Raise
90 3x10

Leg Press
4 45s 2 35s 3x12



Glute Ham Developer
120 3x8

Hammer shoulder Press
35s x ? (15)


Wednesday, October 22, 2014

Full Body

Bench Press
205 1x4, 6x2



Weighted Chins
22.5 2x8



Hammer Pulls
3 plates plus 35lbs 3x8

Low Bar Squat
235 4x8 



Pause Deads
265 2x8 



Bicep Rope Curl
110 2x12

Standing Overhead Tricep Extension
90 2x12

Shoulder Raise
20 2x12


Tuesday, October 21, 2014

Full Upper Body

Bench Press
175 4x8



Weighted Pull Ups
40lbs 2x6



Overhead Press
90 3x12



Hammer Pulls
3 plates plus 30lbs 3x8



Dips
40 5x8 



Rack Pulls
305 2x8

Shrugs
305 2x12

Rear Delt Flys
75 x 12


Monday, October 20, 2014

Full Body

191.6

Bench Press
185 5x6



Hammer Pulls
3 plates plus 25lbs 4x8



Low Bar Squat
265 5x6



Pause Deads
285 2x6



Reverse Grip Bicep curl
80 2x8



Reverse Grip Tricep Pulldown
90 2x12

Side Raise
20lbs x 12