EXERCISE ROUTINE

NO

CATEGORY EXERCISE SETS REPS TOTAL REPS

Shoulder Mobility Wall Extensions 1 10 10

Shoulder Mobility Band Dislocates 1 10 10
Back Mobility Cat / Camel Bends 1 10 10
Trunk Mobility Full Body Circles 2 5 10
Leg Mobility Front Leg Swings 2 10 20
WARUM-UP

Leg Mobility Side Leg Swings 2 10 20

Wrist Mobility P Down F at Knees 1 1 1
Wrist Mobility P Down F at Front 1 1 1
Wrist Mobility P Up F at Knees 1 1 1
Wrist Mobility P Up F at Each Other + Closing 1 8 8
Wrist Mobility P Up F at Sides + Closing 1 8 8
Wrist Mobility Fist to P Up to Bent Arm Push Up 1 6 6
Wrist Mobility P Down F at Knees Semi Push Up 1 6 6
Hollow Feet 6 Inch from Floor 1 1 1
BODYLINE

Gymnastic Plank Elevated Feet 1 1 1

Fish Feet On Floor 1 1 1
Arch (Superman) Elbow On Floor 1 1 1
Side Plank Elbow On Floor 2 1 2
Jumping Squats Normal 2 15 30
Dead Hang Chin Up Dead Hang 1 3 3
SKILL

L-Sit Feet On Floor 1 1 1

Handstand Stomach against Wall 1 1 1
Ring Support Normal Hold 1 1 1
Vertikal Pull R L-Sit Pullups 5 6 30
Vertikal Push R Dips 5 6 30
STRENGTH

Horizontal Pull R Tuck FL Pullups 5 5 25

Horizontal Push RTO Archer Pushups 3 12 36
Leg Push Pistols 10 6 60
Leg Pull Hamstring Raises 5 5 25
Finger Strength Finger Pushups 3 10 30
Horizontal Pull R Back Lever Work 5 1 5

TOTAL TIMES (ALL IN MINUTES)

 NOTE: ALL TIMES IN SECONDS

REP TIME REP TIME REST REST TIME REST TIME TIME

3 30 0 30
3 30 0 30
3 30 0 30
3 30 0 30
3 60 0 60
3 60 0 60
60 60 0 60
60 60 0 60
60 60 0 60
3 24 0 24
3 24 0 24
5 30 0 30
5 30 0 30
60 60 1 30 30 90
60 60 1 30 30 90
60 60 1 30 30 90
60 60 1 30 30 90
60 120 2 30 60 180
3 90 1 30 90 180
20 60 60
300 300 300
600 600 600
120 120 120
4 120 3 90 270 390
4 120 3 90 270 390
4 100 3 90 270 370
4 144 3 90 270 414
4 240 6 90 540 780
4 100 3 90 270 370
4 120 3 90 270 390
10 50 5 20 100 150

51 42 93
 EXERCISE LOG 2013 SKILL WORK

DATE L-SIT HANDSTAND HANG SUPPORT V PULL S8

Monday, August 19, 2013
Tuesday, August 20, 2013
WEEK 34

Wednesday, August 21, 2013

Thursday, August 22, 2013
Friday, August 23, 2013
Saturday, August 24, 2013
Sunday, August 25, 2013
0 0 0 0
Monday, August 26, 2013
Tuesday, August 27, 2013
WEEK 35

Wednesday, August 28, 2013

Thursday, August 29, 2013
Friday, August 30, 2013
Saturday, August 31, 2013
Sunday, September 01, 2013
0 0 0 0
Monday, September 02, 2013
Tuesday, September 03, 2013
WEEK 36

Wednesday, September 04, 2013

Thursday, September 05, 2013
Friday, September 06, 2013
Saturday, September 07, 2013
Sunday, September 08, 2013
0 0 0 0
Monday, September 09, 2013
Tuesday, September 10, 2013
WEEK 37

Wednesday, September 11, 2013

Thursday, September 12, 2013
Friday, September 13, 2013
Saturday, September 14, 2013
Sunday, September 15, 2013
0 0 0 0
Monday, September 16, 2013
Tuesday, September 17, 2013
WEEK 38

Wednesday, September 18, 2013

Thursday, September 19, 2013
Friday, September 20, 2013
Saturday, September 21, 2013
Sunday, September 22, 2013
0 0 0 0
Monday, September 23, 2013
Tuesday, September 24, 2013
WEEK 39

Wednesday, September 25, 2013

Thursday, September 26, 2013
Friday, September 27, 2013
Saturday, September 28, 2013
Sunday, September 29, 2013
0 0 0 0
Monday, September 30, 2013
Tuesday, October 01, 2013
WEEK 40

Wednesday, October 02, 2013

Thursday, October 03, 2013
Friday, October 04, 2013
WEEK 40
Saturday, October 05, 2013
Sunday, October 06, 2013
0 0 0 0
Monday, October 07, 2013
Tuesday, October 08, 2013
WEEK 41

Wednesday, October 09, 2013

Thursday, October 10, 2013
Friday, October 11, 2013
Saturday, October 12, 2013
Sunday, October 13, 2013
0 0 0 0
Monday, October 14, 2013
Tuesday, October 15, 2013
WEEK 42

Wednesday, October 16, 2013

Thursday, October 17, 2013
Friday, October 18, 2013
Saturday, October 19, 2013
Sunday, October 20, 2013
0 0 0 0
Monday, October 21, 2013
Tuesday, October 22, 2013
WEEK 43

Wednesday, October 23, 2013

Thursday, October 24, 2013
Friday, October 25, 2013
Saturday, October 26, 2013
Sunday, October 27, 2013
0 0 0 0
Monday, October 28, 2013
Tuesday, October 29, 2013
WEEK 44

Wednesday, October 30, 2013

Thursday, October 31, 2013
Friday, November 01, 2013
Saturday, November 02, 2013
Sunday, November 03, 2013
0 0 0 0
Monday, November 04, 2013
Tuesday, November 05, 2013
WEEK 45

Wednesday, November 06, 2013

Thursday, November 07, 2013
Friday, November 08, 2013
Saturday, November 09, 2013
Sunday, November 10, 2013
0 0 0 0
Monday, November 11, 2013
Tuesday, November 12, 2013
WEEK 46

Wednesday, November 13, 2013

Thursday, November 14, 2013
Friday, November 15, 2013
Saturday, November 16, 2013
Sunday, November 17, 2013
0 0 0 0
Monday, November 18, 2013
Tuesday, November 19, 2013
WEEK 47

Wednesday, November 20, 2013

Thursday, November 21, 2013
Friday, November 22, 2013
WEEK 47
Saturday, November 23, 2013
Sunday, November 24, 2013
0 0 0 0
Monday, November 25, 2013
Tuesday, November 26, 2013
WEEK 48

Wednesday, November 27, 2013

Thursday, November 28, 2013
Friday, November 29, 2013
Saturday, November 30, 2013
Sunday, December 01, 2013
0 0 0 0
Monday, December 02, 2013
Tuesday, December 03, 2013
WEEK 49

Wednesday, December 04, 2013

Thursday, December 05, 2013
Friday, December 06, 2013
Saturday, December 07, 2013
Sunday, December 08, 2013
0 0 0 0
Monday, December 09, 2013
Tuesday, December 10, 2013
WEEK 50

Wednesday, December 11, 2013

Thursday, December 12, 2013
Friday, December 13, 2013
Saturday, December 14, 2013
Sunday, December 15, 2013
0 0 0 0
Monday, December 16, 2013
Tuesday, December 17, 2013
WEEK 51

Wednesday, December 18, 2013

Thursday, December 19, 2013
Friday, December 20, 2013
Saturday, December 21, 2013
Sunday, December 22, 2013
0 0 0 0
Monday, December 23, 2013
Tuesday, December 24, 2013
WEEK 52

Wednesday, December 25, 2013

Thursday, December 26, 2013
Friday, December 27, 2013
Saturday, December 28, 2013
Sunday, December 29, 2013
0 0 0 0
0 0 0 0
 VERTICAL STRENGTH WORK

S9 S10 S9 S10 VPL TOTAL V PUSH S1 S2 S3 S4 S5

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 HORIZONTAL STRENGTH WORK

VPS TOTAL H PULL S1 S2 S3 S4 S5 HPL TOTAL H PUSH S1

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
WORK LEG S

S2 S3 S4 S5 HPS TOTAL PISTOLS L1 R1 L2 R2 L3 R3 L4 R4

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 LEG STRENGTH WORK

L5 R5 L TOTAL R TOTAL HAMSTRING RAISES L1 L2 L3 L4 L5 L TOTAL

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
 EXERCISE LOG 2014 SKILL WORK

DATE L-SIT HANDSTAND HANG SUPPORT V PULL S8

Monday, December 30, 2013
Tuesday, December 31, 2013
Wednesday, January 01, 2014
WEEK 1

Thursday, January 02, 2014

Friday, January 03, 2014
Saturday, January 04, 2014
Sunday, January 05, 2014
0 0 0 0
Monday, January 06, 2014
Tuesday, January 07, 2014
Wednesday, January 08, 2014
WEEK 2

Thursday, January 09, 2014

Friday, January 10, 2014
Saturday, January 11, 2014
Sunday, January 12, 2014
0 0 0 0
Monday, January 13, 2014
Tuesday, January 14, 2014
Wednesday, January 15, 2014
WEEK 3

Thursday, January 16, 2014

Friday, January 17, 2014
Saturday, January 18, 2014
Sunday, January 19, 2014
0 0 0 0
Monday, January 20, 2014
Tuesday, January 21, 2014
Wednesday, January 22, 2014
WEEK 4

Thursday, January 23, 2014

Friday, January 24, 2014
Saturday, January 25, 2014
Sunday, January 26, 2014
0 0 0 0
Monday, January 27, 2014
Tuesday, January 28, 2014
Wednesday, January 29, 2014
WEEK 5

Thursday, January 30, 2014

Friday, January 31, 2014
Saturday, February 01, 2014
Sunday, February 02, 2014
0 0 0 0
Monday, February 03, 2014
Tuesday, February 04, 2014
Wednesday, February 05, 2014
WEEK 6

Thursday, February 06, 2014

Friday, February 07, 2014
Saturday, February 08, 2014
Sunday, February 09, 2014
0 0 0 0
Monday, February 10, 2014
Tuesday, February 11, 2014
Wednesday, February 12, 2014
WEEK 7

Thursday, February 13, 2014

Friday, February 14, 2014
WEEK 7
Saturday, February 15, 2014
Sunday, February 16, 2014
0 0 0 0
Monday, February 17, 2014
Tuesday, February 18, 2014
Wednesday, February 19, 2014
WEEK 8

Thursday, February 20, 2014

Friday, February 21, 2014
Saturday, February 22, 2014
Sunday, February 23, 2014
0 0 0 0
Monday, February 24, 2014
Tuesday, February 25, 2014
Wednesday, February 26, 2014
WEEK 9

Thursday, February 27, 2014

Friday, February 28, 2014
Saturday, March 01, 2014
Sunday, March 02, 2014
0 0 0 0
Monday, March 03, 2014
Tuesday, March 04, 2014
WEEK 10

Wednesday, March 05, 2014

Thursday, March 06, 2014
Friday, March 07, 2014
Saturday, March 08, 2014
Sunday, March 09, 2014
0 0 0 0
Monday, March 10, 2014
Tuesday, March 11, 2014
WEEK 11

Wednesday, March 12, 2014

Thursday, March 13, 2014
Friday, March 14, 2014
Saturday, March 15, 2014
Sunday, March 16, 2014
0 0 0 0
Monday, March 17, 2014
Tuesday, March 18, 2014
WEEK 12

Wednesday, March 19, 2014

Thursday, March 20, 2014
Friday, March 21, 2014
Saturday, March 22, 2014
Sunday, March 23, 2014
0 0 0 0
Monday, March 24, 2014
Tuesday, March 25, 2014
WEEK 13

Wednesday, March 26, 2014

Thursday, March 27, 2014
Friday, March 28, 2014
Saturday, March 29, 2014
Sunday, March 30, 2014
0 0 0 0
Monday, March 31, 2014
Tuesday, April 01, 2014
WEEK 14

Wednesday, April 02, 2014

Thursday, April 03, 2014
Friday, April 04, 2014
WEEK 14
Saturday, April 05, 2014
Sunday, April 06, 2014
0 0 0 0
Monday, April 07, 2014
Tuesday, April 08, 2014
WEEK 15

Wednesday, April 09, 2014

Thursday, April 10, 2014
Friday, April 11, 2014
Saturday, April 12, 2014
Sunday, April 13, 2014
0 0 0 0
Monday, April 14, 2014
Tuesday, April 15, 2014
WEEK 16

Wednesday, April 16, 2014

Thursday, April 17, 2014
Friday, April 18, 2014
Saturday, April 19, 2014
Sunday, April 20, 2014
0 0 0 0
Monday, April 21, 2014
Tuesday, April 22, 2014
WEEK 17

Wednesday, April 23, 2014

Thursday, April 24, 2014
Friday, April 25, 2014
Saturday, April 26, 2014
Sunday, April 27, 2014
0 0 0 0
Monday, April 28, 2014
Tuesday, April 29, 2014
WEEK 18

Wednesday, April 30, 2014

Thursday, May 01, 2014
Friday, May 02, 2014
Saturday, May 03, 2014
Sunday, May 04, 2014
0 0 0 0
Monday, May 05, 2014
Tuesday, May 06, 2014
WEEK 19

Wednesday, May 07, 2014

Thursday, May 08, 2014
Friday, May 09, 2014
Saturday, May 10, 2014
Sunday, May 11, 2014
0 0 0 0
Monday, May 12, 2014
Tuesday, May 13, 2014
WEEK 20

Wednesday, May 14, 2014

Thursday, May 15, 2014
Friday, May 16, 2014
Saturday, May 17, 2014
Sunday, May 18, 2014
0 0 0 0
Monday, May 19, 2014
Tuesday, May 20, 2014
WEEK 21

Wednesday, May 21, 2014

Thursday, May 22, 2014
Friday, May 23, 2014
WEEK 21
Saturday, May 24, 2014
Sunday, May 25, 2014
0 0 0 0
Monday, May 26, 2014
Tuesday, May 27, 2014
WEEK 22

Wednesday, May 28, 2014

Thursday, May 29, 2014
Friday, May 30, 2014
Saturday, May 31, 2014
Sunday, June 01, 2014
0 0 0 0
Monday, June 02, 2014
Tuesday, June 03, 2014
WEEK 23

Wednesday, June 04, 2014

Thursday, June 05, 2014
Friday, June 06, 2014
Saturday, June 07, 2014
Sunday, June 08, 2014
0 0 0 0
Monday, June 09, 2014
Tuesday, June 10, 2014
WEEK 24

Wednesday, June 11, 2014

Thursday, June 12, 2014
Friday, June 13, 2014
Saturday, June 14, 2014
Sunday, June 15, 2014
0 0 0 0
Monday, June 16, 2014
Tuesday, June 17, 2014
WEEK 25

Wednesday, June 18, 2014

Thursday, June 19, 2014
Friday, June 20, 2014
Saturday, June 21, 2014
Sunday, June 22, 2014
0 0 0 0
Monday, June 23, 2014
Tuesday, June 24, 2014
WEEK 26

Wednesday, June 25, 2014

Thursday, June 26, 2014
Friday, June 27, 2014
Saturday, June 28, 2014
Sunday, June 29, 2014
0 0 0 0
Monday, June 30, 2014
Tuesday, July 01, 2014
WEEK 27

Wednesday, July 02, 2014

Thursday, July 03, 2014
Friday, July 04, 2014
Saturday, July 05, 2014
Sunday, July 06, 2014
0 0 0 0
Monday, July 07, 2014
Tuesday, July 08, 2014
WEEK 28

Wednesday, July 09, 2014

Thursday, July 10, 2014
Friday, July 11, 2014
WEEK 28
Saturday, July 12, 2014
Sunday, July 13, 2014
0 0 0 0
Monday, July 14, 2014
Tuesday, July 15, 2014
WEEK 29

Wednesday, July 16, 2014

Thursday, July 17, 2014
Friday, July 18, 2014
Saturday, July 19, 2014
Sunday, July 20, 2014
0 0 0 0
Monday, July 21, 2014
Tuesday, July 22, 2014
WEEK 30

Wednesday, July 23, 2014

Thursday, July 24, 2014
Friday, July 25, 2014
Saturday, July 26, 2014
Sunday, July 27, 2014
0 0 0 0
Monday, July 28, 2014
Tuesday, July 29, 2014
WEEK 31

Wednesday, July 30, 2014

Thursday, July 31, 2014
Friday, August 01, 2014
Saturday, August 02, 2014
Sunday, August 03, 2014
0 0 0 0
Monday, August 04, 2014
Tuesday, August 05, 2014
WEEK 32

Wednesday, August 06, 2014

Thursday, August 07, 2014
Friday, August 08, 2014
Saturday, August 09, 2014
Sunday, August 10, 2014
0 0 0 0
Monday, August 11, 2014
Tuesday, August 12, 2014
WEEK 33

Wednesday, August 13, 2014

Thursday, August 14, 2014
Friday, August 15, 2014
Saturday, August 16, 2014
Sunday, August 17, 2014
0 0 0 0
Monday, August 18, 2014
Tuesday, August 19, 2014
WEEK 34

Wednesday, August 20, 2014

Thursday, August 21, 2014
Friday, August 22, 2014
Saturday, August 23, 2014
Sunday, August 24, 2014
0 0 0 0
Monday, August 25, 2014
Tuesday, August 26, 2014
WEEK 35

Wednesday, August 27, 2014

Thursday, August 28, 2014
Friday, August 29, 2014
WEEK 35
Saturday, August 30, 2014
Sunday, August 31, 2014
0 0 0 0
Monday, September 01, 2014
Tuesday, September 02, 2014
WEEK 36

Wednesday, September 03, 2014

Thursday, September 04, 2014
Friday, September 05, 2014
Saturday, September 06, 2014
Sunday, September 07, 2014
0 0 0 0
Monday, September 08, 2014
Tuesday, September 09, 2014
WEEK 37

Wednesday, September 10, 2014

Thursday, September 11, 2014
Friday, September 12, 2014
Saturday, September 13, 2014
Sunday, September 14, 2014
0 0 0 0
Monday, September 15, 2014
Tuesday, September 16, 2014
WEEK 38

Wednesday, September 17, 2014

Thursday, September 18, 2014
Friday, September 19, 2014
Saturday, September 20, 2014
Sunday, September 21, 2014
0 0 0 0
Monday, September 22, 2014
Tuesday, September 23, 2014
WEEK 39

Wednesday, September 24, 2014

Thursday, September 25, 2014
Friday, September 26, 2014
Saturday, September 27, 2014
Sunday, September 28, 2014
0 0 0 0
Monday, September 29, 2014
Tuesday, September 30, 2014
WEEK 40

Wednesday, October 01, 2014

Thursday, October 02, 2014
Friday, October 03, 2014
Saturday, October 04, 2014
Sunday, October 05, 2014
0 0 0 0
Monday, October 06, 2014
Tuesday, October 07, 2014
WEEK 41

Wednesday, October 08, 2014

Thursday, October 09, 2014
Friday, October 10, 2014
Saturday, October 11, 2014
Sunday, October 12, 2014
0 0 0 0
Monday, October 13, 2014
Tuesday, October 14, 2014
WEEK 42

Wednesday, October 15, 2014

Thursday, October 16, 2014
Friday, October 17, 2014
WEEK 42
Saturday, October 18, 2014
Sunday, October 19, 2014
0 0 0 0
Monday, October 20, 2014
Tuesday, October 21, 2014
WEEK 43

Wednesday, October 22, 2014

Thursday, October 23, 2014
Friday, October 24, 2014
Saturday, October 25, 2014
Sunday, October 26, 2014
0 0 0 0
Monday, October 27, 2014
Tuesday, October 28, 2014
WEEK 44

Wednesday, October 29, 2014

Thursday, October 30, 2014
Friday, October 31, 2014
Saturday, November 01, 2014
Sunday, November 02, 2014
0 0 0 0
Monday, November 03, 2014
Tuesday, November 04, 2014
WEEK 45

Wednesday, November 05, 2014

Thursday, November 06, 2014
Friday, November 07, 2014
Saturday, November 08, 2014
Sunday, November 09, 2014
0 0 0 0
Monday, November 10, 2014
Tuesday, November 11, 2014
WEEK 46

Wednesday, November 12, 2014

Thursday, November 13, 2014
Friday, November 14, 2014
Saturday, November 15, 2014
Sunday, November 16, 2014
0 0 0 0
Monday, November 17, 2014
Tuesday, November 18, 2014
WEEK 47

Wednesday, November 19, 2014

Thursday, November 20, 2014
Friday, November 21, 2014
Saturday, November 22, 2014
Sunday, November 23, 2014
0 0 0 0
Monday, November 24, 2014
Tuesday, November 25, 2014
WEEK 48

Wednesday, November 26, 2014

Thursday, November 27, 2014
Friday, November 28, 2014
Saturday, November 29, 2014
Sunday, November 30, 2014
0 0 0 0
Monday, December 01, 2014
Tuesday, December 02, 2014
WEEK 49

Wednesday, December 03, 2014

Thursday, December 04, 2014
Friday, December 05, 2014
WEEK 49
Saturday, December 06, 2014
Sunday, December 07, 2014
0 0 0 0
Monday, December 08, 2014
Tuesday, December 09, 2014
WEEK 50

Wednesday, December 10, 2014

Thursday, December 11, 2014
Friday, December 12, 2014
Saturday, December 13, 2014
Sunday, December 14, 2014
0 0 0 0
Monday, December 15, 2014
Tuesday, December 16, 2014
WEEK 51

Wednesday, December 17, 2014

Thursday, December 18, 2014
Friday, December 19, 2014
Saturday, December 20, 2014
Sunday, December 21, 2014
0 0 0 0
Monday, December 22, 2014
Tuesday, December 23, 2014
WEEK 52

Wednesday, December 24, 2014

Thursday, December 25, 2014
Friday, December 26, 2014
Saturday, December 27, 2014
Sunday, December 28, 2014
0 0 0 0
0 0 0 0
 VERTICAL STRENGTH WORK

S9 S10 S9 S10 VPL TOTAL V PUSH S1 S2 S3 S4 S5

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 HORIZONTAL STRENGTH WORK

VPS TOTAL H PULL S1 S2 S3 S4 S5 HPL TOTAL H PUSH S1

0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
WORK

S2 S3 S4 S5 HPS TOTAL PISTOLS L1 R1 L2 R2 L3 R3 L4 R4

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 LEG WORK

L5 R5 L TOTAL R TOTAL HAMSTRING RAISES L1 L2 L3 L4 L5 L TOTAL

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0