Plan Table Nathan

Date
Exercise
Sets
Week
Day
2019/07/09Deadlift5x165, 5x205, 3x245, 3x285, 3x325, 3+x3657-22
2019/07/09SDL07-22
2019/07/09Calf Raises5x8x3357-22
2019/07/08OHP5x75, 5x85, 3x105, 3x125, 3x145, 3+x1657-21
2019/07/08OHPrg5x95, 5x115, 5x1357-21
2019/07/08Dumbbell Curls10x35, 10x40, 10x457-21
2019/07/06Squat5x135, 5x165, 3x205, 5x225, 5x255, 5+x2957-14
2019/07/06Leg Curl07-14
2019/07/06Squat07-14
2019/07/04Bench Press5x135, 5x135, 3x135, 5x145, 5x165, 5+x195 7-13
2019/07/04Dumbbell Curls10x30, 10x35, 10x407-13
2019/07/04Low Cable Row07-13
2019/07/02Deadlift5x165, 5x205, 3x245, 5x265, 5x305, 5x3457-12
2019/07/02SDL07-12
2019/07/02Calf Raises5x10x3157-12
2019/07/01OHP5x75, 5x85, 3x105, 5x115, 5x135, 6x1557-11
2019/07/01OHPrg10x75, 10x1057-11
2019/07/01Dumbbell Curls10x30, 10x35, 10x407-11
2019/06/29Squat5x135, 5x155, 3x1956-44
2019/06/29Leg Curl06-44
2019/06/29Squat06-44
2019/06/27Bench Press10x135, 10x135, 10x1556-43
2019/06/27Dumbbell Curls10x30, 10x35, 10x406-43
2019/06/27Low Cable Row06-43
2019/06/25Deadlift5x165, 5x195, 5x2356-42
2019/06/25SDL06-42
2019/06/25Calf Raises5x10x3156-42
2019/06/24OHP10x75, 10x95, 10x1156-41
2019/06/24OHPrg10x65, 10x85, 10x1056-41
2019/06/24Dumbbell Curls2x10x35, 10x406-41
2019/06/22Squat5x135, 5x155, 3x195, 5x255, 3x285, 1+x3156-34
2019/06/22Leg Curl5x10x1556-34
2019/06/22Squat5x10x1656-34
2019/06/20Bench Press5x45, 5x95, 5x115, 3x155, 5x185, 3x205, 1+x2356-33
2019/06/20Dumbbell Curls10x30, 10x35, 10x40, 10x45, 10x506-33
2019/06/20Low Cable Row06-33
2019/06/18Deadlift5x165, 5x195, 3x235, 5x295, 3x335, 1+x3756-32
2019/06/18SDL4x6x2756-32
2019/06/18Calf Raises5x10x2956-32
2019/06/17OHP10x45, 10x65, 10x85, 10x105, 10x1256-31
2019/06/17OHPrg10x45, 10x65, 10x85, 10x856-31
2019/06/17Dumbbell Curls10x25, 10x30, 10x35, 10x40, 10x456-31
2019/06/15Squat5x135, 5x155, 3x195, 3x225, 3x265, 3+x3056-24
2019/06/15Leg Curl5x10x1556-24
2019/06/15Squat5x10x1656-24
2019/06/13Bench Press5x135, 5x135, 5x1556-23
2019/06/13Dumbbell Curls10x20, 10x25, 10x306-23
2019/06/13Low Cable Row06-23
2019/06/11Deadlift5x165, 5x195, 3x235, 3x275, 3x315, 3+x3556-22
2019/06/11SDL4x6x2756-22
2019/06/11Calf Raises5x10x2956-22
2019/06/10Dumbbell Press10x206-21
2019/06/10Dumbbell Press10x206-21
2019/06/10Dumbbell Curls10x206-21
2019/06/08Squat5x135, 5x155, 3x195, 5x215, 5x255, 5+x2756-14
2019/06/08Leg Curl5x10x1556-14
2019/06/08Squat5x10x1656-14
2019/06/06Bench Press5x135, 5x135, 5x1556-13
2019/06/06Dumbbell Curls10x20, 10x25, 10x306-13
2019/06/06Low Cable Row06-13
2019/06/04Deadlift5x165, 5x195, 3x235, 5x255, 5x295, 5+x3356-12
2019/06/04SDL5x10x1956-12
2019/06/04Calf Raises5x10x2956-12
2019/06/03Dumbbell Press10x206-11
2019/06/03Dumbbell Press10x206-11
2019/06/03Dumbbell Curls10x206-11
2019/06/01Squat5x135, 5x155, 5x1955-44
2019/06/01Leg Curl5x10x1455-44
2019/06/01Squat5x10x1555-44
2019/05/29Bench Press5x135, 5x135, 5x1555-43
2019/05/29Bench Press5x10x1455-43
2019/05/29Low Cable Row5x10x2105-43
2019/05/28Deadlift5x165, 5x185, 5x2255-42
2019/05/28SDL5x10x1855-42
2019/05/28Calf Raises5x10x2855-42
2019/05/27OHP5x75, 5x95, 5x1155-41
2019/05/27OHP5x10x955-41
2019/05/27Pull Down5x10x1705-41
2019/05/25Squat5x135, 5x155, 3x195, 3x245, 3x275, 1+x3055-34
2019/05/25Leg Curl5x10x1455-34
2019/05/25Squat5x10x1555-34
2019/05/23Bench Press5x135, 5x135, 3x155, 5x185, 3x205, 1+x2355-33
2019/05/23Bench Press5x10x1455-33
2019/05/23Low Cable Row5x10x2105-33
2019/05/21Deadlift5x155, 5x185, 3x225, 5x295, 3x325, 1+x3655-32
2019/05/21SDL5x10x1855-32
2019/05/21Calf Raises5x10x2855-32
2019/05/20OHP5x75, 5x95, 3x115, 5x145, 3x165, 1+x1855-31
2019/05/20OHP5x10x1055-31
2019/05/20Pull Down5x10x1705-31
2019/05/18Squat5x135, 5x155, 3x195, 3x225, 3x255, 3+x2955-24
2019/05/18Leg Curl5x10x1455-24
2019/05/18Squat5x10x1555-24
2019/05/16Bench Press5x135, 5x135, 3x155, 3x185, 3x205, 3+x2255-23
2019/05/16Bench Press5x10x1455-23
2019/05/16Low Cable Row5x10x2105-23
2019/05/14Deadlift5x155, 5x185, 3x225, 3x275, 3x315, 3+x3455-22
2019/05/14SDL5x10x1855-22
2019/05/14Calf Raises5x10x2855-22
2019/05/13OHP5x75, 5x95, 3x115, 3x135, 3x155, 3+x1755-21
2019/05/13OHP5x10x955-21
2019/05/13Pull Down5x10x1605-21
2019/05/11Squat5x135, 5x155, 3x185, 5x215, 5x245, 5+x2755-14
2019/05/11Leg Curl5x10x1455-14
2019/05/11Squat5x10x1555-14
2019/05/09Bench Press5x95, 5x125, 3x145, 5x165, 5x185, 5+x2155-13
2019/05/09Bench Press5x10x1355-13
2019/05/09Low Cable Row5x10x2105-13
2019/05/07Deadlift5x155, 5x185, 3x225, 5x255, 5x295, 5+x3255-12
2019/05/07SDL5x10x1855-12
2019/05/07Calf Raises5x10x2855-12
2019/05/06OHP5x75, 5x95, 3x115, 5x125, 5x145, 5+x1655-11
2019/05/06OHP5x10x955-11
2019/05/06Pull Down5x10x1605-11
2019/05/04Squat5x135, 5x155, 5x1854-44
2019/05/04Leg Curl5x10x1454-44
2019/05/04Squat5x10x1554-44
2019/05/02Bench Press5x95, 5x125, 5x1454-43
2019/05/02Bench Press5x10x1354-43
2019/05/02Low Cable Row5x10x2104-43
2019/04/30Deadlift5x145, 5x185, 5x2254-42
2019/04/30SDL5x10x1854-42
2019/04/30Calf Raises5x10x2654-42
2019/04/29OHP5x75, 5x95, 5x1154-41
2019/04/29OHP5x10x954-41
2019/04/29Pull Down5x10x1604-41
2019/04/27Squat5x135, 5x155, 3x185, 5x235, 3x265, 1+x2954-34
2019/04/27Leg Curl5x10x1454-34
2019/04/27Squat5x10x1554-34
2019/04/25Bench Press5x95, 5x125, 3x145, 5x185, 3x205, 1+x2254-33
2019/04/25Bench Press5x10x1354-33
2019/04/25Low Cable Row5x10x2104-33
2019/04/23Deadlift5x145, 5x185, 3x225, 5x275, 3x315, 1+x3454-32
2019/04/23SDL5x10x1854-32
2019/04/23Calf Raises5x10x2654-32
2019/04/22OHP5x75, 5x95, 3x115; 5x145, 3x165, 1+x1854-31
2019/04/22OHP5x10x954-31
2019/04/22Pull Down5x10x1604-31
2019/04/20Squat5x135, 5x155, 3x185, 3x225, 3x255, 3+x2854-24
2019/04/20Leg Curl5x10x1454-24
2019/04/20Squat5x10x1554-24
2019/04/18Bench Press5x95, 5x125, 3x145, 3x165, 3x195, 3+x2154-23
2019/04/18Bench Press5x10x1354-23
2019/04/18Low Cable Row5x10x2104-23
2019/04/16Deadlift5x145, 5x185, 3x225, 3x245, 3x295, 3+x3254-22
2019/04/16SDL5x10x1854-22
2019/04/16Calf Raises5x10x2654-22
2019/04/15OHP5x75, 5x95, 3x115; 3x135, 3x155, 3+x1754-21
2019/04/15OHP5x10x954-21
2019/04/15Pull Down5x10x1604-21
2019/04/13Squat5x135, 5x155, 3x185, 5x205, 5x235, 5x2654-14
2019/04/13Leg Curl5x10x1454-14
2019/04/13Squat5x10x1554-14
2019/04/11Bench Press5x95, 5x125, 3x145, 5x155, 5x185, 5x2054-13
2019/04/11DB Bench Press5x10x604-13
2019/04/11Low Cable Row5x10x1504-13
2019/04/09Deadlift5x145, 5x185, 3x225, 5x245, 5x275, 5x3154-12
2019/04/09SDL5x10x1854-12
2019/04/09Calf Raises5x10x2654-12
2019/04/08OHP5x75, 5x95, 3x115; 5x125, 5x145, 5+x1654-11
2019/04/08OHP5x10x954-11
2019/04/08Pull Down5x10x1604-11
2019/04/06Squat5x135, 5x155, 5x1853-44
2019/04/06Leg Curl5x10x1253-44
2019/04/06Squat5x10x1553-44
2019/04/04Bench Press5x95, 5x115, 5x1353-43
2019/04/04DB Bench Press5x10x603-43
2019/04/04Low Cable Row5x10x1503-43
2019/04/02Deadlift5x145, 5x175, 5x2253-42
2019/04/02SDL5x10x1853-42
2019/04/02Calf Raises5x10x2253-42
2019/04/01OHP5x75, 5x95, 5x1153-41
2019/04/01OHP5x10x953-41
2019/04/01Pull Down5x10x1403-41
2019/03/30Squat5x135, 5x155, 3x185, 5x225, 3x255, 1+x2853-34
2019/03/30Leg Curl5x10x1453-34
2019/03/30Squat5x10x1853-34
2019/03/28Bench Press5x95, 5x115, 3x135, 5x175, 3x195, 1+x2153-33
2019/03/28DB Bench Press5x10x603-33
2019/03/28DB Row5x10x753-33
2019/03/26Deadlift5x145, 5x175, 3x225, 5x265, 3x305, 1+x3353-32
2019/03/26SDL5x10x2053-32
2019/03/26Calf Raises5x10x2453-32
2019/03/25OHP5x75, 5x95, 3x115, 5x135, 3x155, 1+x1753-31
2019/03/25DBOHP5x10x503-31
2019/03/25Pull Down5x10x1603-31
2019/03/23Squat5x135, 5x155, 3x185, 3x225, 3x245, 3+x2753-24
2019/03/23Leg Curl5x10x1453-24
2019/03/23Squat5x10x1853-24
2019/03/21Bench Press5x95, 5x115, 3x135, 3x165, 3x185, 3+x2053-23
2019/03/21DB Bench Press5x10x603-23
2019/03/21DB Row5x10x753-23
2019/03/19Deadlift5x145, 5x175, 3x225, 3x245, 3x285, 3+x3153-22
2019/03/19SDL5x10x2053-22
2019/03/19Calf Raises5x10x2453-22
2019/03/18OHP5x75, 5x95, 3x115, 3x135, 3x145, 3+x1653-21
2019/03/18DBOHP5x10x503-21
2019/03/18Pull Down5x10x1603-21
2019/03/16Squat5x135, 5x155, 3x185, 5x195, 5x225, 5+x2553-14
2019/03/16Leg Curl5x10x1453-14
2019/03/16One Leg Extension5x10x1453-14
2019/03/14Bench Press5x95, 5x115, 3x135, 5x155, 5x175, 5+x1953-13
2019/03/14DB Bench Press5x10x603-13
2019/03/14DB Row5x10x753-13
2019/03/12Deadlift5x145, 5x175, 3x215, 5x235, 5x265, 5+x3053-12
2019/03/12SDL5x10x2053-12
2019/03/12Calf Raises5x10x2453-12
2019/03/11OHP5x75, 5x95, 3x115, 5x125, 5x135, 5+x1553-11
2019/03/11DBOHP5x10x503-11
2019/03/11Pull Down5x10x1603-11
2019/3/09Squat5x115, 5x145, 5x1752-44
2019/3/09Leg Curl5x10x1452-44
2019/3/09Leg Extension5x10x2452-44
2019/3/07Bench Press5x95, 5x115, 5x1352-43
2019/3/07DB Bench Press5x10x552-43
2019/3/07DB Row5x10x702-43
2019/3/05Deadlift5x135, 5x165, 5x1952-42
2019/3/05SDL5x10x1852-42
2019/3/05Calf Raises5x10x2252-42
2019/3/04OHP5x65, 5x75, 5x952-41
2019/3/04DBOHP5x10x452-41
2019/3/04Pull Down5x10x1502-41
2019/3/02Squat5x115, 5x145, 3x175, 5x215, 3x235, 1+x2652-34
2019/3/02Leg Curl5x10x1452-34
2019/3/02Leg Extension5x10x2452-34
2019/2/28Bench Press5x95, 5x115, 3x135, 5x155, 3x175, 1+x2052-33
2019/2/28DB Bench Press5x10x552-33
2019/2/28DB Row5x10x702-33
2019/2/26Deadlift5x135, 5x165, 3x195, 5x245, 3x275, 1+x3152-32
2019/2/26Deadlift5x10x1852-32
2019/2/26Calf Raises5x10x2252-32
2019/2/25OHP5x65, 5x75, 3x95, 5x115, 3x135, 1+x1552-31
2019/2/25DBOHP5x10x452-31
2019/2/25Pull Down5x10x1502-31
2019/2/23Squat5x115, 5x145, 3x175, 3x195, 3x225, 3+x2552-24
2019/2/23Leg Curl5x10x1452-24
2019/2/23Leg Extension5x10x2452-24
2019/2/21Bench Press5x95, 5x115, 3x135, 3x155, 3x175, 3+x1952-23
2019/2/21DB Bench Press5x10x552-23
2019/2/21DB Row5x10x702-23
2019/2/19Deadlift5x135, 5x165, 3x195, 3x225, 3x265, 3+x2952-22
2019/2/19Deadlift5x10x1852-22
2019/2/19Calf Raises5x10x2252-22
2019/2/18OHP5x65, 5x75, 3x95, 3x115, 3x125, 3+x1452-21
2019/2/18DBOHP5x10x402-21
2019/2/18Pull Down5x10x1502-21
2019/2/16Squat5x115, 5x145, 3x175, 5x185, 5x215, 5+x2452-14
2019/2/16Leg Curl5x10x1452-14
2019/2/16Leg Extension5x10x2452-14
2019/2/14Bench Press5x85, 5x115, 3x135, 5x145, 5x165, 5+x1852-13
2019/2/14DB Bench Press5x10x552-13
2019/2/14DB Row5x10x702-13
2019/2/12Deadlift5x135, 5x165, 3x195, 5x225, 5x245, 5+x2752-12
2019/2/12Deadlift5x10x1852-12
2019/2/12Calf Raises5x10x1652-12
2019/2/11OHP5x65, 5x75, 5x85, 5x105, 5x115, 5+x1352-11
2019/2/11DBOHP5x10x402-11
2019/2/11Pull Down5x10x1402-11