Training Logs - John Shepard

October 04, 2016 to December 13, 2016

• Dec 13
  Bench Press, Incline Bench Press, Bent over row, Seated Row, Floor Jammer, Seated Shoulder Press, Bent Over Reverse Fly, Lateral Raise
• Nov 15
  Squat, Chest Press, Pull Up, Incline Bench Press, Bent over row, Single Leg Leg Press, Seated Leg Curl, Seated Calf Press, One Arm Triceps Extension, Alternating Curl, Kickback, Bicep Curl
• Nov 09
  Squat, Chest Press, Pull Up, Incline Bench Press, Bent over row, Seated Leg Press, Seated Leg Curl, Seated Calf Press, One Arm Triceps Extension, Alternating Curl, Kickback, Bicep Curl
• Oct 22
  Squat, Bent over row, Seated Leg Press, Incline Bench Press, Assisted Pull Up, Bench Press, Seated Calf Press, Alternating Curl, Close Grip Bench Press, Curl, Seated Calf Raise
• Oct 20
  Bench Press, Bent over row, Seated Leg Press, Incline Bench Press, Bent over row, Lateral Raise, Seated Leg Curl, Alternating Curl, Under the Bar Tricep Extension , Bicep Curl, Seated Calf Press, Reverse Fly, Bench Dip
• Oct 17
  Bench Press, Incline Bench Press, Dumbell Row, Bent over row, Leg Press, Vertical Calf Press, Seated Calf Press, Alternating Curl, Overhead Triceps Extension, Shoulder Press, Rear Delt Fly, Fly, Assisted Pull Up, Hammer Curl, Kickback, Bicep Curl, Dumbbell Lateral Raise, Seated Leg Curl
• Oct 16
  Bench Press, Incline Bench Press, Dumbell Row, Bent over row, Leg Press, Vertical Calf Press, Seated Calf Press, Alternating Curl, Overhead Triceps Extension, Shoulder Press, Rear Delt Fly, Fly, Assisted Pull Up, Hammer Curl, Kickback, Bicep Curl
• Oct 13
  Incline Bench Press, Seated Leg Press, Chest Press, Smith Machine Squat, Bent over row, Lateral Raise, Single Leg Calf Raise, Smith bar tricep extention, Alternating Curl, Dumbell Curl, Triceps Extension, Hammer Curl, Tricep Dip, Seated Calf Press, Wrist Curl, Reverse Wrist Curl, Reverse Fly
• Oct 11
  Incline Bench Press, Seated Leg Press, Chest Press, Bent over row, Shoulder Press, Single Leg Calf Raise, Smith bar tricep extention, Alternating Curl, Dumbell Curl, Triceps Extension, Hammer Curl, Tricep Dip, Seated Calf Press, Wrist Curl, Reverse Wrist Curl, Reverse Fly, Dumbbell Lateral Raise
• Oct 09
  Incline Bench Press, Seated Leg Press, Bench Press, Bent over row, Shoulder Press, Single Leg Calf Raise, Smith bar tricep extention, Alternating Curl, Dumbell Curl, Triceps Extension, Hammer Curl, Kickback, Seated Calf Press, Wrist Curl, Reverse Wrist Curl
• Oct 07
  Bench Press, Incline Bench Press, Dumbell Row, Bent over row, Leg Press, Vertical Calf Press, Seated Calf Press, Alternating Curl, Overhead Triceps Extension, Shoulder Press, Rear Delt Fly, Fly, Assisted Pull Up, Hammer Curl
• Oct 04
  Bench Press, Incline Bench Press, Dumbell Row, Assisted Pull Up, Leg Press, Vertical Calf Press, Seated Calf Press, Alternating Curl, Overhead Triceps Extension, Shoulder Press, Rear Delt Fly, Fly

August 07, 2016 to September 29, 2016

• Sep 29
  Dumbell Bench Press
• Sep 06
  Incline Bench Press, Lat Pull Down, Leg Press 45, Bench Press, Seated Row, Squat, Seated Low Row, Floor Jammer, Bicep Curl, Close Grip Bench Press, Shoulder Press, 45-degree Calf Press, Seated Calf Raise, Rhomboid Row, Tricep Press Down
• Sep 05
  Bench Press, Seated Cable Row, Incline Bench Press, Pulldown, Lateral Raise, Bicep Curl, Tricep Press Down, Leg Press 45, Leg Press, Leg Extension, Lying Leg Curl, 45-degree Calf Press, Leg Press, Face pull, Seated Low Row, Hammer Curl, Close Grip Bench Press
• Sep 02
  Bench Press, Incline Press, Lat Pulldown, Seated Cable Row, Bicep Curl, Leg Press 45, Shoulder Press, 45-degree Calf Press, Leg Extension, Standing Leg Curl, Seated Low Row, Close Grip Bench Press, Alternating Dumbell Hammer
• Sep 01
  Bench Press, Lat Pulldown, Seated Cable Row, Close Grip Bench Press, Bicep Curl, Tricep Press Down, Leg Press 45, Shoulder Press, 45-degree Calf Press, Incline Press, Leg Extension, Standing Leg Curl, Seated Low Row
• Aug 29
  Incline Press, Leg Press 45, Lat Pulldown, Bench Press, Seated Row, Close Grip Bench Press, Bicep Curl, 45-degree Calf Press, Seated Calf Raise, Cross Body Hammer Curl, Tricep Press Down, Leg Extension, Floor Jammer, Shoulder Press, Overhead Shrug, Rhomboid Row, Chest Dip, Squat, Lateral Raise, Seated Bicep Curl
• Aug 27
  Incline Press, Leg Press 45, Lat Pulldown, Bench Press, Seated Row, Close Grip Bench Press, Bicep Curl, 45-degree Calf Press, Seated Calf Raise, Cross Body Hammer Curl, Tricep Press Down, Leg Extension, Floor Jammer, Shoulder Press, Overhead Shrug, Rhomboid Row, Chest Dip, Squat, Lateral Raise
• Aug 16
  Incline Press, Leg Press 45, Lat Pulldown, Bench Press, Seated Row, Close Grip Bench Press, Bicep Curl, 45-degree Calf Press, Seated Calf Raise, Cross Body Hammer Curl, Tricep Press Down, Standing Leg Curl, Leg Extension, Floor Jammer, Shoulder Press, Overhead Shrug, Rhomboid Row
• Aug 11
  Bench Press, Incline Press, Lat Pulldown, Seated Cable Row, Close Grip Bench Press, Bicep Curl, Tricep Press Down, Hammer Curl, Seated Low Row, Bicep Curl
• Aug 10
  Leg Press 45, Standing Leg Curl, Shoulder Press, Squat, 45-degree Calf Press, Lateral Raise, Seated Calf Raise, Leg Extension, Ab Roller, Rhomboid Row
• Aug 09
  Bench Press, Cable Fly, Lat Pulldown, Seated Cable Row, Close Grip Bench Press, Bicep Curl, Tricep Press Down, Leg Press 45, Shoulder Press, 45-degree Calf Press, Hammer Curl
• Aug 07
  Bench Press, Cable Fly, Lat Pulldown, Seated Cable Row, Close Grip Bench Press, Bicep Curl, Tricep Press Down, Leg Press 45, Shoulder Press, 45-degree Calf Press

June 14, 2016 to July 27, 2016

• Jul 27
  Bench Press, Lat Pull Down, Incline Bench Press, Seated Row, Leg Press 45, 45-degree Calf Press, Shoulder Press, Bicep Curl, Close Grip Bench Press, Under the Bar Tricep Extension , Tricep Press Down, Chest Press, Reverse triceps press down
• Jul 24
  Incline Bench Press, Leg Press 45, Lat Pulldown, Bench Press, Seated Row, Close Grip Bench Press, Bicep Curl, 45-degree Calf Press, Cross Body Hammer Curl, Tricep Press Down, Bent-over Row, Shoulder Press, Overhead Shrug, Under the Bar Tricep Extension , Seated Calf Raise
• Jul 22
  Leg Press 45, Seated Cable Row, Lat Pull Down, Incline Bench Press, Dumbbell Lateral Raise, Bicep Curl, Tricep Press Down, 45-degree Calf Press, Lying Leg Curl, Leg Extension, Bench Press, Close Grip Bench Press, Alternating Dumbell Hammer
• Jul 19
  Cable Fly, Seated Cable Row, Tricep Press Down, Bicep Curl, Leg Press 45, Leg Curl, Lateral Raise, Pulldown, Leg Extension, Incline Bench Press, 45-degree Calf Press
• Jul 18
  Cable Fly, Seated Cable Row, Tricep Press Down, Bicep Curl, Leg Press 45, Leg Curl, Lateral Raise, Bench Press, Pulldown, Leg Extension, Incline Bench Press
• Jul 16
  Incline Bench Press, Leg Press 45, Lat Pulldown, Bench Press, Seated Row, Close Grip Bench Press, Bicep Curl, 45-degree Calf Press, Face pull, Cross Body Hammer Curl, Tricep Press Down
• Jul 12
  Chest Press, Leg Press 45, Lat Pulldown, Bench Press, Seated Row, Tricep Dip, Bicep Curl, 45-degree Calf Press, Shoulder Press, Cross Body Hammer Curl, Tricep Press Down, Face pull, Hammer Curl, Reverse Press down, Leg Extension, Seated Calf Raise
• Jul 05
  Incline Bench Press, Leg Press 45, Lat Pulldown, Bench Press, Seated Row, Close Grip Bench Press, Bicep Curl, 45-degree Calf Press, Shoulder Press, Reverse Curl, Tricep Press Down, Rhomboid Row, Hammer Curl, Reverse Press down, Leg Extension
• Jul 01
  Incline Bench Press, Leg Press 45, Lat Pulldown, Bench Press, Seated Row, Close Grip Bench Press, Bicep Curl, 45-degree Calf Press, Face pull
• Jun 27
  Lat Pull Down, Leg Press 45, Incline Bench Press, Leg Extension, Seated Cable Row, Shoulder Press, Lying Leg Curl, 45-degree Calf Press, Standing Shrug, Bicep Curl, Tricep Press Down, Face pull, Reverse Curl
• Jun 21
  Lat Pulldown, Bench Press, Seated Cable Row, Incline Bench Press, Bicep Curl, Close Grip Bench Press
• Jun 14
  Lat Pulldown, Bench Press, Seated Cable Row, Incline Bench Press, Bicep Curl, Close Grip Bench Press