Training Logs - John Shepard

November 04, 2015 to January 22, 2016

• Jan 22
  Chest Press
• Jan 21
  Pulldown, Dumbell Row
• Dec 04
  Assisted Pullup, Reverse Grip Pull Down
• Dec 03
  Leg Press 45, Chest Press, 45-degree Calf Press
• Nov 24
  Leg Press 45, Seated Calf Raise
• Nov 23
  One Arm Triceps Extension, Bicep Curl, Reverse grip triceps extension , Triceps Extension, Bicep Curl
• Nov 19
  Pull-up
• Nov 16
  Chest Press
• Nov 14
  Shoulder Press, One Arm Triceps Extension, Lateral Raise, 45-degree Calf Raise, Tricep Press Down, Lateral Raise
• Nov 10
  Pull-up, Pulldown, Seated Row, Rhomboid Row
• Nov 05
  Seated Bicep Curl, Reverse Curl, Concentration Curl, Wrist Curl
• Nov 04
  Chest Press, 45-degree Calf Raise, Seated Calf Raise, Dumbbell Fly, Ab Roller

August 15, 2015 to November 03, 2015

• Nov 03
  Front Lat Pulldown, Seated Row, Rhomboid Row
• Oct 20
  Incline Bench Press, Incline Press
• Sep 25
  Pull-up, Reverse Pull-up, Seated Row, Dumbell Row
• Sep 23
  Bench Press, Chest Press, Cable Crossover
• Sep 19
  Close Grip Bench Press, Dumbell Curl, Tricep Press Down, Preacher Curl, Bicep Curl, Reverse Press down, Reverse Curl, Tricep Press Down
• Sep 16
  Pull-up, Pulldown, Seated Row
• Sep 16
  Chest Press, Dumbbell Fly, Cable Crossover
• Aug 26
  Incline Chest Press, Triceps Extension
• Aug 20
  Seated Calf Raise, Hanging Leg Raise, Ab Roller, Seated Calf Press, Crunch, Reverse Calf Raise, Rhomboid Row
• Aug 19
  Squat, Leg Press 45, Squat, Seated Leg Press, Leg Extension, Seated Leg Curl, Hip Thrust, Kneeling Leg Curl, Leg Press, Hip Abduction, Hip Adduction
• Aug 18
  Close Grip Pulldown, T Bar Row, One Arm Row, Underhand Seated Row, Rhomboid Row, Seated Low Row, Back Extension
• Aug 15
  Chest Press, Fly, Dumbell Flat Press, Cable Crossover

July 21, 2015 to August 14, 2015

• Aug 14
  Leg Extension, Squat, Hack Squat, Lunge, Leg Extension, Seated Leg Curl, Romanian Deadlift, Kneeling Leg Curl, Hip Thrust, Leg Press 45
• Aug 13
  Shoulder Press, Lateral Raise, Front Lateral Raise, Hanging Leg Raise, Seated Rear Lateral Fly, Rhomboid Row, Seated Rear Lateral Raise, Lateral Raise, Shrug
• Aug 11
  Tricep Press Down, 45-degree Calf Raise, Close Grip Bench Press, Straight Bar Pushdown , Triceps Dip, Lying Triceps Extension, Ez Bar Curl (Neutral), Alternating Curl, Spider Curl, One Arm Curl, Hammer Curl, Seated Calf Press
• Aug 10
  Underhand Pulldown, Seated Calf Raise, Hip Thrust, Rhomboid Row, One Arm Row, Underhand Seated Row
• Aug 09
  Incline Dumbell Press, Incline Fly, Incline Chest Press, Cable Crossover
• Aug 06
  Leg Extension, Leg Press 45, Hack Squat, Squat, Lunge, Lying Leg Curl, Seated Leg Curl
• Aug 05
  Close Grip Pulldown, T-bar Row, One Arm Row, Seated Row, Underhand Pulldown, Seated Low Row
• Aug 03
  Shoulder Press, Lateral Raise, Front Lateral Raise, Rear Delt Fly
• Jul 29
  Tricep Press Down, Close Grip Bench Press, Ez Bar Curl (Neutral), Dumbell Curl, Bench Dip, Spider Curl, Straight Bar Pushdown , Lying Triceps Extension, One Arm Curl, Reverse Curl
• Jul 27
  Incline Fly, Hanging Leg Raise, Dumbbell Bench Press, Incline Press, Seated Crunch, Fly, Ab Roller
• Jul 25
  Chin-up, Underhand Pulldown, Underhand Inverted Row, Dumbell Row, Seated Row, Seated Low Row, Back Extension
• Jul 21
  Seated Shoulder Press, Bicep Curl, Lateral Raise, Dumbell Curl, Front Lateral Raise, Spider Curl, One Arm Curl, Bent Over Reverse Fly, Hammer Curl, Reverse Fly, Lateral Raise