The Healthy Executive

Mass Made Simple Exercise Logs

I did a 6-week program called Mass Made Simple by respected strength coach Dan John.

Dan is a genius (some say a sadist) at programming training to break through mental and physical barriers.

You can read about my experience and results in adding muscle mass here.

Date Workout Name Exercise Name lbs Reps Notes
4/22/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
4/22/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
4/22/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
4/22/17 Mass Made Simple Bench Press 45 5
4/22/17 Mass Made Simple Bench Press 65 5
4/22/17 Mass Made Simple Bench Press 85 5
4/22/17 Mass Made Simple Bench Press 95 5
4/22/17 Mass Made Simple Bench Press 115 5
4/22/17 Mass Made Simple Bench Press 135 5
4/22/17 Mass Made Simple Bench Press 145 5
4/22/17 Mass Made Simple Bat Wings 20 5
4/22/17 Mass Made Simple Bat Wings 30 5
4/22/17 Mass Made Simple Bat Wings 22.5 5
4/22/17 Mass Made Simple Bat Wings 30 5
4/22/17 Mass Made Simple Bat Wings 30 5
4/22/17 Mass Made Simple One-Arm Presses 15 5
4/22/17 Mass Made Simple One-Arm Presses 20 5
4/22/17 Mass Made Simple One-Arm Presses 25 5
4/22/17 Mass Made Simple One-Arm Presses 30 5
4/22/17 Mass Made Simple One-Arm Presses 35 5
4/22/17 Mass Made Simple One-Arm Presses 40 5
4/22/17 Mass Made Simple One-Arm Presses 45 3
4/22/17 Mass Made Simple Bird Dogs 0 5
4/22/17 Mass Made Simple Bird Dogs 0 5
4/22/17 Mass Made Simple Bird Dogs 0 5
4/22/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 65 3 Next time: 65, 65, 75, 75, 75
4/22/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 3
4/22/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 85 3
4/22/17 Mass Made Simple Squat 95 30 14.5″ bench (5x risers)
4/25/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
4/25/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
4/25/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
4/25/17 Mass Made Simple Bench Press 45 10
4/25/17 Mass Made Simple Bench Press 95 5
4/25/17 Mass Made Simple Bench Press 145 2
4/25/17 Mass Made Simple Bench Press 145 3
4/25/17 Mass Made Simple Bench Press 145 5
4/25/17 Mass Made Simple Bench Press 145 2
4/25/17 Mass Made Simple Bench Press 145 3
4/25/17 Mass Made Simple Bench Press 145 5
4/25/17 Mass Made Simple Bat Wings (Isometric) 0 0 Used 25 lbs, elbows FORWARD
4/25/17 Mass Made Simple Bat Wings (Isometric) 0 0
4/25/17 Mass Made Simple Bat Wings (Isometric) 0 0
4/25/17 Mass Made Simple Bat Wings (Isometric) 0 0
4/25/17 Mass Made Simple Bat Wings (Isometric) 0 0
4/25/17 Mass Made Simple Bat Wings (Isometric) 0 0
4/25/17 Mass Made Simple Bat Wings (Isometric) 0 0
4/25/17 Mass Made Simple Bat Wings (Isometric) 0 0
4/25/17 Mass Made Simple Bat Wings (Isometric) 0 0
4/25/17 Mass Made Simple Bat Wings (Isometric) 0 0
4/25/17 Mass Made Simple One-Arm Presses 25 5
4/25/17 Mass Made Simple One-Arm Presses 40 2
4/25/17 Mass Made Simple One-Arm Presses 40 3
4/25/17 Mass Made Simple One-Arm Presses 40 5
4/25/17 Mass Made Simple One-Arm Presses 40 2
4/25/17 Mass Made Simple One-Arm Presses 40 3
4/25/17 Mass Made Simple One-Arm Presses 40 5
4/25/17 Mass Made Simple Bird Dogs 0 5
4/25/17 Mass Made Simple Bird Dogs 0 5
4/25/17 Mass Made Simple Bird Dogs 0 5
4/25/17 Mass Made Simple Bird Dogs 0 5
4/25/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 65 3
4/25/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 65 3
4/25/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 3
4/25/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 3
4/25/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 3
4/25/17 Mass Made Simple Squat 95 30
4/25/17 Mass Made Simple Squat 95 31
4/25/17 Mass Made Simple Hang 0 0
4/25/17 Mass Made Simple Hang 0 0
4/28/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
4/28/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
4/28/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
4/28/17 Mass Made Simple Bench Press 45 10
4/28/17 Mass Made Simple Bench Press 95 5
4/28/17 Mass Made Simple Bench Press 155 2
4/28/17 Mass Made Simple Bench Press 145 3
4/28/17 Mass Made Simple Bench Press 145 5
4/28/17 Mass Made Simple Bench Press 145 2
4/28/17 Mass Made Simple Bench Press 145 3
4/28/17 Mass Made Simple Bench Press 145 3
4/28/17 Mass Made Simple Bench Press 135 2
4/28/17 Mass Made Simple Bench Press 135 3
4/28/17 Mass Made Simple Bench Press 135 5
4/28/17 Mass Made Simple Bat Wings 25 5 Reps = seconds hold
4/28/17 Mass Made Simple Bat Wings 25 5
4/28/17 Mass Made Simple Bat Wings 25 5
4/28/17 Mass Made Simple Bat Wings 25 5
4/28/17 Mass Made Simple Bat Wings 25 5
4/28/17 Mass Made Simple Bat Wings 25 5
4/28/17 Mass Made Simple Bat Wings 25 5
4/28/17 Mass Made Simple Bat Wings 25 5
4/28/17 Mass Made Simple Bat Wings 25 5
4/28/17 Mass Made Simple Bat Wings 25 5
4/28/17 Mass Made Simple Bat Wings 20 5
4/28/17 Mass Made Simple One-Arm Presses 25 5
4/28/17 Mass Made Simple One-Arm Presses 40 2
4/28/17 Mass Made Simple One-Arm Presses 40 3
4/28/17 Mass Made Simple One-Arm Presses 40 5
4/28/17 Mass Made Simple One-Arm Presses 40 2
4/28/17 Mass Made Simple One-Arm Presses 40 3
4/28/17 Mass Made Simple One-Arm Presses 40 5
4/28/17 Mass Made Simple One-Arm Presses 40 2
4/28/17 Mass Made Simple One-Arm Presses 40 3
4/28/17 Mass Made Simple One-Arm Presses 40 5
4/28/17 Mass Made Simple Bird Dogs 0 5
4/28/17 Mass Made Simple Bird Dogs 0 5
4/28/17 Mass Made Simple Bird Dogs 0 5
4/28/17 Mass Made Simple Bird Dogs 0 5
4/28/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 5
4/28/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 5
4/28/17 Mass Made Simple Squat 95 30 15.5″ bench
4/28/17 Mass Made Simple Squat 115 30
4/28/17 Mass Made Simple Hang 0 0
4/28/17 Mass Made Simple Hang 0 0
5/1/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/1/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/1/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/1/17 Mass Made Simple Bench Press 45 10
5/1/17 Mass Made Simple Bench Press 95 5
5/1/17 Mass Made Simple Bench Press 150 2
5/1/17 Mass Made Simple Bench Press 150 3
5/1/17 Mass Made Simple Bench Press 145 5
5/1/17 Mass Made Simple Bench Press 140 2
5/1/17 Mass Made Simple Bench Press 140 3
5/1/17 Mass Made Simple Bench Press 140 5
5/1/17 Mass Made Simple Bench Press 135 8
5/1/17 Mass Made Simple Bat Wings 25 10 Big difference in FEEL = elbows forwards
5/1/17 Mass Made Simple Bat Wings 25 10
5/1/17 Mass Made Simple Bat Wings 25 10
5/1/17 Mass Made Simple Bat Wings 25 10
5/1/17 Mass Made Simple Bat Wings 25 10
5/1/17 Mass Made Simple Bat Wings 20 10
5/1/17 Mass Made Simple One-Arm Presses 25 5
5/1/17 Mass Made Simple One-Arm Presses 40 2
5/1/17 Mass Made Simple One-Arm Presses 40 3
5/1/17 Mass Made Simple One-Arm Presses 40 5
5/1/17 Mass Made Simple One-Arm Presses 40 2
5/1/17 Mass Made Simple One-Arm Presses 40 3
5/1/17 Mass Made Simple One-Arm Presses 40 5
5/1/17 Mass Made Simple Squat 115 25
5/1/17 Mass Made Simple Squat 115 25
5/1/17 Mass Made Simple Bird Dogs 0 5
5/1/17 Mass Made Simple Bird Dogs 0 6
5/1/17 Mass Made Simple Bird Dogs 0 7
5/1/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 70 5 Oops…used 2.5 plates instead of 5’s
5/1/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 70 5
5/1/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 70 5
5/1/17 Mass Made Simple Squat 115 26
5/1/17 Mass Made Simple Hang 0 0
5/1/17 Mass Made Simple Hang 0 0
5/4/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/4/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/4/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/4/17 Mass Made Simple Bench Press 45 10
5/4/17 Mass Made Simple Bench Press 85 6
5/4/17 Mass Made Simple Bench Press 145 2
5/4/17 Mass Made Simple Bench Press 145 3
5/4/17 Mass Made Simple Bench Press 145 5
5/4/17 Mass Made Simple Bench Press 145 2
5/4/17 Mass Made Simple Bench Press 145 3
5/4/17 Mass Made Simple Bench Press 140 5
5/4/17 Mass Made Simple Bench Press 140 2
5/4/17 Mass Made Simple Bench Press 140 3
5/4/17 Mass Made Simple Bench Press 140 5
5/4/17 Mass Made Simple Bat Wings 30 5
5/4/17 Mass Made Simple Bat Wings 30 5
5/4/17 Mass Made Simple Bat Wings 30 5
5/4/17 Mass Made Simple Bat Wings 30 5
5/4/17 Mass Made Simple Bat Wings 30 5
5/4/17 Mass Made Simple One-Arm Presses 25 5
5/4/17 Mass Made Simple One-Arm Presses 40 2
5/4/17 Mass Made Simple One-Arm Presses 40 3
5/4/17 Mass Made Simple One-Arm Presses 40 5
5/4/17 Mass Made Simple One-Arm Presses 40 2
5/4/17 Mass Made Simple One-Arm Presses 40 3
5/4/17 Mass Made Simple One-Arm Presses 40 5
5/4/17 Mass Made Simple One-Arm Presses 40 2
5/4/17 Mass Made Simple One-Arm Presses 40 3
5/4/17 Mass Made Simple One-Arm Presses 40 5
5/4/17 Mass Made Simple Bird Dogs 0 5
5/4/17 Mass Made Simple Bird Dogs 0 6
5/4/17 Mass Made Simple Bird Dogs 0 7
5/4/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 5
5/4/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 5
5/4/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 5
5/4/17 Mass Made Simple Squat 95 30
5/4/17 Mass Made Simple Squat 115 30
5/4/17 Mass Made Simple Squat 135 16
5/4/17 Mass Made Simple Hang 0 0
5/4/17 Mass Made Simple Hang 0 0
5/4/17 Mass Made Simple Hang 0 0
5/8/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/8/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/8/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/8/17 Mass Made Simple Bench Press 45 10
5/8/17 Mass Made Simple Bench Press 85 6
5/8/17 Mass Made Simple Bench Press 145 2
5/8/17 Mass Made Simple Bench Press 145 3
5/8/17 Mass Made Simple Bench Press 145 5
5/8/17 Mass Made Simple Bench Press 140 8
5/8/17 Mass Made Simple Bench Press 140 2
5/8/17 Mass Made Simple Bench Press 140 3
5/8/17 Mass Made Simple Bench Press 140 5
5/8/17 Mass Made Simple Bench Press 140 2
5/8/17 Mass Made Simple Bench Press 140 3
5/8/17 Mass Made Simple Bench Press 140 5
5/8/17 Mass Made Simple Bat Wings 30 5
5/8/17 Mass Made Simple Bat Wings 30 5
5/8/17 Mass Made Simple Bat Wings 30 5
5/8/17 Mass Made Simple Bat Wings 30 5
5/8/17 Mass Made Simple Bat Wings 30 5
5/8/17 Mass Made Simple Bat Wings 25 5
5/8/17 Mass Made Simple Bat Wings 25 5
5/8/17 Mass Made Simple Bat Wings 25 5
5/8/17 Mass Made Simple Bat Wings 25 5
5/8/17 Mass Made Simple One-Arm Presses 25 5
5/8/17 Mass Made Simple One-Arm Presses 40 2
5/8/17 Mass Made Simple One-Arm Presses 40 3
5/8/17 Mass Made Simple One-Arm Presses 40 5
5/8/17 Mass Made Simple One-Arm Presses 40 2
5/8/17 Mass Made Simple One-Arm Presses 40 3
5/8/17 Mass Made Simple One-Arm Presses 40 5
5/8/17 Mass Made Simple One-Arm Presses 40 2
5/8/17 Mass Made Simple One-Arm Presses 40 3
5/8/17 Mass Made Simple One-Arm Presses 40 5
5/8/17 Mass Made Simple Bird Dogs 0 5
5/8/17 Mass Made Simple Bird Dogs 0 6
5/8/17 Mass Made Simple Bird Dogs 0 7
5/8/17 Mass Made Simple Bird Dogs 0 8
5/8/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 5
5/8/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 5
5/8/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 5
5/8/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 5
5/8/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 5
5/8/17 Mass Made Simple Squat 95 10
5/8/17 Mass Made Simple Squat 115 10
5/8/17 Mass Made Simple Squat 135 32
5/8/17 Mass Made Simple Squat 135 19
5/8/17 Mass Made Simple Lateral Landmine Raise 10 10 Short bar, only raised hand to shoulder height
5/8/17 Mass Made Simple Lateral Landmine Raise 25 10
5/8/17 Mass Made Simple Lateral Landmine Raise 30 10
5/8/17 Mass Made Simple Hang 0 0
5/8/17 Mass Made Simple Hang 0 0
5/8/17 Mass Made Simple Hang 0 0
5/11/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/11/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/11/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/11/17 Mass Made Simple Bench Press 45 10
5/11/17 Mass Made Simple Bench Press 95 4
5/11/17 Mass Made Simple Bench Press 165 3
5/11/17 Mass Made Simple Bat Wings 30 10
5/11/17 Mass Made Simple Bat Wings 30 10
5/11/17 Mass Made Simple Bat Wings 30 10
5/11/17 Mass Made Simple Bat Wings 30 10
5/11/17 Mass Made Simple Bat Wings 30 10
5/11/17 Mass Made Simple One-Arm Presses 25 5
5/11/17 Mass Made Simple One-Arm Presses 42.5 2
5/11/17 Mass Made Simple One-Arm Presses 42.5 3
5/11/17 Mass Made Simple One-Arm Presses 42.5 5
5/11/17 Mass Made Simple One-Arm Presses 42.5 2
5/11/17 Mass Made Simple One-Arm Presses 42.5 3
5/11/17 Mass Made Simple One-Arm Presses 42.5 5
5/11/17 Mass Made Simple Bird Dogs 0 5
5/11/17 Mass Made Simple Bird Dogs 0 6
5/11/17 Mass Made Simple Bird Dogs 0 7
5/11/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 5 Barely OH Press @ 95
5/11/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 85 5
5/11/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 5
5/11/17 Mass Made Simple Squat 95 10 185’s partial, bumped bench to 16″
5/11/17 Mass Made Simple Squat 115 10
5/11/17 Mass Made Simple Squat 135 10
5/11/17 Mass Made Simple Squat 185 5
5/11/17 Mass Made Simple Squat 185 5
5/11/17 Mass Made Simple Squat 185 5
5/11/17 Mass Made Simple Lateral Landmine Raise 30 10
5/11/17 Mass Made Simple Lateral Landmine Raise 45 5
5/11/17 Mass Made Simple Lateral Landmine Raise 45 5
5/11/17 Mass Made Simple Hang 0 0
5/11/17 Mass Made Simple Hang 0 0
5/11/17 Mass Made Simple Hang 0 0
5/14/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/14/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/14/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/14/17 Mass Made Simple Bench Press 45 10
5/14/17 Mass Made Simple Bench Press 95 5
5/14/17 Mass Made Simple Bench Press 155 2
5/14/17 Mass Made Simple Bench Press 155 2
5/14/17 Mass Made Simple Bench Press 155 2
5/14/17 Mass Made Simple Bench Press 155 2
5/14/17 Mass Made Simple Bench Press 155 2
5/14/17 Mass Made Simple Bat Wings 15 10
5/14/17 Mass Made Simple Bat Wings 30 10
5/14/17 Mass Made Simple Bat Wings 30 10
5/14/17 Mass Made Simple Bat Wings 30 10
5/14/17 Mass Made Simple Bat Wings 30 10
5/14/17 Mass Made Simple Bat Wings 30 10
5/14/17 Mass Made Simple One-Arm Presses 30 5
5/14/17 Mass Made Simple One-Arm Presses 45 2
5/14/17 Mass Made Simple One-Arm Presses 45 3
5/14/17 Mass Made Simple One-Arm Presses 45 5
5/14/17 Mass Made Simple One-Arm Presses 45 2
5/14/17 Mass Made Simple One-Arm Presses 45 3
5/14/17 Mass Made Simple One-Arm Presses 45 5
5/14/17 Mass Made Simple Bird Dogs 0 5
5/14/17 Mass Made Simple Bird Dogs 0 6
5/14/17 Mass Made Simple Bird Dogs 0 7
5/14/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 75 2 14.5″ bench (5x risers)\n115 was 1x OH press
5/14/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 85 2
5/14/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 2
5/14/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 105 2
5/14/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 115 2
5/14/17 Mass Made Simple Squat 135 10 17″ bench
5/14/17 Mass Made Simple Squat 185 10
5/14/17 Mass Made Simple Squat 185 10
5/14/17 Mass Made Simple Squat 185 10
5/14/17 Mass Made Simple Squat 185 10
5/14/17 Mass Made Simple Squat 185 11
5/14/17 Mass Made Simple Lateral Landmine Raise 45 5
5/14/17 Mass Made Simple Lateral Landmine Raise 45 5
5/14/17 Mass Made Simple Lateral Landmine Raise 45 5
5/14/17 Mass Made Simple Hang 0 0
5/14/17 Mass Made Simple Hang 0 0
5/14/17 Mass Made Simple Hang 0 0
5/17/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/17/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/17/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/17/17 Mass Made Simple Bench Press 45 10
5/17/17 Mass Made Simple Bench Press 95 5
5/17/17 Mass Made Simple Bench Press 155 3
5/17/17 Mass Made Simple Bench Press 155 3
5/17/17 Mass Made Simple Bench Press 155 3
5/17/17 Mass Made Simple Bench Press 155 3
5/17/17 Mass Made Simple Bench Press 155 3
5/17/17 Mass Made Simple Bat Wings 22.5 10
5/17/17 Mass Made Simple Bat Wings 25 10
5/17/17 Mass Made Simple Bat Wings 25 10
5/17/17 Mass Made Simple Bat Wings 32.5 10
5/17/17 Mass Made Simple Bat Wings 32.5 10
5/17/17 Mass Made Simple Bat Wings 32.5 10
5/17/17 Mass Made Simple One-Arm Presses 30 5
5/17/17 Mass Made Simple One-Arm Presses 42.5 2
5/17/17 Mass Made Simple One-Arm Presses 42.5 3
5/17/17 Mass Made Simple One-Arm Presses 42.5 5
5/17/17 Mass Made Simple One-Arm Presses 42.5 2
5/17/17 Mass Made Simple One-Arm Presses 42.5 3
5/17/17 Mass Made Simple One-Arm Presses 42.5 5
5/17/17 Mass Made Simple One-Arm Presses 42.5 2
5/17/17 Mass Made Simple One-Arm Presses 42.5 3
5/17/17 Mass Made Simple One-Arm Presses 42.5 5
5/17/17 Mass Made Simple Bird Dogs 0 5
5/17/17 Mass Made Simple Bird Dogs 0 6
5/17/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 85 2
5/17/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 2
5/17/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 2
5/17/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 105 2
5/17/17 Mass Made Simple Squat 95 10 14.5″ riser 1st 2 sets\n16″ riser for 185\n17″ rise last set,
low back rounded out for last few reps :(
5/17/17 Mass Made Simple Squat 135 10
5/17/17 Mass Made Simple Squat 185 5
5/17/17 Mass Made Simple Squat 185 5
5/17/17 Mass Made Simple Squat 185 20
5/17/17 Mass Made Simple Lateral Landmine Raise 45 7
5/17/17 Mass Made Simple Lateral Landmine Raise 45 7
5/17/17 Mass Made Simple Lateral Landmine Raise 45 7
5/17/17 Mass Made Simple Hang 0 0
5/17/17 Mass Made Simple Hang 0 0
5/17/17 Mass Made Simple Hang 0 0
5/20/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/20/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/20/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/20/17 Mass Made Simple Bench Press 45 10
5/20/17 Mass Made Simple Bench Press 95 5
5/20/17 Mass Made Simple Bench Press 155 2
5/20/17 Mass Made Simple Bench Press 155 3
5/20/17 Mass Made Simple Bench Press 155 5
5/20/17 Mass Made Simple Bench Press 155 2
5/20/17 Mass Made Simple Bench Press 155 3
5/20/17 Mass Made Simple Bench Press 155 5
5/20/17 Mass Made Simple Bat Wings 22.5 10
5/20/17 Mass Made Simple Bat Wings 27.5 10
5/20/17 Mass Made Simple Bat Wings 27.5 10
5/20/17 Mass Made Simple Bat Wings 32.5 10
5/20/17 Mass Made Simple Bat Wings 32.5 10
5/20/17 Mass Made Simple Bat Wings 32.5 10
5/20/17 Mass Made Simple Bat Wings 32.5 10
5/20/17 Mass Made Simple Bat Wings 32.5 10
5/20/17 Mass Made Simple One-Arm Presses 30 5
5/20/17 Mass Made Simple One-Arm Presses 45 2
5/20/17 Mass Made Simple One-Arm Presses 45 3
5/20/17 Mass Made Simple One-Arm Presses 45 5
5/20/17 Mass Made Simple One-Arm Presses 45 2
5/20/17 Mass Made Simple One-Arm Presses 45 3
5/20/17 Mass Made Simple One-Arm Presses 45 5
5/20/17 Mass Made Simple Bird Dogs 0 5
5/20/17 Mass Made Simple Bird Dogs 0 6
5/20/17 Mass Made Simple Bird Dogs 0 7
5/20/17 Mass Made Simple Bird Dogs 0 8
5/20/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 105 2
5/20/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 2
5/20/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 2
5/20/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 2
5/20/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 2
5/20/17 Mass Made Simple Squat 135 5
5/20/17 Mass Made Simple Squat 135 10
5/20/17 Mass Made Simple Squat 185 18
5/20/17 Mass Made Simple Squat 185 18
5/20/17 Mass Made Simple Squat 185 15
5/20/17 Mass Made Simple Lateral Landmine Raise 45 8
5/20/17 Mass Made Simple Lateral Landmine Raise 45 8
5/20/17 Mass Made Simple Lateral Landmine Raise 45 8
5/20/17 Mass Made Simple Hang 0 0
5/20/17 Mass Made Simple Hang 0 0
5/20/17 Mass Made Simple Hang 0 0
5/20/17 Mass Made Simple Zercher (Chest) Carry 125 35
5/23/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/23/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/23/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/23/17 Mass Made Simple Bench Press 45 10 Max double test
5/23/17 Mass Made Simple Bench Press 95 6
5/23/17 Mass Made Simple Bench Press 170 3
5/23/17 Mass Made Simple Bat Wings 20 10
5/23/17 Mass Made Simple Bat Wings 25 10
5/23/17 Mass Made Simple Bat Wings 30 10
5/23/17 Mass Made Simple Bat Wings 30 10
5/23/17 Mass Made Simple Bat Wings 30 10
5/23/17 Mass Made Simple Bat Wings 30 10
5/23/17 Mass Made Simple Bat Wings 30 10
5/23/17 Mass Made Simple One-Arm Presses 30 5
5/23/17 Mass Made Simple One-Arm Presses 50 2
5/23/17 Mass Made Simple One-Arm Presses 50 3
5/23/17 Mass Made Simple One-Arm Presses 50 5
5/23/17 Mass Made Simple One-Arm Presses 50 2
5/23/17 Mass Made Simple One-Arm Presses 50 3
5/23/17 Mass Made Simple One-Arm Presses 50 5
5/23/17 Mass Made Simple Bird Dogs 0 5
5/23/17 Mass Made Simple Bird Dogs 0 6
5/23/17 Mass Made Simple Bird Dogs 0 7
5/23/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 3 16″ box\nMissed 2 reps 1st set\nLow right back twinge on
cleans\nBit of a push press\nCoached on Good Morning by Oscar
5/23/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 5
5/23/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 5
5/23/17 Mass Made Simple Squat 135 5 18″ bench
5/23/17 Mass Made Simple Squat 135 10
5/23/17 Mass Made Simple Squat 185 26
5/23/17 Mass Made Simple Squat 185 25
5/23/17 Mass Made Simple Lateral Landmine Raise 45 9 Bar raised 9″ Using Pivot\nHarder?
5/23/17 Mass Made Simple Lateral Landmine Raise 45 9
5/23/17 Mass Made Simple Lateral Landmine Raise 45 9
5/23/17 Mass Made Simple Hang 0 0
5/23/17 Mass Made Simple Hang 0 0
5/23/17 Mass Made Simple Hang 0 0
5/23/17 Mass Made Simple Suitcase Walk (1 handed) 70 50
5/23/17 Mass Made Simple Suitcase Walk (1 handed) 70 50
5/23/17 Mass Made Simple Suitcase Walk (1 handed) 70 50
5/26/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/26/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/26/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/26/17 Mass Made Simple Bench Press 45 10
5/26/17 Mass Made Simple Bench Press 95 5
5/26/17 Mass Made Simple Bench Press 165 2
5/26/17 Mass Made Simple Bench Press 165 2
5/26/17 Mass Made Simple Bench Press 165 2
5/26/17 Mass Made Simple Bench Press 165 2
5/26/17 Mass Made Simple Bench Press 165 2
5/26/17 Mass Made Simple Bat Wings 25 10
5/26/17 Mass Made Simple Bat Wings 25 10
5/26/17 Mass Made Simple Bat Wings 30 10
5/26/17 Mass Made Simple Bat Wings 30 10
5/26/17 Mass Made Simple Bat Wings 30 10
5/26/17 Mass Made Simple Bat Wings 35 10
5/26/17 Mass Made Simple Bat Wings 35 15
5/26/17 Mass Made Simple One-Arm Presses 30 5
5/26/17 Mass Made Simple One-Arm Presses 50 2
5/26/17 Mass Made Simple One-Arm Presses 50 3
5/26/17 Mass Made Simple One-Arm Presses 50 5
5/26/17 Mass Made Simple One-Arm Presses 45 2
5/26/17 Mass Made Simple One-Arm Presses 45 3
5/26/17 Mass Made Simple One-Arm Presses 45 5
5/26/17 Mass Made Simple One-Arm Presses 45 2
5/26/17 Mass Made Simple One-Arm Presses 45 3
5/26/17 Mass Made Simple One-Arm Presses 45 5
5/26/17 Mass Made Simple Bird Dogs 0 5
5/26/17 Mass Made Simple Bird Dogs 0 6
5/26/17 Mass Made Simple Bird Dogs 0 7
5/26/17 Mass Made Simple Bird Dogs 0 8
5/26/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 3
5/26/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 105 3
5/26/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 105 3
5/26/17 Mass Made Simple Squat 135 5 16″ bench
5/26/17 Mass Made Simple Squat 135 10
5/26/17 Mass Made Simple Squat 135 51
5/26/17 Mass Made Simple Lateral Landmine Raise 45 10
5/26/17 Mass Made Simple Lateral Landmine Raise 45 10
5/26/17 Mass Made Simple Hang 0 0
5/26/17 Mass Made Simple Hang 0 0
5/26/17 Mass Made Simple Hang 0 0
5/26/17 Mass Made Simple Farmers Walk 70 50
5/26/17 Mass Made Simple Farmers Walk 70 50
5/26/17 Mass Made Simple Farmers Walk 140 50
5/29/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/29/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/29/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
5/29/17 Mass Made Simple Bench Press 45 10 Pinned 2nd set
5/29/17 Mass Made Simple Bench Press 95 5
5/29/17 Mass Made Simple Bench Press 165 3
5/29/17 Mass Made Simple Bench Press 165 2
5/29/17 Mass Made Simple Bench Press 155 3
5/29/17 Mass Made Simple Bench Press 155 3
5/29/17 Mass Made Simple Bench Press 155 3
5/29/17 Mass Made Simple Bat Wings 25 10
5/29/17 Mass Made Simple Bat Wings 25 10
5/29/17 Mass Made Simple Bat Wings 30 10
5/29/17 Mass Made Simple Bat Wings 30 10
5/29/17 Mass Made Simple Bat Wings 30 10
5/29/17 Mass Made Simple Bat Wings 35 10
5/29/17 Mass Made Simple Bat Wings 35 15
5/29/17 Mass Made Simple One-Arm Presses 30 5
5/29/17 Mass Made Simple One-Arm Presses 50 2
5/29/17 Mass Made Simple One-Arm Presses 50 3
5/29/17 Mass Made Simple One-Arm Presses 50 5
5/29/17 Mass Made Simple One-Arm Presses 50 2
5/29/17 Mass Made Simple One-Arm Presses 50 3
5/29/17 Mass Made Simple One-Arm Presses 50 5
5/29/17 Mass Made Simple One-Arm Presses 50 2
5/29/17 Mass Made Simple One-Arm Presses 50 3
5/29/17 Mass Made Simple One-Arm Presses 50 5
5/29/17 Mass Made Simple Bird Dogs 0 5
5/29/17 Mass Made Simple Bird Dogs 0 6
5/29/17 Mass Made Simple Bird Dogs 0 7
5/29/17 Mass Made Simple Bird Dogs 0 8
5/29/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 115 2 1 OHP 1st set
5/29/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 105 2
5/29/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 100 2
5/29/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 2
5/29/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 2
5/29/17 Mass Made Simple Squat 135 5 18″ bench
5/29/17 Mass Made Simple Squat 135 3
5/29/17 Mass Made Simple Squat 185 10
5/29/17 Mass Made Simple Squat 135 51
5/29/17 Mass Made Simple Lateral Landmine Raise 45 10
5/29/17 Mass Made Simple Lateral Landmine Raise 45 10
5/29/17 Mass Made Simple Lateral Landmine Raise 45 10
5/29/17 Mass Made Simple Hang 0 0
5/29/17 Mass Made Simple Hang 0 0
5/29/17 Mass Made Simple Hang 0 0
6/2/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
6/2/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
6/2/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 45 3
6/2/17 Mass Made Simple Bench Press 45 10 Pinned on 2nd 175
6/2/17 Mass Made Simple Bench Press 95 5
6/2/17 Mass Made Simple Bench Press 175 1
6/2/17 Mass Made Simple Bat Wings 25 10
6/2/17 Mass Made Simple Bat Wings 25 10
6/2/17 Mass Made Simple Bat Wings 30 10
6/2/17 Mass Made Simple Bat Wings 30 10
6/2/17 Mass Made Simple Bat Wings 35 10
6/2/17 Mass Made Simple Bat Wings 35 10
6/2/17 Mass Made Simple Bat Wings 35 10
6/2/17 Mass Made Simple One-Arm Presses 35 5
6/2/17 Mass Made Simple One-Arm Presses 55 2
6/2/17 Mass Made Simple One-Arm Presses 50 3
6/2/17 Mass Made Simple One-Arm Presses 50 5
6/2/17 Mass Made Simple One-Arm Presses 50 2
6/2/17 Mass Made Simple One-Arm Presses 50 3
6/2/17 Mass Made Simple One-Arm Presses 50 5
6/2/17 Mass Made Simple Bird Dogs 0 5
6/2/17 Mass Made Simple Bird Dogs 0 6
6/2/17 Mass Made Simple Bird Dogs 0 7
6/2/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 2
6/2/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 2
6/2/17 Mass Made Simple Complex A (row, clean, fs, press, bs, gm) 95 2
6/2/17 Mass Made Simple Squat 135 6 18″ bench
6/2/17 Mass Made Simple Squat 135 3
6/2/17 Mass Made Simple Squat 185 50
6/2/17 Mass Made Simple Lateral Landmine Raise 45 10
6/2/17 Mass Made Simple Lateral Landmine Raise 45 10
6/2/17 Mass Made Simple Hang 0 0
6/2/17 Mass Made Simple Hang 0 0
6/2/17 Mass Made Simple Hang 0 0
6/2/17 Mass Made Simple Shoulder Press 50 5
6/2/17 Mass Made Simple Shoulder Press 125 1
6/2/17 Mass Made Simple Zercher (Chest) Carry 100 50
6/2/17 Mass Made Simple Zercher (Chest) Carry 100 40

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