May 10/2024 - Friday
EVOLVE
Bench Press
70x20
70x20
70x5
120x2
160x1
172.5x5x2
Pec Deck
60x20
60x20
pushdown machine
50x20
60x20
60x20
HB Squat - sleeves
70x5
120x2
155x4x4
Hack squat
2px6
2px6
2px6
May 12/2024 - Sunday
EVOLVE gym
Bench Press
70x10
70x10
70x5
120x2
160x1
175x1
185x1
195x1
180x3
160x5
160x5
160x5
HB Squat - sleeves
70x5
120x2
160x1
180x1
190x1
202.5x1
160x4
160x4
160x4
Hamstring curls
70x20
70x20
70x20
1 Like
May 13/2024 - Monday
Bench Press
70x20
70x20
70x5
120x2
160x1
172.5x4
Larsen Bench Press
147.5x6
147.5x6
45 DB Incline Bench Press - lbs
100x12
95x12
95x12
Triceps pushdowns - lbs
90x15
90x15
90x15
90x15
cable one arm curls - lbs
20x15
20x15
15x15
15x15
Cable woodchoppers - lbs
30x15
30x15
30x15
Leg extensions
90x15
90x15
90x15
110x15
side plank
30 seconds
30 seconds
30 seconds
ab wheel knees
x8
x8
x8
1 Like
Bench Press
70x20
70x20
70x5
120x2
160x1
165x4
165x4
165x4
165x4
Incline Bench Press
70x5
100x5
125x6
120x6
Lat pulldowns - lbs
160x12
160x12
160x12
160x12
1 Like
May 17/2024 - Friday
Bench Press - lbs
135x25
135x25
155x5
265x2
335x1
365x5x2
1 Like
May 19/2024 - Sunday
Pec machine
40x20
45x20
Triceps pushdowns - lbs
70x3x20
HB Squat - Sleeves
70x5
120x2
160x4x4
Romanian Deadlift - lbs
135x4
225x4
315x3x6
Hip thrusts
120x10
120x10
130x10
130x10
Hack squats
2p x 2 x 6
machine leg curls
40x20
45x20
45x20
Ab wheel from knees
x10
x10
x10
1 Like
May 22/2024 - Wednesday
DE LOAD
POUNDS
SCG TNG Bench Press
225x5x10
Incline TNG Bench Press
185x5x8
Chins BW
3x3
T bar rows
2 p X 5 X 10
Hack Squat
2 p X 5 X 5
May 24/2024 - Friday
DE LOAD
POUNDS
Larsen bench
225x5x10
DB Bench Incline
70x5x8
Chins
3x3
Lat pulldowns
145x5x8
HB Squat - sleeves
135x5
225x2
315x3x3
May 26/2024 - Sunday
HB Squat - Sleeves
70x5
120x2
150x1
170x1
165x2
150x4
150x4
150x4
Bench Press
70x20
70x20
70x5
120x2
160x1
170x1
155x3
150x5
150x5
150x5
Leg extensions
57x15
57x15
57x15
57x15
chest supported t bar rows - lbs
115x10
115x10
115x10
115x10
May 27/2024 - Monday
Bench Press - lbs
135x20
135x20
225x3
315x1
340x4
Larsen bench - lbs
315x5
315x5
315x5
DB Incline bench - lbs
90x10
90x10
90x10
Triceps pushdowns - lbs
80x15
80x15
80x15
80x15
Machine curl one arm at a time - lbs
15x15
15x15
15x15
15x15
Woodchoppers - lbs
40x15
40x15
40x15
Side planks
30 sec
30 sec
30 sec
ab wheel from knees
x10
x10
x10
1 Like
May 29/2024 - Wednesday
early morning session.
Bench Press
70x20
70x20
70x5
120x2
150x1
157.5x4x4
BB incline Bench TNG - lbs
135x5
225x5
245x5
265x5
265x5
Deadlift - lbs
315x1
405x4x1
Lat pulldowns
160x12
160x12
160x12
160x12
Hamstring curls on machine
43x15
43x15
50x15
May 31/2024 - Friday
HB Squat - Sleeves
70x5
120x2
belt on
145x4
145x4
145x4
145x4
Bench Press - lbs
135x20
135x25
155x5
265x2
355x1
365x5x2
Hack Squat
1 p x 10
2 p x 2 x 6
hamstring curls
50x3x15
Dumbbell bench press 3-0-0 - lbs
85x2x12
Triceps pushdowns - lbs
70x3x20
Ab wheel - knees
x10
x10
x10
Jun 2/2024 - Sunday
Bench Press
175x1
165x3
155x3x5
HB Squat - sleeves and belt
180x1
175x2
15x3x4
Leg extensions
57x4x15
T bar rows - lbs
120x4x10
June 3/2024 - Monday
Bench Press
160x4
Larsen Bench Press
145x3x5
DB incline 45 Bench Press - lbs
95x3x10
Triceps pushdowns on machine - lbs
90x4x15
cable wood choppers - lbs
40x3x15
side abductor plank
BW 45 seconds for 3 sets
June 5/2024 - Wednesday
Bench Press
162.5x4x4
BB incline Bench
135x5
185x5
225x5
245x5
270x5
270x5
Lat pulldowns - lbs
165x4x12
June 7/2024 - Friday
Bench Press
167.5x5x2
Squat HB sleeves and belt
150x4x4
Deadlift - lbs
405x3x1
Hack squat - lbs
180x6
200x6
Seated hamstring curls
50x3x15
3-0-0 dumbbell bench press flat
80x2x12
BW chins
x8
x8
x8
x8
triceps pushdowns on machine - lbs
70x3x20
ab roller
3x12 from knees
1 Like
June 9/2024 - Sunday
Bench Press
180x1
170x3
157.5x3x5
Squat HB sleeves and belt
190x1
170x2
150x3x4
Leg extensions
57x4x15
t bar rows - lbs
120x4x10
June 10/2024 - Monday
Bench press
165x4
Larsen bench press
150x3x5
DB 45 incline bench press - lbs
95x3x10
triceps pushdowns - lbs
90x4x15
machine curls on new machine - lbs
80x3x10
cable wood choppers - lbs
40x3x15
side abductor plank
45 seconds 3 sets
June 12/2024 - Wednesday
Bench Press
70x20
70x20
70x5
120x2
150x1
162.5x4
162.5x4
162.5x4
162.5x4
Incline Bench Press - lbs
135x8
185x5
225x5
245x5
275x5
275x5
Deadlift with belt - lbs
405x1
425x1
425x1
Lat pulldowns - lbs
165x4x12
Seated hamstring curls
63x3x15
1 Like
June 14/2024 - Friday
HB Squat - Sleeves
70x5
120x2
140x1
belt on
155x4
155x4
155x4
155x4
Bench Press
70x20
70x20
70x5
120x2
155x1
170x2
170x2
170x2
170x2
170x2
Hack squat - lbs
200x6
210x6
DB bench press 3-0-0 - lbs
80x12
80x12
Chins
x8
x8
x8
x8
Triceps pushdowns on machine
50x30
50x30
50x30
June 16/2024 - Sunday
HB Squat - sleeves
70x5
120x2
150x1
belt on
170x1
190x1
205x1
175x2
155x4
155x4
155x4
Bench Press
70x20
70x20
70x5
120x2
155x1
170x1
180x1
192.5x1
180x3
160x5
160x5
160x5
leg extensions - different machine at evolve - lbs
100x15
110x15
110x15
115x15
ab wheel - sore hip so only did half
from knees
x6
x6
x6
June 17/2024 - Monday
Bench Press
70x20
70x20
120x2
150x1
170x4
Larson Bench Press
150x5
150x5
150x5
DB incline Bench Press - lbs
90x10
90x10
100x10
MDBX - lbs
90x15
95x15
100x15
100x15
Machine curls - lbs
70x15
75x15
75x15
75x15
cable wood choppers - lbs
45x15
45x15
45x15
side abductor planks
30 seconds
30 seconds
30 seconds
June 19/2024 - Wednesday
Bench Press
70x20
70x20
70x5
120x2
150x1
170x3
170x3
170x3
BB incline Bench Press - lbs
135x5
185x5
225x5
245x5
275x5
275x5
lat pulldowns
170x12
170x12
170x12
170x12
seated hamstring curls
63x15
63x15
63x15
June 21/2024 - Friday
Bench Press
70x20
70x20
70x5
120x2
160x1
172.5x5x2
HB Squat - sleeves and belt
155x4
155x4
157.5x4
157.5x4
Deadlift
belt on
190x1
200x1
Hack squat - lbs
210x6
220x6
seated hamstring curls
50x15
50x15
50x15
300 flat dumbbell bench - lbs
85x12
85x12
machine pushdowns triceps - lbs
70x20
70x20
80x20
June 24/2024
Chins
x8
x8
x8
x8
ab roller from knees
x12
x12
x12
June 26/2024 - Wednesday
DE LOAD
500 tempo squat
225x5
225x5
225x5
330 tempo bench
225x5x5
hack squat
140x3x8
Press
135x8
135x8
135x8
T bar rows
2px8
2px8
2px8
2px8
2px8
June 28/2024 - Friday
DE LOAD
Bench Press
70x20
70x20
120x5
120x5
120x5
Incline flys pounds
35x12
35x12
35x12
Chins
x3
x3
x3
lat pulldowns pounds
155x8
155x8
155x8
leg press
3px10
3px10
4px10
4px10
GHR
x5
x5