8/15/24
Max effort lower
Band Squats
+Top squat attachment
+Strong bands (new bands)
205/225/245/285/300/331x1
Deadlift
155/225/315/405/460x1
Super set:
Ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Avg x 21 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
*
8/16/24
Max effort upper
Band bench press
+doubled mini bands
135/155/176/189/205/215x1
CG incline
135x20
Lateral raise
35s x 9
BTB BB raise
1x10
CS reverse fly
15s x 10
OH DB extension
50x20
OH EZ extension
85x10
One arm OH DB extension
15x20
One arm rope pushdown
35x12
Incline curls
35s x 10
EZ curls
105x9
Conc hammer curls
50s x 8
Seated wrist curls / standing wrist curls
130x8/7 / 150x8x2
*
8/17/24
Upper assistance
EZ pullover
65x20
CG pullups
1x10
CSBB row
135x20
Seated cable rows
85x20
BB reverse raise
20# x 20
Band pull-apart
M x 30
Fireflies
3x10
Hanging knee raise
1x8
*
8/18/24
DE lower
Super set:
Speed squat / Speed deadlift
(+choked L & MM bands)195x2x12 / (+130# chains) 260x1x12
Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 21 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
RH
1x30
*
8/19/24
DE Upper
Speed bench
+Mini bands
135x3x12
Incline fly
45s x 10
Lateral raise
35s x 9
BTB BB raise
1x10
CS reverse fly
15s x 10
OH DB extension
50x20
OH EZ extension
85x10
One arm OH extension
15x20
One arm rope pushdown
35x12
High cable curls
35x8
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/6 / 150x8x2
*
8/20/24
Upper assistance
EZ pullover
105x8
CG pullups
+65# x 8
CSBB row
245x8
Seated cable rows
135x12
BB reverse raise
20# x 20
Band pull-apart
M x 30
One arm side pulldown
30x10
Band trunk twist
1x10
*
8/24/24
Max effort upper
2 board press
202/224/260/269/280x1
Incline fly
45s x 10
Lateral raise
35s x 9
BTB BB raise
1x10
CS reverse fly
15s x 10
OH DB extension
50x21
OH EZ extension
85x10
One arm OH extension
15x21
One arm rope pushdown
35x12
High cable curls
35x8
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/6 / 150x8x2
*
8/25/24
Max effort lower
2ā block deadlift
+average bands
155/225/315/390/425/472x0
Squats
+Top squat attachment
200/250/300/350x1
Super set:
Ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Avg x 21 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
*
8/26/24
DE Upper
Speed bench
+Mini bands
140x3x10
CG Incline
135x20
Lateral raise
35s x 9
BTB BB raise
1x10
CS reverse fly
15s x 10
OH DB extension
50x20
OH EZ extension
85x10
One arm OH extension
15x20
One arm rope pushdown
35x12
High cable curls
35x8
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/6 / 150x8x2
*
8/27/24
Upper assistance
Superset:
EZ pullover / CG pullups
105x8 / +65# x 8
CSBB row
245x8
Seated cable rows
135x12
BB reverse raise
20# x 20
Band pull-apart
M x 30
One arm side pulldown
30x10
Band trunk twist
1x10
Hanging knee raise
1x8
*
8/27/24
Lower
Quad extension
1x8
Leg press
1x8
Hack Squat
1x10
Prone leg curl
1x10
GHR
1x8
Single leg curl
1x10
Standing calf raise
1x10
Seated calf raise
1x10
Hammer strength tibia
1x15
GHR sit up
1x10
Mentzer oblique sit-ups
+10# x 10
Hammer strength pull-over
270x8
*
9/2/24
Max effort upper
Chain bench press
+40# chains
183/203/218/235/243/253x1
DB incline flys
45s x 10
Lateral raise
35s x 9
BB reverse raise
1x10
CS reverse fly
15s x 10
OH DB extension
50x22
OH EZ extension
85x10
One arm OH extension
15x21
One arm rope pushdown
30x12
High cable curls
35x10
EZ curls
105x9
Conc hammer curls
50s x 8
*
Looking strong in here!!
Thanks George!
8/27/24
Upper assistance
Superset:
EZ pullover / CG pullups
105x9 / +65# x 8
CSBB row
245x8
Seated cable rows
135x12
BB reverse raise
20# x 20
Band pull-apart
L x 10
One arm side pulldown
35x10
Band trunk twist
1x10
Hanging knee raise
1x8
Super set:
Seated wrist curls / standing wrist curls
130x8/6 / 150x8x2
*
9/4/24
Max effort lower
Chain Squats
+40# chains
185/205/240/260/285/300x1 325x2
Deadlift
155/225/315/405/460x1
Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 21 x 3
Mentzer sit-ups
1x10
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
*
I miss doing squats and deadlifts
Are you a veteran George?
9/5/24
Lower assistance
NLC
1x10
One leg seated band leg curl
Lx20
One leg calf press
90x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 15
Crunches
1x30
Reverse crunches
1x12
Hanging knee raise
1x8
*
9/6/24
Max effort upper
CG bench press
186/207/222/240/247/258x1
Incline flys
45s x 8
Lateral raise
35s x 9
BB reverse raise
1x10
CS reverse fly
15s x 10
OH DB extension
50x22
OH EZ extension
85x10
One arm OH extension
15x21
One arm rope pushdown
30x12
High cable curls
35x8
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/6 / 150x8x2
*