2025-03-27T04:00:00Z
Lower assistance
One leg calf press
95x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 20
Crunches
1x30
Power wheel knee ups
1x20
*
2 Likes
2025-03-28T04:00:00Z
Max effort upper
Reverse band bench
+reverse averag bands
225/245/270/280/290/300/305x1
CG bench
185x6/6/8
Lateral raise
35s x 10
BTB BB raise
BBx15
Modified CS reverse fly
15s x 12
Band pushdown
MMx160
One arm DB OH extension
1x20
BB Curls
135x6
Hammer curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
140x8 / 175x8
*
2 Likes
2025-03-29T04:00:00Z
Upper assistance
Superset:
Band pullover / CG chins
2Strong x 12 / +65# x 9.5
CSBB row
275x8
Seated cable rows
135x17
BB Shrugs
315x30
One arm side pulldown
30# x 20
Cable oblique pushdowns
100x30
Hanging knee raise
1x8
*
2 Likes
2025-03-30T04:00:00Z
DE lower
Super set
Speed squat / Speed deadlift
(+40# chains) 230x2x8 / (+56# chains)305x1x8
NLC
1x4
Super set:
Ab wheel / Band pulldown Abs
+55# x 10 x 3 / 2Avg x 30 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
*
2 Likes
2025-03-31T04:00:00Z
DE Upper
Speed bench
+30# chains
165x3x9
CG Incline
135x20
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
Band pushdown
Mx210
Incline kickbacks
3x15
EZ curls
105x8
Hammer curls
50s x 10
High cable curls
35x10
Super set:
Seated wrist curls / standing wrist curls
130x8x2 / 155x10x2
*
2 Likes
2025-04-01T04:00:00Z
Upper assistance
Superset:
Band pullover / CG chins
2Strong x 12 / +65# x 9.5
CSBB row
275x7
Seated cable rows
135x17
BTB BB Shrugs
225x20
Crunches
1x40
Hanging knee raise
1x8
*
2 Likes
2025-04-02T04:00:00Z
Max effort lower
Chain Squats
+40# chains
185/205/240/260/285/300/325/350x1
Deadlift
155/225/315/405/465x1
NLC
1x4
Super set:
Ab wheel / Band pulldown abs
+80# x 10 x 3 / 2Avg x 30 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
*
2 Likes
2025-04-03T04:00:00Z
Lower assistance
One leg calf press
95x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 20
Crunches
1x40
Power wheel knee ups
1x20
Band trunk twist
3x10
*
1 Like
2025-04-04T04:00:00Z
Max effort upper
Chain bench press
+30# chains
155/175/183/205/218/236/243/255x1
CG bench
185x6/6/8
Lateral raise
35s x 10
BB reverse raise
50# x 10
Modified CS reverse fly
15s x 10
Band pushdown
MMx170
Incline kickbacks
3x10
Hammer curls
50s x 12
High cable curls
35x10
EZ curls
105x8
Super set:
Seated wrist curls / standing wrist curls
140x8 / 175x10
*
1 Like
2025-04-05T04:00:00Z
Upper assistance
Superset:
Band pullover / CG chins
2Strong x 12 / +65# x 9.5
CSBB row
275x7
Seated cable rows
135x17
BB Shrugs
315x30
One arm side pulldown
30# x 20
Cable oblique pushdowns
100x30
Hanging knee raise
1x8
*
1 Like
2025-04-06T04:00:00Z
DE lower
Super set
Speed squat / Speed deadlift
(+40# chains) 190x2x12 / (+56# chains) 260x1x12
NLC
1x5
Super set:
Ab wheel / Band pulldown Abs
+55# x 10/10/12 / 2Avg x 30 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
*
2 Likes
2025-04-07T04:00:00Z
DE Upper
Speed bench
+30# chains
135x3x12
Incline fly
45s x 10
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
Band pushdown
Mx210
Incline Tate press
1x10
EZ curls
105x8
Hammer curls
50s x 10
High cable curls
35x10
Super set:
Seated wrist curls / standing wrist curls
135x10 / 155x15
*
3 Likes
2025-04-08T04:00:00Z
Upper assistance
Superset:
Band pullover / CG chins (full stretch & paused)
2Strong x 12 / +65# x 8
CSBB row
275x8
Seated cable rows
135x17
BTB BB Shrugs
225x20
Crunches
1x40
Hanging leg raise
1x8
*
3 Likes
2025-04-09T04:00:00Z
Max effort lower
4ā block deadlift
+56# chains
155/225/315/350/385/495x1
Squats
+Top squat attachment
150/200/250/300/350x1
NLC
1x5
Super set:
Ab wheel / Band pulldown Abs
+55# x 10/12/12 / 2Avg x 30 x 3
*
2 Likes
2025-04-10T04:00:00Z
Lower assistance
One leg calf press
95x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 20
Poor mans RH
1x40
Crunches
1x40
Power wheel knee ups
1x20
*
1 Like
2025-04-11T04:00:00Z
Max effort upper
Chain floor press
+96# chains
95/115/135/145/155/165/175/185/190/195x1
CG floor press
185x6/6/7
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
15s x 10
Band pushdown
MMx160
Incline Tate press
1x8
High cable curls
35x10
Super set:
Seated wrist curls / standing wrist curls
140x8 / 175x10
*
1 Like
2025-04-12T04:00:00Z
Upper assistance
CG chins
+65# x 8
BB row
275x8
Seated cable rows
200x12
BTB BB Shrugs
225x30
One arm side pulldown
30# x 20
Cable oblique pushdowns
100x30
Decline sit-up
+45 x 10
*
2 Likes
2025-04-13T04:00:00Z
DE lower
Super set
Speed squat / Speed deadlift
(+40# chains) 210x2x10 / (+56# chains) 285x1x10
NLC
1x5
Super set:
Ab wheel / Band pulldown Abs
+55# x 10/12/12 / 2Avg x 30 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
*
2 Likes
2025-04-14T04:00:00Z
DE Upper
Speed bench
+30# chains
150x3x10
CG Incline
135x20
Lateral raise
35s x 10
BTB BB raise
50# x 10
Modified CS reverse fly
10s x 20
Band pushdown
Mx210
Incline Tate press
1x10
DB curls
50s x 8 x 2
Super set:
Seated wrist curls / standing wrist curls
135x8 / 175x10
*
2 Likes
2025-04-15T04:00:00Z
Upper assistance
Superset:
Band pullover / CG chins (full stretch & paused)
2Strong x 12 / +65# x 8
CSBB row
275x7
Seated cable rows
135x20
BTB BB Shrugs
225x30
Crunches
1x40
Hanging knee raise
1x8
*
2 Likes