2025-11-08T05:00:00Z
Upper assistance
Superset:
Pull-ups / Band pullover
BW x 10 / 2 Strong x 20
CSBB row
135x30
Seated cable rows
135x21
BTB BB shrugs
225x30
One arm side pulldown
30# x 20
Crunches
1x50
*
1 Like
2025-11-09T05:00:00Z
DE lower
Super set
Speed squat / Speed deadlift
(+40# chains) 210x2x10 / (+56# chains) 285x1x10
RNC
2x8
Band leg curls
Lx20x2
NLC
1x10
Oblique crunches
+10# x 10 x 3
*
1 Like
2025-11-10T05:00:00Z
DE upper
Speed bench
+30# chains
150x3x10 (3 sets reg, 3 sets medium, 4 sets CG)
CG bench
140x29
OH BB extension
90x10
Incline Tate press
50s x 10
BB Floor extension
95x8
Lateral raise
35s x 12
BTB BB raise
50# x 12
Modified CS reverse fly
10s x 21
Preacher DB curls
35s x 10
Incline curls
35s x 10
RG BB curls
65x10
Super set:
Seated wrist curls / standing wrist curls
135x8 / 175x10
*
1 Like
2025-11-11T05:00:00Z
Upper assistance
Superset:
CG chins / Band pullover
BW x 10 / 2 Strong x 20
CSBB row
280x7
Seated cable rows
135x21
One arm side pulldown
30# x 20
Hanging leg raise
1x8
*
2025-11-12T05:00:00Z
Max effort lower
2" Block Deadlift
155/225/315/405/500/529x1
Squats
+Top squat attachment
150/200/250x1 300x5
RNC
1x12
Band leg curls
Lx20
Super set:
Weighted ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 33 x 3
NLC
1x10
*
1 Like
2025-11-13T05:00:00Z
Lower assistance
One leg calf press
95x10
Seated one leg calf press
85x10
Standing reverse calf press
70# x 20
Hanging leg raise
1x8
Band trunk twist
1x10
*
1 Like
2025-11-14T05:00:00Z
Max effort upper
Chain floor press
+96# chains
135/155/166/178/193/207x1
CG
95x8x2
115x8
Incline Tate press
50s x 10
OH BB extension
90x10
BB Floor extension
95x8
Lateral raise
35s x 12
BTB BB raise
50# x 12
Modified CS reverse fly
15s x 13
RG BB curls
65x10
PB forearm curls
35x20
*
1 Like
2025-11-15T05:00:00Z
Upper assistance
Superset:
Pull-ups / Band pullover
BW x 10 / 2 Strong x 20
CSBB row
280x8
Seated cable rows
135x22
Cable oblique pushdowns
100x30
BB shrugs
315x35
One arm side pulldown
30# x 20
Crunches
1x50
*
1 Like
2025-11-16T05:00:00Z
DE lower
Super set:
Speed squat / Speed deadlift
(+40# chains) 230x2x8 / (+56# chains) 305x1x8
RNC
1x12
Band leg curls
Lx20
Super set:
Weighted ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 33 x 3
NLC
1x10
*
1 Like
2025-11-17T05:00:00Z
DE upper
Speed bench
+30# chains
165x3x9 (3 sets reg, 2 sets medium, 4 sets CG)
Incline flys
45s x 11
OH BB extension
90x10
BB Floor extension
95x10
Incline Tate press
50s x 10
Lateral raise
35s x 12
BTB BB raise
50# x 12
Modified CS reverse fly
10s x 21
Incline curls
35s x 10
RG BB curls
65x10
Preacher DB curls
35s x 10
*
1 Like
2025-11-18T05:00:00Z
Upper assistance
Superset:
CG chins / Band pullover
+20# x 10 / 2 Strong x 20
CSBB row
135x30
Seated one arm cable rows
85x10
Cable oblique pushdowns
100x30
BTB BB shrugs
225x30
One arm front pulldown
15# x 20
Crunches
1x55
*
1 Like
2025-11-19T05:00:00Z
Max effort lower
Chain Squats
+40# chains
185/220/240/260/285/303/333x1
Deadlift
155/225/315/405/465x1
Super set:
Weighted ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 35 x 3
NLC
1x10
*
1 Like
2025-11-20T05:00:00Z
Lower assistance
One leg calf press
95x10
Seated one leg calf press
85x10
Standing reverse calf press
70# x 20
Hanging leg raise
1x8
Band trunk twist
1x15
*
1 Like
2025-11-21T05:00:00Z
Max effort upper
Bench press
175/188/198/219/235/253/275x1
CG bench
185x9/9/10
BB Floor extension
95x10
Incline Tate press
50s x 10
OH EZ extension
90x8
Lateral raise
35s x 12
RG BB curls
65x10
Preacher DB curls
35s x 10
Incline curls
35s x 10
Seated wrist curls
95x20
*
1 Like
2025-11-22T05:00:00Z
Upper assistance
Superset:
Pull-ups / Band pullover
BW x 10 / 2 Strong x 20
CSBB row
280x8
Seated cable rows
135x25
Cable oblique pushdowns
100x30
BB shrugs
405x15
One arm side pulldown
30# x 20
Crunches
1x55
*
1 Like
2025-11-23T05:00:00Z
DE lower
Super set:
Speed squat / Speed deadlift
(+40# chains) 190x2x12 / (+56# chains) 260x1x12
RNC
1x13
Band leg curls
Lx23
NLC
1x10
Super set:
Weighted ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 35 x 3
*
1 Like
2025-11-24T05:00:00Z
DE upper
Speed bench
+40# chains
135x3x12 (4 sets reg, 4 sets medium, 4 sets CG)
CG bench
140x30
Incline Tate press
50s x 10
OH EZ extension
90x8
BB Floor extension
95x10
Lateral raise
35s x 12
BTB BB raise
50# x 12
Modified CS reverse fly
10s x 21
Preacher DB curls
35s x 10
Incline curls
35s x 10
RG BB curls
65x10
Seated wrist curls
95x20
*
1 Like
2025-11-25T05:00:00Z
Upper assistance
Superset:
CG chins / Band pullover
+40# x 10 / 2 Strong x 20
CSBB row
135x30
Seated one arm cable rows
85x10
Cable oblique pushdowns
100x30
BTB BB shrugs
225x30
One arm front pulldown
30# x 10
Crunches
1x55
*
1 Like
2025-11-27T05:00:00Z
Max effort lower
6" block deadlift
+56# chains
155/225/315/405/510x0 510x1 465x1
*
1 Like
2025-11-28T05:00:00Z
Max effort upper
Floor press
185/205/225/235/252/273x1
CG floor press
185x12
*
1 Like
2025-11-29T05:00:00Z
Upper assistance
Superset:
Pull-ups / Band pullover
BW x 10 / 2 Strong x 20
CSBB row
280x8
Seated cable rows
135x25
Cable oblique pushdowns
100x30
Incline shrugs
50s x 30
One arm side pulldown
30# x 20
Crunches
1x55
Hanging knee raise
1x8
*
1 Like