1/18/19
Max effort upper and lower
1 board press
230/255/275/300/300x1
Deadlift plus bands
+doubled mini bands
225/315/405/455x1
1/23/19
Max effort lower
Speed bench
+doubled mini bands
135x3x9
Parallel box squat
135/225/275/315/365/385x1
Isometric pin press
95 x 5 sec x 5
135 x 5 secs x 5
Pulldown abs
2x10 1x20
1/25/19
Max effort upper
Floor press
185/205/225/245/275/295x1 135x20x2
CG 135x15
Cable pullover
6x6
1 hand reverse grip pushdown
6x6
Medium grip cable row
6x6
1/26/19
DE upper
Speed box squats
+Light bands
180x2x10
Decline flyes
6x6
Lateral raise
1x100
1/28/19
DE upper
Speed bench
+Mini bands
155x3x9
DB rollbacks
50s x 10 x 5
CSDB row
70s x 10 x 5
Lateral raise
1x100
Concentration curls
50x6x6
1/30/19
Max effort lower
4ā block deadlift
+120# chains +mini bands
135/225/315/365/405/315x1 225x3
Hack squat machine
3x10
Leg raise
3x10
Russian leg curls
2x3
2/1/19
Max effort upper
CG bench
205/225/245/265/275/285x1
CG Spoto press
185x10
Incline EZ bar extensions
75x8x5
1 arm CSDB row
70x10x3
Hammer curls
35x20x3
Face pulls
3x20
2/2/19
DE lower
Speed box squat
+light bands
210x2x8
DB Wrist curls
45x10x4
Pulldown abs
3x10
Calf press
315x6x6
Russian leg curls
2x3
2/4/19
DB row
50x20x3
Skull crusher
1x100
Hammer curls
35x20x2
Band pull apart
Mx2x3
2/6/19
Max effort lower
Reverse band squats
+light bands
315/365/405/455/495/515/545/550x1
Leg raise
3x10
Hip adduction
3x10
Hip abduction
3x10
Russian leg curls
3x3
2/9/18
Max effort upper
Reverse band bench
+reverse strong bands
315/365/405/455/455/455/455x1
Spoto press 315x10
Incline Tate press
55/60/65x8
CSDB row
75x8x3
Hammer curls
35x20x2
One hand reverse grip pushdowns
3x25
2/15/19
Max effort upper
Chain bench
+120 lb chains
135/155/175/185/190/195/200/205/210x1
CG incline Spoto press
135x10x3
CS cable row
3x10
One hand reverse grip pushdown
3x25
Rope hammer curls
2x20
2/16/19
DE lower
Speed box squats
+120 lb chains
175x2x10
Pulldown abs
4x10
Calf press
315x6x6
DB pullover
100x6x6
2/20/19
Max effort lower
6ā block deadlift
+doubled mini bands
(platform)
135/225/315/405/455x1
EZ bar skulls
75x10 75x15 75x20 75x25
Pulldown abs (sumo)
3x10
Russian leg curls
3x6
2/22/19
Max effort upper
Floor press plus bands
+quaded mini bands
95/115/135x1 155x0 150x0 145x0 140x1
CG incline Spoto press
135x10x2 135x11
Pushdowns
1x100
Wide cable rows
3x12
Hammer curls
35x20x2
2/23/19
DE lower
Speed box squats
+average bands
175x2x10
Shrugs
315x20x3
Calf press
315x6x6
Pulldown abs
3x10
Russian leg curls
1x3
2/25/19
DE upper
Speed bench
+mini bands
140x3x9
Seated OH press
95/95/115/115/135/135x6
Decline extensions
75/85/95x10
CSR machine
6x6
Hammer curls
35s x 20 x 2
2/27/19
Max effort lower
Concentric pin squats
135x5 185/225/275/315/365/385/405/410x1
Leg raise
2x10 1x20
Russian leg curls
3x3
3/1/19
Max effort upper
2 Board press
225/245/265/280/300/325x1
225x12
Spoto press
135x10 185/205x6
Pushdowns
6x6
Stiffarm pulldown
6x6
Hammer curls
35x20x2
3/4/19
DE upper
Speed bench
+doubled mini bands
155x3x9
CG incline
135x20 135x18
Hammer curls
35x20x2