4/19/19
Max effort upper
1 board press
225/230/255/275/295/305/320x1
225x12
CG cable rows
6x6
Hammer curls
35x20x2
4/20/19
BB curls
3x8
OH BB extension
3x8
Incline curls
3x8
Incline Tate press
3x8
Reverse grip preacher curls
3x8
4/22/19
DE upper
Speed bench
+mini bands
125x3x9
CG bench
190x6x6
CSDB row
75x8x3
EZ bar skulls
76x20x3
Wide grip cable rows
6x6
Hammer curls
2x20
4/24/19
Max effort lower
Box squat
135x5 184/225/245/275/315/365/385/395x1
315x5
Pulldown abs
4x10
Russian leg curls
3x6
4/26/19
Max effort upper
Floor press
225/245/265/275/300/305x1
225x12
CG incline Spoto press
135x12x2 185x3
One hand reverse grip pushdown
6x6
One hand pushdown
6x6
Hammer curls
35x20x2
4/29/19
DE upper
Speed bench
+120# chains
135x20x3
EZ bar curls
90x10x3
DB OH
6x6
Pushdowns
6x6
5/10/19
Max effort upper & lower
CG bench
225/245/265/275/290x1
6ā block deadlift
+120# chains & mini bands
135/225/315/405/410x1
Hammer curls
2x20
Russian leg curls
1x18
5/11/19
Giant set:
BB Shrugs 315x20x3
BB OH extensions 95x8x3
BB curls 95x8x3
Super set:
Incline curls 30x8x3
Incline Tate press 55x8x3
Superset:
Reverse grip EZ bar preacher curls 3x8
Pushdowns 3x10
5/13/19
DE upper
Speed bench
+mini bands
125x3x9
DB OH (hammer grip)
40/45/50/55/60/65x6
BB row
135x10x4
Pushdowns
3x10
CG cable row
6x6
Hammer curls
2x20
5/17/19
Max effort upper & lower
Reverse band bench
+reverse strong bands
315/365/405/455x1 480/475/475x0
Reverse band box squats
+reverse light bands
315/365/405/455/495/555x1
CG bench
185/225/245/265x1
Hammer curls
2x20
5/18/19
Bench assistance
Incline cable flyes
6x6
OH EZ bar extensions
75/95/95/95x8
Lat pulldowns
3x10
Reverse flyes
3x20
Face pulls
3x15
5/24/19
Max effort upper and lower
Chain bench
+120# chains
135/155/175/185/205/225x1
2ā block deadlift
+120# chains
135/225/315/405x1 455x0
Pin press
Pin 11
135/225/245/275/300/315/335/340x1
1 hand OH DB clean and press
40/45/50/55/60/65/70x1
5/25/19
Bench press
135x36
Decline flyes
1x36
EZ bar pullover
1x36
Pushdowns plus MM band
6x6
Band pullapart
MMx20x3
CSDB row shrugs
75/90/95/95/95/95x6
5/29/19
Max effort lower
** Band squats**
+light bands
135/185/225/245/275/300/315/330x1
No bands
225x16
Pulldown abs
4x10
Abs side pushdown
3x8
Russian leg curls
3x10
5/31/19
Max effort upper
Floor press
+quaded mini bands
95/115/135/145/155/160x1
Chain bench
+120# chains
135/155/175/190/205x1
1arm OH DB clean & press
45/50/55/60/65/70/75x1
Incline Tate press
55/60/65x8
CSDB row
75x8x3
Hammer curls
35x20x2
6/1/19
DE lower
Speed box squat
+average bands
180x2x8
Speed deadlift
+average bands
240x1x6
Russian leg curls
3x10
6/3/19
DE upper
Speed bench
+mini bands
155x3x9
CS DB row
75x8x3
Pushdowns
3x10
Hammer curls
35x20x2
6/5/19
Max effort lower
4ā block deadlift
225/315/405/495/ 535(PR) /515x1
Box squat
225x16
Pulldown abs
3x10
Russian leg curls
3x10
6/7/19
Max effort upper
Bench press
225/245/265/285/300x1 315x0
225x10
Floor press
225/246/265/275x1
BB shrugs
315x20x3
Incline Tate press
55/60/65x8
CG cable row
6x6
Hammer curls
35x20x2
6/8/19
Incline flys
6x6
1 hand stiffarm pulldown
6x6
Dips
3x20
Upright row
3x10
Kettle bell extensions
3x10