6/15/19
DE lower
Speed box squat
+average bands
180x2x8
Speed deadlift
+average bands
240x1x6
CG Chins
3x10
Pulldown abs
3x10
Russian leg curls
3x10
6/17/19
DE upper
Speed bench
+mini bands
125x3x9
Illegally wide grip
125x5x5
JM press
95/135/145x10
CG cable row
6x6
Pushdowns
1x50
Hammer curls
2x20
6/19/19
Max effort lower
Box squat
225/275/315/365/385/395x1
225x18
Quad extensions
3x15
Super set:
Pulldown abs 3x6
Ab side pushdown 3x6
Russian leg curls
3x10
6/21/19
Max effort upper
Floor press
225/245/265/275/295/305x1 225x10
CG high incline
3x6
BB shrugs
3x20
DB rollbacks
3x10
I hand reverse grip pushdown
1x50
Hammer curls
2x20
6/22/19
DE lower
Speed box squats
+average bands
215x2x8
Wide grip cable row
6x6
1 hand DB clean and press
50/55/60/65/70/75/80x1
Russian leg curls
1x10
6/24/19
DE upper
Speed bench
+mini bands
170x3x9
Illegally wide bench
+mini bands
135x5x5
OH BB extensions
85x8x8
BB BB wrist curls
85x8x5
DB row
50x40x1
Hammer curls
2x20
6/26/19
Max effort lower
4ā block chain deadlift
+120# chains
135/225/315/405/455/405x1
Hack squat
1x20
Quad extensions
3x15
Pulldown abs
4x10
6/28/19
Max effort upper
CG bench
225/245/265/275x1 295x0 225x5
DB high incline
3x10
EZ bar skulls
65x8x8
CSDB row
75x10x3
Wide grip pushdown
4x10
Hammer curls
2x20
7/1/19
DE upper
Speed bench
+120# chains
155x3x9
JM press
+120# chains
65x10x3
No chains
135x10x3
1 hand stiffarm pulldown
6x6
CG cable row
2x6 (cable broke)
Hammer curls
2x20
OH kettle bell extensions
3x10
7/3/19
Max effort lower
Reverse band box squat
-light bands
315/365/405/455/495/565(PR)x1
Box squat
225x15
Quad extensions
3x15
Pulldown abs
3x15
Hip external rotation
1x50
Hip internal rotation
1x30
Russian leg curls
1x10
7/5/19
Max effort upper
Reverse band bench
+reverse strong bands
315/365/405/455x1 475/475x0
315x20
CG bench
225/225x5 225x4
BB shrugs
315x20x3
Chin ups
3x8
Wide grip pushdown
1x60
1 hand rope hammer curls
1x40
7/6/19
DE lower
Speed box squats
+average bands
200x2x10
One arm DB clean and press
55/60/65/70/75/80/85x1
Quad extensions
3x15
Pulldown abs
1x20/15/10/10
Hip external rotation
5x8
Hip internal rotation
5x8
7/8/19
DE upper
Speed bench
+mini bands
155x5x9
DB OH
4x10
DB rollbacks
5x15
Lat pulldown
1x20 2x10
Band pushdown
1x100/100/70/65/65
Hammer curls
2x20
7/10/19
Max effort lower
Band 4ā block deadlift
+mini bands
135/225/315/405/455/495x1(PR)
Hack squat
1x20
Pulldown abs
3x15
Russian leg curls
3x10
7/11/19
Max effort upper
Band bench press
+mini bands
135/155/175/185/205/225/245x1 265x0
CG bench
225x5x3
One arm DB clean & press
55/60/65/70/75/80/85x1
Other stuff I forgetā¦
7/23/19
DE upper
Speed bench
+mini bands
155x5x9
Decline flyes
3x20
Incline Tate press
50x15x5
Wide chins
4x8
Band pushdown
2x100
Hammer curls
2x20
7/24/19
Max effort lower
Band box squats
+average bands
135/185/205/225/245/265/275/295x1
135x10
Pulldown abs
3x15
Hip external rotation
3x15
Hips internal rotation
3x15
Russian leg curls
3x10
7/26/19
Max effort upper
Band Floor press
+quaded mini bands
95/115/135/140/145/155x1
CG bench
225x5x3
DB rollbacks
55s x10x3
Rear delt cable backhand
3x10
Superset:
1 arm pushdown 4x20
1 arm reverse grip pushdown 4x20
1 arm rope hammer curls
2x20
7/27/19
DE lower
Speed box squat
+average bands
195x2x8
Speed deadlift
+monster minis
265x1x6
Pulldown abs
3x15
RLC
3x10
7/29/19
DE upper
Speed bench
+mini bands
170x5x9
DB incline
2x20
Kettlebell OH extension
3x10
I arm Tate press
3x15
Wide chins
4x8
Band pushdown
Mx75x3
Stiffarm pulldown
6x6
Rope hammer curls
2x20
7/31/19
Max effort lower
6ā block deadlift
135/225/315/405/495/555(PR)/515x1
Hack squat plate machine
1x20
Pulldown abs
3x15
PB forearm curls
3x20
Russian leg curls
3x10
Ab wheel
3x10
8/2/19
Max effort upper
2 board press
225/245/265/275/300/300/300/300x1
CG bench
225x5x3
Hammer grip skulls
80/80/90x10
1 arm DB extension
3x10
Wide grip pushdowns
250 reps 80/70/60/40
Straight bar face pulls
3x20