1/17/22
Light bench
Bench press
170x15x3
Wide grip bench press
150x10x3
Narrow grip bench press
150x10x3
Lateral raise
7x15
Superset:
Seated hammer curls / Reverse fly
3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 4x10
1/18/22
Upper assistance
Super set:
EZ press / EZ pullover
4x10 / 4x8
Super set:
EZ press / Reverse BB row
4x10 / 4x8
Super set:
One arm Pushdown / Cable lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3
1/19/22
Max effort lower
4" block deadlift
+average bands
155/225/315/330/365/395/430/470x1 410x4
Ab wheel
+55x8x6
Band pulldown abs
+Dbl MMx20x4
RH
4x20
GHR
4/8
1/20/22
Lower assistance
Kneeling squats
405x5x5
Calf press
3x10
Reverse calf press
3x10
Band trunk twist
3x10
1/21/22
Heavy upper
Bench press
185x10x3
Wide grip bench press
160x10x3
Narrow grip bench press
160x10x3
Lateral raise
7x15
Super set:
Reverse fly / Hammer conc. curls
3x10 /3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10
1/22/22
Upper assistance
Super set:
EZ press / EZ pullover
4x10 / 4x8
Super set:
EZ press / Reverse BB row
4x10 / 4x8
Super set:
One arm Pushdown / Cable lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3
1/23/22
DE lower
Speed squat
255x5x8
Speed Deadlift
320x1x6
Ab wheel
+55x8x6
RH
4x20
GHR
4x8
1/24/22
Light bench
Bench press
175x12x3
Wide grip bench press
155x10x3
Narrow grip bench press
155x10x3
Lateral raise
7x15
Superset:
Seated hammer curls / Reverse fly
3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 4x10
1/25/22
Upper assistance
Super set:
EZ press / EZ pullover
4x10 / 4x8
Super set:
EZ press / Reverse BB row
4x10 / 4x8
Super set:
One arm reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3
1/27/22
Max effort lower
Squats
+Top squat attachment
225/245/275/315/335x1 360x2 370x1
12" box 175x10x3
Ab wheel
+55x10x6
RH 4x20
GHR
4x8
Ab wheel isometric holds
3x10 seconds
1/28/22
Heavy upper
Bench press
195x8x3
Wide grip bench press
165x10x3
Narrow grip bench press
165x10x3
Lateral raise
7x15
Super set:
Reverse fly / Hammer conc. curls
3x10 /3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10
1/29/22
Upper assistance
Super set:
EZ press / EZ pullover
4x10 / 4x8
Super set:
EZ press / Reverse BB row
4x10 / 4x8
Super set:
One arm Pushdown / Cable lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3
1/30/22
DE lower
Speed squat
255x5x8
Speed Deadlift
265x1x6
Ab wheel
+55x8x6
RH
4x20
GHR
4x8
1/31/22
Light bench
Bench press
180x12x3
Wide grip bench press
155x10x3
Narrow grip bench press
155x10x3
Lateral raise
7x15
Superset:
Seated hammer curls / Reverse fly
3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 4x10
2/1/22
Upper assistance
Super set:
EZ press / EZ pullover
4x10 / 4x8
Super set:
EZ press / Reverse BB row
4x10 / 4x8
Super set:
One arm reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3
2/2/22
Max effort lower
6ā block deadlift
155/225/315/405/465/500/550x1
465x5
Ab wheel
+55x8x6
GHR
4x8
2/3/22
Lower assistance
Seated good mornings
220/240/275/295/305/315x4
Calf press
4x10
Reverse calf press
4x12
Ab wheel isometric holds
4 x 10 seconds
2/4/22
Heavy upper
Bench press
205x8x3
Wide grip bench press
170x10x3
Narrow grip bench press
170x10x3
Lateral raise
7x15
Super set:
Reverse fly / Hammer conc. curls
3x10 /3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10
2/5/22
Upper assistance
Super set:
EZ press / EZ pullover
4x10 / 4x8
Super set:
EZ press / Reverse BB row
4x10 / 4x8
Super set:
One arm Pushdown / DC pullups
4x10 / 4x12
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3
2/6/22
DE lower
Speed squat
255x5x8
Speed Deadlift
320x1x6
Ab wheel
+55x8x6
RH
4x20
GHR
4x8