7/8/22
Heavy bench
Bench press
201x10x3
Wide grip bench press
167x10x3
Narrow grip bench press
167x10x3
Lateral raise
7x15
Super set:
Bent over rear delt row / Seated hammer curls
3x10 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
7/9/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x8
Super set:
Tate press / BB row
4x10 / 4x8
Super set:
One arm rope pushdown / Rope T-bar row
4x10 / 4x10
OH BB extension
4x8
Concentration curl negatives
25s-10 reps-25s-10 reps x2
7/10/22
DE lower
Speed squat
255x5x8
Speed Deadlift
320x1x6
Ab wheel
+55x8x6
NLC
4x8
Reverse calf press
4x15
7/11/22
Light bench
Bench press
185x12x3
Wide grip bench press
161x10x3
Narrow grip bench press
161x10x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
7/12/22
Upper assistance
Super set:
EZ press / Chin ups
4x15 / 4x8
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x2
Concentration curl negatives
25s-10 reps-25s-10 reps x1
7/13/22
Max effort lower
Squats
+Top squat attachment
225/245/285/300/330/350/375x1
12" box 185x10x3
Ab wheel
+55x8x6
RH
4x25
NLC
4x8
Band pulldown abs
2L+Mx25x4
7/14/22
Lower assistance
Kneeling squats
+Top squat attachment
315x20x3
Band trunk twist
3x15
7/15/22
Heavy bench
Bench press
211x8x3
Wide grip bench press
171x10x3
Narrow grip bench press
171x10x3
Lateral raise
7x15
Super set:
Bent over rear delt row / Seated hammer curls
3x10 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
7/16/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x8
Super set:
Tate press / BB row
4x10 / 4x8
Super set:
One arm rope pushdown / Rope T-bar row
4x10 / 4x8
OH BB extension
4x8
Concentration curl negatives
25s-10 reps-25s-10 reps x2
7/17/22
DE lower
Speed squat
255x5x8
Speed Deadlift
265x1x6
Ab wheel
+55x8x6
NLC
4x8
Reverse hyper
4x25
7/18/22
Light bench
Bench press
191x10x3
Wide grip bench press
162x10x3
Narrow grip bench press
162x10x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
7/19/22
Upper assistance
Super set:
EZ press / Chin ups
4x15 / 4x8
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm rope pushdown / Lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x2
Concentration curl negatives
25s-10 reps-25s-10 reps x1
7/20/22
Max effort lower
6ā block deadlift
+average bands
155/225/315/330/365/390/425/475x1
405x5
Ab wheel
+55x8x6
RH
4x25
Band trunk twist
3x15
NLC
3x8
Awesome dude!!
Thanks man!
7/21/22
Lower assistance
Kneeling squats
+Top squat attachment
405x5x5
Calf press
4x15
Reverse calf press
4x15
Band pulldown abs
4x20
7/22/22
Heavy bench
Bench press
221x5x5
Wide grip bench press
181x10x3
Narrow grip bench press
181x10x3
Lateral raise
7x15
Super set:
Bent over rear delt row / Seated hammer curls
3x10 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
7/23/22
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x8
Super set:
Tate press / BB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x15
DB preacher curl negatives
25s-10 reps-25s-10 reps x2
7/24/22
DE lower
Speed squat
255x5x8
Speed Deadlift
320x1x6
Ab wheel
+55x9x6
NLC
4x8
Reverse hyper
4x25
7/25/22
Light bench
Bench press
192x10x3
Wide grip bench press
166x10x3
Narrow grip bench press
166x10x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10