7/26/22
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
Chin ups negatives
15s-5 reps-15s-5 reps x2
1 Like
7/2722
Max effort lower
Band Squats
+Top squat attachment
+Strong bands
225/245/285/300/330/350/367x1
12" box 170x10x3
Ab wheel
+55x10x6
RH
4x20
NLC
4x8
Band pulldown abs
M+2Lx20x4
Band trunk twist
4x10
1 Like
7/28/22
Lower assistance
Kneeling squats
+Top squat attachment
315x20x3
Calf press
4x15
Reverse calf press
4x15
Oblique crunches
4x10
1 Like
7/29/22
Heavy bench
Bench press
228x5x4
Wide grip bench press
187x10x3
Narrow grip bench press
187x10x3
Lateral raise
7x15
Super set:
Bent over rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
1 Like
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 / 4x20
Incline DB curl negatives
25s-10 reps-25s-10 reps x2
1 Like
7/31/22
DE lower
Speed squat
255x5x8
Speed Deadlift
265x1x6
NLC
4x8
Ab wheel
+55x9x6
Reverse hyper
4x25
1 Like
8/1/22
Light bench
Bench press
196x8x3
Wide grip bench press
171x10x3
Narrow grip bench press
171x10x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
2 Likes
8/2/22
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
4x12 / 4x20
Chin ups negatives
15s-5 reps-15s-5 reps x1
DB OH extension negatives
25s-10 reps-25s-10 reps x2
2 Likes
8/3/22
Max effort lower
2ā Block Deadlift
155/225/315/405/500x1 536x0 (almost)
455x4
NLC
4x8
Ab wheel
+55x9x6
RH
4x20
2 Likes
Well done PB!
Strong Pulls!
Thanks man!
1 Like
8/4/22
Lower assistance
8/4/22
Kneeling squats
+Top squat attachment
405x5x5
Calf press
4x15
Reverse calf press
4x15
Oblique crunches
4x10
2 Likes
8/5/22
Heavy bench
Bench press
238x5x3
Wide grip bench press
196x10x3
Narrow grip bench press
196x10x3
Lateral raise
7x15
Super set:
Bent over rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
2 Likes
8/6//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 / 4x20
Chin up negatives
15s-5 reps-15s-5 reps x2
Incline DB curl negatives
25s-10 reps-25s-10 reps x2
2 Likes
8/8/22
Light bench
Bench press
201x8x3
Wide grip bench press
173x10x3
Narrow grip bench press
173x10x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
2 Likes
8/9/22
Upper assistance
Super set:
EZ press / Chin ups
12x15 / 12x8
DB OH extension negatives
25s-10 reps-25s-10 reps x2
DB preacher negatives
25s-10 reps-25s-10 reps x1
2 Likes
8/10/22
Max effort lower
Squats
+Top squat attachment
225/245/285/300/330/350x1 380x0
12" box 190x10x3
NLC
4x8
Ab wheel
+55x9x6
RH
4x25
Band pulldown crunch
2L+M x30x4
1 Like
8/11/22
Lower assistance
Kneeling squats
+Top squat attachment
315x20x3
Calf press
4x15
Reverse calf press
4x15
Oblique crunches
4x10
1 Like
8/12/22
Heavy bench
Bench press
247x3x3
Wide grip bench press
202x10x3
Narrow grip bench press
202x10x3
Lateral raise
7x15
Super set:
Bent over rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
BB Shrugs
315x20x3
1 Like
8/13//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 / 4x20
Preacher DB curl negatives
25s-10 reps-25s-10 reps x2
DB kick back negatives
10s-10 reps-10s-10 reps x3
Chin up negatives
15s-5 reps-15s-5 reps x1
1 Like