9/26/22
Light bench
Bench press
181x12x3
Wide grip bench press
156x10x3
Narrow grip bench press
156x10x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
9/27/22
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
DB preacher curls
3x5 heavy
EZ press negatives
20s-10 reps -20s-10 reps- 20s-10 reps x2
9/28/22
Max effort lower
Band Squats
+Top squat attachment
+Strong bands
225/245/285/300/330x1 352x2
12" box 171x10x3
NLC
4x8
Ab wheel
+55x9x6
RH
3x20
Band pulldown abs
M+2Lx25x3
9/29/22
Lower assistance
Kneeling squats
+Top squat attachment
315x20x3
Calf press
4x15
Reverse calf press
4x15
Band trunk twist
4x20
9/30/22
Heavy bench
Bench press
202x8x3
Wide grip bench press
168x10x3
Narrow grip bench press
168x10x3
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
10/01/22
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
EZ press negatives
20s-10 reps -20s-10 reps- 20s-10 reps x2
Preacher DB curl negatives
25s-10 reps-25s-10 reps x2
10/2/22
DE lower
Speed squat
260x4x8
Speed Deadlift
265x1x6
NLC
4x8
Ab wheel
+55x9x6
RH
4x25
10/3/22
Light bench
Bench press
186x12x3
Wide grip bench press
162x10x3
Narrow grip bench press
162x10x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
10/4/22
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
DB preacher curls
3x5 heavy
EZ press negatives
20s-10 reps -20s-10 reps- 20s-10 reps x2
10/5/22
Max effort lower
2ā block deadlift
+average bands
155/225/315/335/365/390/425x1 475x0 (very close)
Ab wheel
+55x9x6
NLC
4x8
RH
4x25
10/6/22
Lower assistance
Kneeling squats
+Top squat attachment
405x5x5
DB Bulgarian Split Squats
3x8
Calf press
4x15
Reverse calf press
4x15
Band pulldown abs
2L+Mx25x4
10/7/22
Heavy bench
Bench press
212x8x3
Wide grip bench press
173x10x3
Narrow grip bench press
173x10x3
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
10/8/22
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
EZ press negatives
20s-10 reps -20s-10 reps- 20s-10 reps x2
Preacher DB curl negatives
25s-10 reps-25s-10 reps x2.5
10/9/22
DE lower
Speed squat
255x5x8
Speed Deadlift
320x1x6
NLC
4x8
Ab wheel
+55x9x6
RH
1x30
10/10/22
Light bench
Bench press
192x10x3
Wide grip bench press
164x10x3
Narrow grip bench press
164x10x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
10/11/22
Upper assistance
Super set:
EZ press / Chin ups
4x15 / 4x9
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm rope pushdown / Lateral pulldown
4x12 / 4x20
Preacher DB curl negatives
25s-10 reps-25s-10 reps x 3
10/12/22
Max effort lower
Squats
+Top squat attachment
225/245/285/300/330/350/378x1
12" box 195x10x3
NLC
4x8
Ab wheel
+55x9x6
RH
4x25
Band pulldown abs
2L+Mx25x4
10/13/22
Lower assistance
DB Bulgarian Split Squats
3x10
Calf press
4x15
Band trunk twist
4x15
Reverse calf press
4x20
Band pulldown abs
2L+Mx25x4
10/14/22
Heavy bench
Bench press
222x5x5
Wide grip bench press
182x10x3
Narrow grip bench press
182x10x3
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
Great log bro. Following along.