1/6/23
Heavy bench
Bench press
223x5x5
Wide grip bench press
183x10x3
Narrow grip bench press
183x10x3
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
1/7/23
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x10
Super set:
Tate press / BB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20
Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)
1/8/23
DE lower
Super set:
Speed squat / Speed Deadlift
285x5x5 / 265x2x6
Giant set:
Ab wheel / NLC / RH
+55#x10x6 / 4x8 / 3x30
1/9/2023
Light bench
Bench press
195x10x3
Wide grip bench press
168x10x3
Narrow grip bench press
168x10x3
Lateral raise
7x15
Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10
1/10/23
Upper assistance
Super set:
EZ press / Chin ups
4x15 / 4x10
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm JM pushdown / Lateral pulldown
4x15 / 4x20
Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)
1/11/23
Max effort lower
2ā block deadlift
+average bands
155/225/315/365/390/425/470x1
405x4
Ab wheel
+55#x10x6
NLC
4x8
RH
3x30
1/12/23
Lower assistance
Good mornings
5x5
DB Bulgarian Split Squats
3x10
Giant set:
Band pulldown abs / Calf press / Band side pushdowns / Reverse calf press / Bench leg raise
2L+Mx20x3 / 4x15 / 3x10 / 4x20 / 3x20
1/13/23
Heavy bench
Bench press
230x5x4
Wide grip bench press
189x10x3
Narrow grip bench press
189x10x3
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
1/14/23
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x10
Super set:
Tate press / BB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20
Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)
1/15/23
DE lower
Super set:
Speed squat / Speed Deadlift
285x5x5 / 320x2x6
Ab wheel
+55#x10x6
NLC
4x8 (BFR)
RH
3x30
1/16/2023
Light bench
Bench press
199x8x3
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
1/17/23
Upper assistance
Super set:
EZ press / Chin ups
4x15 / 4x10
Super set:
Tate press / Reverse BB row
4x10 / 4x8
Super set:
One arm JM pushdown / Lateral pulldown
4x15 / 4x20
Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)
1/18/23
Max effort lower
Squats
+Top squat attachment
225/245/285/300/330x1 361x2
12" box 206x10x3 (last 2 sets BFR)
Ab wheel
+55#x10x6
NLC
4x8 (BFR)
RH
3x30
1/19/23
Lower assistance
Good mornings
5x5
DB Bulgarian Split Squats
3x10
Giant set:
Band pulldown abs / Calf press / Band side pushdowns / Reverse calf press / Bench leg raise
2L+Mx25x4 / 4x15 / 3x10 / 4x20 / 3x20
There he is!!
Its pb!! Make way for this monster of a man!!
How are you dude?
1/20/23
Heavy bench
Bench press
241x5x3
Wide grip bench press
198x10x3
Narrow grip bench press
198x10x3
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
1/21/23
Upper assistance
Super set:
EZ press / Chin ups
4x10 / 4x10
Super set:
Tate press / BB row
4x10 / 4x8
Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20
Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)
1/22/23
DE lower
Super set:
Speed squat / Speed Deadlift
(+choked L & MM bands) 216x5x5 / 265x2x6
Ab wheel
+55#x10x6
NLC
4x8 (BFR)
RH
3x30
Whatās up tl? How you doin?
Amazing, as always!