6/26/24
DE Upper
Speed bench
+Mini bands
135x12x2
Incline fly
40s x 8
Lateral raise
35s x 9
BTB BB raise
1x8
CS reverse fly
10s x 10
Rope pushdowns
35x25x2
Band crucifix extensions
1/2 MM x 25 x 2
Incline DB kick out
15s x 25 x 2
Decline triangle pushups
2x25
High cable curls
35x8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
95x10x6 / 115x10x6
*
6/27/24
Lower assistance
One leg calf press
85 x 10
One leg seated calf press
50 x 10
Reverse calf press
80 x 15
Band trunk twist
1x15
Oblique crunch
1x12
Hanging oblique knee raise
1x10
*
6/28/24
Upper assistance
EZ pullover
125x8
CG pullups
+75# x 7
CSBB row
245x7
Seated cable rows
115x10
BB reverse raise
20x20
Band pull-apart
1/2 MM x 20
Neck extension
50 x 6
*
6/29/24
Max effort lower
6ā block deadlift
+average bands
155/225/315/395/425x1 485x0 (grip failed near lockout)
Squats
+Top squat attachment
150/200/250/300/350x1
Super set:
Ab wheel / Band pulldown Abs
+80#x11x3 / 2Avg x 20 x 3
Mentzer sit-ups
+25# x 20
Cable oblique pushdown
100x10x2
*
6/30/24
Max effort upper
CG bench press
185/195/215/230/250/255x1
+Sling shot
275x1
Incline flys
40s x 8
Lateral raise
35s x 9
BB reverse raise
1x8
CS reverse fly
15s x 10
Rope pushdowns
35x25x2
Cable crucifix extensions
2x25
Incline DB kick out
15s x 25 x 2
Triangle pushups
2x25
High cable curls
35x8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
95x10x6 / 115x10x6
*
7/5/24
DE lower
Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 215x10x2 / (+130# chains) 285x5x2
Super set:
Ab wheel / Band pulldown abs
+80# x 11 x 3 / 2Avg x 20 x 3
Mentzer sit-ups
+25# x 20
RH
1x50
NLC
1x24
*
7/6/24
DE Upper
Speed bench
+Mini bands
140x10x2
Incline fly
40s x 8
Lateral raise
35s x 9
BTB BB raise
1x8
CS reverse fly
15s x 8
OH DB extension
50x8
OH EZ extension
75x8
Band pushdown
Lx15
High band curls
Lx8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
95x10x6 / 115x10x6
*
Happy cake day
7/9/24
Upper assistance
Super pullover
200x8
CG pulldowns
275x5
Yates row
275x4
DB row
75x10
Seated cable rows
200x10
BB reverse raise
40x10
Machine reverse fly
30x20
Oblique crunch
1x20
*
7/10/24
Max effort lower
Chain Squats
+40# chains
185/205/240/260/285/300/325/359x1
Deadlift
411x6
Super set:
Ab wheel / Band pulldown Abs
+80# x 11 x 3 / 2Avg x 20 x 3
Mentzer sit-ups
+25# x 20
*
7/11/24
Max effort upper
Band bench press
+doubled mini bands
135/155/176/189/205/215x1
+slingshot
225x1
Incline DB fly
40s x 10
Lateral raise
35s x 9
BTB BB raise
1x8
CS reverse fly
10s x 10
OH DB extension
50x20
OH EZ extension
75x20
One arm OH DB extension
15x20
Incline curls
35s x 8
EZ curls
105x8
Conc hammer curls
50s x 8
Seated wrist curls / standing wrist curls
135x6 / 155x10
*
7/12/24
Lower assistance
NLC
1x24
One leg seated band leg curl
Lx15
One leg calf press
85x10
Seated calf press
50x10
Reverse calf press
75# x 20
Side bends
90x20
Crunch
1x20
Reverse crunch
1x10
Hanging knee raise
1x8
*
7/13/24
Upper assistance
EZ pullover
125x8
CG chin-ups
+75# x 7
CSBB row
245x7
Yates Row
265x6
Band pull-apart
1/2 MM x 30
Power wheel knee ups
1x30
Neck extension
50 x 6
*
7/14/24
DE lower
Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 235x8x2 / (+130# chains) 305x4x2
NLC
1x25
RH
1x50
*
7/15/24
DE Upper
Speed bench
+Mini bands
145x8x2
Incline fly
40s x 10
Lateral raise
35s x 9
BTB BB raise
1x8
CS reverse fly
15s x 10
OH DB extension
50x20
OH EZ extension
75x20
One arm OH extension
15x20
Incline curls
35x8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
95x10x6 / 115x10x6
*
7/17/24
Lower assistance
NLC
1x25
One leg seated band leg curl
Lx15
One leg calf press
85x10
Seated calf press
85x10
Reverse calf press
80# x 20
Mentzer sit-ups
+35# x 20
Hanging knee raise
1x8
Band side pushdown
Sx20
*
7/18/24
Upper assistance
EZ pullover
125x8
CG chin-ups
+75# x 7
CSBB row
245x7
DB row
80x20
Band pull-apart
1/2 MM x 30
Power wheel knee ups
1x35
Neck extension
50 x 6
*
7/19/24
Max effort lower
4ā block deadlift
+130# chains
155/225/280/315/360/395x1
Squats
+Top squat attachment
150/200/250/300x1 315x6
Super set:
Ab wheel / Band pulldown Abs
+80# x 11 x 3 / 2Avg x 20 x 3
Mentzer sit-ups
+35# x 20
7/20/24
Max effort upper
Bench press
201/224/240/259/268x1
+Sling shot
280x1
Incline fly
45s x 8
Lateral raise
35s x 9
BB reverse raise
1x8
CS reverse fly
15s x 8
OH DB extension
50x20
OH EZ extension
75x20
One arm OH extension
15x20
High band curls
Average x 8
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x6x2 / 150x6x2
*
7/21/24
Lower assistance
NLC
1x25
One leg seated band leg curl
Lx15
One leg calf press
85x10
Seated calf press
85x10
Reverse calf press
80# x 20
Mentzer sit-ups
+35# x 20
Hanging knee raise
1x8
Band side pushdown
Sx20
*