9/7/24
Upper assistance
Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x8
Seated cable rows
135x12
BB reverse raise
20# x 20
Band pull-apart
L x 10
One arm side pulldown
35x10
Band trunk twist
1x10
Hanging knee raise
1x8
*
9/8/24
DE lower
Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 215x2x10 / (+130# chains) 285x1x10
Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 21 x 3
Mentzer sit-ups
+25# x 10
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
*
9/9/24
DE Upper
Speed bench
+Mini bands
140x3x10
CG Incline
135x20
Lateral raise
35s x 9
BTB BB raise
1x10
CS reverse fly
15s x 10
OH DB extension
50x22
OH EZ extension
85x10
One arm OH extension
15x21
One arm rope pushdown
30x12
Super set:
Seated wrist curls / standing wrist curls
130x8/6 / 150x8x2
*
9/10/24
Upper assistance (Golds gym New Bern, NC)
Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
Hammer strength CS row
250x8
Seated cable rows
100x10
EZ reverse raise
15# x 20
Band pull-apart
Avg x 20 (band was a weak Avg band)
One arm side cable pulldown
30x10
Cable trunk twist
1x10
*
No sir, I got into a car accident back on April 30th, 2020 and broke my back all up and injured my spinal cord T11-L1
Sorry to hear that, George. Is there any chance of rehab?
9/11/24
Lower (Golds gym New Bern, NC)
Quad extension
1x8
Leg press
450x8
Hack Squat
290x10
GHD
1x8
Prone leg curl
100x8
Single leg curl
55x10
Standing calf raise
90x8
Seated calf raise
45x8
Hammer strength tibia
1x15
GHD sit up
+10# x 10
Cable oblique pushdown
100x8
*
9/14/24
Max effort upper
Band bench press
+doubled mini bands
135/155/176/189/206/216x1
Incline flys
45s x 8
Lateral raise
35s x 9
BTB BB raise
1x10
CS reverse fly
15s x 10
OH DB extension
50x22
Incline Tate press
50s x 8
One arm OH DB extension
15x21
One arm rope pushdown
30x12
High cable curls
35s x 8
EZ curls
105x8
Conc hammer curls
50s x 8
Seated wrist curls / standing wrist curls
130x8/7 / 150x8x2
*
9/15/24
Max effort lower
6ā block deadlift
+130# chains
155/225/280/315/365/405x1
Squats
+Top squat attachment
150/200/250/300/350x1
Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 21 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
*
No it paralyzed me from the waist down. It sucks, but it beats the alternative if you know what I mean
Sorry to hear that. At least you can still benchā¦
9/16/24
DE Upper
Speed bench
+Mini bands
145x3x9
Incline flys
45s x 9
Lateral raise
35s x 9
BTB BB raise
45# x 10
CS reverse fly
15s x 10
OH DB extension
50x22
OH EZ extension
85x10
One arm OH extension
15x21
One arm rope pushdown
30x12
High cable curls
35x9
BB curls
95x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/6 / 150x8x2
*
9/17/24
Upper assistance
Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x8
Seated cable rows
135x12
BB reverse raise
20# x 20
Band pull-apart
L x 10
One arm side pulldown
35x10
Band trunk twist
1x10
Hanging knee raise
1x8
*
9/18/24
Max effort lower
High Squats
150/200/250/300/360x1
Deadlift
155/225/315/405/460x1
Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 22 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
RH
1x30
*
9/19/24
Lower assistance
NLC
1x10
One leg seated band leg curl
Lx20
One leg calf press
90x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 15
Cable oblique pushdowns
100x10
Power wheel knee ups
1x20
Hanging knee raise
1x8
*
9/20/24
Max effort upper
Bench press
196/217/233/252/260/271x1
CG incline
135x20
Lateral raise
35s x 9
BB reverse raise
45x10
CS reverse fly
15s x 10
OH DB extension
50x22
Incline Tate press
50s x 8
One arm OH extension
15x21
High cable curls
35x9
EZ curls
105x8
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
9/21/24
Upper assistance
Superset:
EZ pullover / CG pullups
125x9 / +60# x 8
CSBB row
245x8
Seated cable rows
135x12
BB reverse raise
20# x 20
Band pull-apart
L x 10
One arm side pulldown
35x10
Band trunk twist
1x10
Hanging knee raise
1x8
9/22/24
DE lower
Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 195x2x12 / (+130# chains) 260x1x12
Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 22 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
RH
1x40
*
9/23/24
DE Upper
Speed bench
+Mini bands
135x3x12 (new bands)
Incline flys
45s x 10
Lateral raise
35s x 9
BTB BB raise
45# x 10
CS reverse fly
15s x 10
OH DB extension
50x22
OH EZ extension
85x10
One arm OH extension
15x21
One arm rope pushdown
30x12
High cable curls
35x9
BB curls
95x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*
9/24/24
Upper assistance
Superset:
EZ pullover / CG pullups
125x9 / +60# x 8
CSBB row
245x8
Seated cable rows
135x12
BB reverse raise
20# x 25
Band pull-apart
L x 10
One arm side pulldown
30x15
Band trunk twist
1x10
Fireflies
1x10
*