2025-02-14T05:00:00Z
Max effort upper
Chain bench press
+30# chains
155/175/185/202/217/232/248x1
Incline flys
45x10
Lateral raise
35s x 10
BB reverse raise
55# x 10
Modified CS reverse fly
15s x 10
Band pushdown
MMx160
Reverse grip BB curls
65x8
Hammer curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
140x8 / 160x12
*
Jesus, thats a ton of ab wheel. Dont generally see such high rep on that one, impressive.
Haha, ya I usually do sets with weight on my back, but it started to kill my left elbow - so much it is affecting my bench. I stopped doing them all together for a few weeks, but I feel like I will lose my abs strength without. Nothing can compare in my opinion. I was trying to see if high reps could be a substitute (its not).
I read one time that Ray Lewis would do a set of 100 reps of these every day.
2025-02-15T05:00:00Z
Upper assistance
Band pullover
2Avg x 20
Hanging knee raise
3x8
Band trunk twist
1x10
Fireflies
1x10
Oblique crunches
+10x20
*
2025-02-16T05:00:00Z
DE lower
Super set
Speed squat / Speed deadlift
(+40# chains) 235x2x8 / (+56# chains) 305x1x8
*
2025-02-17T05:00:00Z
DE Upper
Speed bench
+30# chains
160x3x9
*
2025-02-19T05:00:00Z
Max effort lower
Chain Squats
+40# chains
185/205/240/260/285/300/325x1
*
2025-02-21T05:00:00Z
Max effort upper
Bench press
185/193/214/230/247/262x1
Band pushdown
MMx160
*
2025-02-23T05:00:00Z
DE lower
Super set
Speed squat / Speed deadlift
(+40# chains) 190x2x12 / (+56# chains) 260x1x12
Super set:
Ab wheel / Band pulldown Abs
+35# x 10 +45# x 10 +55# x 10 / 2Avg x 25 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10 x 2
NLC
1x10
*
2025-02-24T05:00:00Z
DE Upper
Speed bench
+M bands
95x3x12
Incline flys
45x10
Lateral raise
35s x 10
BTB BB raise
55# x 10
Modified CS reverse fly
10s x 20
Band pushdown
Mx210
OH EZ extension
1x50
High cable curls
35x10
BB curls
95x10
Hammer curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
135x8/7 / 155x10x2
*
2025-02-25T05:00:00Z
Upper assistance
Superset:
Band pullover / CG pullups
2Strong x 12 / +65# x 8
CSBB row
270x8
Seated cable rows
135x15
BB Shrugs
225x50
BTB BB raise
45 x 10
Band trunk twist
3x12
Dragonflies
1x10
*
2025-02-26T05:00:00Z
Max effort lower
4ā block deadlift
+56# chains
155/225/315/350/385/485/465x1
Close Stance Squats
+Top squat attachment
150/200/250/300/315x1
Super set:
Ab wheel / Band pulldown Abs
+45# x 10 +55# x 10 +65# x 10 / 2Avg x 25 x 3
*
What are fireflyes?
Oops. I was actually doing dragonflies - forgot what they were called.
*
2025-02-27T05:00:00Z
Lower assistance
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10 x 2
One leg calf press
90x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 20
Oblique pushdowns
100x30
*
2025-02-28T05:00:00Z
Max effort upper
Chain floor press
+30# chains
135/155/175/195/205/227/232/242x1
216x2
Lateral raise
35s x 10
BTB BB raise
55# x 10
Modified CS reverse fly
15s x 10
Band pushdown
MMx160
OH BB extension
BBx30
BB curls
95x10x3
Super set:
Seated wrist curls / standing wrist curls
140x8 / 165x10
*
2025-03-01T05:00:00Z
Upper assistance
Superset:
Band pullover / CG pullups
2Strong x 12 / +65# x 9
CSBB row
270x8
Seated cable rows
135x16
BB Shrugs
315x25
BTB BB raise
45 x 10
Band trunk twist
3x12
*
2025-03-02T05:00:00Z
DE lower
Super set
Speed squat / Speed deadlift
(+40# chains) 210x2x10 / (+56# chains) 285x1x10
Super set:
Ab wheel / Band pulldown Abs
+45# x 10 +55# x 10 x 2 / 2Avg x 25 x 3
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10 x 2
NLC
1x10
*
2025-03-03T05:00:00Z
DE Upper
Speed bench
+30# chains
150x3x10
CG Incline
135x20
Lateral raise
35s x 10
BTB BB raise
55# x 10
Modified CS reverse fly
10s x 20
Band pushdown
Mx210
OH BB extension
BBx30
Rev Grip BB curls
55x10 65x10x2
Super set:
Seated wrist curls / standing wrist curls
135x8/7 / 155x10x2
*
2025-03-05T05:00:00Z
Max effort lower
Chain Squats
+68# chains
185/205/240/260/285/300x1
Deadlift
155/225/315/405/465x1
Super set:
Ab wheel / Band pulldown Abs
+55# / 65# / 80# x 10 / 2Avg x 25 x 3
*