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02-18-2022, 07:58 PM
#1231
2/20 BW: 296 B2
At work:
Preacher Curls (20-30 RP):
25x8x2
45x12, 8, 10
Barbell Reverse Curl (11-20 SS):
45x5
65x7, 5, 5
Leg Press Calf Raise (10-12 SS):
270x5, 5, 3
Lying Leg Curl (15-20 RP):
40x5
95x12, 8
SQs (4-8 SS + WM):
45x5
135x3
185x2
Last edited by Str8shutr; 02-20-2022 at 06:12 AM.
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02-27-2022, 06:21 PM
#1232
2/28 BW: 292 A1
At work:
Incline BP:
45x10
95x8
135x5
185x3
225x5, 3 - 12 minute split
205x5, 3 RP
Seated DB military press:
35sx5
55sx11, 5, 5 RP
CGBP:
95x5
135x2
185x1
225x1
255x5, 3 RP
235x5, 3 RP
Wide-grip Lat Pulldowns:
100x8
180x11, 7, 6 RP
DL:
135x3
225x2
315x1
405x5
365x5
Last edited by Str8shutr; 03-06-2022 at 09:39 PM.
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03-02-2022, 03:04 AM
#1233
3/2. BW: 296 B1
At work:
Standing BB Curl (20-30 RP):
10sx12
15sx10
45x10
85x2
65x12, 11
55x11
Hammer Curl (11-20 SS):
30sx14
Standing Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
120x5, 2, 4, 3
ISO-lateral Kneeling Leg Curl (15-20 RP):
BWx6
25x6
50x12, 8
Leg Press (2x4-8 SS +WM:
180x6
360x4
540x2
720x6, 6 - 58, 3 minute splits
450x18, 2 - 6, 20s minute split
Last edited by Str8shutr; 03-02-2022 at 04:33 AM.
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03-04-2022, 08:06 AM
#1234
3/4 BW: 298 A2
At Pivotal:
B (20-30 RP)
45x10
95x5
135x3
185x2
225x1
265x7
245x6
225x7, 4
OHP (11-15 RP):
75x5
115x2
135x1
165x6
155x5
145x4
CGBP (11-15 RP):
135x3
185x2
235x6
215x5
195x5
Life Firness Fixed Pulldown Machine (15-20 RP):
115x3
235x8, 8
Barbell Row (10-12 SS):
135x3
235x12
Last edited by Str8shutr; 03-04-2022 at 09:46 AM.
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03-06-2022, 09:44 PM
#1235
3/8 BW: 296 B2
At work:
Preacher Curls (20-30 RP):
5sx8
10sx8
45x14, 10, 8
Barbell Reverse Curl (11-20 SS):
55x14
Leg Press Calf Raise (10-12 SS):
90x3
180x11
Lying Leg Curl (15-20 RP):
50x6
110x14, 12
SQs (4-8 SS + WM):
BWx5
45x5
135x3
225x2
275x1
315x1
365x5
225x10
Last edited by Str8shutr; 03-08-2022 at 04:20 PM.
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03-10-2022, 12:39 AM
#1236
3/10 BW: 296 A3
At work:
Hammer Strength Iso-lateral Wide Chest (11-15 RP):
50x8
90x5
140x4
180x2
230x1
270x1
320x7
300x5
290x4
Smith machine seated military press (11-15 RP):
Barx10
50x5
90x3
140x2
170x6
150x5
140x4
E-Z bar skullcrusher (15-30 RP):
25x5
55x15, 11
Chin-ups (15-20 RP):
BWx4, 3, 3, 3, 3
T-bar row (10-12 SS)
90x12
Last edited by Str8shutr; 03-10-2022 at 05:46 PM.
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03-13-2022, 02:11 PM
#1237
3/14 BW: 296 B3
At work:
Dumbbell Curl (20-30 RP):
10sx8
15sx5
20sx3
30sx1
40sx8
30sx12
25sx10
Pinwheel Curl (11-20 SS):
25sx15
Seated Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
50x6, 6, 5
Machine Hack Squat (6-10 SS + WM):
BWx5
90x5
180x3
270x2
360x7
180x20
Romanian DL (10-12 SS):
135x3
225x2
315x4
275x6
Last edited by Str8shutr; 03-22-2022 at 08:33 AM.
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03-15-2022, 02:44 PM
#1238
3/16 BW: 298 A1
At work:
Incline BP (11-15 RP)
45x10x2
95x5
135x3
185x2
225x6, 4
205x4
Seated DB military press (15-30 RP):
35sx5
60sx11, 7, 6
CGBP: (15-20 RP):
45x5
95x3
135x2
185x1
225x1
255x6, 3
235x4, 3, 3
ISO lateral Wide-grip Lat Pulldowns (15-20 RP):
270x12, 6
DL (5-8 or 9-12 SS x2):
135x3
225x2
315x1
405x5
Last edited by Str8shutr; 03-16-2022 at 03:34 AM.
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03-17-2022, 06:28 PM
#1239
3/18 BW: 304 B1
At work:
Standing BB Curl (20-30 RP):
10sx0
15sx8
45x15
75x10
65x10
55x10
Hammer Curl (11-20 SS):
35sx12
Standing Calf Raise (use Crocs: DC style 5s negative, pause at bottom 7cuc us, explosive concentric, 10-12 SS):
100x10
ISO-lateral Kneeling Leg Curl (15-20 RP):
BWx6
25x6
55x12, 8
Leg Press (2x4-8 SS +WM:
180x6
360x4
540x2
740x6, 6 - 54, 2 minute splits
470x18, 2 - 8, 20s minute splits
Last edited by Str8shutr; 03-18-2022 at 03:27 AM.
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03-22-2022, 08:34 AM
#1240
3/22 BW: 298 A2
At Pivotal:
B (20-30 RP)
45x10
95x5
135x3
185x2
225x1
270x6
250x6
230x6, 4, 4
OHP (11-15 RP):
45x5
75x3
115x2
135x1
165x6
155x5
145x4
CGBP (11-15 RP):
135x3
185x2
240x6
220x5
200x5
Life Firness Fixed Pulldown Machine (15-20 RP):
115x3
235x10, 10
Barbell Row (10-12 SS):
135x3
245x11
Last edited by Str8shutr; 03-22-2022 at 10:39 AM.
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