-
6/14 BW: 289 B2
At work:
Preacher Curls (20-30 RP):
5sx12
10sx10
18x8
28x5
38x3
48x1
58x1
73x6
63x9
53x12
Barbell Reverse Curl (11-20 SS):
60x17
Leg Press Calf Raise (10-12 SS):
180x3
290x10
Lying Leg Curl (15-20 RP):
80x5
170x8
140x8
SQs (4-8 SS + WM):
45x5
135x3
225x2
315x1
405x2x2 - 18, 2 minute splits
315x5 - 4 minute split
-
6/17 BW: 289 A3
At Pivotal:
Hammer Strength Iso-lateral Wide Chest (11-15 RP):
BWx10x3
50x8
90x5
180x4
270x3
360x2
410x7
320x
OHP (11-15 RP):
Barx5
95x3
115x2
135x1
165x1
185x1
205x1
230x1x2
210x2
190x4
190x2
Triceps Pressdown (15-30 RP):
80x10
65x11
50x slloowww
Chin-ups (15-20 RP):
BWx1, 2, 3, 3, 3, 3, 3, 3, 3, 3, 3
T-bar row (10-12 SS)
90x12
-
4/12 BW: 306 B3
At work:
Dumbbell Curl (20-30 RP):
5sx12
10sx10
15sx8
20sx4
30sx2
45sx5
40sx7
35sx10
30sx10
Pinwheel Curl (11-20 SS):
25sx16
Seated Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
50x10
Machine Hack Squat (6-10 SS + WM):
BWx5
Sledx5
90x3
180x2
270x1
360x7
200x20
Romanian DL:
135x3
225x2
245x10
-
6/22 BW: 302 A1
At work:
Incline BP (11-15 RP)
45x10x2
95x5
135x3
185x2
225x1
255x4
245x4
225x5
Seated DB military press (15-30 RP):
35sx5
65sx13, 7
60sx7
CGBP: (15-20 RP):
95x3
135x2
185x1
225x1
275x4
255x4
235x5, 4
Lat Pulldowns (15-20 RP):
240x8
180x12
DL (5-8 or 9-12 SS x2):
135x3
225x2
315x1
405x3
335x5
-
-
7/6 BW: 293
At work:
SQs:
BWx5
45x5
135x3
185x2
225x5x3 - 16, 3, 3 minute splits
B:
45x10
95x5
135x3
185x2
225x5x3 - 16, 3, 3 minute splits
DL:
135x3
225x2
315x5 - 9 minute split
-
7/8 BW: 292
At work:
Standing BB Curl (20-30 RP):
5sx10
10sx8
20sx5
55x5
75x3
95x8
85x10
75x10
Hammer Curl (11-20 SS):
25sx16
OHP (11-15 RP):
Barx5
75x5
95x3
115x2
135x1
165x1
185x1
205x1
225x1x2
205x1, F
185x5, 3
Leg Press (2x4-8 SS +WM):
Sledx8
180x6
360x4
540x2
720x8
450x20
-
7/11 BW: 293
At work:
SQs:
BWx5
45x5
135x3
185x2
225x1
255x5x3 - 16, 3, 3 minute splits
B:
45x10
95x5
135x3
185x2
225x1
245x5x3 - 17, 2, 3 minute splits
Chins:
1, 2, 3, 3, 3, 3, 3, 3
-
7/14 BW: 293
At work:
SQs:
BWx5
45x5
135x3
185x2
225x1
275x5x3 - 15, 3, 3 minute splits
B:
45x10
95x5
135x3
185x2
225x1
255x5x3 - 18, 2, 3 minute splits
DL:
135x3
225x2
315x1
365x5 - 14 minute split
-
7/17 BW: 292
At Pivotal:
Standing BB Curl (20-30 RP):
5sx10
10sx8
20sx5
55x5
75x3
95x10
85x10
75x10
Hammer Curl (11-20 SS):
25sx16
OHP (11-15 RP):
Barx5x2
75x5
95x3
115x2
135x1
165x1
185x1
205x1
225x1x1, F, 1
205x2, 2
185x3, 4
Leg Press (2x4-8 SS +WM):
Sledx8
180x6
360x4
540x2
720x8
500x20