11/25/21
Lower assistance
Giant set:
Kneeling squats / Band pulldown abs / One leg calf press
405x5x5 / 5x20 / 5x10
11/25/21
Lower assistance
Giant set:
Kneeling squats / Band pulldown abs / One leg calf press
405x5x5 / 5x20 / 5x10
11/26/21
βHeavyβ upper
Bench press
215x5x4
Wide grip bench press
175x10x3
Narrow grip bench press
175x10x3
Lateral raise
7x15
Super set:
Reverse fly / BB curls
3x10 /3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10
11/27/21
Upper assistance
Super set:
EZ press / EZ pullover
4x10 / 4x10
Super set:
EZ extension / Reverse BB row
4x10 / 4x8
Super set:
One arm Pushdown / Cable lateral pulldown
4x10 / 4x20
11/28/21
DE lower
Speed squat
250x5x8
Speed deadlift
320x1x6
Ab wheel
+55x8x4
RH
4x20
GHR
4x8
11/29/21
Light upper
Bench press
185x8x3
Wide grip bench press
160x10x3
Narrow grip bench press
160x10x3
Lateral raise
7x15
Superset:
Reverse grip curls / Reverse fly
3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
95x10x6 / 120x10x4
11/30/21
Upper assistance
Super set:
EZ bar press / EZ pullover
4x15 / 4x8
Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8
Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3
12/1/21
Max effort lower
Band Squats
+Strong bands
225/245/260/285/315/340/355/365x1(PR)
12β box
155x10x3
Ab wheel
+55x8x4
12/2/21
Lower assistance
Giant set:
Seated good morning
225/245/275/295/305/315x4
RH
4x20
GHR
4x8
Reverse crunch
4x10
One leg calf press
50x10x4
Reverse calf press
4x15
12/3/21
Heavy upper
Bench press
225x5x3
Wide grip bench press
180x10x3
Narrow grip bench press
180x10x3
Lateral raise
7x15
Super set:
Reverse fly / BB curls
3x10 /3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10
12/4/21
Upper assistance
Super set:
EZ press / EZ pullover
4x10 / 4x10
Super set:
EZ extension / Reverse BB row
4x10 / 4x8
Super set:
One arm Pushdown / Cable lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3
12/5/21
DE lower
Speed squat
250x5x8
Ab wheel
+55x8x4
RH
4x20
GHR
4x8
12/6/21
Light upper
Bench press
190x8x3
Wide grip bench press
165x10x3
Narrow grip bench press
165x10x3
Lateral raise
7x15
Superset:
Hammer curls / Reverse fly
3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
95x10x6 / 120x10x4
12/7/21
Upper assistance
Super set:
EZ bar press / EZ pullover
4x15 / 4x8
Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8
Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3
12/8/21
Max effort lower
4β block deadlift
+average bands
155/225/315/330/365/395/430/470x1
405x5
Ab wheel
+55x8x5
Band pulldown abs
+Dbl MMx20x4
RH
4x20
GHR
4x8
12/9/21
Lower assistance
Kneeling squats
405x5x5
One leg calf press
4x10
Band trunk twist
4x10
12/10/21
Heavy upper
Bench press
230x3x3
Wide grip bench press
190x10x3
Narrow grip bench press
190x10x3
Lateral raise
7x15
Super set:
Reverse fly / Hammer conc. curls
3x10 /3x10
Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10
12/11/21
Upper assistance
Super set:
EZ press / EZ pullover
4x10 / 4x10
Super set:
EZ extension / Reverse BB row
4x10 / 4x8
Super set:
One arm Pushdown / Cable lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3
12/12/21
DE lower
Speed squat
250x5x8
Speed deadlift
320x1x6
Ab wheel
+55x8x5
RH
4x20
GHR
4x8
12/13/21
Light upper
Bench press
190x6x3
Wide grip bench press
170x8x3
Narrow grip bench press
170x10x3
Lateral raise
7x15
Superset:
Reverse EZ curls / Reverse fly
3x10 / 3x10
Super set:
Seated wrist curls / Standing wrist curls
95x10x6 / 120x10x4
12/14/21
Upper assistance
Super set:
EZ bar press / EZ pullover
4x15 / 4x8
Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8
Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20
OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3