10/23/17
Speed bench
135x6 140x6x5
Bent over lateral raise
15s x 15 x 3
Young triceps press
145x6x6
BB pullover
95x6x6
Pec deck
120x6x6
CSR machine
200x6x6
BB curls
45x20x3
10/27/17
Speed bench
135x6 140x6 145x6x4
Young press
145x6x6
DB pullover
90x6x6
Tate press
55s x 8 60s x 8 65s x 8
Pec deck
130x6x6
One arm CSR machine
100x6x6
Reverse grip cable curls
6x6
10/30/17
Speed bench
135x6 140x6 145x6 150x6x3
185x1 205x1 225x1
Young press
145x6x6
Reverse flies
15s x 15 x 3
Incline pullover
6x6
Pec deck
120x6x6
CG cable rows
6x6
One arm rope hammer curls
6x6
11/1/17
Max effort lower
Deadlift from 1.5" blocks
(All sets no belt)
BBx warmup
135x6 225x2 315x1 405x1 495x1(PR no belt)
Young press
135x6x6
Reverse flies
15s x 15 x 3
Stiff arm pulldowns
6x6
Pec deck
120x6x6
Russian leg curls
6x6
11/3/17
Speed bench
135x6 140x6 145x6 150x6 155x6x2
185x1 205x1 230x1
Young press
150x6x6
Reverse flies
15s x 15 x 3
Tate press
55s/60s/65s x 8
Decline BB pullover
95x6x6
Pec deck
130x6x6
CSR machine
200x6x6
Reverse grip cable curls
6x6
11/13/17
Bench press
135/140/145/150/155/160x6
Young press
145x6x6
Reverse flies
15s x 15 x 3
BB pullover
95x6x6
BB row
135/135/185/185/205/205x6
Pec deck
120x6x6
Reverse grip cable curls
6x6
Pushdowns
3x20
11/15/17
Max effort lower
Equipped deadlift from 6" Blocks
315/405/495/570x1(PR) 545x1
Stiff arm pulldowns
6x6
Pulldown abs
3x10
Reverse grip pushdowns
6x6
Russian leg curls
6x6
11/17/17
Bench
140/145/150/155/160/165x6
185/205/225/235x1
Young press
145x6x6
Reverse flies
15s x 15 x 3
Tate press
55s/60s/65s x 8
EZ bar pullover
95x6x6
DB flies
40s x 6 50s x 6 x 6
One arm rope hammer curls
6x6
One arm reverse grip pushdowns
6x10
1 Like
11/20/17
Bench
140/145/150/155/160/165x6
Young press
145x6x6
Reverse flies
15s x 15 x 3
DB pullover
90x6x6
DB flies
50s x 6 x 6
CSDB row
75s x 6 x 6
Reverse grip cable curls
6x6
11/22/17
Max effort lower
Reverse band low box squats
+reverse average bands
315/365/405/455/475x1
(Took off bands) 315x1
Young press
145x6x6
Stiff arm pulldowns
6x6
Leg raise
3x15
Russian leg curls
6x6
11/24/17
Bench
140/145/150/155/160/165x6 185/205/225/240x1
Young press
150x6x6
Reverse flies
15s x 15 x 3
Tate press
55s/60s/65s x 8
EZ bar pullover
95x6x6
DB flies
55s x 6 x 6
BB row
135x6x2 185x6x2 205x6x2
1 arm rope curls
6x6
1 arm rope pushdown
3x30
11/27/17
Bench
140/145/150/155/160/165x6
Young press
145x6x6
Reverse flies
15s x 15 x 3
BB pullover
95x6x6
DB flies
55s x 6 x 6
CS BB row
195x6x6
BB curls 45x20x3
12/1/17
Max effort lower
Deadlift from 4" blocks
+120# chains
135x5 225/315/405/435x1
Bench
135x1 140x1 145/150/155/160/165/170 x 6
Young press
150x6x6
Stiff arm pulldown
6x6
Russian leg curls
6x6
12/4/17
Bench
145/150/155/160/165/170 x 6
Young press
150x6x6
Reverse flies
15 x 15 x 3
Stiff arm pulldown
6x6
Cable flies
45x6x6
Reverse grip cable curls
6x6
12/6/17
Max effort lower
Low box squat with chains
+120# chains
135x5 185/225/245/275/300/320x1
Young press
145x6x6
Seated cable rows
6x6
Ab wheel
45x10x3
Russian leg curls
6x6
12/8/17
Bench
145/150/155/160/165/170x6
185/205/225/250x1
BB Young press
150x6x4 155/160x6
Reverse flies
15s x 15 x 3
Tate press
55s/60s/65s x 8
Incline curls
25s/30s/35s x 8
JM press
135/155/160/165/170/170x6
BB curls
95x6x6
1 arm rope curls
6x6
Reverse grip pushdowns
6x6
12/20/17
Max effort lower
Equipped high box squat
+Inzer Leviathan
315/365/405/455/500x1
Pushdowns
6x6
1 arm stiff arm pulldowns
6x6
Russian leg curls
6x6
12/22/17
Max effort upper
Reverse band bench
+reverse strong bands
315x1 365x1 405x1 425x1
Young press
150x6x6
Incline Tate press
55s/60s/65s x 8
EZ bar pullover
95x6x6
Reverse flies
15s x 15 x 3
Cable flies
6x6
CG cable rows
3x12
1 arm rope curls
6x6
12/24/17
Bench
150/155/160/165/170/175x6
Young press
150x6x6
Reverse flies
3x15
EZ bar pullover
95x6x6
Cable flies
6x6
1 arm rope curls
6x6
Pushdowns
6x6
12/28/17
Max effort lower
Reverse band deadlift from 2" blocks
+reverse strong bands
225/315/405/495/595/545x1
Pushdowns
2x50
Stiff arm pulldowns
6x6
1 hand stiff arm pulldowns
6x6
Russian leg curls
6x6
Ab wheel
3x12