Dgcoats' Texasish Method

[dgcoats]

8/13-8/19 3636

244

12:30pm-2:08pm
Press 195 3-3-3-3-3
DB Step Up 25 8-8
DB Slight Incline P 100 6-6-6
Good Morning 205 8-8
BB Sup Row 230 10-10
Calves
Abs

11:12am-12:56pm
Squat 360 6-6-6-6-6
Pendlay Row 320 3-3-3
Back Extension 180 8-8
Dip BW 14-14
DB Sup Curls 55 7-7
Calves
DB Carry 100

11:53am-12:53pm
Conditioning
Grip
Abs

12:00pm-1:51pm
Bench 295 3-3-3-3-3
Front Squat 315 1-3-3
Pull Up BW 8-8
Hammer Uni Leg Curl 100 5-5
EZ Bar Curl 110
Face Pull 90
Overhead DB Carry 100

12:33pm-2:20pm
Deadlift 450 6-6-6-6-6
Pin Bench 205 8-8
Chin Up 50 3 60 3-4
Leg Extension 250 9-9
Lu Raise 30
BW Skullcrusher 12-12
Zercher Carry 205

[dgcoats]

8/20-8/26 6363

245

11:23am-1:14pm
Press 170 6-6-6-6-6
DB Step Up 25 9-9
DB Slight Incline P 100 7-7-7
Good Morning 225 6-7
Pendlay Row 275 5 285 5
Calves
Abs

9:50am-11:46am
Squat P 405 1 415 1 425 1 440 1 Reg 455 1 P 405 2
Pendlay Row 325 3-3-3
Back Extension 180 9-9
Dip BW 15-14
DB Sup Curls 60 4-4
Calves
DB Carry 100

4:06pm-5:01pm
Conditioning worked up to 675 10 yards
Grip
Abs

10:06am-11:55am
Bench 260 6-6-6-6-6
Zombie Squat singles up to 315
Pull Up BW 8-9
Hammer Uni Leg Curl 100 6-6
EZ Bar Curl 110
Face Pull 90
Overhead DB Carry 100

10:08am-11:59am
Deadlift 495 1 545 1 585 1 610 1 635 0
Pin Bench 275 1 280 1 285 1 295 1 225
Chin Up BW 5-5-5
Leg Extension 250
Lu Raise 30
BW Skullcrusher
Zercher Carry 205

[dgcoats]

8/27-9/2 Deload

245

10:05am-11:14am
Squat 275 3 315 3 365 3
Bench 185 3 225 3 265 3
Pull Through 100 15 150 10
Inv Row 10-10-10
DB Curl

10:00am-11:05am
Deadlift 365 3 405 3 465 3
Seated Press 105 3 135 3 165 3
Split Squat 30 6-8
NG Pulldown 140 10 160 10
Triceps

12:41pm-1:46pm
Conditioning
Grip
Calves
Abs

[dgcoats]

9/3-9/9 Goof Week

247

10:48am-12:36pm
Press 205 3-3-3-3-3
DB Step Up 27.5 10-10
DB Bench P 100 10-10
Good Morning 225 8-8
Pendlay Row 275 6-8
Calves
Abs

3:01pm-4:48pm
Squat P 405 1 425 1 445 1 465 1 405 3
Pendlay Row 315 (forgot straps) 3-3-3
Good Morning Pin 275 3-3
Dip 50 8-8
DB Sup Curls 55
Calves
DB Overhead Carry 100

9:52am-10:41am
Air Bike 20 Mins 193 Cal
Cable Lateral 40 7-6
Grip
Abs

9:23am-10:59am
Bench 305 1 315 1-1-1-1
Squat P 315 8-8
Pull Up BW 8-8
Hammer Uni Leg Curl 100 6-6
EZ Bar Curl 110
Lu Raise 20
DB Carry 100

9:11am-10:47am
Deadlift 495 1 545 1 585 2 495 1-1-1
Pin Bench 225 7-6
Chin Up BW 3-3-3-3
Zombie Squat 135 10 P 160 10
Face Pull 80
BW Skullcrusher 8-8
Zercher Carry 205

[dgcoats]

9/10-9/16 6363

248

9:25am-10:55am
Press 175 6-6-6-6-6
Good Morning Pin 265 4-4
DB Step Up 32.5 8-8
DB Bench P 100 10-10
Pendlay Row 275 (forgot straps) 7-7
Calves
Abs

12:01pm-1:49pm
Squat P 445 1-1 410 2 415 2 420 2
Pendlay Row 325 3 330 3 335 3
SM Good Morning 225 6 250 6
Feet Up CG Bench 185 13-13
DB Sup Curls 55 7-7
Calves
DB Overhead Carry 100

10:58am-11:47am
Air Bike
Cable Lateral 40 9-8
DB Reverse Curl 27.5
Hanging Leg/Knee Raise

10:25am-12:08pm
Bench 265 6-6-6-6-6
Squat P 335 6 340 7
Pull Up 50 3-4
Hammer Uni Leg Curl 100 7-7
EZ Bar Curl 110 8-7
Y Raise 27.5 8-8
DB Carry 100

[dgcoats]

9/17-9/23

247

12:51pm-2:38pm
Press 215 1 220 1 225 1 230 1 235 0
Good Morning Pin 225 5 250 5
DB Step Up 35 5-5
DB Bench P 100 11-10
Pendlay Row 275 6 295 6
Calves
Abs

2:40pm-4:35pm
Squat P 365 5 370 5 375 5 385 1 405 4
Pendlay Row 335 3 325 3-3
SM Good Morning 225 8-8
Feet Up CG Bench 205 10 250 5
DB Sup Curls 60 5 Hammer 5
Calves
DB Overhead Carry 100

11:34am-12:25pm
Air Bike 22 min 200 cal
Cable Lateral 40 10-9
DB Reverse Curl 27.5
Pallof Press

11:35am-1:20pm
Bench 315 1 320 1-1-1-1
Squat P 315 8 325 8
Pull Up BW 5-5
Hammer Uni Leg Curl 100 7-7
Cable B Curls 80
Y Raise 25
DB Carry 100

10:50am-12:35pm
Deadlift 495 5-5 505 5-5 510 4
Pin Bench 225 8-8
Chin Up FA 8-8
Zombie Squat P 185 5 225 5
Face Pull 80
Cable Pushdown 100
Zercher Carry 205

[dgcoats]

9/24-9/30

246

1:01pm-2:50pm
Press 185 5-5-5-5-5
Good Morning Pin 250 6-6
DB Step Up 35 8-6
DB Bench P 100 11 TNG 11
Pendlay Row 280 6-7
Calves
Abs

12:18pm-2:04pm
Squat P 425 2-2 445 0 405 1-1
Pendlay Row 315 4-5-5
SM Good Morning 235 3-3-3
Feet Up CGP Bench 205 8-8
DB Sup Curls 55
Calves
DB Overhead Carry 100

8:56am-10:34am
Bench 275 5-5 280 5 285 4 290 3
Squat P 315 6-6
Pull Up BW 5-5
Hammer Uni Leg Curl 100 7-7
Cable B Curls 80
DB Rear Delt Fly 25
DB Carry 100

10:05am-11:56am
Deadlift 565 2-2 585 1-1-1
Pin Bench 230 8-8
Chin Up FA 12-12
Zombie Squat P 250 3 275 3
Y Raise 25
Cable Pushdown 100
Zercher Carry 205

[dgcoats]

10/1-10/7

246

9:05am-10:48am
Press 225 1-1-1-1-1
Good Morning Pin 250 6-6
DB Step Up 37.5 5-5
DB Bench 120 4-5
Pendlay Row 275 8 315 5
Calves
Abs

11:09am-12:57pm
Squat P 365 3 375 3 385 1 405 1-1 350 3
Pendlay Row 250 10 275 8
SM Good Morning 135 10 185 10
Feet Up CGP Bench 225 6-6
DB Sup Curls 55
Calves
DB Overhead Carry 100

[dgcoats]

10/8-10/14 852

244

7:20pm-9:06pm
Squat 355 8-8-8-8
DB Row 130 5-5-6
Larsen Press 225 8-8-8
Hip Thrust M 405 5 495 5
Lying Ham Curl 85 10 100 15
Tricep Pushdown 100

9:30am-10:58am
Bench 280 5-5-5-5
RDL 315 5-6 335 6
Split Squat BW 7-7-7
Chin Up BW 3-3-3
Side Lateral Cable 50
Calves

11:53am-1:38pm
Deadlift 565 2 570 2-2-2
Seated DB Press 80 5 85 5 90 6
Pin Squat 275 3 Anderson 315 3-3
SAP 80 20 100 13
Dip 25 10-10
EZ Preacher 70

9:47am-10:43am
Sled Push/Pull 630 10x2
KB Swing 70 15-15
Push Up BW 12-12
Face Pull RB 12-12
Calves

[dgcoats]

10/15-10/21 528

244

9:28am-11:00am
Squat 405 5-5-5-5
DB Row 130 6-6-6
Larsen Press 230 6-6-6
Hip Thrust M 495 10 BW 20
Lying Ham Curl 100 15 115 13
Tricep Pushdown 100 15 110 12

12:00pm-1:47pm
Bench 315 2-2-2-2
RDL 335 6-6 365 5
DBBD 100 3-3-3
Chin Up BW 5-6
Side Lateral Cable 50 5-6
Calves

11:56am-12:47pm
Air Bike 23 mins 239 cal 8.2 miles
Abs
Grip

9:55am-11:49am
Deadlift 450 8-8-8-8
Seated DB Press 90 4 95 5-5
Anderson Squat 315 3 320 3 335 3
SAP 100 15 110 15
Dip 25 12-10
EZ Preacher 70 13-10

10:35am-11:37am
Sled Push/Pull 450 40-40-40
KB Swing 70 16-16
Push Up BW 13-13
Face Pull GB 13-13
Calves

[dgcoats]

10/22-10/28 285

245

9:23am-10:59am
Squat 455 2-2-2-2
DB Row 130 6-6-6
Larsen Press 205 11-11-10
Hip Thrust M 495 11
Lying Ham Curl 115 15 130 15
Tricep Pushdown 110 15 120 13

12:16pm-1:52pm
Bench 245 8-8-8-8
RDL 365 4-4-4
Split Squat Z 20 5-9
Chin Up BW 5-5-6
Side Lateral Cable 50 7-6
Calves

Didn't get start time
Air Bike
Abs
Grip

11:10am-12:55pm
Deadlift 510 5-5-5 515 5
Seated DB Press 90 5 100 4-4
Anderson Squat (D14) 315 4-4-3
SAP 120 13-13
Dip 25 12-11
EZ Preacher 70 14-10

9:32am-10:38am
Sled Push/Pull 450 40-40-40-20
KB Swing 70 17-17
Push Up BW 14-14
Face Pull OB 14-14
Calves

[dgcoats]

10/29-11/4 852

245

8:46am-10:33am
Squat 365 8-8-8-8
DB Row 130 7-7-6
Larsen Press 225 9-9
Hip Thrust M 495 9-10
Lying Ham Curl 130 15 145 12
Tricep Pushdown 120 13-13

11:23am-1:05pm
Bench 285 5-5-5-5
RDL 370 6-6-6
Split Squat Zercher 30 10-10
Chin Up BW 5-7
Side Lateral Cable 50 7-7
Calves

2:45pm-3:44pm
Air Bike 24 mins 8.2 miles 229 cal
Abs
Grip

8:34pm-10:27pm
Deadlift 585 2-2-2-2
Seated DB Press 100 4-4-4
Anderson Squat (D14) 315 1 340 1 365 1 315 5
SAP 130 12-12
Dip 25 13-12
EZ Preacher 70

9:00pm-9:53pm
Sled Drag 450 40 540 20 585 20 630 20
KB Swing 70 18-18
Push Up BW 15-15
Face Pull RB 15-15
Calves

[dgcoats]

11/5-11/11 852

245

9:02am-10:46am
Squat 415 5-5-5-5
DB Row 130 7-7-7
Larsen Press 225 10-10
Hip Thrust M 495 11-11
Lying Ham Curl 145 12-11
Tricep Pushdown 120 13-13

12:08pm-1:42pm
Bench 320 2-2-2-2
Deficit RDL 335 5 350 4 365 4
Split Squat Zercher 40 10-11
Chin Up BW 7-8
Side Lateral Cable 50 8-7
Calves

1:54pm-2:41pm
Weighted Carry
Abs
Grip

8:38pm-10:28pm
Deadlift 465 8-8-8-8
DB High Incline 100 5-5-5
Anderson Squat (D14) 315 3 365 2-3
SAP 150 10-8
Dip 50 7-8
EZ Preacher 80

11:22am-12:29pm
Sled Drag 450 20 495 20 540 20 585 40
KB Swing 70 20-20-20
Push Up BW 17-17-12
Inv Row BW 17-17-12
Calves
DB Lateral 25 20-17

[dgcoats]

11/12-11/18 285

245

1:40pm-3:08pm
Squat 465 2-2-2-2
DB Row 160 3-3-3
Larsen Press 225 10-11
Hip Thrust M 495 10-13
Seated Ham Curl 205 8
Tricep Pushdown 140 8

1:04pm-2:44pm
Bench 250 8-8-8-8
RDL 365 4 385 4 405 4
Split Squat Zercher 60 6-9
FA Chin Up BW 11-11
Side Lateral Cable 50 8-8
Calves

5:57pm-6:59pm
Weighted Carry
Abs
Grip

12:25pm-2:16pm
Deadlift 525 5-5-5-4
DB High Incline 100 5-5-5
Anderson Squat (D14) 335 3-3-3
SAP 150 10-9
Dip 50 10-7
DB Sup Curls 55 6-6

12:47pm-1:47pm
Sled Drag 540 40-40-20
KB Swing 70 15-15-15
Push Up Incline BW 15-20
Inv Row BW 15-20
Calves
DB Lateral 30

[dgcoats]

11/26-12/2

246

Hypertrophy

[dgcoats]

12/3-12/9

245

Hypertrophy

[dgcoats]

12/10-12/16

244

Hypertrophy

[dgcoats]

12/17-12/30

Deload

[dgcoats]

12/31-1/6 231

244

1:51pm-3:48pm
Squat 435 2-2-2-2-2
Pendlay Row 315 3-4-4
DB NG P Bench 100 5-5-5
Uni Hip Thrust BW 7-7-7
Seated Ham Curl 175 10 190 9
Cable OTE 100 8-8

12:05pm-1:40pm
Bench 275 3-3-3-3-3-3
Back Extension 135 6-6-6
Split Squat Zercher 70 5 80 5 90 5
Hammer Pulldown 180 10 230 7-7
Lu Raise 25 7-8
Standing Calf Machine 250 10-9

12:50pm-2:38pm
Deadlift 595 1-1-1-1
Seated Pause Press 175 4 160 4-5
Pause Squat 315 4-4-4
RB Face Pull 8-8-8
NG Decline Push Up BW 9-8
DB Sup Curls 50 7-7

12:01pm-1:16pm
Bear Hug Carry 140
SG Deficit Deadlift 315 3-3-3
Pause Bench 225 3-3-3
Uni Cable Pulldown 150 4-5-4
Calves

[dgcoats]

1/7-1/13 312

244

3:53pm-5:53pm
Squat 395 3-3-3-3-3-3
Pendlay Row 315 4-4-4
DB P Larsen Press 100 5-6-6
Uni Hip Thrust BW 8-8
Seated Ham Curl 190 9-9
Cable OTE 100 9-9

11:03am-12:57pm
Bench 325 1-1-1-1
Back Extension 135 6-6-6
Split Squat Zercher 110 4-4-5
Hammer Pulldown 230 7-7-7
Lu Raise 25 8-8
Standing Calf Machine 250 10-10

12:48pm-2:40pm
Deadlift 545 2-2-2-2-2
Seated Pause Press 160 5-5-5
Pause Squat 335 4-4-4
RB Face Pull 8-8-8
NG Decline Push Up BW 10-10
DB Sup Curls 50 8-7

12:55pm-2:12pm
Suitcase Carry 100 40-40-40
SG Deficit Deadlift 365 3-3-3
FU Pause Bench 225 3-3-3
Uni Cable Pulldown 150 6-6-5
Calves

[dgcoats]

1/14-1/20 123

245

3:42pm-5:38pm
Squat 475 1-1-1-1
Pendlay Row 315 4-4-4
DB P Larsen Press 100 6-6-6
Uni Hip Thrust BW 9-9-9
Seated Ham Curl 190 10 205 8
Cable OTE 100 10-9

12:35pm-2:24pm
Bench 300 2-2-2-2-2
Back Extension 180 4-4-4
Split Squat Zercher 110 6-6-6
Hammer Pulldown 240 7-7-7
Lu Raise 25 10-9
Standing Calf Machine 255 9-9

12:34pm-2:19pm
Deadlift 495 3-3-3-3-3-3
Pause Press 160 4 165 4 175 4
Pause Squat 365 2-2-3
RB Face Pull 10-10-10
NG Decline Push Up BW 10 25 8
DB Sup Curls 52.5 7-7

11:24am-12:55pm
Suitcase Carry 100
SG Deficit Deadlift 405 3-3-3
Pause Bench 250 3-3-3
Cable Pulldown 200 4-4-4
Calves

[dgcoats]

1/21-1/27 231

246

4:10pm-5:56pm
Squat 445 2-2-2-2-2
Pendlay Row 320 3-4-4
DB P Larsen Press 100 7-7-8
Uni Hip Thrust BW 10 20 8 40 7
Seated Ham Curl 205 10-10
Cable OTE 100 10-10

11:34am-1:17pm
Bench 280 3-3-3-3-3-3
Back Extension 180 5-5-5
Split Squat Zercher 110 6 135 4 165 4
Hammer Pulldown 250 7-7 270 4
Lu Raise 30 7-7
Standing Calf Machine 255 10 260

1:03pm-2:56pm
Deadlift 605 1-1-1-1
Pause Press 175 4-4 185 3
Pause Squat 365 3-3-3
RB Face Pull 10 GB 7-7
NG Decline Push Up BW 15 25 10
DB Sup Curls 50 9-8

10:50am-12:35pm
High Low DB Carry 75 40 80 40-20 90 20
SG Deficit Deadlift 425 3-3 455 3
Pause Bench 255 3-3-3
Cable Pulldown 100 10 160 6 200 4
Calves
Lateral Raise RB 6-5-5

[dgcoats]

1/28-2/3 312

246

1:54pm-3:55pm
Squat 405 3-3-3-3-3-3
Pendlay Row 320 4-4-4
DB Larsen Press 100 9-9-8
Uni Hip Thrust Machine 135 4-4-4
Seated Ham Curl 205 7 220 7
Uni Cable OTE 40 10 50 9

12:43pm-2:34pm
Bench 330 1-1-1-1
Back Extension 180 6-6-6
Zercher Lunge 165 3-3-3
Hammer Pulldown 270 5-4-4
Lu Raise 30 8-7
Standing Calf Machine 265 8-8

12:21pm-2:13pm
Deadlift 555 2-2-2-2-2
Pause Press 185 3-3-3
Pause Squat 365 3-3-3
Face Pull OB 7-7-7
NG Decline Push Up 25 10-10
DB Sup Curls 50 10-9

1:52pm-3:17pm
Bear Hug Carry 160 40-40-40
SG Deficit Deadlift 455 2-2-2
Pause Bench 255 3-3-3
Cable Pulldown 200 5-5-5
Calves
Lateral Raise RB 8-8

[dgcoats]

2/4-2/10 123

245

2:27pm-4:15pm
Squat 485 1-1-1-1
Pendlay Row 320 5-5-4
DB Larsen Press 100 10-10-10
Uni Hip Thrust Machine 135 5 185 5 225 5
Seated Ham Curl 220 8-8
Cable OTE 120 10 130 8

11:11am-12:57pm
Bench 305 2-2-2-2-2
Back Extension 180 6 225 4-4
Zercher Walking Lunge 165 4-5-5
Hammer Pulldown 270 5-5-4
Lu Raise 32.5 7-6
Standing Calf Machine 280 9 295 7

12:26pm-2:11pm
Deadlift 505 3-3-3-3-3-3
Pause Press 185 4-4-4
Pin Squat 315 2 335 2 365 2
Face Pull OB 9-8-8
NG Decline Push Up 25 10 50 7
DB Sup Curls 50 10-9

2:08pm-3:37pm
Bear Hug Carry 170 40-40-40
SG Deficit Deadlift 455 2-2-2
Pause Bench 255 4-4-4
Chin Up BW 5-5-5
Calves
Lateral Raise RB 7-7

[dgcoats]

2/11-2/17 Deload

246


11:27am-12:29pm
Sled Drag/Push 540 20 630 20 675 20
BW Squat 5-5-5
Dips 25 3 50 3 75 3 100 3

11:25am-12:53pm
Carry
RDL 405 3-3-3-3
Cable Row Sup 220 3 225 3 220 3-3
Cable Curls 80

1:20pm-2:45pm
Hex Carry
Dips
Hamstrings
Pulldown

[dgcoats]

2/18-2/24 231

243

1:25pm-3:15pm
Squat 460 2-2-2-2-2
Deficit Pendlay Row 275 3-3 Reg 4
DB Incline 100 8-8-8
Hip Thrust Machine 405 3 495 3-5
Lying Ham Curl 130 10 145 10
SM Skullcrusher BW 10-9

11:27am-1:19pm
Bench 290 3-3-3-3-3-3
DB Walking Lunge 100 4-5-5
Chin Up 75 3-3-3
SM Good Morning 185 5 225 5 250 5
Lu Raise 32.5 7-7
Leg Press Calves 740 9-8

11:50am-1:45pm
Deadlift 615 1-1-1-1
Pause Press 190 1 205 1 210 1 190 3
Pin Squat 315 3 340 3 365 1 405 1
Face Pull 20 8 30 8
FU Bench 265 3 240 6
EZ Preacher 80 10 100

11:36am-12:40pm
Sled Pull 720 20-20 810 10 855 10
Incline Push Up BW 10-10-10
FA Pull Up BW 8-8-8

[dgcoats]

2/25-3/2 312

242

2:55pm-4:50pm
Squat 420 3-3-3-3-3-3
Pendlay Row 275 6-6-6
DB Incline 100 9-9-9
Uni Hip Thrust Machine 225 3-4-4
Lying Ham Curl 160
SM Skullcrusher BW 8-8

11:28am-1:09pm
Bench 340 1-1-1 330 1
DB Walking Lunge 100 6-6-6
Chin Up 75 3-3-3
SM Good Morning 250 5-5-5
Lu Raise 32.5 8-7
Calf Machine 300 8-8

12:00pm-1:52pm
Deadlift 565 2-2-2-2-2
Press 190 4-4-4
Pin Squat 315 4-5-5
Uni Face Pull 30 10-10
FU Bench 240 7-6-6
EZ Preacher 110 5-6

10:31am-11:48am
Hex Carry 315 40 365 40 385 40 405 40-40
SG Deadlift
Push Up BW 9-10-10
FA Pull Up BW 9-9-9
Calves 50
Lateral Raise RB

[dgcoats]

3/3-3/9 123

241 97

2:40pm-4:28pm
Squat 500 1-1-1 P 445 1
Pendlay Row 285 5-5-5
DB Incline 100 10-10-10
Hip Thrust 495 3 585 3-4
Lying Ham Curl 160 10-8
SM Skullcrusher BW 10-9

11:35am-1:20pm
Bench 315 2-2-2-2-2
DB Walking Lunge 100 6-6-6
Chin Up 100 1-1 BW 7
SM Good Morning 275 3-3
Lu Raise 35 5-5
Calf Machine 300

12:45pm-2:39pm
Deadlift 515 3-3-3-3-3-3
Press 185 1 205 1 215 1 225 1
Pin Squat 315 1 365 1 405 1 430 1
Uni Face Pull 40 5-5-5
FU Bench 250 1 275 1 280 1 285 1 295 1
EZ Preacher 110 8-6

10:40am-12:10pm
Hex Carry 405
SG Deadlift
Push Up BW
FA Pull Up BW
Calves 50
Lateral Raise RB

[dgcoats]

3/10-3/16 Hypertrophy

242

2:40pm-3:52pm
Front Squat 315 1 275 1
SLDL 225 3
Ham Curl 160 3
Seated Calves
Leg Raise BW 10

3:45pm-4:53pm
Incline Bench 225 7-7
Hammer Chest 145 11-12
Cable Uni Pulldown 100 12-13
DB Skullcrusher 50 5-5
DB Seated Lat Raise 30 10-12

11:50am-12:55pm
SG Deadlift 315
Leg Press 745 5-10
Leg Extension 250 8-10
Calves
Abs

1:12pm-2:15pm
Incline Row 100 5-5
Sup Pulldown 200 7 180 10
Dips 50 3-5
Cable Rope Curl 30 15 35 15
Cable Rear Delt 15 12-12

2:01pm-3:08pm
Sled Drag 450 40 540 40
KB Swing 70 10-12
Seated Incline DB Curl 40 7-7
SM CG Bench 135 10 185
Incline Y Raise DB 20 9-11
Neck Flexion/Extension

[dgcoats]

3/17-3/23 Hypertrophy

242

12:40pm-1:57pm
Zombie Squat 275 3-5-4
Goblet Squat 100 7-5-6
SLDL 250 8-8-8
Uni Hammer Leg Curl 75 8-9
Seated Calves 11-9
Leg Raise BW 10-10

12:40pm-1:53pm
Incline Bench 230 8-8-8
Hammer Chest 145 13-11
Cable Alt Pulldown 150 20 200 14-14
DB Skullcrusher 42.5 11-8
DB Seated Lat Raise 30 10-9

1:12pm-2:25pm
SG Deadlift 405 4-4-4
Band SL Hinge 6-6-6
Leg Press Inc ROM 655 9-6 R 565 11
Leg Extension IR 215 10 R 250 9
Calves
Standing Crunch 100 11-9

10:34am-11:50am
DB Bench Assist Row 100 6-6-6
Sup Pulldown 200 7 180 10
Dips 50 9-9-8
Cable Rope Curl 35
Cable Rear Delt 15

11:46pm-1:02pm
Sled Drag 540 20-20-20-20
KB Swing 70 12-12-12-12
Seated Incline DB Curl 35 11-8
SM SI CG Bench 225 7-8
Incline Y Raise DB 20 13-11