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Tuesday January 11, 2022
Shoulders
Seated Military Press
45x8
95x6
115x4
135x5
Backoff set - 115x10 (PR)
Incline DB Side Lateral
20’s x10
25’s x10
30’s x8
35’s x8
Rear Delt Fly
85x10
115x10
145x8
160x8 (PR)
HS BTN Press
100x8
150x6
190x4 (PR)
Backoff set - 150x12 (PR)
Face Pull
40x10
60x10
70x8
80x6 (PR)
Barbell Upright Row
45x8
65x6
85x6
95x6
Backoff set - 75x8
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Wednesday January 12, 2022
Leg Day (Quad Focused)
Donkey Calf Raise
100x8
140x6
180x6
200x6
Seated Calf Raise
90x8
135x6
160x5 (failed 6)
Backoff set - 115x8
Icarian Lying Leg Curl
90x10
120x10
150x8
180x7 (PR; failed 8)
Backoff set - 150x8
High Bar Squat (Beltless)
45x8
135x8
160x8
185x8
205x8
225x8
Cybex Leg Press
370x8
460x8
550x6
640x8
Cybex Leg Extension
90x8
130x8
170x6
210x6
250x6 (PR on this machine and at this phase in the workout)
Starting a new mesocycle where I ramp up over 5-6 sets at sets of 8 on a main lift variant that’s better for bodybuilding but still great for transfer to powerlifting. Will do 4 weeks Beltless then decrease reps to 5 and add a belt. RPE on the main lift is lower than I’ve been doing but everything else accessory wise is close to @10 RPE.
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Thursday January 13, 2022
Back & Abs
Nautilus Pullover
70x8
100x8
130x6
160x4 (failed 5)
HS Lat Pulldown
91x8
141x8
181x6
201x7 (PR)
Backoff set - 181x10
Cybex T-Bar Row
45 + Machine x8
90 + Machine x8
135 + Machine x6
160 + Machine x6 (PR)
Backoff set - 135 + Machine x10 (PR)
Dual Cable Row
85x8
120x8
140x6
160x6 (PR)
DB Shrug (no straps)
75’s 2x10
Cybex Rear Delt Fly
90x10
130x8
Backoff set - 110x10
Cable Crunch
85x10
100x8
115x6 (PR)
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Friday January 14, 2022
Arms
EZ Bar Curl
30x8
50x8
70x6
80x6
100x6 (huge PR)
Backoff set - 90x9 (huge PR)
Cybex Preacher Curl
60x8
70x6
80x8
Incline DB Curl
25’s x8
30’s x6
35’s x5
DB Hammer Curl
35’s x8
Straight Bar Pushdown
40x8
60x8
85x6
Seated DB OH Ext
65x8
80x6
90x9 (PR)
HS Dip
184x8
234x10 (PR)
Cross Body Pushdown
30x10
40x8
Dropset 50x5 + 30x5 + 20x8
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Sunday January 16, 2022
Glute/Ham Day
Seated Leg Curl
50x10
75x10
100x8
125x8
Glute Squat Press
460x10
640x8
820x6
1000x4
1090x6 (huge PR)
Db RDL
100’s x8
120’s x6
140’s x3 (failed 4; huge PR)
Backoff - 100’s x15 (huge PR)
HS Unilateral Lying Leg Curl
20x10
30x8
40x8
50x10 (PR)
60x8 (PR)
Cybex Leg Extension
110x10
150x8
190x6
230x6
270x6 (huge PR on this machine)
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Monday January 17, 2022
Back & Biceps
HS Lat Pulldown
91x10
141x8
181x6
231x3 + 3 forced (PR)
One Arm DB Row
85’s x8
100’s x8
120’s x8 (mega PR)
120’s x6 (mega PR)
Backoff set - 100’s x8
DB Shrug
100’s x10
110’s x8
120’s x10 (mega PR)
Standing One Arm Row
45x10
90x10
135x6
Backoff set - 90x15
Hammer Curl
30’s x12
40’s x10
45’s x8
Cybex Preacher Curl
50x8
65x7
60x6
Rope Curl
40x10
60x10
80x8
Dropset 100x8 + 50x8 + 25x8 (mega PR)
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Tuesday January 18, 2022
Push Day (Delts/Tris)
Cybex Rear Delt Fly
70x10
100x10
120x8
140x8 (PR)
Backoff set - 110x12
Seated BTN Press
45x10
75x8
95x6
115x4
Seated Military Press
115x6
DB Side Lateral
25’s x10
30’s x8
35’s x6
40’s x8 (PR)
Backoff set - 20’s x 15
Swiss Bar CGBP
45x8
135x8
185x5
Backoff set - 135x15
Seated DB OH Ext
60x8
75x6
95x2 (failed; exhausted at this point)
Long Rope Pushdown
40x10
50x8
Plate Loaded Incline Machine Fly
60x10,8
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Wednesday January 19, 2022
Leg Day (Quad & Calf Focused)
Body Master Standing Calf Raise
100x8
130x6
145x8
Seated Calf Raise
90x8
135x6
155x6 (PR)
Donkey Calf Raise
100x8
140x8
Icarian Lying Leg Curl
90x10
120x8
150x6
Dropset 160x10 + 80x10 + 40x10 (PR)
High Bar Squat (Beltless)
45x8
135x8
165x8
195x6
215x6
240x8
Cybex Leg Extension
110x8
150x8
190x6
Dropset 230x8 + 115x8
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Thursday January 20, 2022
Biceps & Back
EZ Bar Curl
40x8
60x8
80x6
100x7 (PR)
Backoff set - 90x9 (PR)
Incline DB Curl
25’s x8
30’s x6
35’s x6
HS One Arm Curl
30x8
40x6
50x6
Nautilus Neutral Pulldown
90x8
180x8
230x6
270x6 (mega PR)
Cybex T-Bar Row
2 plates x8
3 plates x6
3 plates + 25 x7 (mega PR)
Nuatilus Pullover
90x8
120x6
150x7 (mega PR)
Nautilus Crunch
50x10
70x8
90x6
110x8 (PR)
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Friday January 21, 2022
Chest w/ some extra Delts & Tris
Decline BB Bench
45x8
135x6
185x6
235x3
205x9
(Technically PRs but having done 225x8 I know this isn’t the best I could’ve done the last time I hit decline; I’ll take it though)
Low Incline DB Press
55’s x8
70’s x6
80’s x4 (failed 5)
Flat HS Bench
92x8
182x6
272x4
282x6 (PR)
Pec Dec Fly
85x8
115x8
145x6
160x6 (tied PR)
Seated Low to High Fly
60x10
50x10
HS BTN Press
91x8
181x0
91x15
Arsenal Strength Side Lateral
40x8
50x8
Straight Bar Pushdown
40x10
60x8
70x8 + 4 + 2 (rest pause)
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Sunday January 23, 2022
Glute/Hams/Calves
Seated Leg Curl
50x10
70x10
90x8
110x8
120x7 (failed)
Backoff set - 95x8
Deadlift (Beltless)
135x8
185x8
225x8
275x6
315x6
RDL
225x12
Glute Leg Press
3 pps x10
5 pps x8
7 pps x6
9 pps x4
10 pps x8 (PR)
Backoff set - 8 pps x12 (PR)
Cybex Standing Calf Raise
100x8
140x6
180x6
Dropset 200x6 + 100x6 (PR)
Seated Calf Raise
90x8 + 4 + 2
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Monday January 24, 2022
Biceps, Back & Abs
DB Hammer Curl
20’s x10
30’s x8
40’s x8
50’s x6
60’s x5 (PR)
Cybex Preacher Curl
50x8
60x6
70x6
80x7
Incline DB Curl
20’s x8
30’s x6
35’s x6 (KB)
Dropset 30’s x10 + 15’s x6 + 7’s x12
One Arm Lat Pulldown
60x8
90x8
120x6
160x6 (PR at this stage in the workout)
Seated One Arm Row
102x8
147x8 (PR)
Rope Crunch
90x8
110x8 (PR)
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Tuesday January 25, 2022
Push Day (Shoulders & Triceps Focus)
Seated Military Press
45x8
75x8
95x6
115x8 (2 more reps than last week)
Backoff set - 100x10
(Doing these more upright now with a raised chest versus turning it more into an incline so it’s more difficult again)
DB Side Lateral
20’s x8
25’s x8
30’s x6
35’s x8 + 4 + 3 (rest pause)
One Arm Cable Side Lateral
20x8
30x6
Dropset 40x8 + 20x8 + 10x8
Rear Delt Fly
70x10
110x8
130x8
150x8 (PR)
Straight Bar Pushdown
40x10
60x8
70x8
85x6
Lying Triceps Extension
80x6
90x4 + 1 close grip bench
Backoff set - 80x6
HS Dip (Facing Inward)
94x8
184x6
234x6
254x7 (monster PR)
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Thursday January 27, 2022
Leg Day (Quad Focus)
Nautilus Seated Calf Raise
50x8
90x8
140x6 (PR)
Backoff set - 110x10
Nautilus Lying Leg Curl (Plate Loaded)
25x10
45x8
70x5 (PR)
Backoff set - 55x8 (PR)
High Bar Squat
45x6
95x6
135x6
165x6
195x6
225x6
250x8
Seated Leg Press
291x8
381x6
Epic Leg Extension
60x10
120x8
160x8
200x14 (failed 15; PR)
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Friday January 28, 2022
Pull Day (Back Focused)
Dual Handle Lat Pulldown
85x8
100x8
140x6
160x6
One Arm DB Row
90x8
110x8
120x6
130x6 (massive PR)
HS Low Row
98x8
188 2x8
Nautilus Pullover
100x6
120x6
150x4
Cybex Preacher Curl
50x8
65x8
80x6
90x3
Alt DB Curl
30’s x8
40’s x6
50’s x2 + 45’s x3
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Saturday January 29, 2022
Push Day (Chest Focused)
Flat Bench Press (semi close grip)
45 2x8
135x6
165x5
185x4
205x3
225x1
245x1 @9-9.5 RPE
Backoff sets
225 2x4 @9.5-10 RPE
HS Incline Bench
98x8
188x6
238x4 (failed 5)
188x8
HS Pec Dec Fly
100x8
130x8
160x6
175x5 (PR)
Low to High Cable Crossover
30x12
45x10
60x8
80x8 (PR)
Overhead Rope Pushdown
40x8
50x8
Drop set 60x6 + 30x8 + 20x8 + 40x5
DB Side Lateral
20’s x8
Rest Pause 25’s x15 + 6 + 5
Cable Crunch
85x8
115x8 (PR)
100x8
Deload time. Will hit more of a strength cycle afterwards but still with a good amount of bodybuilding work. Bench is the only lift that has fallen off while bodybuilding. Plan to bring everything up while SLOWLY cutting after next week.
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Wednesday February 2, 2022
Legs (Heavy Beltless Squat/Deadlift)
Seated Leg Curl
70x10
90x8
105x6
120x8
High Bar Squat (Beltless)
45x6
95x6
145x6
175x6
205x6
235x6
265x6
Conventional Deadlift (Beltless)
135x6
225x6
275x6
305x3
335x5
Seated Calf Raise
90x8
140x6
Volume Deload week with 3 days of rest going into this made it feel fantastic. Last week of Beltless work, can’t wait to go heavier with the belt.
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Thursday February 3, 2022
Pull Day
Machine Pullover
80x8
110x8
140x6
150x6 (PR)
HS Lat Pulldown
91x8
141x6
181x5
201x8 (PR)
Cybex T-Bar Row
90 + Machine x6
135 + Machine x6
170 + Machine x5 (PR)
EZ Bar Curl
40x8
60x6
80x12 (PR)
Face Away Cable Curl
40x8
50x6
60x6
70x6
Crunch
BWx25,15
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Saturday February 5, 2022
Push Day (finishing volume Deload)
Wide Flat HS Bench
92x8
182x8
272x6
322x3 (PR; heavier than I expected but felt good)
Incline BB Bench
45x6
135x6
185x1
Backoff set - 155x8
High to Low Cable Fly
30x10
50x8
70x8
90x8 (PR)
DB Side Lateral
20’s x10
30’s x10
Backoff set - 22.5’s x10
Bent Over Lateral
30’s x10
40’s x10
50’s x8
Cross Body Pushdown
30x10
40x10
50x10
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Sunday February 6, 2022
Leg Day (Quad Focused)
Body Master Standing Calf Raise
85x8
115x6
145x6
Cybex Lying Leg Curl
50x10
70x10
90x8
110x8 (close to a PR on this machine)
High Bar Squat
45x5
95x5
135x5
165x5
195x5
225x5 (add belt)
255x5
285x5
Cybex Seated Leg Press (Pin Loaded)
200x10
260x8
320x8
Cybex Leg Extension
110x10
155x8
200x8
Squats were great, I haven’t done high bar squats for a set of 5 this heavy in years as it used to hurt my knees getting maximal knee flexion. Thanks to the calves and leg curls first my knees get warmed up. 2-3 more weeks of high bar squats before switching to low bar to continue adding weight.
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Alright I’ve been powerlifting again for several weeks with Hypertrophy work and I absolutely am obsessed again. I just finished this cycle with a 420 squat in wraps and 250 pause bench. Old bests were 445 and 275 but the 445 wasn’t to depth so really my best was 435 and 415x3 weighing 200. I did the 420 and 250 weighing 180. I was sick twice which screwed up my deadlift but I’m good for more than 405. I’ll start tracking workouts again here.
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Third child was born this week and I just obtained CISSP in the same week after 2 weeks of non stop studying at night. New mesocycle started yesterday. Below was yesterdays great workout:
Saturday March 19, 2022
ME Lower
Seated Leg Curl
50x10
75x10
90x10
100x8
SSB Squat w/ Band (Beltless)
61 + Monster Mini x5
111 + Monster Mini x5
151 + Monster Mini x5
201 + Monster Mini x5
221 + Monster Mini x3
Rack Pull w/ Band (Knee level, Beltless)
135 + Double Monster x5
225 + Double Monster x3
315 + Double Monster x3
365 + Double Monster x1
385 + Double Monster x1
405 + Double Monster x1 (PR)
Walking Lunge
BWx30 (per leg; 60 steps total no rest)
Standing Calf Raise
BW 2x20
My core was absolutely smashed from the Beltless lifts. Knees also felt great from leg curls first and I’ve been doing that for the better part of the last year.
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Sunday March 20, 2022
ME Upper (Push)
Wenning Warmup 2x25
Pushdown 2 Red Minis (3 hands up, 4 hands up)
Bent Over Lateral 20’s (both sets)
Low Incline BB Bench
45x5
95x5
115x5
135x5
155x5
175x3
Burnout set 135x12
JM Press
45x8
75x6
95x5
105x5
Flat DB Fly w/ Band
20’s + Monster Mini 2x12
Standing DB Y Raise
10’s x12
20’s x7
Overhead Plate Raise
25 2x12
10-20% off all my best upper body lifts but I will get it back this mesocycle. Last cycle I got most of my lower body strength back at a lighter Bodyweight.
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Tuesday I hit a small 30 minute back & bicep workout
Wednesday was a light bench session as follows:
CGBP w/ Bands
45 + Double Red Minis x5
75 + Double Red Minis x5
100 + Double Red Minis x5
125 + Double Red Minis 4x5
145 + Double Red Minis x5
High Incline Shoulder Press
45x8
75x8
95x8
115x6 (easy)
135x5 @10 RPE
Lying DB Tri Extension
20’s x22,15,12
Side Lateral
20’s x16,14,12
Band Pullapart
Monster Mini 2x20
Great session. This mesocycle will now be a Josh Bryant/Jailhouse Strong inspired one.
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March 24, 2022
Deadlift Day
Single Leg Calf Raise
BWx15,10
SSB Squat
61x5
111x4
151x3
201 5x2
(1:30 rest)
Deadlift
135x1
225x1
275 12x1
(45-60 sec rest)
Circuit of Death
Barbell Row 135 2x10
SSB GM 111 2x8
Band Crunch 2 Light Bands 2x12
(Absolutely soul crushing. Massive back and posterior chain pump)
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Saturday March 26, 2022
ME Upper
Wenning Warmup 2x20
Face Pull Monster Mini
Band Curl Light Band
Floor Press
45x5
95x5
135x5
165x5
195x3
Backoff sets
155 3x5
Weighted Dip
BWx8
BW + 10 x8
BW + 25 x
Backoff set - BWx15
Incline DB Fly w/ Band
25’s + Monster Mini 2x15
Chin-up
BWx5 (underhand)
BWx5 (pronated; pull-ups)
BWx5 (underhand)
Incline DB Y Raise
20’s 2x8, 1x6
Incline DB Curl
20’s 2x15
Empty Barbell Curl
45x15
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Sunday March 27, 2022
ME Lower Body
Seated Leg Curl
50x10
75x10
90x10
100x10
2 ct Pause Squat (Beltless)
45x5
135x4
185x3
225x3
250x3
275x2
Rack Pulls (at knee; Beltless)
135x5
225x3
315x3
365x1
405x3 (Beltless PR)
Plate Loaded Leg Extension
50x10
75x10
100x10
120x12
Calf Press
200x20,15,13
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Monday January 28, 2022
Extra Workout
Spider Curl
10 2x30
Superset
Hammer Curl Light Band 2x20
Pushdown 2 Red Minis (3 hands up, 4 hands up) 2x25
Seated Face Pull
Monster Mini 2x25
Band Crunch
2 Light Bands 4 hands up, 5 hands up 2x30
Reverse Wrist Curl
45x25,20
Barbell Curl
45x20
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Wednesday March 30, 2022
Light Bench Day
Band Pullapart
Monster Mini 2x35
CGBP w/ Bands
45 + Double Red Mini 3x5 (close/normal/wide)
75 + Double Red Mini x5
95 + Double Red Mini x5
115 + Double Red Mini x3
135 + Double Red Mini 3x5
155 + Double Red Mini 1x5
Seated Military Press
45x8
75x8
95x8
115 2x8
Lying DB Tri Extension
25’s x15,10
Side Lateral
25’s 2x10
Rack Chin
BW 10 holes down 2x8
Face Pull
Monster Mini 2x15
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Thursday March 31, 2022
DE Lower Body
Wenning Warmup 2 rounds
Lying Leg Curl 10x15
Standing Calf Raise BWx15
SSB Squat w/ Band
61 + Light Band x5
111 + Light Band x3
151 + Light Band 6x2
Deadlift
135 3x1
225x1
255x1
295 4x1 45-60 sec rest
315 4x1 60-90 sec rest
Barbell Row
155 3x8
SSB Good Morning
61x8
131 2x6
Decline Sit-up
BWx8
BW + 25 x8
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Friday April 1, 2022
Extra workout - Biceps & Abs
Hercules Chin-up
BW 3x5
DB Preacher Curl
25’s x8
30’s 2x6
High Incline DB Curl
20’s x15,12
Band Hammer Curl
Double Monster Mini 2x15
Band Crunch
Double Light Band 2x20
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Saturday April 2, 2022
ME Upper Body
Wenning Warmup 2 rounds
Bench Press 45x20
Bent Over Lateral 20’s x20
Rev Band Bench Press
Warmup w/ Close Grip no Band up to 225x2
275 + Rev Heavy Band x3
315 + Rev Heavy Band x2
340 + Rev Heavy Band x1
365 + Rev Heavy Band x1
385 + Rev Heavy Band x1 (set PR)
(Everything but 385 was paused)
Weighted Dip
BWx8
BW + 21 in chain x8
BW + 42 in chain x6
Floor DB Fly
20’s x10
40’s x10
50’s x15 (PR)
Superset
Incline DB Y Raise 20’s 2x10
Pushdown Red Minis 4 hands/5 hands up 2x20
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Sunday April 3, 2022
ME Lower
Seated Leg Curl 50 2x25 + Calf Press 208 2x25
Squat (Beltless) 275x1, 300x1, 325x1
Rack Pull mid shin 365x1, 385x1, 405x0
HS Leg Press (Narrow) 298x10, 388x10, 478x10, 618x10 (PR)
Seated Leg Curl 75x10, 100x10
Band Crunch Strong Band 2x20
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Monday April 4, 2022
Extra Workout
Face Pull Monster Mini 2x20
Band Assisted Pull-up Avg Band 2x10, Light Band 2x10
Incline Chest Sup DB Row 50's 3x8
Superset BB Curl 45 3x20 + Pushdown 2 Red Minis (3 hands up) 3x20
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Wednesday April 6, 2022
DE Upper
Wenning Warmups
Flat DB Bench/Incline Rear Lateral 20's 2x25
DE Bench Press 125 + Double Red Minis 10x3
Seated OHP 115x10,8
Lying DB Tri Extension 20's x10, 30's 3x8
Chin-up BW 2x5, 1x7
Side Lateral 25 lb plates 2x8 + Bent Over Lateral 30's 2x10
Hammer Curl 30's x15,12,10
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Thursday April 7, 2022
DE Lower
The day the earth stood still. This was legitimately one of the hardest workouts of my life. On paper and on video it looked super easy. But I moved so fast keeping rest times strict as CAT/DE work need to be and I was destroyed by the end with light weights. Part of it was this was my first time using Green Average bands for speed work (I’ve only gone up to Purple Light Bands previously). This will surely raise my GPP this cycle while getting me stronger.
Wenning Warmups 3 rounds
Belt Squat 25x20
Donkey Calf Raise 25x20
Seated Leg Curl 50x20
Squat w/ Bands
45 + Green Avg Bands x3
135 + Green Avg Bands x3
180 + Green Avg Bands 8x3 (absolute torture)
(~60 sec rest)
Deadlift
135x1 (sumo)
225x1 (sumo)
245 9x1 (sumo)
245 6x1 (conventional)
(45-60 sec rest)
Barbell Row
135 2x12
SSB Good Morning
111 2x10
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Friday April 8, 2022
Extra Workout
4 rounds
Shrugs 25’s x20
Band Crunch Strong Band x20
Band Leg Curls Light Band x20
Finished in right over 12 minutes
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Saturday April 9, 2022
ME Upper
Wenning Warmup
Face Pull Light Band 4x25
Pushdown Red Mini 4x25
Low Incline BB Bench
45 2x5
95x5
115x5
135x5
150x5
165x5
175x5
Weighted Dip
BWx8
BW + 25 x9,8
Floor DB Fly
60’s 2x10 (PR)
Pull-up
BW 2x6
Barbell Curl
45x10
65 3x8
Band Pullapart
Monster Mini 2x50
Phenomenal workout. Incline Bench is getting back up there. Best ever incline was 185x6 and 225x1 weighing 205. All assistance and accessory work was great today too.
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Sunday April 10, 2022
ME Lower
Wenning Warmup 3 rounds
Lying Leg Curl 10x20
Band Crunch Strong Band x20
SSB Squat
61x5
151x5
181x5
201x5
221x5
241x5 (felt phenomenal; kept a rep in the tank since I didn’t Deload last week)
RDL
135x8
225x8
250x8
Leg Extension
50x12
75x10
100x10
125x10
150x10 (PR for plate loaded)
Calf Press
298x18,13,10
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Wednesday April 13, 2022
Wenning Warmup 2 rounds
Feet up Bench 45x25
Face Pull Double Monster x25
Speed Bench Press
45 + Double Red x3
95 + Double Red x3
135 + Double Red 10x3
(3 close, 4 comp, 3 wide)
Seated Military Press
45x8
95x6
120 2x8 (PR)
Incline DB Rollback
30’s x10,10,8
Lying Incline Y Raise
15’s x12,10,8
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Thursday April 14, 2022
DE Lower
Seated Leg Curl
50x10
75x10
100x10
110x6
Squat w/ Band
45 + Avg Band x2
95 + Avg Band x2
135 + Avg Band x2
165 + Avg Band x2
195 + Avg Band 10x2 (death)
(1 min rest)
Deadlift
135x1
225x1
265 10x1
(45-60 sec rest)
Band Crunch
Strong Band 2x20
Standing Calf Raise
BWx30,20,15
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Saturday April 16, 2022
ME Upper (split into 2 sessions due to time constraints in the morning when I usually workout)
AM Session
Wenning Warmup 2 rounds
Pushdown Red Mini 1,2 hands x25
Bent Over Lateral 15’s x25
Floor Press
45 2x5
95x5
135x5
155x5
175x5
185x5
195x4 (1 more rep than last time)
Weighted Dip
BWx8
BW + 25 x6 (sluggish cut it short)
BWx16 (1 more rep than last time)
PM Session (Accessory work)
Incline DB Fly w/ Band
30’s + Red Mini x10
40’s + Red Mini 2x8 (PR)
Pull-up
Light Band Assist x5
Monster Mini Assist x5
BWx5
BW + 10 x5
BWx7
Superset
Barbell Curl 65 2x10
Incline Rear Lateral Swings 40’s 2x10
Hammer Curl
40’s 2x8
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Sunday April 17, 2022
ME Lower Body
Wenning Warmup 4 rounds
Seated Leg Curl 50x25
Band Crunch Heavy Band x25
1-2ct Pause Squat w/ Band
45 + Light Band x5
135 + Light Band x5
175 + Light Band x5
200 + Light Band x5
225 + Light Band x5
250 + Light Band x5 (PR)
Sumo RDL (oly shoes)
135x8
225x6
275x6 (w/ belt)
Leg Extension
70x10
95x10
120x10
150x12 (2 more reps than last time)
Calf Press (2 sec top/5 sec bottom)
298x12,10,8
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Tuesday April 19, 2022
Extra workout (Back/Biceps & Abs)
One Arm Lat Pulldown
60x10
90x10
120x8
150x6
Cubed T-Bar Row
45 + Machine x8
90 + Machine x8
115 + Machine x6
135 + Machine x6
Face Pull
40x20
50x10
60x8
Cybex Preacher Curl
50x8
65x8
80x6
Face Away Cable Curl
40x8
50x8
60x8
Cable Crunch
70x8
100x8
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Wednesday April 20, 2022
DE Upper
Wenning Warmup 3 rounds
Feet up Bench Press 45x25
Pullapart Red Mini x25
Bench Press w/ Bands
45 + Double Red Mini x3
95 + Double Red Mini x3
125 + Double Red Mini x3
150 + Double Red Mini 8x3
(2 close, 4 comp, 2 wide)
Seated Military Press
45x8
95x6
125x8
115x8
Incline DB Rollback
30’s x12,8,8
Cross Body Pushdown
Monster Mini 3 hands 2x20 (2nd set drop to 1 hand after 14 reps)
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You love to see it! Good work brother!