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4/22/2024
Conventional DL
420 x 6
390 x 9
Trap Bar RDL
325 x 8
315 x 10
4/21/24
Cable Tricep Pushdown (V-Bar)
62.5 x 19,13,12
Drop set to 35 x 12
Cable Hammer Curl (Dual Handles)
57.5 x 19,13,10
Drop set to 30 x 10
4/19/2023
Seated Barbell Shoulder Press
165 x 7
160 x 8
155 x 9,8
Hoist Neutral Grip Shoulder Press
4 seat setting
198 x 8
4/18/2024
Barbell Row
235 x 6
225 x 8,8
One-Arm DB Row
90 x 12 L, 11 R
90 x 10 L, 8 R
85 x 12 L, 10 R
4/17/2024
Incline Barbell Bench Press
195 x 11,8
190 x 7
185 x 7
Close Grip Barbell Bench Press
200 x 9,7
195 x 8,7
4/16/2024
Barbell Back Squat
355 x 8
345 x 8
Leg Press
(3 seat setting)
370 x 20,15,10
4/15/2023
Seated Barbell Shoulder Press
160 x 10
155 x 10,8,8
Seated DB Shoulder Press
65’s x 12,10,9,8
Cable Tricep Pushdown (V-Bar)
4/14/2024
Single-Arm Plate Loaded Row
122.5 x 11 R, 11 R
120 x 11 R, 11 R
115 x 11 R, 11 R
Chest Supported T-Bar Row
80 x 11,8
77.5 x 8
4/12/2024
Incline Barbell Bench Press
190 x 11,8,7
185 x 7
Close Grip Barbell Bench Press
195 x 10,9,9,9
Hoist Chest Press Machine
4/10/2024
Conventional DL
415 x 10
390 x 8
Barbell RDL
315 x 10,8
DB Bulgarian Split Squat
4/9/2024
Seated Barbell Shoulder Press
155 x 12,8
150 x 8,6
Hoist Neutral Grip Shoulder Press
198 x 8
178 x 9
158 x 10
4/8/2024
Barbell Row
225 x 10,10,6
One-Arm DB Row
85 x 12 L, 12 R
85 x 12 L, 12 R
85 x 12 L, 12 R
4/7/2024
Incline Barbell Bench Press
190 x 10,9,8
185 x 7
Close Grip Barbell Bench Press
190 x 10,10,8
185 x 8
4/5/2024
Barbell Back Squat
355 x 9
345 x 9
Leg Press
(3 seat setting)
365 x 20,15,10
4/4/2024
Seated Barbell Shoulder Press
150 x 12,10,8,6
Hoist Neutral Grip Shoulder Press
198 x 7
178 x 8
158 x 8
138 x 8
4/2/2024
Single-Arm Plate Loaded Row
122.5 x 11 R, 11 R
120 x 11 R, 11 R
115 x 11 R, 11 R
Chest Supported T-Bar Row
82.5 x 12
80 x 12,8
4/1/2024
Incline Barbell Bench Press
185 x 12,11,8,7
Close Grip Barbell Bench Press
185 x 9,9,9,9
Hoist Seated Chest Press Machine
(Seat setting 3)
3/31/2024
Conventional DL
410 x 10
385 x 10
Trap Bar RDL
320 x 10
315 x 10
3/29/2024
Seated Barbell Shoulder Press
145 x 12,10,8,8
DB Shoulder Press
60’s x 12,11,11,10
Cable Overhead Ext (Bar)
80 x 11,12
3/27/2024
Incline Barbell Bench Press
180 x 12,10,9,6
Close Grip Barbell Bench Press
185 x 8,8,8,8
Hoist Seated Chest Press Machine
(Seat setting 3)
