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  1. #301
    They're All Blue Wires dgcoats's Avatar
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    9/26-10/2

    251

    10:19pm-11:56pm
    Bench 260 5 Pause 235 5-5-5-5-5
    Pendlay Row 235 7-7-7
    NG DB Bench 80 10-11-10
    Straight Arm Pulldown 60 16-16
    Unilateral DB Press 40 12-12
    DB Supinated Curls 30 14-11

    2:04pm-3:52pm
    Deadlift 470 5 420 5-5-5-5-5
    Pause HB Squat 275 5-5-6
    KB Swings 50 20-20
    Side Step Up KB 40 10-10
    Standing Calf Machine 260 11-11
    KB Waiter Hold

    1:52pm-3:33pm
    Press 175 5 155 5-5-5-5-5
    Chin Ups BW 8-8-8
    Slight Incline Pause Bench 175 6-6-10
    Face Pull 42.5 13-15
    Dips BW 10-8
    Dead Hang

    1:16pm-3:10pm
    HB Squat 405 5 360 5-5-5-5-5
    Deficit SLDL 245 8-8-8
    Front Squat 175 8-10
    Back Extension 50 12-12
    Seated Calf Machine 360 14-15
    Unilateral DB Hold
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  2. #302
    They're All Blue Wires dgcoats's Avatar
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    10/3-10/9

    250

    2:08pm-3:51pm
    Bench 290 3 Pause 265 3-3-3
    Pendlay Row 265 4-4-4
    DB Bench 90 10-10-8
    Straight Arm Pulldown 70 12-12
    Neutral DB Press 40 15-15
    DB Supinated Curls 40 11-11

    1:55pm-3:55pm
    Deadlift 530 3 480 3-3-3
    Pause HB Squat 275 5 285 5-5
    KB Swings 50 20 60 18
    Leg Press Swing 180 12-17
    Standing Calf Machine 210 15-15
    Dead Hang

    2:11pm-3:53pm
    Press 195 3 175 3-3-3
    Chin Ups BW 8-8-8
    Slight Incline Pause Bench 185 8-8-8
    Face Pull 35 20-19
    Dips BW 13-8
    KB Waiter Hold

    12:44pm-2:50pm
    HB Squat 455 3 410 3-3-3
    Deficit SLDL 265 5-5-5
    Front Squat 190 8-8
    Back Extension BW 10-
    Seated Calf Machine 360
    Unilateral DB Hold

    Tried to keep all top sets at rpe 8, although squat was probably rpe 9.
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  3. #303
    They're All Blue Wires dgcoats's Avatar
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    10/10-10/16

    249

    2:03pm-3:50pm
    Bench 275 4 Pause 245 4-4-4-4
    Pendlay Row 250 7-7-7
    DB Bench 100 8-8-8
    Straight Arm Pulldown 60 15-15
    Neutral DB Press 40 15-15
    DB Supinated Curls 40 11-11

    2:00pm-3:48pm
    Deadlift 500 4 440 4-4-4-4
    Pause HB Squat 290 5-5 295 5
    KB Swings 70 15-13
    Unilateral Leg Press 140 10-11
    Standing Calf Machine 210 15-15
    Dead Hang

    2:11pm-4:02pm
    Press 185 4 160 4-4-4-4
    Chin Ups 15 5-5-5
    Slight Incline Pause Bench 190 7-7-8
    Face Pull 35 20-21
    Dips BW 11-10
    KB Waiter Hold


    Reworked the weights I'll be using for top sets and working sets, so this week the weights are same as last cycle, will be lighter next week vs last cycle, and should be slightly heavier for my triples week. For a long time I've gone rpe 9 or 10 for a lot of sets and this has hampered my strength gains. I believe with this set up I'll be hitting prs again in November. Pushed back squat day to next week.
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  4. #304
    They're All Blue Wires dgcoats's Avatar
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    10/17-10/23

    249

    Deload
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  5. #305
    They're All Blue Wires dgcoats's Avatar
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    10/24-10/30

    249

    11:09am-1:05pm
    HB Squat 390 5 335 5-5-5-5-5
    Deficit SLDL 245 5-5-5
    Front Squat 205 5-5
    Back Extension BW 12-12
    Seated Calf Machine 150 15-13
    Abs

    2:09pm-3:56pm
    Bench 255 5 Pause 225 5-5-5-5-5
    Pendlay Row 225 5-5-5
    DB Bench 90 11-10-10
    Kneeling Straight Arm Pulldown 60 15-15
    Machine Press 75 16-13
    DB Preacher Curls 35 10-10

    2:05pm-3:58pm
    Deadlift 460 5 400 5-5-5-5-5
    Pause HB Squat 275 5-5-5
    KB Swings 70 12-12
    Unilateral Leg Press 295 8-10
    Standing Calf Machine 175 15-15
    Abs

    12:12pm-1:58pm
    Press 170 5 145 5-5-5-5-5
    Chin Ups 25 4-4-4
    Slight Incline Bench 190 8-10-10
    Face Pull 40 20-20
    Dips BW 10-10
    KB Waiter Hold
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  6. #306
    They're All Blue Wires dgcoats's Avatar
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    10/31-11/6

    249

    2:06pm-3:48pm
    HB Squat 460 1 LB 405 3-3-3
    Deficit SLDL 270 5-5-5
    Front Squat 225 6-7
    Back Extension 50 10-10
    Seated Calf Machine 160 15-15
    Abs

    2:09pm-4:06pm
    Bench 295 3 Pause 265 3-3-3
    Pendlay Row 265 5-5-5
    DB Bench 100 9-9-9
    Straight Arm Pulldown 65 12-12
    Neutral DB Press 50 10-9
    DB Preacher Curls 30 13-12

    3:19pm-5:18pm
    Deadlift 540 3 480 3-3-3
    Pause HB Squat 300 4-4-4
    KB Swings 70 13-13
    Leg Press Sled 525 10-12
    Standing Calf Machine 180 15-15
    Abs

    4:41pm-6:30pm
    Press 200 3 175 3-3-3
    Chin Ups 25 5-5-5
    Slight Incline Bench 225 6-6-6
    TRX Face Pull BW 12-12
    Dips BW 10-10
    KB Waiter Carry
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  7. #307
    They're All Blue Wires dgcoats's Avatar
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    11/14-11/20

    249

    2:06pm-4:32pm
    Zercher Squat 250 5-6-6-8 HB Long Pause 1
    Incline DB Bench 75 10 65 11 55 14
    Pull Through 95 15 110 13-13
    NG Pulldown 135 15 150 10 135 11
    Leg Press Sled 475 12-13-13
    Push Ups BW 20-14-15
    DB Lateral Raise 15 16-16

    2:15pm-4:30pm
    Hip Thrust 315 12-12-12-15
    Seated Press 100 15-12-12
    Leg Extension 100 16 115 15-20
    Uni Sup Cable Row 50 16-16-17
    Lying Leg Curls 95 16-16-18
    Machine Chest Press 100 17-15-15
    Calves
    Triceps

    5:02pm-7:17pm
    Sumo Deadlift TNG 315 12-12-14
    CG Bench 175 14-11-9
    Hack Squat 320 10-10-6
    Machine High Row 15-12-20
    Uni Walking Lunges 50 8-8-8
    Push Ups BW 16-12-12
    Cable Preacher Curls 25 16-13
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  8. #308
    They're All Blue Wires dgcoats's Avatar
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    11/21-11/27

    251

    1:38pm-3:46pm
    Zercher Squat 250 7-7-8-9
    Incline DB Bench 70 12-12 65 12
    Pull Through 57.5 16-16-20
    NG Pulldown 140 15-12 120 16
    Leg Press Sled 475 16-15-20
    NG Push Ups BW 13-14-11
    Cable Lateral Raise 20 13-15
    Standing Calf Machine 140 15 120 15

    2:05pm-4:18pm
    Hip Thrust 365 10 405 10-10-10
    Seated Press 100 16 115 12-12
    Leg Extension 120 16-16-20
    Uni Sup Cable Row 55 15-15 60 15
    Lying Leg Curls 95 20-20 100 20
    Machine Chest Press 90 21-21-19
    Tricep Cable Pushdown 30 20-20
    Ab Wheel

    2:47pm-5:10pm
    Snatch Grip Deadlift 275 8-9-10-10
    CG Bench 175 15-14-11
    Hack Squat 320 12-12-12
    Machine High Row 140 20 160 18-18
    Uni Walking Lunges 50 12-12-13
    Push Ups BW
    Cable Preacher Curls 25
    Seated Calf Machine
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  9. #309
    They're All Blue Wires dgcoats's Avatar
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    11/28-12/4

    250

    2:47pm-4:58pm
    Zercher Squat 275 8 280 8 315 5 225 11
    Incline DB Bench 75 12-12-11
    Pull Through 57.5 18-20-20
    NG Pulldown 140 17-15-11
    Leg Press Sled 475 20 565 15-17
    NG Push Ups BW 16-15-12
    Cable Lateral Raise 25 17 20 19
    Standing Calf Machine 200 11 220 10

    2:19pm-4:25pm
    Hip Thrust 405 12-12-11-10
    Seated Press 120 13-10-10
    Leg Extension 145 15-14-15
    Uni Sup Cable Row 60 16-13-11
    Lying Leg Curls 110 18 40 25 50 30
    Machine Chest Press 100 22-18-18
    Cable Overhead Tri Ext 25 16-14
    Abs
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  10. #310
    They're All Blue Wires dgcoats's Avatar
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    12/5-12/11

    250

    3:24pm-5:49pm
    Snatch Grip Deficit Deadlift 300 8 315 8 320 8 325 8
    CG Bench 175+40 Chains 12-11-10
    Overhead Squat 135 4 100 5-6
    Machine High Row 180 16-16 200 13
    Uni Walking Lunges 50 12-12-14
    Push Ups BW 22-18-14
    Cable Curls 25 20-19
    Seated Calf Machine 90 14-14

    2:11pm-4:23pm
    Hip Thrust 405 13-13-13-10
    Seated Press 135 10-10-9
    Leg Extension 145 17-17-19
    Uni Sup Cable Row 70 13-12-12
    Lying Leg Curls 70 25 80 25 90 21
    Machine Chest Press 115 19 130 16 145 12
    Cable Overhead Tri Ext 20 22-19
    Abs

    2:13pm-4:28pm
    Zercher Squat 275 9-1 LB Pause 3-3-3
    Incline DB Bench 75 15-13-10
    Pull Through 65 16-16-15
    NG Pulldown 150 13 Reg 13-13
    Leg Press Sled 565 20 655 12-12
    Machine Press 70 14 60 16-17
    DB Lateral Raise 20 15 17.5 16
    Standing Calf Machine 210 13 170 18
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  11. #311
    They're All Blue Wires dgcoats's Avatar
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    12/19-12/25

    253

    4:04pm-6:10pm
    LB Squat 430 4 375 4-4-4-4
    RDL 300 3-5-5-3
    Front Squat Pause 300 1 315 1-1
    Reverse Hyper BW 8 Red Band 8
    Seated Calf Machine 90 15 110 12
    Abs

    1:57pm-4:12pm
    Bench 285 4 Pause 255 4 Reg 4-4-4
    Pull Ups BW 5-5-5-5
    Incline DB Bench 90 5-6-6
    DB Incline Row 90 5 80 8
    Pin Z Press 105 6-6-6
    DB Preacher Curls 35 11-11

    2:39pm-3:39pm
    Deadlift 515 0 315 1-1-1
    DB Split Squat 50 5-5

    Mulligan week, gonna have a light week then back to strength block
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  12. #312
    They're All Blue Wires dgcoats's Avatar
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    12/26-1/1

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  13. #313
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    1/2-1/8

    256

    2:23pm-4:31pm
    LB Squat 395 5 340 5-5-5-5-5
    RDL 300 5-5-5 275 5
    Front Squat 280 3-3-3
    Reverse Hyper BW 10-15
    Seated Calf Machine 110 12-12
    Abs

    2:55pm-4:56pm
    Bench 265 5 235 5-5-5-5-5
    Pull Ups BW 5-5-5-5
    Incline DB Bench 90 6-6-6
    DB Incline Row 75 9-9
    Z Press 100 8-8-8
    DB Sup Curls 40 12-8 27.5 5

    2:19pm-4:29pm
    Deadlift 475 5 415 5-5-5-5
    HB Pin Squat 275 4 295 4-4 250 4
    Good Mornings 185 8-8 140 8
    DBSS Deficit 50 5-5
    Standing Calf Machine 115 20-20
    Abs

    3:30pm-5:23pm
    Press 175 5 150 5-5-5-5-5
    Sup Row 225 6-6-6-6
    CG Pause Bench 210 6-6-6
    Uni Sup Cable Pulldown 50 15 65 8
    Dips 25 7-5-5
    Lu Raises 15 12-12
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  14. #314
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    1/9-1/15

    256

    3:08pm-5:06pm
    LB Squat 430 4 375 4-4-4-4
    RDL 315 5-5-5 275 5
    Front Squat 280 4-4 315 2
    Reverse Hyper BW 12-16
    Seated Calf Machine 120 12 140 11
    Abs

    1:05pm-3:01pm
    Bench 285 4 255 4-4-4-4
    Pull Ups 25 3-3-3-3
    Incline DB Bench 95 5-5-5
    DB Incline Row 75 10-11
    Z Press 105 8-8-8
    DB Sup Curls 30 20-14

    4:15pm-6:11pm
    Deadlift 515 4 455 4-4-4
    HB Pin Squat 275 5-5 315 3-3
    Good Mornings 210 6 225 5-5
    DBSS Deficit 40 8-11
    Standing Calf Machine 110 22-21
    Abs

    5:32pm-7:24pm
    Press 190 4 165 4-4-4-4
    Sup Row 230 5-5 235 5-5
    CG Chain Bench 175+45 6 185+45 6 205+45 6
    Uni Sup Cable Pulldown 65 10-14
    Dips BW 11-10-9
    Lu Raises 15 13-13
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  15. #315
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    1/16-1/22

    255

    2:28pm-4:30pm
    LB Squat 465 3 410 3-3-3
    RDL 315 6-6 335 4-4
    Front Squat Pause 315 1 320 1 Reg 280 5
    Reverse Hyper BW 20-17
    Standing Calves BW Wtv
    Abs

    8:08pm-10:13pm
    Bench 305 3 275 3-3-3
    Pull Ups 25 3-3-3-4
    DB Pause Bench 100 5 110 4-4
    DB Incline Row 75 11-12
    Z Press 110 8-8-8
    DB Sup Curls 40 13-9

    5:24pm-7:22pm
    Deadlift 555 3 495 3-3
    LB Pin Squat 315 5-5-5 275 5
    Reverse Hyper BW 21-19
    DBSS Deficit 45 10-10
    Seated Calf Machine 140 12-11
    Abs

    5:25pm-7:35pm
    Press 205 3 180 3-3-3
    Sup Row 245 5-5 250 5-5
    Dips 25 8-8-6
    Uni Sup Cable Pulldown 70 12 55 15
    Chain Bench 185+45 10-10-10
    Lu Raises 12.5 18-16
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  16. #316
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    1/23-1/29

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    1/30-2/5

    260

    3:22pm-5:30pm
    Bench 275 5 245 5-5-5-5-5
    Pull Ups 10 5-5-5-5
    DB Pause Bench 100 7-6-6
    DB Incline Row 70 14-14
    Z Press 115 8 135 5-4
    DB Sup Curls 40 13-10

    5:32pm-7:48pm
    LB Squat 410 5 355 5-5-5-5-5
    RDL 335 4-4-4-4
    Front Squat 315 3-2-2
    Reverse Hyper Orange Band 13-13
    Standing Calf Machine 110 25-24
    Abs

    4:09pm-6:00pm
    Press 180 5 155 5-5-5-5-5
    Sup Row 250 5-5-5-5
    Dips 45 5-4-4
    Uni Sup Cable Pulldown 70 20 80 16
    Chain Bench 185+50 11-9-8
    Lu Raises 12.5 18

    4:35pm-6:46pm
    Deadlift 485 5 425 5-5-5-5-5
    LB Pin Squat 320 4-4-4-4
    Back Extension 25 15-15-12
    DBSS Deficit 50 7-
    Seated Calf Machine 140 13-11
    Abs
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  18. #318
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    2/6-2/12

    260

    4:05pm-6:03pm
    Bench 295 4 265 4-4-4-4
    Pull Ups BW 6-6-6-6
    DB Pause Bench 110 5-5-6
    DB Incline Row 70 15-15
    Z Press 115 9-9-8
    DB Sup Curls 40

    4:46pm-6:57pm
    LB Squat 445 4 390 4-4-4-4
    RDL 335 5-5-5-5
    Pause Front Squat 275 3 280 3 290 3
    Reverse Hyper 10 12-15
    Seated Calf Machine 140 12 90 21
    Abs

    4:01pm-6:05pm
    Press 195 4 170 4-4-4-4
    Sup Row 250 6-6-6 265 5
    Dips 50 5-5-5
    Uni Sup Cable Pulldown 65 15-13
    Chain Bench 185+50 13-8-9
    Lu Raises 12 20-17

    4:54pm-7:00pm
    Deadlift 525 4 465 4-4-4-4
    LB Pin Squat 335 3 340 3 345 3 365 4
    Back Extension 50 11-10-10
    DBSS Deficit 55 8-8
    Standing Calf Machine
    Abs
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  19. #319
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    2/13-2/19

    260

    6:45pm-8:50pm
    Bench 315 3 285 3-3-3
    Pull Ups 20 4-4-4 BW 6
    DB Pause Bench 110 7-6-5
    DB Incline Row 80 8-10
    Z Press 115 10 135 6-6
    DB Sup Curls 35 17-13

    5:50pm-7:47pm
    LB Squat 480 3 425 3-3-3
    RDL 335 6-6-6-6
    Pause Front Squat 315 1-1 R 3
    Reverse Hyper 15 10-10
    Seated Calf Machine 110 16-14
    Abs

    5:05pm-7:00pm
    Press 210 3 185 3-3-3
    Pendlay Row 275 4-4-4-7
    Uni Sup Cable Pulldown 72.5 10-10
    Random Push Ups
    Lu Raises 15 12-12

    4:42pm-6:47pm
    Deadlift 565 3 505 3-3-3
    LB Pin Squat 340 4 370 1 405 2-3
    Back Extension 50 12 75 8-8
    DBSS Deficit 75 5-7
    Standing Calf Machine 200 11-12
    Abs

    Dealing with some chest pain so cut out bench volume on press day. I have a deload this week so hopefully I'll be good to go for my final strength block. I was able to hit some decent prs this block so all in all I'm satisfied with progress.
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  20. #320
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    2/20-3/5

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  21. #321
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    3/6-3/12

    262

    3:41pm-6:02pm
    Bench 285 5 255 5-5-5-5-5
    Pull Ups BW 6-6-6-6
    DB Bench 110 9-7-6
    DB Incline Row 80 10-12
    Z Press 135 6-6-4
    DB Sup Curls 50 6-7

    3:28pm-5:40pm
    LB Squat 425 5 370 5-5-5-5-5
    RDL 340 4-4-4-4
    Front Squat 300 3-4 Pause 1
    Reverse Hyper 10 15 BW 25
    Seated Calf Machine 160 9-9
    Abs

    6:48pm-8:47pm
    Press 185 5 160 5-5-5-5-5
    Sup Row 265 5
    Cable Row 200 9 240 5 260 4
    Dips 50 5 35 7-7
    Uni Sup Cable Pulldown 80 18 90 12
    Chain Bench 175+50 13-10-9
    Lu Raises 12.5 15-15

    Had a weird few weeks of training, decided to cut my last strength block short and switch to a hypertrophy block for about 6 weeks. Gonna focus on shorter workout sessions and build some endurance/work capacity.
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  22. #322
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    3/13-3/19

    265

    4:40pm-6:31pm
    SG Deficit Deadlift 315 8-8-11
    Incline Bench 190 10-10-7 175 11
    BB Walking Lunges 100 10-12-12
    Isolateral Pulldown 200 13-13-13 180 15
    Overhead Tricep Extension 100 14-9
    Cable Curls 80 10 70 12
    Seated Calf Machine 110 15-14
    Carry

    2:43pm-4:32pm
    Hip Thrust 495 8-9-9
    Seated DB Press 70 10-9-9-8
    Seated Leg Curls 70 24 100 33
    NG Pulldown 180 10-10-11
    Leg Extension 100 20-22
    EZ Bar Skullcrusher 70 15-14
    DB Pec Fly 30 14 27.5 16
    Carry

    1:42pm-3:29pm
    Zercher Squat 315 8 275 8-9
    Hammer Bench 180 10 140 12 120 12
    Pull Through 100 15-15-15
    Inverted Row BW 13-13-14
    Incline DB Curls 25 16-13
    Cable Lateral Raise 30 12 20 15
    Standing Calf Machine
    Carry
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  23. #323
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    3/20-3/26

    264

    5:42pm-7:25pm
    SG Deficit Deadlift 405 5 365 7-7
    Incline Bench 190 13 175 13-12
    BB Walking Lunges 100 12-12-13
    Isolateral Pulldown 200 16-15 160 20
    Overhead Cable Uni Tricep Extension 15 20-23
    EZ Bar Cable Curls 50 20-22
    Seated Calf Machine 90 17 70 20
    Carry

    6:48pm-8:30pm
    Hip Thrust 495 7-8-10
    Seated DB Press 75 10-8-8
    Lying Leg Curls 110 22
    NG Pulldown 180 13 200 8-7
    Isolateral Leg Extension 90 14-12
    Incline DB Curls 30 13-12
    Incline DB Pec Fly 25 21-19
    Carry

    4:00pm-5:18pm
    (Was at brother's apartment gym so didn't really count reps/weight because equipment sucked)
    Leg Press
    Machine Bench
    Pull Through
    Supinated Pulldown
    Triceps
    Shoulders
    Calves
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  24. #324
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    3/27-4/2

    265

    2:56pm-4:38pm
    SG Deficit Deadlift 365 8-8-8
    Incline Bench 205 11 175 11-11
    BB Walking Lunges 80 15-15-15
    Sup Inverted Row BW 15-15-14
    TRX Triceps BW 12-12
    EZ Bar Cable Curls 30 25-19
    Standing Calf Raise BW 30-21
    Carry

    3:08pm-4:50pm
    Hip Thrust 405 13-14-14
    Seated DB Press 70 14-12-10
    Lying Leg Curls 110 20-13
    NG Pulldown 200 10-10-7
    Leg Extension 120 21 140 16
    EZ Bar Preacher Curls 60 13 50 15
    Pec Deck 70 23 80
    Carry

    4:38pm-6:05pm
    Zercher Squat 315 1 340 1 365 1 225 16
    Hammer Chest Press 115 19-13 95 15
    KB Swings 50 20-20-25
    Pro Inverted Row BW 15-15-16
    EZ Bar Skullcrusher 70 16-18
    Cable Lateral Raise 30 15 20 21
    Seated Calf Machine
    Carry
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  25. #325
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    4/3-4/9

    263

    5:46pm-7:27pm
    SG Deficit Deadlift 405 8 315 12 340 12
    Incline Bench 185 14 160 15-15
    KB Split Squat 30 10 35 10-10
    Sup Inverted Row BW 15-15-15
    TRX Triceps BW
    Uni Cable Curls 20
    Seated Calf Machine 50
    Carry

    12:44pm-2:26pm
    Hip Thrust 100 30-25-25
    Seated DB Press 80 11 65 15-13
    Lying Leg Curls 110 26
    NG Pulldown 180 15 160 16 140 19
    Leg Extension 120 23-20
    EZ Bar Preacher Curls 70 11-9
    Pec Deck 80 25 90 20
    Carry
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  26. #326
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    4/10-16

    262

    1:22pm-3:23pm
    Bench 325 1 290 3-3-3-3-3
    Pull Ups 5-6-6-6
    Slight Incline DB Bench 100 5-5-6
    Face Pull 30 20 50 15
    Seated Pause Press 140 7-7
    DB Hammer Curls 50 6 45 7

    9:49am-11:44am
    LB Squat 500 1 435 3-3-3-3
    Hex Deadlift 455 4-4-4-5
    Leg Press Machine 410 8 430 8 450 8
    Lying Leg Curls 140 10 150 10
    Calves
    Abs

    1:59pm-3:55pm
    Press 225 1 195 3-3-3-3-3
    Standing DB Row 95 8 100 8-8-8
    Feet Up Bench 240 5 225 6-6
    Kneeling Uni Pulldown 100 15 120 13
    Push Up Handles BW 8-10
    Uni Cable Tri Ext 30 15-15

    10:23am-12:16pm
    Deadlift 590 1 520 3-3-3-3
    HB Pause Squat 315 4-4-4-4
    Uni KB RDL 50 8-8-8
    Leg Extension 200 10 220 10
    Calves
    Abs


    Didn't get start time
    Air Bike 20 Mins 6.5 miles
    Y Raise 7.5 20 10 20
    Wrist Stuff
    Mobility

    Cut hypertrophy block short and decided to focus on driving singles/low rep stuff for my primary lifts.
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  27. #327
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    4/17-4/23

    262

    2:50pm-4:44pm
    Bench 335 1 300 2-2-2-2-2
    Chin Ups BW 6-6-6-6
    Slight Incline DB Bench 100 6-6-7
    Uni Face Pull 20 15 30 12
    Pause Press 140 8-8
    DB Hammer Curls 40 11-8

    9:51am-11:42pm
    LB Squat 515 1 455 1 P 405 1-1-1-1
    Hex Deadlift 495 3-3-3-4
    Leg Press Sled 655 8 745 8 835 8
    Lying Leg Curls 160 10 170 10
    Calves
    Abs

    1:42pm-3:30pm
    Press 230 1 200 2-2-2-2-2
    Standing DB Row 110 7-7-7-6
    Feet Up Bench 225 8-8-8
    Kneeling Uni Pulldown 130 13
    Straight Arm Pulldown 100 16
    Push Up Handles BW 12-10
    Uni Cable Tri Ext 30

    10:48am-12:40pm
    Deadlift 610 1 545 1 495 1-1-1-1
    HB Pause Squat 315 1 365 1 405 1 LB Pause 455 1
    KB Swings 70 12-15-15
    Leg Extension 220 10 240 10
    Calves
    Abs

    5:18pm-6:08pm
    Air Bike 15 Mins 5 Miles
    Walk/Run 6 Mins
    Y Raise 10 16-20
    Wrist Stuff
    Mobility
    Last edited by dgcoats; 04-30-2022 at 02:39 PM.
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  28. #328
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    4/24-4/30

    261

    3:26pm-5:20pm
    Bench 315 1-1-1 Pause 275 3
    Chin Ups BW 5-3-3-3-6
    Slight Incline DB Bench 110 5-5-5
    TRX Face Pull BW 12-15
    Seated Press 135 10-11
    DB Hammer Curls 35 16 40 9

    3:48pm-5:39pm
    LB Squat 480 1-1-1 420 3
    DB RDL 110 8-8-8-8
    Leg Press Sled 835 5 925 5 1015 5
    Yoga Ball Leg Curls BW 15-15
    Seated Calf Machine 90 20 110 18
    Abs

    2:04pm-3:41pm
    Press 210 1-1-1 Pause 175 3
    Standing DB Row 110 8-8-8-8
    Feet Up Bench 230 7-7-7
    Straight Arm Pulldown 85 10 70 15
    Push Up Handles BW 12-12
    Uni Cable Tri Ext 30 14-14

    Didn't get start time
    Random Conditioning
    Core Stuff
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  29. #329
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    5/1-5/7

    262

    3:17pm-5:07pm
    Bench 295 5 255 5-5-5-5-5
    Chin Ups BW 7-6-6-6
    Seated Press 140 8-8-8
    TRX Face Pull BW 12-12
    Decline Push Up BW 12-11
    DB Hammer Curls 40 11-9

    1:55pm-3:53pm
    LB Squat 445 5 375 5-5-5-5 P 315 5
    Deficit SLDL 315 3-3 RDL 6-7
    Leg Press Sled 795 7 800 7 835 8
    Isolateral Ham Curl 75 10-10
    Standing Calf Machine 120 15 160 13
    Abs

    3:34pm-5:25pm
    Press 195 5 160 5-5-5-5-5
    Incline Row 90 8-7-7-7
    Pause Bench 225 5-5-6
    Straight Arm Pulldown 72.5 17 100 8
    NG Push Up BW 14-12
    DB Skullcrusher 50 6 45

    3:36pm-5:36pm
    Deadlift 525 5 450 5-5-5-1 405 5
    Hack Squat 370 1 410 4-4-6
    Reverse Hyper BW 20 17.5 10-10
    Leg Extension 260 7-8
    Calves
    Abs
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  30. #330
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    5/8-5/14

    263

    1:39pm-3:35pm
    Bench 300 5 260 5-5-5-5-5
    Chin Ups BW 26 reps (total not one set)
    Seated Press 145 7-7-7
    Face Pull 70 16-13
    Decline Push Up BW 16-10
    DB Hammer Curls 35 16-12

    2:34pm-4:34pm
    LB Squat 455 5 P 365 3-3-4 335 4-4
    Deficit RDL 315 7-7 335 5-5
    Uni Leg Press Sled 385 6-6-6
    Isolateral Ham Curl 75 11-12
    Calves
    Abs
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