Thursday, October 31, 2019

2 rounds:
15 Tube External Rotation 
15 Band Pull Apart 
10 Single-Arm Dumbbell Pullover (5)
10 Standing Behind the Back Scaption (5)

3 rounds:
All exercises at a tempo of 4-1-1-1
8 Tempo Pec Deck (90-100-100)
8 Tempo Supinated Pulldown (120-140-140)
8 Tempo Flex Cable Row (140-160-160)
8 Tempo Front Raise (thumbs up) (55-55-55)
8 Tempo Nautilus Multi-Triceps (100-120-120)
(rest 1:00 between rounds) 

Barbell Curl 
8(45-65-85-105-125)

5 rounds:
8 Tempo Hammer Strength Preacher Curl (60-60-60-60-60)
8 Tempo Flex Seated Dip (330-330-330-330-330)
(no rest between rounds) 

 

Tuesday, October 29, 2019

2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
10 Supine Scaption (2.5)
15 Band Face Pull

Hammer Strength Wide Chest 
8(90-140-180)

Bench Press
5(135-185-225) 1(225-275) 5(300)

Sling Shot Bench Press
5(275) 1(315) 2(345-355)

Standing Press 
5(95-135) 1(155) 5(185)

Weighted Dip on Nautilus Multi-Exercise Machine
5(0-120-120-120)

Nautilus Multi-Triceps 
8(100-110-120-130)

Hammer Strength DY Row 
5(180-410-410-320)

 

Sunday, October 27, 2019

Back Squat 
1(100kg-120kg-140kg-160kg-140kg) 3(120kg) 5(100kg) 

Tempo Nautilus AB (;04 ecc)
20(140)

Tempo 45 Degree Back Extension (:04 ecc)
1x20

 

Saturday, October 26, 2019

2 rounds:
10 Prone Incline Front Raise (5)
10 Prone Incline Lateral Raise (5)
10 Supine Scaption (2.5)
10 Plate Circles (10) (both directions)

Bench Press
8(135) 5(185-225)

Close Grip Bench Press 
3(275-275-275)

EZ Bar Front Raise 
8(65-65-65)

Bent Dumbbell Row 
8(80) 12(100) 8(90)

Nautilus Plate Load Pullover 
5(250-250)

Flex Leverage Plate Load Row 
5(230-230)

Nautilus Multi-Biceps 
12(100-100-100)

Tube Overhead Circles 
2x8 (both direction)

 

Thursday, October 24, 2019

2 rounds:
10 Tube External Rotation 
15 Band Pull Apart 
10 Single-Arm Dumbbell Pullover (5)
10 Standing Behind the Back Scaption (5)

3 rounds:
All exercises on a Tempo of 4-1-1-1
8 Tempo Pec Deck (80-90-90)
8 Tempo Nautilus Supinated Pulldown (110-130-130) 
8 Tempo Flex Cable Row (130-150-150)
8 Tempo Front Raise Thumbs Up (45-45-45)
8 Tempo Nautilus Multi-Triceps (80-100-110)
(rest 1:00 between rounds)

Barbell Curl 
8(75-95-115)

9-12-15
Hammer Strength Preacher Curl (70-60-50)
Flex Seated Dip (330-315-300)
(rest 1:00 between rounds)

Tempo Nautilus AB (:04 ecc)
15(140)

 

Tuesday, October 22, 2019


2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
10 Supine Scaption (2.5)
10 Band Face Pull

Hammer Strength Wide Chest 
8(90-140-180)
 
Bench Press 
5(135-185-225) 1(275) 5(285)

Sling Shot Bench Press
5(275) 1(315) 2(335-335)

Shoulder Press 
5(95-135-175)

Weighted Dip on Nautilus Multi-Exercise Machine
5(100-100-100)

Single-Arm Hammer Strength DY Row
5(180-360-360-270)



 

Sunday, October 20, 2019

Friday 10/18/19 
Gold's Gym, Venice, CA

Flex Leverage Incline Press
10(70-90-90)

Hammer Strength Incline Press
10(90-140-180)

Star Trac Plate Loaded Chest Press
10(90-140-180)

Hammer Strength Seated Dip 
10(140-160-160)

Nautilus Nitro Pec Fly 
10(125-125-125)

Single-Arm Hammer Strength Row
10(180-270-360)

Hammer Strength Wide Pulldown 
10(90-140-180)

Standing Shrug 
10(180-270-360-270-180)

Precore Overhead Triceps Ext
10(50-60-70)

Flex Fitness Bisolator
15(100) 12(110) 10(120)

__________________________________________________

 Sunday 10/20/19

Back Squat 
3(60kg-80kg-100kg-120kg-140kg-120kg-100kg-80kg-60kg)

Tempo Nautilus AB (:04 ecc)
20(130)


Tempo 45 Degree Back Ext (:04)
20(bwt) 

 

Tuesday, October 15, 2019

Bench Press
8(135-185) 5(185-225) 3(225-245-265) 2(265-285) 1(285-305)

Sling Shot Bench Press
2(275-295-315-315-315)

12-10-8
Tempo 70 Degree Shoulder (:04 ecc) (80-90-100)
Tempo Hammer Strength Shoulder Press (:04 ecc) (90-110-130)
(rest :30 between rounds)

12-10-8
Tempo Pec Deck (:04 ecc) (80-90-90)
Tempo Hammer Strength Wide Chest (:04 ecc) (140-160-1800
(rest :30 between rounds)
 


12-10-8
Tempo Nautilus Multi-Triceps (:04 ecc) (80-90-100)
Tempo Flex Fitness Seated Dip (:04 ecc) (270-270-270) 
(rest :30 between rounds) 

12-10-8
Tempo Hammer Strength Preacher Curl (:04 ecc) (50-50-50)
(rest 1:00 between sets)

 

Sunday, October 13, 2019

Back Squat 
5(60kg-80kg-100kg-120kg-100kg-80kg-60kg)



Saturday, October 12, 2019

Close Grip Bench Press
5(135-185-225-245-265)

Nautilus Plate Load Pullover 
8(100-150-250)

Weighted Dip on Nautilus Multi-Exercise Machine
5(0-60-70-80-90-100)

Single-Arm Hammer Strength Low Row
8(180-270-360)

Barbell Curl
8(65-85-105)

12-10-8
Nautilus Multi-Triceps (100-110-120)
Nautilus Multi-Biceps (100-100-100)

Tempo Hammer Strength Wide Chest (:04 etc) 
10(180) 8(180) 6(180)



Thursday, October 10, 2019

Single-Arm Hammer Strength DY Row 
8(180-270-320-360)

Single-Arm Hammer Strength Front Pulldown
8(180-230) 6(270)

Flex Fitness Cable Row 
15(160) 12(170) 10(180) 8(190)

Nautilus BTN Pulldown 
15(110) 12(120) 10(130) 8(140)

10-12-14-16
Nautilus Rowing Torso (50-50-50-50)
Hammer Strength Standing Shrug (180-180-180-180)

 

Wednesday, October 9, 2019

Bench Press
8(135) 5(185) 3(225)

Sling Shot Bench Press
1(275-315-315-315)

All Exercises on Tempo of :04 Eccentric

Tempo Bench Press
8(135-175-190-200)

Tempo Pec Deck 
8(90-100-110)

Tempo Flex Fitness Seated Dip 
8(330-330-330-330)

Tempo Hammer Strength Shoulder Press
8(90-90-90)

Tempo Alternating Front & Side Raise 
8(15-15-15) (each exercise)

Tempo Nautilus Multi Triceps 
8(100-100-100)

Tempo Nautilus 70 Degree Shoulder
8(100-100-100)

 


Sunday, October 6, 2019

Back Squat 
5(60kg-80kg-100kg-80kg-60kg)

Tempo Nautilus AB (:04 ecc)
20(120)

 

Saturday, October 5, 2019

Tempo Hammer Strength Wide Chest (:04 etc)
8(90-140-180-180-180)

Close Grip Bench Press
5(135-185-205-230)

Nautilus Plate Loaded Pullover 
8(100-150-225)

Weighted Dip on Nautilus Multi-Exercise Machine
5(0-50-60-70-80)

Barbell Curl
8(65-85-105)

4 rounds:
Single-Arm Multi Biceps (80-90-100-110)
Single-Arm Multi-Triceps (80-90-100-110)

Nautilus 70 Degree Shoulder 
10(100-100-100)


Thursday, October 3, 2019

Hammer Strength Single-Arm Front Pulldown 
8(140-180-230-270)

Hammer Strength Single-Arm DY Row 
8(180-270-360)

Nautilus BTN Pulldown
15(100) 12(110) 10(120) 8(130)

Flex Fitness Cable Row
15(150) 12(160) 10(170) 8(180)

10-12-14-16
Nautilus Rowing Torso (50)
Hammer Strength Standing Shrug (180)

Tuesday, October 1, 2019

Bench Press
8(135) 5(185) 3(225)

Sling Shot Bench Press 
1(275-305-305)

All exercises at a Tempo of :04 Eccentric

Tempo Bench Press 
8(135-175-190-200)

Tempo Dumbbell Fly 
8(50-55-60)

Tempo Flex Fitness Seated Dip 
8(240-270-300-330)

Tempo Dumbbell Shoulder Press
8(50-55-60)

Tempo Alternating Front & Side Lateral Raise 
8(15-15-15) (each exercise)

Tempo Nautilus Multi-Triceps 
8(70-80-90-100)