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TUESDAY 4/23/2024: LEGS DE-LOAD BARBELL SQUAT: 3 sets of 8 at 225 lbs BULGARIAN SPLIT SQUATS: 2 sets of 10 per side at 80 lbs DUMBBELL STEP-UPS: 3 sets of 8 per side at 60 lbs COPPENHAGEN PLANKS: 2 sets of 5 per side;' change with Cossack squats STANDING CALF RAISES: 2 sets of 10 with toes in...

MONDAY 4/22/2024: UPPER BODY DE-LOAD De-load week has commenced. Shit was this needed. DUMBBELL BENCH PRESS: 3 sets of 8 at 80 lbs; up this next time CABLE CROSSOVER: 2 sets of 10 at 25 lbs DUMBBELL SHOULDER PRESS: 3 sets of 8 at 45 lbs DUMBBELL LATERAL RAISES: 2 sets of 10 at 20 lbs CLOSE...

FRIDAY 4/12/2024: ARMS Had to miss the cardio again. CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 90 lbs, 12-15 at 60 lbs; up these SPIDER CURL: 3 sets of 8-12 at 40 lbs, 4-6 at 50 lbs, 12-15 at 35 lbs; up these SKULL CRUSHER: 2 sets of 8-10 at 45 lbs HAMMER CURL: 2 sets of 8-10...

THURSDAY 4/18/2023: SHOULDERS, CORE, AND YOGA MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs FACE-PULL: 3 sets of 12 at 70 lbs DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs; up this SUPER SET SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 25 lbs and 40 lbs...

WEDNESDAY 4/17/2024: BACK AND HIIT T-BAR ROW: 3 sets of 8-12 at 220 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs; mind form ZEUS ROWS: 3 sets of 10-12 at 50 lbs ONE ARM PULL-DOWN: 2 sets of 5 per side at 95 lbs; up this SUPER SET INVERTED ROWS + STRAIGHT...

TUESDAY 4/15/2024: LEGS Gains were made but my lackluster performance on the deadlift made me decide on a deload next week. TRAP BAR DEADLIFT: 3 sets of 8-12 at 370 lbs, 4-6 at 430 lbs, 12-15 at 250 lbs; MIND FORM DUMBBELL LUNGES: 3 sets of 5 per side at 90 lbs; mind form before upping...

MONDAY 4/15/2024: CHEST AND CORE DUMBBELL BENCH PRESS: 3 sets of 8-12 at 100 lbs, 4-6 at 105 lbs, 12-15 at 75 lbs; up the last set and mind form CABLE CROSSOVERS: 3 sets of 12 at 40 lbs DUMBBELL PULL-OVER: 3 sets of 15 at 70 lbs; up this SVEND PRESS: 2 sets of 10 at 20 lbs; mind form SUPER SET...

FRIDAY 4/12/2024: ARMS Had to miss the cardio. CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 90 lbs, 12-15 at 60 lbs; may up these SPIDER CURL: 3 sets of 8-12 at 40 lbs, 4-6 at 50 lbs, 12-15 at 35 lbs SKULL CRUSHER: 2 sets of 8-10 at 45 lbs HAMMER CURL: 2 sets of 8-10 at 45 lbs...

THURSDAY 4/11/2023: SHOULDERS, CORE, AND YOGA MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs FACE-PULL: 3 sets of 12 at 70 lbs DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs SUPER SET SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 25 lbs and 40 lbs...

WEDNESDAY 4/10/2024: BACK AND HIIT T-BAR ROW: 3 sets of 8-12 at 220 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs; mind form ZEUS ROWS: 3 sets of 10-12 at 50 lbs ONE ARM PULL-DOWN: 2 sets of 5 per side at 95 lbs SUPER SET INVERTED ROWS + STRAIGHT ARM...

TUESDAY 4/9/2024: LEGS TRAP BAR DEADLIFT: 3 sets of 8-12 at 370 lbs, 4-6 at 430 lbs, 12-15 at 250 lbs; MIND FORM DUMBBELL LUNGES: 3 sets of 5 per side at 90 lbs; mind form before upping PULL-THROUGH: 3 sets of 8-10 at 135 lbs; up this HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 110 lbs...

MONDAY 4/8/2024: CHEST AND CORE Thank you everyone for the birthday wishes! DUMBBELL BENCH PRESS: 3 sets of 8-12 at 95 lbs, 4-6 at 100 lbs, 12-15 at 75 lbs; up the first two CABLE CROSSOVERS: 3 sets of 12 at 40 lbs DUMBBELL PULL-OVER: 3 sets of 15 at 70 lbs SVEND PRESS: 2 sets of 10 at 20 lbs...

No workout Friday, I was SHOT

THURSDAY 4/4/2023: SHOULDERS, CORE, AND YOGA MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs FACE-PULL: 3 sets of 12 at 60 lbs DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs SUPER SET SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 25 lbs and 40 lbs LANDMINE...

WEDNESDAY 4/3/2024: BACK AND HIIT T-BAR ROW: 3 sets of 8-12 at 220 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs; mind form ZEUS ROWS: 3 sets of 10-12 at 50 lbs ONE ARM PULL-DOWN: 2 sets of 5 per side at 90 lbs SUPER SET INVERTED ROWS + STRAIGHT ARM...

TUESDAY 4/2/2024: LEGS TRAP BAR DEADLIFT: 3 sets of 8-12 at 370 lbs, 4-6 at 430 lbs, 12-15 at 250 lbs; MIND FORM DUMBBELL LUNGES: 3 sets of 5 per side at 90 lbs; mind form before upping PULL-THROUGH: 3 sets of 8-10 at 135 lbs HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 110 lbs BRIDGE CURL: 2...

MONDAY 4/1/2024: CHEST AND CORE DUMBBELL BENCH PRESS: 3 sets of 8-12 at 95 lbs, 4-6 at 100 lbs, 12-15 at 75 lbs CABLE CROSSOVERS: 3 sets of 12 at 40 lbs DUMBBELL PULL-OVER: 3 sets of 15 at 65 lbs; up this SVEND PRESS: 2 sets of 10 at 20 lbs; mind form SUPER SET CHEST DIPS + PUSH-UPS: 2 sets to...

APRIL 2024: Hero Mode Goals of this month are to finally make it to 210 lbs again, and see if I can hit a 450 lb deadlift again. MONDAY CHEST: -Dumbbell Bench Press (3 x 8-12, 4-6, 12-15) -Cable Crossovers (3 x 12) -Dumbbell Pullover (3 x 15) -Svend Press (2 x 10) -SUPER SET: Chest Dips +...

THURSDAY 3/28/2024: SHOULDERS AND YOGA FACE-PULL: 3 sets of 12 at 60 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular CABLE W RAISES: 2 sets of 12 at 50 lbs with a 2 second hold CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs DUMBBELL LATERAL...

WEDNESDAY 3/27/2024: BACK REVERSE GRIP PULL-DOWN: 3 sets of 12 at 155 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 60 lbs with 2 second hold; up this T-BAR ROW: 2 sets of 20 at 155 lbs SEATED CABLE ROW: 2 sets of 12 at 65...