1/26 ME Upper

Dumbbell incline press, 3 sets for max reps
  125s x 15
  125s x 12
  125s x 10


Lat pulldown, wide grip
 220 x 8 x 4 close grip
 200 x 8 x 4 wide grip

Face pulls
  100 x 12 x 4

Seated dumbbell cleanse
  25s x 20 x 3

Hammer curls
  45s x 15 x 2

1/25 ME Lower

Front squat, belt & sleeves
  135 x 5 x 2
  225 x 2
  275 x 1
  315 x 1
  365 x 1
  405 x 1
  435 miss

Barbell row
  245 x 8 x 8

Weighted 45 degree back extension
  100 x 12 x 6

Ukrainian deadlift
  125 x 20 x 2

Reverse hyper
  360 x 15 x 4

Standing band crunch
  average band x 15 x 4

1/24 DE Upper

Dumbbell bench
  90s x 6 x 8

Rope tricep pressdown
  70 x 15 x 4

Lat pulldown, single arm
  90 x 12 x 4

Dumbbell front raise
  15s x 20 x 2
Dumbbell side raise
  15s x 20 x 2
Dumbbell rear delt raise
  15s x 20 x 2

1/22 DE Lower

Pause Squats (Walked out, reverse small band) (Week 2 80%)
  425 x 2 x 10

Speed pulls, sumo + 200 lbs band tension
  315 x 1 x 10

Iso leg press
   100 x 15 x 4 each leg

Pull-thru
  80 x 15 x 4

Reverse Hyper
  270 x 20 x 3

Decline sit ups x 20 x 3

1/20 ME Upper

Ultra-Wide Grip Bench, 6 rep max
  135 x 10
  225 x 6
  275 x 6
  315 x 6
  345 x 6 (10 lb PR)
  365 x 6 (30 lb PR)

Dumbbell incline press
  110s x 12 x 5

Standing dumbbell overhead tricep extension
  110 x 15 x 6

Lat pulldown, underhand grip
  200 x 12 x 6

Face pull
  80 x 20 x 4

Dumbbell hammer curl
  45s x 15 x 3

1/18 ME Lower

3" Deficit Deadlift, stiff bar
  135 x 5
  245 x 3
  335 x 2
  445 x 1
  535 x 1
  585 x 1
  625 x 1 (20 lb PR)

Leg Press
  540 x 8 x 6

T-bar rows
  225 x 8 x 6

Ukranian deadlifts
  125 x 20 x 2

Reverse Hyper
  450 x 12 x 4

Land mine twist
  25 x 12 x 4

1/17 DE Upper

Speed bench vs mini bands

  185 x 3 x 9

Bench press 

  235 x 20 close grip

  235 x 20 ultra wide grip

Incline French press

  105 x 10 x 5

Band press down 

  Doubled mini x 20 x 3

Wide grip lay pull down 

  165 x 12 x 4

Dumbbell shrugs 

  95 x 20 x 5

Reverse grip curls

  55 x 20 x 3

1/15 DE Lower

Pause Squats (Walked out, reverse small band) (Week 1 75%)
  395 x 2 x 12

Speed pulls, sumo + 200 lbs band tension
  315 x 1 x 10

Split squat
   50 x 10 x 4 each leg

GHR
  25 x 10 x 4

Reverse Hyper
  410 x 20 x 3

Decline sit ups x 20 x 3

1/13 ME Upper

Bench Press w/ Slingshot
  135 x 10
  225 x 5
  275 x 3
  315 x 1
  365 x 1
  add slingshot
  405 x 1
  455 x 1
  485 x 1
  505 miss (previous PR 500)

Ultra wide grip cambered bar bench
  225 x 10
  245 x 10
  265 x 10
  275 x 10

Tate press
  70 x 8 x 8

Hammer iso chest supported row
  160 x 8 x 6 each arm

Front Plate Raise
  45 x 15 x 3

Rear delts on pec deck
  90 x 25 x 3

Hammer curls
  30 x 20 x 3

1/11 ME Lower

Safety Squat Bar, Concentric Box Squat off Pins (Sit on box, good-morning off pins then stand up)
  65 x 5
  155 x 3
  245 x 1
  335 x 1
  385 x 1
  425 x 1

Leg Press
  450 x 10 x 6

Low Pulley Row
  200 x 10 x 6

Reverse Hyper
  450 x 12 x 4

Standing band crunch x 20 x 4

1/10 DE Upper

Speed bench w/ fat bar + doubled mini bands
  185 x 3 x 9

Decline dumbbell press
  85s x 20 x 2

Skull crusher
  85 x 12
  105 x 10
  125 x 8 x 3

Band tricep pressdown
  doubled monster mini band x 15 x 4

Lat pulldown, medium grip
  165 x 12
  185 x 10
  205 x 8 x 3

Dumbbell shrugs
  95s x 20 x 5

Shoulder rehab circuit done w/ 15 lb dumbbells
  front raise  20 x 2
  side raise 20 x 2
  bent over rear delt raise 20 x 2

Wrist curls 20 x 3

1/8 DE Lower

Speed squats w/ safety bar vs average bands (week 3, 60%) - no belt
  335 x 2 x 6
  375 x 2
 
Rack pulls vs. quadded monster mini bands
  315 x 3 x 10

Ukranian Deadlifts
  100 x 20 x 2

Band leg curls
  small band x 20 x 3

Reverse Hyper
  270 x 20 x 3

Strait-leg sit-ups 20 x 2

1/6 ME Upper

Bench Press, 315 for max reps
Worked up to 315 x 13 (4-rep PR, previous best was 9 reps)

Incline Dumbbell press, dumbbells touching through entire movement
50s x 12
60s x 10
70s x 8 x 3

Overhead Tricep Extension w/ rope
60 x 15 x 6

Lat pulldown, close v-grip
160 x 12
180 x 10
200 x 8 x 3

Dumbbell side delt raise
30s x 12
35s x 10
40s x 8 x 3

Band Pull-apart for rear delts, 3 second eccentric
monster mini band x 25 x 3

Hammer curl
40s x 15 x 3

1/4/16 ME Lower

Squat vs. average bands + 120 lbs chain
  add bands
  65 x 5
  155 x 5
  245 x 3
  add chains
  245 x 1
  355 x 1
  add briefs
  445 x 2
  495 x 2
  555 x 2

Sumo stiff-leg deadlift
  275 x 12
  325 x 10
  365 x 8 x 3

Dumbbell row
  85 x 12
  95 x 10
  105 x 8 x 3

Standing band crunch, average band x 20 x 3

1/3 DE Upper

Speed bench off pins + doubled mini bands
  185 x 3 x 9

Incline dumbbell press
  85 x 20 x 2

Skull crusher
  75 x 12
  95 x 10
  115 x 8 x 3

Single arm rope press-down
  30 x 15 x 5 each arm

Lat Pulldown, underhand grip
  140 x 12
  160 x 10
  180 x 8 x 3

Dumbbell shrugs
  95s x 25 x 4

Shoulder prehab circuit, 15 lb dumbbells
  dumbbell front raise x 20 x 2
  dumbbell side raise x 20 x 2
  bent-over rear delt raise x 20 x 2

Zottman curls
  25s x 12 x 3
 

1/1 DE Lower

Safety Bar Speed Squats + average bands, week 2 (55%) (beltless)
  295 x 2 x 10

Rack pulls vs. quadded super mini bands
  315 x 3 x 8

Backward sled drag, 200 feet
  4 plates x 3 trips

Pull-thrus
  80 x 15 x 3

Spread-eagle sit-ups x 15 x 3

12/30 ME Upper

Incline Press, 3 RM
  45 x 10
  135 x 5
  185 x 3
  225 x 3
  275 x 3
  305 x 3
  315 x 2, fail

Floor press
  245 x 6
  245 + 1 set chains x 6
  245 + 2 sets chains x 6
  245 x 3 sets chains x 6
  245 x 4 sets chains x 6

Tate Press
  45 x 12
  55 x 10
  65 x 8 x 3

Dumbbell military press
  60 x 12 x 5

Rear delts on pec deck
  60 x 25 x 3

Strait arm pull down
  80 x 12 x 5

12/28 ME Lower

Bow Bar Good Morning vs. Average Bands, 3 RM
  55 x 10
  145 x 5
  195 x 5
  235 x 5
  285 x 5
  325 x 3
  355 x 3
  375 x 3

Front Squat (beltless)
  155 x 12
  205 x 10
  245 x 8 x 3

Plate loaded t-bar row, wide grip
  3 plates x 12
  3 plates + quarter x 10
  4 plates x 8 x 3

Iso standing leg curl
 60 x 15 x 5 each leg

Reverse Hyper
  450 x 12 x 4

Kneeling high pully crunch
  90 x 12 x 4