5/9/2026 Back 1. Unilateral Cable Lat Pulldown — 2 Sets x 7 to 10 Reps 2. Chest Supported Cable Pullover — 2 Sets x 7 to 10 Reps 3. Front Facing Cuffed Low Lat Cable Pullover — 2 Sets x 7 to 10 Reps 4. Unilateral Cable Low Row — 2 Sets x 7 to 10 Reps 5. Dual Pully Lying Lateral Raise — 2 Sets x 7 to 10 Reps 6. Cuffed Cable Front Raise — 2 Sets x 7 to 10 Reps 7. Cuffed Cable Biceps Curl — 2 Sets x 7 to 10 Reps 5/10/2026 Biceps Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl -   5 sets of 20 reps with 25 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength Triceps – 1. KB Extensions - 3 sets of 15 reps -w 35 pds. 2. Cable pushdowns – 3 sets of 15 reps -40 pounds. 3. DB extensions – 3 sets of 15 reps – 20 pounds 4. Close grip bp with 75 pounds – 3 sets of 12 reps. 5/11/2026 Assault bike – 20 minutes for 130 bpm max Shoulders: Chest – 1. 1.Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set w. 75 for 35 reps. 2. Hammer strength – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 4. KBs squats – 3 sets, 35, 40 and 45 pounds for 6 reps. 5. 3 sets rope crunches with 60 pounds. 6. KB pullovers – 3 Sets 15 reps with 35 ds, super setter with 10 kb flyes -3 sets Finisher - Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch. 5/12/2026 1. Deadlifts - 3 sets with 145,and last set with 105 for 25 reps. 2. Lat pulldowns – 5 sets – 15 reps – 20 pounds. 3. Pullups - 7 sets for 10 reps.[1] 4. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 6. Assault bike– 40 minutes – 95 bpm [1]

5/8/2026 The Friday Chest, Triceps & Core - great pump and muscle connection. Sore today. Chest Focus *Barbell Bench Press: 4 Sets | 6-10 Reps - 135 pds *Incline Dumbbell Press: 4 Sets | 8-12 Reps - 40 pd dbs • Dumbbell Flys: 3 Sets | 10-15 Reps - 22.5 pd kbs • Decline Barbell Press: 3 Sets | 8-12 Reps - 135 pds • Cable Crossover: 3 Sets | 12-15 Reps - set to “D” at 20 pds. Triceps Burnout • Rope Triceps Pushdown: 3 Sets | 10-15 Reps - 45 pds. • Overhead DB Extension: 3 Sets | 10-15 Reps - EZ Cull - 45 pds. Core Finisher • Crunches: 3 Sets | 15-20 Reps - rope - 55 pds. • Leg Raises: 3 Sets | 12-15 Reps.

Everyone’s got that one exercise that they reluctantly do because even though it sucks it’s got THAT HIGH of a return on investment. I call this “eating your broccoli”… For me, that’s lunges. They suck to do… I always get sore as hell doing them. And they don’t even allow for a ln ego boost from doing them with a decent weight! But, because of how effective they are, I do them… What’s your “broccoli”???

I did the kettlebell man maker complex today: https://www.youtube.com/shorts/IoQgUMwGV48 Pushup to Renegade Row R Pushup to Renegade Row L Double clean to Thruster. I did 10 of those with 16 kg bells and my finisher was: 10 pushups 20 goblet squats (1 bell) on the slant board 10 double half snatches 1 minute static double kettlebell overhead hold

4/30/2026 1. Deadlifts145,and last set with 105 for 25 reps. 2. Lat pulldowns – 5 sets – 15 reps – 20 pounds. 3. Pullups - 7 sets for 10 reps.[1] 4. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 5. Spinner bike – 60 minutes – 90 bpm. 6. Assault bike– 40 minutes – 95 bpm [1]