FEB 29 DE BP

DE BP – 8x3x185 + 80lbs chain three grips
5 Board Press – 315×3, 335×3, 365×1 + 80lbs chain
Tricep Ext to forehead – 3×10-15 left chains on
Chest Supported Row – 5×5-12
Seated Dumbell Press – 3×12-15
Face Pulls – 2×12

FEB 28 DE SQ/DL

warmp up – sled dragging 5 trips lower
DE Box SQ
up to 8x2x335 w 80lbs chain
Deadlifts
1x1x225
add Metal Deadlifter straps down
2x1x315
straps up
2x1x405
1x2x555
G/H Raise – 5×6-12
Weighted Abs on G/H Bench – 4×8-15

FEB 26 ME BP

Med pin lockouts 315×3, 365×2, 405×1, 455×1, missed 495
High pin lockouts 495×1, missed 545
Tricep Ext Machine 4×10
Tricep Press Downs 4×10
Rear Delts on Pec Deck 4×10
Side Lateral Machine 4×10
Cable Upright Rows 4×10
Chest Supported Row Machine 4×10
Seated Alt. Cable Curls 4×10

FEB 24 ME SQ/DL

Regular GMs 315×5, 365 2×5
Pull Throughs 4×10 (low cable machine w/light band)
Hip Abduction Machine 4×10
Donkey Calf Raise 3×15
Pull Down Abs – 4×10
Leg Raises – 3×10

FEB 23 DE BP

Warm up shoulders and triceps w/ bands
Bench Press 225 8×3 w/chains 3 different grips
Smith Machine Close Grip Bench Press 225×5, 275×5, 315×5
Chest Supported Rows (Hammer Strength Machine) 3×10, 1×5
Chest Supported Row (Cybex Machine w/ external shoulder rotation) 3×10
Lat Pulls 3×10
Superset
Hammer Curls 3×8
DB Shrugs 3×10
Wrist Roller Machine 3×10