APRIL 15 – Extra Workout

Super Set
CSR – 90×10, 135×8, 180×8, 90×10
Kelso Shrugs – 90×10, 135×10, 180×8, 90×10
Super Set
Pulldowns – 105x4x10
Pulldown Shrugs – 105x4x10
Rear Delt Machine – 100×10, 120×10, 140×10, 160×10
Flye Machine – 110×10, 120×10, 130x2x10
Preacher Curl Machine – 95×15, 100×15, 120×15, 130×15
Standing Calf Raise – 400x4x15

APRIL 12 – ME BP

4 Board Press (ring finger on rings)
45×5
95×5
135×5
185×3
225×3
275×3
315×3 <-- add boards 365x3 405x2 385x3 (missed 3/4 the way up) Lying DB Tricep Ext. - 10x100 Seated Football Bar Shoulder Press 45x10 95x10 135x10 185x3 Super Set
Shoulder Horn – 15x2x10
Pulldowns
60×10
148x3x10
Hub – 45x4x5 sec. static holds per hand
Hammer Curls – 20x2x20

APRIL 09 – DE BP

Rotator Complex
DE Floor Press w/3 boards
225x3x3
245x3x3
275x2x3
275×1
295×1
5 Board Press (comp grip)
315×5
405x2x3
Power Shrug Shrugs – 180x3x20
Plate Pinch Grips – 25lbs plates x2 10 sec. holds ea. hand
Hammer Curls – 20x2x15
DB Obliques – 60x3x15

APRIL 07 – DE SQ/DL

GHR sit-ups w/medicine ball – 25x3x10
DE SQ w/2 sets of blue bands
165x3x2
215x3x2
DL
245×3 <-- Metal Deadlifter w/straps down 335x2 445x1 <--double overhand grip up to here 535x1 <-- hook grip from here on | add belt 655x1 <-- straps up Rack Pulls Above Knee - 785x5 PR <-- straps and belt Super Set
GHR (feet wide) – 3×12
Pulldown Abs – 50x3x20
Super Set
Grip Machine
45×10 ea. hand
70x2x10 ea. hand
Seated Calf Raises – 115x3x20

APRIL 05 – ME SQ/DL

55×5 <-- Metal Pro Briefs 145x5 255x5 345x3 455x2 545x1 <-- Add Metal Ace w/straps down & belt 655x1 <-- Forgot belt on this set, but still easy 760x1 <-- (full gear) Straps up, belt, & knee wraps 910x1 <-- Double rev. blue band box squat | full gear 680x2 <-- Straps up, belt, GHR - 3x10 Pulldown Abs - 50x3x20 Seated Calf Raises - 135x3x20 I found the groove in the Ace Squatter tonight and all the weights felt easy. The Ace was a good choice for me.