5 4 ME Lower Deload Week 2

Hack squat
  90 x 25 x 2

45 degree back extension
  bw x 25 x 2

Leg extension
  115 x 25 x 2

Seated leg curl
  120 x 25 x 2

Low pulley upright row
  75 x 25 x 2

Abductor
  95 x 25 x 2

Adductor
  95 x 25 x 2

Incline Sit-up
  bw x 25 x 2

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11 2 ME Lower

Cambered Bar Good Morning, 3 RM
  65 x 5
  155 x 5
  245 x 3
  295 x 3
  335 x 3
  385 x 3
  425 x 3

Hack Squat
  320 x 8 x 5

Sled drag 200 feet
  205 x 6 trips

Seated Pullover Machine
  160 x 12 x 5

Band Leg Curl
  Super Mini x 20 x 5

Bench leg raises
  bw x 20 x 5


*daily bicep therapy,  3 times daily
  dumbbell curl
   5 x 50 x 1

 dumbbel wrist rotation
  5 x 50 x 1

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5 6 ME Upper Deload Week 2

Deload Week 2

Dumbbell press
  80 x 25 x 2

Pec Deck
  100 x 25 x 2

One arm seated dumbbell tricep extension
  35 x 25 x 2

Close-grip lat pulldown
  130 x 25 x 2

Dumbbell lateral raise
  20 x 25 x 2

Blast strap face pull
  25 x 2

Hammer curl
  35 x 25 x 2

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8 14 Circa Max Week 2

Circa Max, week 2 (work up to 80% of top set from week 1, briefs only)

Box squat + strong & average bands (350 lbs tension)
  65 x 3
  155 x 2
  add briefs
  245 x 2
  335 x 1
  425 x 1
  455 x 1


Reverse Hyper
  360 x 15
  410 x 15 x 4

Sled drags 200 ft
  4 plates x 3 trips forward
  3 plates x 3 trips backwards

One-arm seated row
  60 x 15 x 3

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12 2 ME Upper

Bow bar press

  55 x 10
  145 x 5
  195 x 5
  235 x 3
  285 x 1
  325 x 1
  375 x 1
  405 x 1
  425 miss
  

Close grip floor press

  255 x 5

  255 + 1 set chains x 5
  255 x 2 sets chains x 5
  255 x 3 sets chains x 5
  255 x 4 sets chains x 5

Tricep pressdown, supra bar attachment
  100 X 12 X 5

Pec deck fly
  160 x 12 x 5

Low pulley row, multi grip handle

  200 X 12 X 6 (2 sets at each grip)

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 12 x 3

Dumbbell preacher curl

  20 X 12 X 3

Dumbbell hammer curl
  35 x 12 x 3

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5 3 DE Upper deload week 2

Incline dumbbell press
  80 x 25 x 2

Rope press down
  70 x 25 x 2

Lat pulldown (wide, palms in)
  130 x 25 x 2

Front barbell raise overhead
  30 x 25 x 2

Reverse grip EZ bar curl
  45 x 25 x 2

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10 2 DE Lower

Speed squat, SS bar + average bands, parallel box
  245 x 2 x 12

GHR
  bw x 12 x 5

Leg Extension
  180 x 12 x 5

Pullover machine
  120 x 20 x 5

Band Good morning
  average band x 20 x 5

Seated calf raise
  140 x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

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Milo’s Kitchen Recalls 2 Dog Treats

Milo’s Kitchen Recalls 2 Dog Treats

Milos Kitchen recalls 2 dog treats, click the link above to read the article.

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8 2 DE Upper

Decided to switch to chains for the next few weeks to rest my shoulders.

Speed bench + 2 sets of chain
  205 + chains x 3 x 9

Decline dumbbell press
  85 x 20 x 2

Dumbbell tricep overhead
  95 x 15 x 3
superset w/ Preacher curl
  75 x 15 x 3

Rope pressdown
  60 x 15 x 3
superset w/ Incline dumbbell curl
  35 x 15 x 3

Dumbbell shrugs
  120 x 15 x 3
superset w/ front plate raise
  45 x 15 x 3

Underhand grip lat pulldown
  150 x 15 x 3

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