444 ENTRIES · SINCE AUG 25

HISTORY

OCT 24 · SESSION B15 SETS

01Prone Y Raise15 @ 2.5 LB/HAND

02Bicep Curl10 @ 25 LB/HAND

03Pallof Press12 / 12 @ 35–40 LB

04Tricep Pushdown12 / 12 @ 60 LB

05Seated Row Machine8 / 8 / 8 @ 130 LB

06Lat Pulldown8 / 8 / 8 @ 130 LB

07Straight-Arm Dumbbell Pullback8 / 8 / 8 @ 12.5–15 LB/HAND

OCT 19 · SESSION A16 SETS

01Assisted Pull-Up6 / 7 / 7 @ 20 LB ASSIST

02Seated Dumbbell Shoulder Press8 / 8 / 8 @ 30–35 LB/HAND

03Smith Machine Hip Thrust8 / 8 / 8 @ 160–180 LB

04Prone Leg Curl12 / 12 @ 115 LB

05Leg Press8 / 8 / 8 @ 235–280 LB

06Side-Lying External Rotation15 / 15 @ 7.5 LB/HAND

OCT 16 · SESSION C12 SETS

01Incline Chest Press10 / 10 / 10 / 10 @ 70 LB

02Single-Arm Row10 / 10 / 10 / 10 @ 55 LB/HAND

03Split Squat10 / 10 / 10 / 10 @ 55 LB/HAND

OCT 15 · SESSION B19 SETS

01Prone Y Raise15 / 15 @ 2.5 LB/HAND

02Pallof Press14 / 15 / 15 @ 35 LB

03Bicep Curl10 / 10 / 10 @ 20 LB/HAND

04Tricep Pushdown15 / 15 / 15 @ 60 LB

05Seated Row Machine10 / 10 / 10 / 10 @ 125 LB

06Lat Pulldown10 / 10 / 10 / 10 @ 125 LB

OCT 12 · SESSION A20 SETS

01Half-Kneeling Cable Press10 / 10 / 10 @ 30 LB

02Smith Machine Hip Thrust10 / 10 / 10 @ 140 LB

03Assisted Pull-Up8 / 8 / 8 @ 30 LB ASSIST

04Bench Press9 / 9 / 10 / 10 @ 90–110 LB

05Prone Leg Curl15 / 15 / 15 @ 110 LB

06Leg Press10 / 10 / 10 / 10 @ 250 LB

OCT 9 · SESSION C20 SETS

01Weighted Dead Hang25 / 30 / 30 SEC @ 10 LB

02Dumbbell Serratus Punch15 / 15 @ 10 LB/HAND

03Suitcase Carry40 / 40 / 40 STEPS @ 70 LB/HAND

04Incline Chest Press10 / 10 / 10 / 10 @ 70 LB

05Single-Arm Row10 / 10 / 10 / 10 @ 55 LB/HAND

06Split Squat10 / 10 / 10 / 10 @ 55 LB/HAND

OCT 7 · SESSION B19 SETS

01Prone Y Raise15 / 15 @ 2.5 LB/HAND

02Pallof Press15 / 15 / 15 @ 35 LB

03Tricep Pushdown15 / 14 / 14 @ 55 LB

04Bicep Curl10 / 10 / 10 @ 20 LB/HAND

05Seated Row Machine10 / 10 / 10 / 10 @ 120 LB

06Lat Pulldown10 / 10 / 10 / 10 @ 120 LB

OCT 6 · SESSION A27 SETS

01Side-Lying External Rotation15 / 15 @ 5 LB/HAND

02Smith Machine Hip Thrust10 / 10 / 10 / 10 @ 90–140 LB

03Seated Dumbbell Shoulder Press10 / 10 / 10 / 10 @ 35 LB/HAND

04Farmer Carry40 / 40 / 40 @ 70 LB

05Assisted Pull-Up8 / 8 / 8 @ 35 LB ASSIST

06Bench Press10 / 10 / 10 / 10 @ 100 LB

07Prone Leg Curl15 / 15 / 15 @ 105 LB

08Leg Press10 / 10 / 10 / 10 @ 230 LB

OCT 2 · SESSION C20 SETS

01Weighted Dead Hang30 / 25 / 30 SEC @ 5–10 LB

02Dumbbell Serratus Punch15 / 15 @ 10 LB/HAND

03Suitcase Carry40 / 40 / 40 STEPS @ 65 LB/HAND

04Incline Chest Press10 / 10 / 10 / 10 @ 60 LB

05Single-Arm Row10 / 10 / 10 / 10 @ 50 LB/HAND

06Split Squat10 / 10 / 10 / 10 @ 50 LB/HAND

OCT 1 · SESSION B19 SETS

01Prone Y Raise15 / 15 @ 2.5 LB/HAND

02Pallof Press15 / 15 / 15 @ 35 LB

03Bicep Curl10 / 10 / 10 @ 20 LB/HAND

04Tricep Pushdown12 / 15 / 15 @ 60 LB

05Seated Row Machine10 / 10 / 11 / 10 @ 115 LB

06Lat Pulldown9 / 10 / 10 / 10 @ 120 LB

SEP 30 · SESSION A24 SETS

01Side-Lying External Rotation15 / 15 @ 7.5 LB/HAND

02Farmer Carry70 / 70 / 40 @ 50 LB

03Dumbbell Hip Thrust10 / 10 / 10 / 10 @ 50 LB

04Seated Dumbbell Shoulder Press10 / 10 / 10 / 10 @ 30 LB/HAND

05Goblet Squat15 / 15 / 15 / 15 @ 50 LB

06Chest-Supported Dumbbell Row15 / 15 / 15 @ 35 LB/HAND

07Dumbbell Bench Press15 / 15 / 15 / 15 @ 35 LB/HAND

SEP 26 · SESSION B2 SETS

01Prone Y Raise15 / 15

SEP 25 · SESSION B17 SETS

01Pallof Press15 / 15 / 15 @ 35 LB

02Tricep Pushdown11 / 13 / 15 @ 60 LB

03Bicep Curl10 / 10 / 12 @ 20 LB/HAND

04Seated Row Machine10 / 10 / 10 / 10 @ 110 LB

05Lat Pulldown10 / 10 / 10 / 10 @ 115 LB

SEP 22 · SESSION A27 SETS

01Side-Lying External Rotation15 / 15 @ 5 LB/HAND

02Farmer Carry45 / 45 / 45 @ 65 LB

03Dumbbell Hip Thrust10 / 10 / 10 / 10 @ 50–90 LB

04Seated Dumbbell Shoulder Press10 / 10 / 10 / 15 @ 20–25 LB/HAND

05Prone Leg Curl13 / 15 / 15 @ 105 LB

06Assisted Pull-Up6 / 8 / 8 @ 35 LB ASSIST

07Bench Press10 / 10 / 10 / 10 @ 90 LB

08Leg Press10 / 10 / 10 / 10 @ 220 LB

SEP 17 · SESSION C14 SETS

01Dumbbell Serratus Punch15 / 15 @ 10 LB/HAND

02Suitcase Carry40 / 40 / 40 STEPS @ 60 LB/HAND

03Incline Chest Press10 / 15 / 15 @ 60 LB

04Single-Arm Row15 / 15 / 15 @ 45 LB/HAND

05Split Squat15 / 15 / 15 @ 45 LB/HAND

SEP 16 · SESSION B15 SETS

01Pallof Press15 / 15 / 15 @ 35 LB

02Tricep Pushdown13 / 14 / 15 @ 60 LB

03Bicep Curl14 / 15 / 15 @ 20 LB/HAND

04Seated Row Machine15 / 15 / 15 @ 100 LB

05Lat Pulldown15 / 15 / 15 @ 105 LB

SEP 14 · SESSION A18 SETS

01Farmer Carry40 / 40 / 40 @ 60 LB

02Dumbbell Hip Thrust15 / 15 / 15 @ 60 LB

03Seated Dumbbell Shoulder Press15 / 15 / 15 @ 20 LB/HAND

04Bench Press15 / 15 / 15 @ 80 LB

05Seated Leg Curl15 / 15 / 15 @ 80 LB

06Leg Press15 / 15 / 15 @ 200 LB

SEP 11 · SESSION C13 SETS

01Dumbbell Serratus Punch15 @ 10 LB/HAND

02Suitcase Carry40 / 40 / 40 STEPS @ 60 LB/HAND

03Single-Arm Row15 / 15 / 15 @ 40–45 LB/HAND

04Split Squat15 / 15 / 15 @ 40 LB/HAND

05Incline Chest Press15 / 15 / 15 @ 50 LB

SEP 10 · SESSION B17 SETS

01Prone Y Raise15 / 15 @ 2.5 LB/HAND

02Pallof Press15 / 15 / 15 @ 35 LB

03Bicep Curl9 / 7 / 15 @ 20 LB/HAND

04Tricep Pushdown15 / 15 / 15 @ 55 LB

05Seated Row Machine14 / 15 / 15 @ 100 LB

06Lat Pulldown15 / 15 / 15 @ 105 LB

SEP 8 · SESSION A20 SETS

01Side-Lying External Rotation15 / 15 @ 5 LB/HAND

02Farmer Carry50 / 50 / 50 @ 55 LB

03Dumbbell Hip Thrust15 / 15 / 15 @ 55–60 LB

04Seated Dumbbell Shoulder Press15 / 15 / 15 @ 20 LB/HAND

05Bench Press13 / 15 / 15 @ 75 LB

06Seated Leg Curl14 / 15 / 15 @ 90–100 LB

07Leg Press15 / 15 / 15 @ 180–190 LB

SEP 2 · SESSION C12 SETS

01Suitcase Carry40 / 40 / 40 STEPS @ 55–60 LB/HAND

02Incline Chest Press15 / 13 / 15 @ 50 LB

03Split Squat15 / 15 / 15 @ 40 LB/HAND

04Single-Arm Row15 / 15 / 15 @ 40 LB/HAND

SEP 1 · SESSION B15 SETS

01Bicep Curl10 / 10 / 12 @ 25 LB/HAND

02Pallof Press15 / 15 / 15 @ 25–35 LB

03Tricep Pushdown15 / 15 / 15 @ 50 LB

04Seated Row Machine12 / 13 / 15 @ 100 LB

05Lat Pulldown14 / 15 / 15 @ 100–110 LB

AUG 31 · SESSION A18 SETS

01Farmer Carry50 / 50 / 50 @ 50 LB

02Dumbbell Hip Thrust15 / 15 / 15 @ 45 LB

03Seated Dumbbell Shoulder Press15 / 15 / 15 @ 20 LB/HAND

04Bench Press15 / 15 / 15 @ 70 LB

05Leg Press15 / 15 / 15 @ 110–160 LB

06Seated Leg Curl15 / 15 / 15 @ 90 LB

AUG 28 · SESSION C12 SETS

01Suitcase Carry20 / 20 / 20 STEPS @ 45–55 LB/HAND

02Incline Chest Press13 / 12 / 12 @ 40–50 LB

03Single-Arm Row12 / 12 / 12 @ 35–40 LB/HAND

04Split Squat12 / 12 / 12 @ 35 LB/HAND

AUG 26 · SESSION B15 SETS

01Pallof Press12 / 12 / 11 @ 15–25 LB

02Bicep Curl8 / 8 / 8 @ 30 LB/HAND

03Tricep Pushdown12 / 12 / 12 @ 50–55 LB

04Seated Row Machine12 / 12 / 12 @ 85.5–100.5 LB

05Lat Pulldown12 / 13 / 13 @ 100 LB

AUG 25 · SESSION A18 SETS

01Hip Abduction8 / 8 / 8 @ 90 LB

02Farmer Carry4 / 4 / 4 @ 50 LB

03Shoulder Press Machine11 / 8 / 8 @ 30 LB

04Chest Press Machine12 / 8 / 8 @ 50–90 LB

05Seated Leg Curl8 / 9 / 8 @ 80–95 LB

06Leg Press15 / 8 / 8 @ 90–120 LB