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Starting off Saturday with a 1:20 steady state rower.

Incline hammer strength 3pps and a 25 - 7/5 Prone hamstring curl- 130x4 110x8 Flex leverage leg extension 225x9/7 Lat pulldown 220x6 200x8 Flex overhead press 185x6/4 Flex chest supported row 225x7/6 V bar Tricep pushdown Full stack 150x14/11 Ez bar bicep...

Weighted pullups 45lbsx6 25lbsx 9 Bodymasters OHP with gym pin 250+25 on gym pin 10 Life fitness lateral raise 140x7 Standing hamstring curls 70lbsx 8/6 Bodymasters leg extension full stack 250x6 220x8 Bodymasters pronated grip row Full stack 250x7/6 Life fitness Cable...

OHP standing barbell 195x4 Rackable ez curl bar curls 110x6 90x9 Seated dumbbell OHP 100’sx6 DB hammer curls 55’sx5 50’sx6 Long lever plank 20 sec holds x 2 Bodymasters OHP Full stack 250x7 Atlantis lateral raise 135x7 Full stack prime grip tricep extensions 150x9/8...

Bigger and stronger everything for the most part man. I used to do all the bodybuilding stuff.. drop sets, cluster sets, burnout sets. Weekly volume per muscle group was 20+ sets a week. I was just spinning my wheels getting nowhere. Size stayed stagnant, strength wouldn’t budge. I dropped...

Nebula leg press 7ppsx7 6ppsx 10 AFS leg press mid stance 6ppsx7/5 Pannata RDL 6ppsx8/6 Nautilus hip thrust 7pps 8/6 Body masters leg extension Full stack 250x6 220x 8 Flex hamtractor 270x7/6m 45 min steady state rower

I have a 3x per week frequency for all Muscle groups, adding extra volume leads to some pretty significant diminishing returns. Been seeing exponentially more progress when I dropped session volume and added more weekly frequency. Not against it, just not for me.

Great for neutral grip pulling

Bench 255x8/6 Kabuki bar seal row 245x6/4 Dumbbell incline press 120’sx6 110’sx8 Flex leverage chest supported row 245x7/6 Flex leverage chest press 315x10 Hammer strength high row 4pps-6 3pps-10 35 min interval rower

Yeah, start Sundays early doing programming for my clients then get going by 9:30am.

Starting off Sunday with 1:20 steady state rower. Have a great day guys

Starting off Saturday with 1:20 min steady state rower

Hammer strength incline 4ppsx 4 3pps x 8 Prone hamstring curls 130x4 110x8 Flex OHP 205x3 (overshot it) 175x7 Rogers lat pulldown 2 pps and a 25x 7/6 Bodymasters leg extension 250x7/6 Pronated grip tricep push down 150x8/6 Bodymasters upper back row 220x8/6 Life...

I could, but I’d get 20. I don’t want to do sets of 20 to start my lift.

Weighted pullups 45x6 25x8 Body masters OHP Full stack plus 25 with gympin 275x 10 Life fitness seated lateral raise 140x8 Flex Standing hamstring curl 80x6/5 Body masters leg extension Full stack 250x7/6 Hammer strength high row 3ppsx9/8 Life fitness pec fly 235x8/6...

Standing barbell OHP 185x6 Rackable ez bar curls 95x8 85x9 Standing ab wheel rollout 8/7 Body masters seated OHP Full stack 250x8/7 DB hammer curl 50’sx7/5 Atlantis lateral raise 135x6 105x10 Copenhagen plank 2 sets 30 sec holds Mag grip tricep push down Full stack...

7 plates per side. So 45x14 is 630lbs.

Legs pendulum squat 3pps and a 25x6 3ppsx8 AFS leg press 7ppsx 4 6ppsx7 Pannata RDL- 6pps and a 25x6/4 Nautilus hip thrust 7ppsx8/7 Life fitness leg extension Full stack 250x7/5 Flex ham-tractor 255x8/6 45 min steady state rower

Yeah, hammer strength machines have easier leverages for me (easier to start, hard at finish). Most other pieces I use have the opposite leverage, hardest at bottom easiest at top.

On the high row 4 plates per side