New program provided by coach

Upper Push Power
Bench 3x6 (8RPE) @
DB SP 3x8 (8RPE) @
Push ups 3xAMRAP @
Dips 3xAMRAP @
DB flat bench 5x12 @
Rope pushdowns 5x12 @

Pull hyper 2
Cable rows 3x10 @
Close grip lat pulldowns 3x10 @
Chin ups 3xAMRAP @
Incline DB Shrugs 4x10 @
BB shrugs 4x10 @
Close grip push ups 3xAMRAP @
Rope push downs 2x10 @
Rope push down 1xFailure @

Pull hyper
DB rows 3x10 (8RPE) @
Pull ups 3xAMRAP @
S/S Lat Pulldowns 4x8 Into Lat Pull Throughs 4x20 @
Cable Rows 4x10 @
Hammer curls 3x8 @
Preacher curls 3x10 @

Lower body hyper
FS 3x8 (8RPE) @
DB RDL 3x10 @
DB Step-Ups 4x12 @
Bulgarian split squats 4x10 @
Sumo DL Squats 3x12 @
Side planks 4x30 seconds
Tuck up hold ankles touches 3x50

Lower body power
FS 4x4 (8RPE) @
Hack squats 3x8 @
Hip thrusts 4x8 @
Reverse lunge 4x10 @
Hyper extensions 3x10 @
Dead bugs 4xNearFailure

Goals are to gain size while not getting fat that’s all I care about right now

9/11/20
168.2 lbs- Upper Push Power
Bench 3x6 (8RPE) @195
45x5
95x5
135x5
155x3
185x8
**195x6
205x4 too easy
225x5 difficult
205x6 x2

DB SP 3x8 (8RPE) @55
55x8 x3

Push ups 3xAMRAP @26/20/18 (30s rest)
Dips 3xAMRAP @28/18/22 (30s rest)

DB flat bench 5x12 @50
50x10 X5

Rope pushdowns 5x12 @Nope

9/12/20
168.6 lbs- Cardio 2miles @17:47

9/13/20
167.8 lbs- Pull hyper
DB rows 3x10 (8RPE) @60
60x10 x3

Pull ups 3xAMRAP @10
10 x2
8

S/S Lat Pulldowns 4x8 Into Lat Pull Throughs 4x15 @140/42.5
120x10/ 42.5x12
120x8/ 35x15 x3
140x6 x2 (LP only)

Cable Rows 4x10 @120
120x10 x4

Hammer curls 3x8 @35
35x10 x2

Preacher curls 3x10 @15’s
25’s x8 x3

Eating 3350-3450 calories per day give or take 100 is a nice balance but it is a lot of food. I’m at 168 lbs almost to the tee maintaining only doing 1-2 miles running per week. Goal is 175 lbs minimum on this bulk and bench 275x3 and close grip bench 185x5.

9/14/20
168.2 lbs- Lower body hyper
DB Step-Ups 4x12 @15
20x10 x4

FS 3x8 (8RPE) @115
115x8 x3

DB RDL 3x10 @25
25x10 x4

Bulgarian split squats 4x10 @25
25x10 x4

Sumo DB Squats 3x12 @60
55x10 x3

Abs

9/16/20
168.8 lbs- Upper Push Power
Bench 3x6 (8RPE) @205
45x20
95x5
135x5
155x3
185x5
205x6 x3

DB SP 3x8 (8RPE) @55
50x6
60x8 x3

Push ups 3xAMRAP @30/20/18- 30s rest
Dips 3xAMRAP @28/20/18

DB flat bench 5x12 @50
50x10 x3
60x10 x2

Rope pushdowns 5x12 @50
50x10 x4

Abs;
Decline leg raises 3x10
Cable crunches 3x10 @57.5

9/17/20
169.2 lbs- Pull power
Cable rows 3x10 @140
120x10 x2
140x8 x2

Close grip lat pulldowns 3x10 @120
120x10 x3

Pull ups 3xAMRAP @10/10/10
DB Shrugs 4x10 @60
60x10 x2
65x10
75x10 x1

BB shrugs 4x10 @205
205x10 x4

Close grip push ups 3xAMRAP @15/12/12

Rope push downs 2x10 @42.5
42.5x10 x3

Dips -10/10/10

9/21/20
168.0 lbs- Pull hyper
DB rows 3x10 (8RPE) @60
70x8 x3

Pull ups 3xAMRAP @10
10/9/9

S/S Lat Pulldowns 4x8 @120
120x8 x4

Lat Pull Throughs 4x15
42.5x15 x4

Cable Rows 4x10 @120
120x10 x4

Preacher curls 3x8-10 @25’s
25x8 x3

Hammer curls 3x8 @35

9/22/20
168.6 lbs- Lower body hyper
DB Step-Ups 4x10 @15
15x10
20x10 x3

FS 3x8 (8RPE) @115
115x8
125x8 x2

DB RDL 3x10 @25
25x10 x4

Bulgarian split squats 4x10 @25
25x10 x2
30x10 x2

Sumo DB Squats 3x12 @60
60x12 x3

Abs

9/24/20
167.8 lbs- Pull power
Cable rows 3x10 @140
140x10 x3

Close grip lat pulldowns 3x10 @120
120x10 x3

Pull ups 3xAMRAP @10/10/10
10/10/8

DB Shrugs 4x10 @60
80x10 x4

BB shrugs 4x10 @205
205x10
215x10 x3

Close grip push ups 3xAMRAP @15/12/12

French press 3x10
70x8 x3

Rope push downs 3x10 @42.5
65x10 x3

9/26/20
168.2 lbs- Upper Push Power
Bench 3x6 (8RPE) @205
45x15
95x6
135x5
155x5
185x3
195x6 x1
205x6 x3

DB SP 3x8 (8RPE) @60
60x8 x1
65x8 x2

Cable cross overs 3x10 @25
25x10 x3

Dips 3xAMRAP @28/20/18
30/20/20

DB flat bench 5x10 @60
50x10 x1

Rope pushdowns 5x10 @50

9/27/20
167.8 lbs- Lower body power
FS 4x4 (8RPE) @135
45x8
95x5
115x3
135x3
155x4
145x4 x3

Hack squats 3x8
180x8 x4

Hip thrusts 4x8 @135
135x10 x4

Bulgarian split squats 4x10 @30
30x10 x3
35x10 x1

Hyper extensions 3x10 @50
20x10 x2
50x8 x2

Abs 2 exercises

9/28/20
167.0 lbs- Pull hyper
DB rows 3x10 (8RPE) @60
70x10 x3

Pull ups 3xAMRAP @10
12/12/10

Lat Pulldowns 4x8 @120
120x10
140x8 x3

Lat Pull Throughs 4x10
50x10 x4

Cable Rows 4x10 @120
120x10 x2
140x8 x2

Preacher curls 3x8-10 @25’s
25x6 x3 left wrist felt like snap city so shaved few reps off

curls 3x8 @35
40x8 x3

September conclusion
Start weight: 166.6 @3311 calories/ 2 mile run
End weight: 167.9 @3489 calories/ 2 mile run

Stayed the same calories for the majority of the month. Only plan to increase calories once strength levels out. If I get stronger in a given week keep the calories the same. This way I can extend the bulk out as long as possible. Plan is to hit 175 lbs minimum and 180 maximum. Right now eating roughly 3500 calories it’s a lot of food. Any calories added to the plan from here on out will have to be low volume foods. Easy to eat

10/7/20
170.4 lbs- Lower body power
FS 4x4 (8RPE) @145
45x3
95x3
115x3
135x3
145x4
155x4 x4

Hack squats 3x8 @180
180x8 x2
200x8
230x6 x2

Hip thrusts 4x8 @135
DB RDL
30x10 x4

Leg curls 4x8 @110
110x8 x4

Bulgarian split squats 4x10 @35
35x10 x3

Abs 2 exercises

10/7/20
- Changed my meal plan up this week and my weight shot up. I think I was under estimating my ground beef last few weeks eating my burgers. I was supposed to have 8 oz per day and it was more like 7 oz total. I always get messed up measuring cooked meat and cooked pasta. Right now I’m supposed to eat 7 oz ground beef and 5 oz uncooked pasta. The ground beef I get from costco and I do 7 oz cooked and I double up the pasta so I do 10 oz cooked pasta. Is that standard?
- Body is getting used to this workout plan which is good and I’ve been killing it consistency wise. I feel back like I was in 2014 super motivated and driven to look a certain way. I have my boy coaching me the one that helped me looked my best years ago. He wants me to hit 180 lbs on the bulk as a minimum.

Right now @170 lbs

10/8/20
169.6 lbs- Pull power
Cable rows 3x10 @140
140x10 x3

Close grip lat pulldowns 3x10 @140
140x10 x1
160x8 x3

Pull ups 3xAMRAP @10/10/10
10/10/10

DB Shrugs 4x10 @90
90x10 x4

BB shrugs 4x10 @225
225x10 x1
245x8 x3 (geared up)

French press 3x10 @70’s
Too sore tris

V-Bar push downs 3x10 @65
Too sore tris

HS Duel Row 3x10 @100’s
90x10 x2
100x10 x2

10/10/20
169.8 lbs- Upper Push Power
Bench 3x6 (8RPE) @205
135x3
165x3
185x3
205x5
225x4 x3
225x3

DB SP 3x8 (8RPE) @70 (7/7)
70x8 x3

DB flat bench 4x6 @90
90x6 x3

Rope pushdowns 4x8 @57.5 (6/6)
57.5x7 x2

Cable cross overs 3x10 @30 (10/8/7)
Not enough time

Dips 3xAMRAP @25 (15/15/15)
15/15/15

10/12/20
170.0 lbs- Pull hyper
DB rows 3x10 (8RPE) @80
80x10 x3

Pull ups 3xAMRAP @12 (12/12/10)
12/12/12

S/S Lat Pulldowns 4x8 @140
160x8 x3
160x7

Cable St8 Bar Pull Throughs 4x10 @50
50x10 x2
50x8
42.5x10

Cable Rows 4x10 @120
120x10 x3

Shrugs
80x10 x4

Not enough CP here.

Love to see this former S&F stalwart back at it, recovered from the Corona, and posting noodz once again.

You retired the use of CP lol

Not stalling here bro vintage EV making a comeback

10/13/20
171.0 lbs- Lower body hyper

- Stiff neck did my first warm up for FS with 45 and hurt too much use this day to get a pump with whatever doesn’t hurt


DB curls 30x10 x3
Preacher curls 25s x10 x3
Hammer curls 35x8 x3
Cable flys 25x10 x3
Lateral raises 30x15 x3
Dips 25x10 x3
Rope push downs 50x10 x3
Abs 1 ex

10/14/20
170.4 lbs- Lower body hyper
FS 3x8 (8RPE) @135
45x5
95x5
135x8 x3

DB Step-Ups 4x10 @20
20x10
25x10 x3

DB RDL 3x10 @30
30x10 x3

Bulgarian split squats 4x10 @35
35x10 x4

Hack Squats 3x10 @140
140x10 x1

Abs 2 exercises
Leg raises 3x10
Bent over crunches on cables 3x10 @57.5

Stairs 10.0 speed burnt 141 calories @10 mins

10/15/20
171.0 lbs- Pull power
Close grip lat pulldowns 3x10 @160 (8/8/8)
160x8 x3
140x8/ 120x8

Cable rows 3x10 @140
160x10 x3

Pull ups 3xAMRAP @10/10/10
10/10/10

HS pull machine 4x6 @270
270x6 x4

Shrugs 4x10
225x10 x4

Curls 3x10
30x10 x2
35x10 x2

Preacher curls
25’sx10 x4