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04/16 - Tue - Topshelf Squat: 45x6 130x3 165x2 190 Add 46 Super Centurion, straps down 215x2 Straps Up 235x2 Old Titanium Wraps 247.5x2 260x2 New Titanium Wraps 275x1 285x2 Deadlift: 165x3 195x2 210x2 225x2 235x2 245x2

That's the hottie that wrote the article, and many other solid pieces of work.

04/15 - Mon - Office Pulldown supine wide, chest press Bench Press: Neutral grip. 315x2 355, 385 410x3, PR 385x3 370x3 Pulldown - 175x8(3) - Chest Press - 175x8(3) Rope Curl - 90, 110, 130(3) x8 - Lat Raise - 15x8(5) Con. Curl - 30x8(3)

04/13 - Sat Bench Press: 175x6 Add Ram 207.5x6, PR 220x4, PR Sub Ram, Close Grip, index fingers about 3/4 inch into knurling 162.5x4, PR for 4, did 165x5 in past...will load 167.5-170 next week SSB Squat: In red Inzer Hardcore 202.5x5 Deadlift: Red Inzer Hardcore, will give the Velocity a...

04/11 - Thu Had to be quick, so just went for a touch in the new shirt, close grip and Ram will be done Sat. Bench Press: 157.5x5 162.5x4 170 Add 50 - F6 185x3 - 2 Board 185x3 - 1.5 Board 195x2 - 1 Board 205 - .5 Board 212.5, touch, super easy break in, added belt here.

04/09 - Tue - Topshelf Deadlift: 205x3 212.5x3 217.5x3(2) Squat: 75x5 125x3 150x2 175, 205 Add - 46 Super Cent 230x2 Add Titanium Wraps 245, 255, 265, 275x2

04/08 - Mon - Office Pulldowns and Chest Press Bench Press: Pinky just inside ring, final neutral grip placement. 365x3 385x3 405x3 365x3(2) Pulldown - 130, 145, 160, 175x8, pinky off foam, supine - Chest Press -130, 145, 160, 175x8 Rope Curl - 90, 110, 130, 140, 150, 130 x8 - Cable Tri -...

04/04 - Thu - Office Bench - 205x5(3) Chest Press, Pulldown (wide supine), Rope Curls, Dip, Lat Raise 04/06 - Sat Bench Press: 175x5 SSB Squat: Red HC. 197.5x6 210x5 Deadlift: Red HC, straps down. 245(7)

04/03 - Wed - Office Goblet squats - 20, 25, 30, 35, 40, 45, 50 RDL - 155x6(4) Leg Press -220, 250, 265(3) x8

03/29 - Fri - Office Rope Curls, OH Triceps, Cable Row, Wide Sup Pulldowns, Lat Raises 03/30 - Sat SSB Squat: 36 HC, elbow can't really take the rack position 2 days after equipped bench, worked to 180 raw with serious pain in the elbow/forearm, switched to SSB after. 197.5x4, 7? 212.5x2, 7...

03/28 - Thu Bench Press: 157.5x5 167.5x4 177.5x3 Add 52 F6, this shirt is already too big, will be a good training shirt in the future, will size down a week or 2 earlier than expected 195 210x3 220x2 230, this was max effort Close Grip, Sub Shirt 125x4 145x4 157.5x7, PR

Wide Supine Pulldown - 152.5x8(4) Got under squat bar...about 15 minutes Switch grip holds - 155x15s(3), 265x 15s(3) Leg Press - 205, 220, 235, 250, 265 x8 1A Cable Curl - 50, 60, 70 x8 1A OH Triceps - 30x10(3) Hammer Curl - 25,30,35 x8 Band Pull Apart - GRB x15,12,9

03/25 - Mon - Office Pulldown, chest machine, shoulder machine, pull apart Bench Press: 325x5 352.5x5 372.5x3 325x5 Wide Grip Supine Pulldown - Up to 152.5x8(4) Shoulder Machine - RPE 7 x12(2) Cable Curl - 100-130x8, 140, 160 x5 Cable Row - 80, 100, 120 x8 Chest Press - 130x8(2) Behind Back...

03/23 - Sat Squat: HC 38 220x4 235x2 Bench Press: 145x4 162.5x3 170x2 Deadlift: Velocity doesn't feel right, going to go with the 36 HC squat suit next week to see if that is less annoying. 38 was ok, velocity is too distracting for such minimal payoff. 125x3 175x3 205x3 220x3 240x4 Add...

03/21 - Thu - Topshelf Bench Press: was able to touch immediately, but definitely helps more than the 54. Will prob go 2-3 more weeks in this, then go to the 50. 155x5 165x4 175x3 Add 52 F6 195 207.5x3 217.5x2 227.5 Close Grip 145x4 155x7, PR 167.5x4, PR 03/22 - Fri - Office Cable Curl -...

03/20 - Wed Squat - 75x3(3), lots of stretching and getting in and out of position Cable Row - 110x10(3) SSB Squat - 115x3(3), slow tempo, paused at bottom Deadlift - 125(10), held at the top for 10 seconds BSS - 25, 30, 35 - x8 Concentration Curl - 25, 30, 35 - x8 Decline Situp - 10(3)

3/18 - Mon - Office Pulldown - Supine and wider grip. Bench Press: Work neutral, ring on ring. 95x15 155x10 215x6 265x3 315x3 365, 385 405x3, PR 377.5x6, PR 355x9, PR Cable Row - 100, 120 x8,140 x8(2) Shoulder Machine - up to 145x8 Cable Curl - 140x8(4), 150x8(2) OH Tri Cable - 8(4) Cable...

3:16 - Sat Pulldowns and cable rows Bench Press: 172.5x5 Squat: High-ish bar, paused 3's from 45kg +25kgs to 145 165x3(3) Deadlift: Worked on start position, all singles. 200(10) 220 240(4) Decline situp - 12(2)

03/14 - Thu Pulldown, banded dips Bench Press: 135x3 155x2 170, 180, 190 Add - 54 F6 205 212.5x3, PR 217.5x2, PR 222.5, PR Dip - 8(3) Lat Raise - 10x15(3), thumbs up Concentration Curl - 25x8(3), really stretched the left arm out