11/3/2018 Smith machine squat 4x6-10 Single leg curl 4x8-12 Seated leg curl 4x8-12 DB stiff legged dead lift 4x12-15 Glute ham raise 4x10-12 Leg press calf raise 6x10-12
11/6/2018 Smith machine squat 4x6-10 Leg press, feet low and close 4x10-15 Machine leg press 3x10-12 Single leg extension 3x10-12 Goblet squat, heels elevated 3x10-12 Calf raises super set body weight calf raise 6x12 each Leg raises super set cable crunch 3x10-12 each
11/7/2018 Incline hammer strength press 4x4-10 Incline smith machine press 4x6-10 Seated cable fly 3x10-12 Incline DB fly 3x10-12 Dip machine 3x12-15 Single cable extension 3x8-12 Straight bar push down 3x8-12 Single over head DB extension 3x10-12 Rope push down / rope over head extension 2x12 each 20 minutes of incline walking
11/8/2018 Pullups 4x8-12 Barbell row 4x8-12 Deadlift 4x10-15 DB row 3x10-12 Cable low row / cable high row 3x10 each Hammer strength high row 3x15, 5 reps then 5 second stretch, and so on Hanging leg raises 3x12-15
11/9/2018 Everything extra heavy and lower volume. Hammer strength shoulder press 2x5-8 DB shoulder press 2x8-10 Seated lateral raise 2x10-12 Cable lateral raise 2x10-12 Cable rear delt 2x10-12 Face pull 2x12-15
11/10/2018 Standing leg curl 3x8-12 Stiff legged deadlift 3x20 Glute ham raise 3x12-15 Leg press, feet high 3x20-25 Seated leg curl 3x10-12 Glute press 3x10-12 Adductor / abductor 3x12-15 each Leg press calf raise 3x12-15 Seated calf raise 3x10-12
11/12/2018 DB pull over 3x12-15 Lat pull down 3x12-15 Machine row, neutral grip 3x10-12 Machine row, over hand grip 3x10-12 Seated DB curl 3x10-12 Barbell drag curl 3x10-12 Rope cable curl 3x12-15 Cable crunch 3x12 20 minutes of cardio
11/13/2018 Seated leg curl 3x10-15, last set double drop set Leg extensions 3x10-15, last set double drop set Leg press, feet close and low 3x20 Smith machine squat 3x8-12 Machine leg press, wide stance and feet high 3x10-12 Goblet squat 3x10-12 Walking lunges 2x20 steps Leg press calf raise 3xfailure
11/14/2018 Incline hammer strength press 3x5-8 Incline DB press 3x8-10 Bench press 3x6-8 Cable cross over 3x10-12 Straight bar push down 3x12-15 Single DB over head extension 3x10-12 Hammer strength dip machine 3x10-12 DB skull crushers 3x10-12 10 HIT sprints, 20 seconds all out, 40 seconds coast, got heart rate up to 160 bpm
11/15/2018 Pullups 4x10-12 T bar row 4x6-10 Barbell row, smith machine 4x6-10 DB row 3x8-12 Wide grip cable row 3x12-15 Deadlift 4x12,10,6,5
11/16/2018 Seated leg curl 4x8-12, last set double drop set Wide stance smith machine squat 4x6-10 DB leg curl / barbell stiff legged deadlift 3x10-12 each Leg press, feet wide and high 3x20-25 Seated calf raise 3x20
11/18/2018 Hammer strength shoulder press 3x8,4,15 Seated DB lateral raise 3x10-15 Cable lateral raise 3x8-12 Machine shoulder press (palms facing) / Face pull 3x10-15 each Reverse pec deck 3x12-15 Leg raises 3x10-12 20 minutes of elliptical
11/19/2018 Smith machine squat 3x6-10 Leg press 3x15-20 1x50 Horizontal leg press, really close stance 3x12 Leg extensions 3x10-12, last set triple drop set Adductor 3x12-15 Smith machine calf raise 3x10-12 Leg press calf raise 3x12-15
11/20/2018 Incline hammer strength press 3x6-10 Incline smith machine press 3x6-10 Incline DB press 3x6-10 Machine fly 3x10-12 Cable cross overs 3x10-12 Straight bar push down 3x12-15 Single over head DB extension 3x12-15 Machine dip 3x10-12 Hanging leg raises 3x15
11/26/2018 Leg extensions 4x15-20 Smith machine squat 4x8-12 Leg press, feet low and close 4x12-15 Standing leg curl 4x12-15 DB leg curl 4x8-12 Stiff legged dead lift 4x12-15 Seated calf raise / body weight calf raise 4x10-12 each 10 minutes on stair master
11/28/2018 Pullups 4x10-12 T bar row 4x8-12 Deadlift 4x4-8 Underhand row 4x8-10 DB pull over 3x12-15 Machine lat pull down (5 reps, 5 sec stretch, repeat) 3x15 Drag curl 3x8-10 DB hammer curl 3x12-15 Crunches 4x25 Lying leg raises 4x12
12/7/2018 Straight bar lat pull over 4x10-15 Close grip pull down 4x8-12 Hammer strength row 4x8-12 Wide grip cable row 4x10-12 DB curl 3x10-15 Rope hammer curl 3x12-15
12/8/2018 Seated leg curl 4x8-15 Stiff legged deadlift 4x8-12 Glute ham raise 3x8-12 Leg press, feet high and wide 3x15-20 Single leg press 3x12-15 Leg press calf raise 3x8-10 Smith machine calf raise 3x8-10 Crunches 3x20
12/9/2018 Incline hammer strength press 3x6-15 Bench press 3x6-10 Cable cross over 3x10-12 DB seated lateral raise 3x12-20 DB incline fly 3x12 Cable front raise 3x10-12 Single cable extension 3x10-15 Rope over head extensions 3x10-12 Hanging leg raise 3x12-15 20 minutes of stair master
12/11/2018 Pullups 4x8-15 T bar row 4x6-10 Barbell row 4x6-10 DB row 4x8-12 Rack pull 4x4-10 Barbell curl 3x12-15 Rope cable curl 3x12-15 Hanging leg raise 3x12-15 Cable crunch 3x12-15 Elliptical 20 minutes
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