My Training Log

All Workouts

I've been strength training from 9/3/2022 to 1/28/2026 for a total of 320 workouts.
1-on-1 Coaching - Day 68
Light Bench
Thursday, May 29, 2025

Light Bench Press 5×5 @ 275

Incline Bench Press 3×4 @ 230

Lat Pulldowns 2×12 @ 190, 190×10

Dips 15×10, 2×0 @ 15

Tricep Rope Pushdowns 95×12, 2×0 @ 95

1-on-1 Coaching - Day 67
Squat
Tuesday, May 27, 2025

Squat 465×1, 3×2 @ 405

Hack Squat 380×6, 340×8

Lying Leg Curl 3×0 @ 175

DB Curls 60×10, 60×8, 60×0

1-on-1 Coaching - Day 66
Bench
Monday, May 26, 2025

Bench Press 355×1, 5×2 @ 305

Dumbbell Bench Press 3×6 @ 110

Seated Lever Row 210×10, 210×9, 210×8

Skullcrushers 90×12, 90×10, 90×9

1-on-1 Coaching - Day 65
Deadlift
Friday, May 23, 2025

Safety Bar Squat 3×3 @ 340

Deadlift 530×1, 3×3 @ 465

Romanian Deadlift 295×6

Cable Row 245×8, 215×11

1-on-1 Coaching - Day 64
Light Bench
Thursday, May 22, 2025

Light Bench Press 5×5 @ 270

Incline Bench Press 3×5 @ 225

Lat Pulldowns 3×10 @ 185

Dips 3×8 @ 10

Tricep Rope Pushdowns 3×10 @ 85

1-on-1 Coaching - Day 63
Squat
Tuesday, May 20, 2025

Squat 455×1, 2×3 @ 395

Hack Squat 330×12

Lying Leg Curl 3×12 @ 170

DB Curls 3×0 @ 50

1-on-1 Coaching - Day 62
Bench
Monday, May 19, 2025

Bench Press 350×1, 3×2 @ 300

Dumbbell Bench Press 3×5 @ 110

Seated Lever Row 3×8 @ 210

Skullcrushers 3×10 @ 85

1-on-1 Coaching - Day 61
Deadlift
Saturday, May 17, 2025

Safety Bar Squat 2×5 @ 330

Deadlift 520×1, 2×3 @ 455

Romanian Deadlift 275×6

Cable Row 2×0 @ 245/215

1-on-1 Coaching - Day 60
Light Bench
Friday, May 16, 2025

Light Bench Press 3×5 @ 265

Incline Bench Press 3×5 @ 220

Lat Pulldowns 3×8 @ 180

Dips 3×8 @ 0

Tricep Rope Pushdowns 3×10 @ 80

1-on-1 Coaching - Day 59
Squat
Tuesday, May 13, 2025

Squat 475×1, 3×2 @ 410

Hack Squat 375×8, 335×10

Lying Leg Curl 190×10, 190×9, 190×8

DB Curls 60×9, 2×8 @ 60

1-on-1 Coaching - Day 58
Bench
Monday, May 12, 2025

Bench Press 365×1, 5×2 @ 315

Dumbbell Bench Press 2×8 @ 100, 100×12

Seated Lever Row 205×12, 205×11, 205×10

Skullcrushers 3×7 @ 100

1-on-1 Coaching - Day 57
Deadlift
Friday, May 9, 2025

Safety Bar Squat 3×3 @ 345

Deadlift 550×1, 2×2 @ 485

Romanian Deadlift 290×6

Cable Row 240×10, 210×12

1-on-1 Coaching - Day 56
Light Bench
Thursday, May 8, 2025

Light Bench Press 5×4 @ 280

Incline Bench Press 2×2 @ 240, 240×3

Lat Pulldowns 3×8 @ 195

Dips 2×4 @ 20, 20×6

Tricep Rope Pushdowns 3×10 @ 95

1-on-1 Coaching - Day 55
Squat
Tuesday, May 6, 2025

Squat 465×1, 3×2 @ 405

Hack Squat 365×8, 330×10

Lying Leg Curl 185×10, 185×9, 185×8

DB Curls 3×8 @ 60

1-on-1 Coaching - Day 54
Bench
Monday, May 5, 2025

Bench Press 360×1, 5×2 @ 310

Dumbbell Bench Press 3×9 @ 95

Seated Lever Row 205×12, 205×11, 205×9

Skullcrushers 3×6 @ 100

1-on-1 Coaching - Day 53
Deadlift
Friday, May 2, 2025

Safety Bar Squat 3×3 @ 340

Deadlift 535×1, 3×2 @ 465

Romanian Deadlift 285×6

Cable Row 240×9, 210×11

1-on-1 Coaching - Day 52
Light Bench
Thursday, May 1, 2025

Light Bench Press 5×4 @ 275

Incline Bench Press 3×4 @ 230

Lat Pulldowns 190×12, 190×11, 190×10

Dips 3×6 @ 15

Tricep Rope Pushdowns 90×12, 90×11, 90×10

1-on-1 Coaching - Day 51
Squat
Tuesday, April 29, 2025

Squat 455×1, 3×2 @ 400

Hack Squat 360×8, 330×10

Lying Leg Curl 3×10 @ 180

DB Curls 6×0 @ 60/55/50/45/40/40

1-on-1 Coaching - Day 50
Bench
Monday, April 28, 2025

Bench Press 355×1, 5×2 @ 305

Dumbbell Bench Press 3×10 @ 90

Seated Lever Row 200×12, 200×11, 200×10

Skullcrushers 90×11, 90×10, 90×9

1-on-1 Coaching - Day 49
Deadlift
Friday, April 25, 2025

Safety Bar Squat 3×3 @ 335

Deadlift 520×1, 3×3 @ 455

Romanian Deadlift 280×6

Cable Row 240×8, 210×10

1-on-1 Coaching - Day 48
Light Bench
Thursday, April 24, 2025

Light Bench Press 5×5 @ 270

Incline Bench Press 3×5 @ 225

Lat Pulldowns 3×10 @ 180

Dips 10×8, 10×7, 10×6

Tricep Rope Pushdowns 80×11, 80×10, 80×9

1-on-1 Coaching - Day 47
Squat
Tuesday, April 22, 2025

Squat 445×1, 3×2 @ 395

Hack Squat 360×6, 330×8

Lying Leg Curl 3×10 @ 170

DB Curls 6×7 @ 60/55/50/45/40/35

1-on-1 Coaching - Day 46
Bench
Monday, April 21, 2025

Bench Press 350×1, 5×2 @ 300

Dumbbell Bench Press 3×10 @ 85

Seated Lever Row 195×12, 195×11, 195×10

Skullcrushers 90×10, 90×9, 90×8

1-on-1 Coaching - Day 45
Light Bench
Friday, April 18, 2025

Light Bench Press 5×5 @ 265

Incline Bench Press 3×5 @ 220

Lat Pulldowns 3×10 @ 175

Dips 2×6 @ 10, 10×8

Tricep Rope Pushdowns 3×12 @ 75

1-on-1 Coaching - Day 44
Squat
Tuesday, April 15, 2025

Squat 435×1, 3×2 @ 385

Hack Squat 325×12

Lying Leg Curl 3×12 @ 165

DB Curls 6×6 @ 60/55/50/45/40/35

1-on-1 Coaching - Day 43
Bench
Monday, April 14, 2025

Bench Press 345×1, 5×2 @ 295

Dumbbell Bench Press 2×12 @ 80, 80×15

Seated Lever Row 3×12 @ 190

Skullcrushers 3×12 @ 80

1-on-1 Coaching - Day 42
Deadlift
Friday, April 11, 2025

Safety Bar Squat 3×3 @ 325

Deadlift 510×1, 3×2 @ 445

Romanian Deadlift 275×6

Cable Row 235×10, 205×12

DB Curls 55×10, 55×6, 55×4

1-on-1 Coaching - Day 41
Light Bench
Thursday, April 10, 2025

Light Bench Press 3×5 @ 260

Incline Bench Press 3×5 @ 215

Lat Pulldowns 3×10 @ 170

Dips 0×10, 0×9, 0×8

Tricep Rope Pushdowns 70×12, 70×11, 70×10

1-on-1 Coaching - Day 40
Deadlift
Saturday, April 5, 2025

Safety Bar Squat 3×3 @ 340

Deadlift 545×1, 4×3 @ 420

Romanian Deadlift 295×5

Cable Row 235×9, 205×11

1-on-1 Coaching - Day 39
Light Bench
Friday, April 4, 2025

Light Bench Press 5×3 @ 280

Incline Bench Press 3×2 @ 240

Lat Pulldowns 2×10 @ 180, 180×8

Dips 3×6 @ 10

Tricep Rope Pushdowns 3×7 @ 85

1-on-1 Coaching - Day 38
Squat
Wednesday, April 2, 2025

Squat 445×1, 4×2 @ 405

Hack Squat 360×6, 325×10

Lying Leg Curl 190×9, 190×8, 190×7

1-on-1 Coaching - Day 37
Bench
Tuesday, April 1, 2025

Bench Press 360×1, 5×2 @ 310

Dumbbell Bench Press 3×6 @ 110

Seated Lever Row 210×12, 210×10, 210×8

Skullcrushers 2×5 @ 100, 100×8

1-on-1 Coaching - Day 36
Deadlift
Saturday, March 29, 2025

Safety Bar Squat 3×3 @ 335

Deadlift 535×1, 2×2 @ 480

Romanian Deadlift 290×5

Cable Row 235×8, 205×10

1-on-1 Coaching - Day 35
Light Bench
Friday, March 28, 2025

Light Bench Press 5×3 @ 275

Incline Bench Press 3×3 @ 235

Lat Pulldowns 2×6 @ 180, 180×8

Dips 3×5 @ 10

Tricep Rope Pushdowns 3×6 @ 85

1-on-1 Coaching - Day 34
Squat
Tuesday, March 25, 2025

Squat 435×1, 4×3 @ 380

Hack Squat 355×8, 320×12

Lying Leg Curl 190×9, 190×7, 190×6

1-on-1 Coaching - Day 33
Bench
Monday, March 24, 2025

Bench Press 355×1, 5×3 @ 295

Dumbbell Bench Press 3×5 @ 110

Seated Lever Row 2×8 @ 210, 210×12

Skullcrushers 90×10, 90×8, 90×7

1-on-1 Coaching - Day 32
Deadlift
Saturday, March 22, 2025

Safety Bar Squat 3×3 @ 330

Deadlift 525×1, 4×2 @ 455

Romanian Deadlift 285×5

Cable Row 235×7, 205×10

1-on-1 Coaching - Day 31
Light Bench
Thursday, March 20, 2025

Light Bench Press 5×5 @ 270

Incline Bench Press 3×4 @ 230

Lat Pulldowns 3×10 @ 175

Dips 0×9, 2×8 @ 0

Tricep Rope Pushdowns 80×10, 80×9, 80×8

1-on-1 Coaching - Day 30
Squat
Tuesday, March 18, 2025

Squat 470×1, 5×3 @ 360

Hack Squat 355×7, 320×10

Lying Leg Curl 2×6 @ 190, 190×9

1-on-1 Coaching - Day 29
Bench
Monday, March 17, 2025

Bench Press 350×1, 5×4 @ 275

Dumbbell Bench Press 3×8 @ 100

Seated Lever Row 205×12, 205×10, 205×8

Skullcrushers 90×9, 90×8, 90×7

1-on-1 Coaching - Day 28
Deadlift
Friday, March 14, 2025

Safety Bar Squat 3×3 @ 325

Deadlift 515×1, 4×3 @ 415

Romanian Deadlift 280×5

Cable Row 230×9, 200×12

1-on-1 Coaching - Day 27
Light Bench
Thursday, March 13, 2025

Light Bench Press 5×4 @ 270

Incline Bench Press 3×5 @ 225

Lat Pulldowns 3×8 @ 175

Dips 0×9, 0×8, 0×7

Tricep Rope Pushdowns 2×8 @ 80, 80×10

1-on-1 Coaching - Day 26
Squat
Tuesday, March 11, 2025

Squat 465×1, 4×2 @ 400

Hack Squat 350×8, 315×12

Lying Leg Curl 185×9, 185×8, 185×7

1-on-1 Coaching - Day 25
Bench
Monday, March 10, 2025

Bench Press 345×1, 5×2 @ 305

Dumbbell Bench Press 3×7 @ 100

Seated Lever Row 205×12, 205×10, 205×7

Skullcrushers 90×8, 90×7, 90×6

1-on-1 Coaching - Day 24
Deadlift
Saturday, March 8, 2025

Safety Bar Squat 3×3 @ 320

Deadlift 505×1, 2×2 @ 475

Romanian Deadlift 275×6

Cable Row 230×8, 200×11

1-on-1 Coaching - Day 23
Light Bench
Friday, March 7, 2025

Light Bench Press 5×5 @ 265

Incline Bench Press 3×5 @ 220

Lat Pulldowns 3×10 @ 170

Dips 0×9, 0×7, 0×6

Tricep Rope Pushdowns 75×12, 75×11, 75×10

1-on-1 Coaching - Day 22
Squat
Tuesday, March 4, 2025

Squat 455×1, 4×3 @ 375

Hack Squat 345×8, 310×12

Lying Leg Curl 185×8, 185×7, 185×8

1-on-1 Coaching - Day 21
Bench
Monday, March 3, 2025

Bench Press 340×1, 5×3 @ 290

Dumbbell Bench Press 3×6 @ 100

Seated Lever Row 205×12, 205×9, 205×6

Skullcrushers 90×8, 90×6, 90×5

1-on-1 Coaching - Day 20
Deadlift
Friday, February 28, 2025

Safety Bar Squat 3×5 @ 315

Deadlift 530×1, 4×2 @ 450

Romanian Deadlift 270×6

Cable Row 230×6, 200×10

1-on-1 Coaching - Day 19
Light Bench
Thursday, February 27, 2025

Light Bench Press 5×4 @ 265

Incline Bench Press 3×5 @ 215

Lat Pulldowns 3×8 @ 170

Dips 0×8, 0×7, 0×6

Tricep Rope Pushdowns 75×12, 75×11, 75×9

1-on-1 Coaching - Day 18
Squat
Tuesday, February 25, 2025

Squat 445×1, 5×3 @ 355

Hack Squat 345×7, 310×11

Lying Leg Curl 2×6 @ 185, 185×8

1-on-1 Coaching - Day 17
Bench
Monday, February 24, 2025

Bench Press 335×1, 4×5 @ 270

Dumbbell Bench Press 3×5 @ 100

Seated Lever Row 2×6 @ 205, 205×12

Skullcrushers 2×5 @ 90, 90×8

1-on-1 Coaching - Day 16
Deadlift
Friday, February 21, 2025

Safety Bar Squat 3×5 @ 310

Deadlift 525×1, 4×3 @ 410

Romanian Deadlift 270×0

Cable Row 3×0 @ 230/200/200

1-on-1 Coaching - Day 15
Light Bench
Thursday, February 20, 2025

Light Bench Press 5×5 @ 260

Incline Bench Press 3×5 @ 210

Lat Pulldowns 3×10 @ 165

Dips 0×7, 0×6, 0×5

Tricep Rope Pushdowns 75×12, 75×10, 75×8

1-on-1 Coaching - Day 14
Squat
Tuesday, February 18, 2025

Squat 430×1, 4×2 @ 395

Hack Squat 345×6, 310×10

Lying Leg Curl 180×12, 180×10, 180×8

1-on-1 Coaching - Day 13
Bench
Monday, February 17, 2025

Bench Press 330×1, 5×2 @ 300

Dumbbell Bench Press 3×8 @ 95

Seated Lever Row 200×10, 200×8, 200×6

Skullcrushers 80×10, 80×8, 80×6

1-on-1 Coaching - Day 12
Deadlift
Saturday, February 15, 2025

Safety Bar Squat 3×5 @ 305

Deadlift 515×1, 3×2 @ 470

Romanian Deadlift 265×8

Cable Row 225×10, 2×12 @ 195

1-on-1 Coaching - Day 11
Light Bench
Friday, February 14, 2025

Light Bench Press 5×5 @ 255

Incline Bench Press 3×5 @ 205

Lat Pulldowns 160×12, 160×11, 160×10

Dips 0×7, 0×5, 0×4

Tricep Rope Pushdowns 75×12, 75×9, 75×8

1-on-1 Coaching - Day 10
Squat
Tuesday, February 11, 2025

Squat 425×1, 4×3 @ 370

Hack Squat 340×7, 305×11

Lying Leg Curl 2×6 @ 180, 180×12

1-on-1 Coaching - Day 9
Bench
Monday, February 10, 2025

Bench Press 325×1, 5×3 @ 285

Dumbbell Bench Press 2×8 @ 90, 90×10

Seated Lever Row 2×6 @ 200, 200×10

Skullcrushers 2×6 @ 80, 80×10

1-on-1 Coaching - Day 8
Deadlift
Friday, February 7, 2025

Safety Bar Squat 3×5 @ 300

Deadlift 505×1, 4×2 @ 445

Romanian Deadlift 260×8

Cable Row 3×10 @ 220

1-on-1 Coaching - Day 7
Light Bench
Thursday, February 6, 2025

Light Bench Press 5×4 @ 255

Incline Bench Press 3×5 @ 200

Lat Pulldowns 2×10 @ 160, 160×11

Dips 2×4 @ 0, 0×7

Tricep Rope Pushdowns 2×8 @ 75, 75×12

1-on-1 Coaching - Day 6
Squat
Tuesday, February 4, 2025

Squat 420×1, 3×5 @ 350

Hack Squat 340×6, 305×12

Lying Leg Curl 3×10 @ 180/170/170

1-on-1 Coaching - Day 5
Bench
Monday, February 3, 2025

Bench Press 320×1, 5×4 @ 265

Dumbbell Bench Press 3×10 @ 85

Seated Lever Row 3×10 @ 195

Skullcrushers 3×10 @ 70

1-on-1 Coaching - Day 4
Deadlift
Friday, January 31, 2025

Safety Bar Squat 330×5, 290×5, 290×6

Deadlift 495×1, 4×3 @ 405

Romanian Deadlift 255×8

Barbell Rows 225×8, 185×10

1-on-1 Coaching - Day 3
Light Bench
Thursday, January 30, 2025

Light Bench Press 5×5 @ 250

Incline Bench Press 3×5 @ 195

Lat Pulldowns 3×10 @ 145/160/160

Dips 0×7

Tricep Rope Pushdowns 3×10 @ 70

1-on-1 Coaching - Day 2
Squat
Tuesday, January 28, 2025

Squat 415×1, 3×5 @ 345

Hack Squat 335×6, 300×10

Lying Leg Curl 165×10, 165×9, 150×10

1-on-1 Coaching - Day 1
Bench
Monday, January 27, 2025

Bench Press 315×1, 5×4 @ 260

Dumbbell Bench Press 3×10 @ 80

Seated Lever Row 3×10 @ 190

Skullcrushers 2×10 @ 60, 60×13

BIG Method - Day 35
Variation Day
Wednesday, October 25, 2023

Smith Bench 320×4

Smith Squat 405×1, 295×5

BIG Method - Day 34
Intensity
Friday, October 20, 2023

Squat 365×5

Deadlift 465×1

Press 225×1

Chest Supported Rows 315×5, 315×4, 255×5, 225×6, 205×5

BIG Method - Day 33
Bench / Squat Volume
Wednesday, October 18, 2023

Squat 3×5 @ 320

Pin Bench 2×5 @ 275

Chest Supported Rows 4×10 @ 100

DB Curls

BIG Method - Day 32
Press / Deadlift
Monday, October 16, 2023

Press 4×4 @ 185

Deadlift 420×5

Chest Supported Rows 95×10, 85×12, 80×10

DB Curls

BIG Method - Day 31
Planet Fitness
Friday, October 13, 2023

Smith Squat 370×1, 2×8 @ 290

Smith Bench 315×1, 2×8 @ 275

BIG Method - Day 30
Bench Volume
Tuesday, October 10, 2023

Bench Press 3×5 @ 280

Chest Supported Rows 187×12, 187×10, 187×8, 187×6

Tricep Extension 80×15, 85×10, 80×10

DB Curls 50×10, 55×8, 60×3, 35×8

BIG Method - Day 29
Crunch Timonium
Friday, October 6, 2023

Squat 380×1

Deadlift 415×5

BIG Method - Day 28
Intensity
Monday, September 25, 2023

Bench Press 315×1, 275×6, 245×8, 225×5

BIG Method - Day 27
Press / Triceps
Saturday, September 23, 2023

Press 4×5 @ 165, 135×9

DB Curls 45×5, 50×5, 55×5, 60×4, 65×2, 30×12, 25×10

Tricep Extension 100×10, 95×10, 88×12, 85×12, 78×12

BIG Method - Day 26
Volume
Thursday, September 21, 2023

Smith Squat

Cable Row

DB Curls

BIG Method - Day 25
Volume
Tuesday, September 19, 2023

Smith Bench

Tricep Extension

DB Curls

BIG Method - Day 24
Intensity
Friday, September 8, 2023

Bench Press 295×4, 295×1, 255×7

Squat 2×5 @ 345/310

Deadlift 410×5

BIG Method - Day 23
Light
Wednesday, September 6, 2023

Press 3×5 @ 165, 135×10

Tricep Extension 3×10 @ 100

Tricep Rope Pushdowns 3×15 @ 30/20/20

Back Extensions 3×12 @ 110

Lying Leg Curl

DB Curls 50×10, 45×8, 40×10, 30×6, 25×5

BIG Method - Day 22
Volume
Monday, September 4, 2023

Bench Press 5×5 @ 270

Squat 3×5 @ 315

BIG Method - Day 21
LOWER / Deadlift Intensity / Squat Volume
Saturday, September 2, 2023

Squat 2×5 @ 340, 2×8 @ 275

BIG Method - Day 20
UPPER / Bench Intensity / Press Volume
Thursday, August 31, 2023

Bench Press 315×1, 270×6

Press 5×5 @ 160, 135×4

Barbell Curls 3×8 @ 110

Tricep Extension 2×10 @ 95, 95×9

BIG Method - Day 19
LOWER / Squat Intensity / Deadlift Volume
Tuesday, August 29, 2023

Squat 395×1, 335×5

Deadlift 3×5 @ 405 🏆

Lying Leg Curl 195×15, 215×10, 235×8, 175×12

BIG Method - Day 18
UPPER / Press Intensity / Bench Volume
Friday, August 25, 2023

Bench Press 3×5 @ 275 🏆

Press 190×1

Push Press 2×3 @ 195 🏆

Press 160×6

Tricep Extension 3×8 @ 95

BIG Method - Day 17
FULL / Hypertrophy / Weak Spots
Wednesday, August 23, 2023

Incline Bench 2×8 @ 185, 185×6, 185×4

Incline DB Press 3×12 @ 55

Leg Extensions 4×10 @ 70

Lying Leg Curl 190×15, 210×10, 230×8, 170×12

Cable Row 3×8 @ 120, 75×15

Tricep Extension 3×12 @ 85

DB Curls 55×10, 50×8, 45×8, 30×12

BIG Method - Day 16
LOWER / Deadlift Intensity / Squat Volume
Monday, August 21, 2023

Squat 4×5 @ 335

Deadlift 445×3

BIG Method - Day 15
UPPER / Bench Intensity / Press Volume
Saturday, August 19, 2023

Bench Press 300×3, 255×8

Press 4×5 @ 160

Cable Row 3×12 @ 115, 70×15

Front Shoulder Raises 3×10 @ 45

Side Delt Raises 3×10 @ 25

DB Curls 55×8, 55×5, 50×3, 45×5, 25×6

BIG Method - Day 14
LOWER / Squat Intensity / Deadlift Volume
Thursday, August 17, 2023

Squat 375×3, 315×8

Deadlift 3×5 @ 400

BIG Method - Day 13
UPPER / Press Intensity / Bench Volume
Monday, August 14, 2023

Pin Bench 270×5, 2×3 @ 270, 270×2

Press 180×2, 180×1

Push Press 2×3 @ 185 🏆

Tricep Extension 3×12 @ 80

BIG Method - Day 12
FULL / Hypertrophy / Weak Spots
Friday, August 11, 2023

Leg Extensions 3×12 @ 60, 145×10, 2×10 @ 135

Dips 2×12 @ 0, 0×10

Lying Leg Curl 165×20, 210×10, 220×6, 235×5, 115×15

DB Fly 3×8 @ 75

Front Shoulder Raises 35×12, 3×10 @ 45

DB Curls 55×8, 50×5, 45×10, 30×12

Tricep Extension 110×20, 140×15, 155×10, 170×5

Chin-ups 3×10 @ 0

BIG Method - Day 11
LOWER / Deadlift Intensity / Squat Volume
Wednesday, August 9, 2023

Deadlift 430×4, 430×1

Squat 3×5 @ 330

Good Morning 3×8 @ 225

BIG Method - Day 10
UPPER / Bench Intensity / Press Volume
Monday, August 7, 2023

Bench Press 290×5

Press 3×5 @ 160

Side Delt Raises 5×10 @ 25

DB Fly 3×8 @ 45

DB Curls 3×6 @ 60, 3×8 @ 45

BIG Method - Day 9
LOWER / Squat Intensity / Deadlift Volume
Saturday, August 5, 2023

Deadlift 3×5 @ 395

DB Curls 65×5, 55×8, 45×9, 35×12

Lying Leg Curl 3×12 @ 210, 100×15

Squat 360×5

Cable Row 100×10, 3×8 @ 110, 60×15

BIG Method - Day 8
UPPER / Press Intensity / Bench Volume
Thursday, August 3, 2023

Press 175×5

Bench Press 5×5 @ 265

DB Curls 65×2, 55×8, 50×6, 40×8, 30×10

Dips 3×10 @ 0

BIG Method - Day 7
FULL / Hypertrophy
Tuesday, August 1, 2023

Smith Squat 3×7 @ 295

Incline DB Press 50×12, 60×12, 70×11, 70×10

Lat Pulldowns 3×12 @ 160

Lying Leg Curl 3×12 @ 190

Cable Row 3×12 @ 220

Cable Fly 3×12 @ 20

DB Curls 3×15 @ 30

Tricep Extension 3×15 @ 70

BIG Method - Day 6
LOWER / Deadlift Intensity / Squat Volume
Sunday, July 30, 2023

Deadlift 405×5

Squat 5×5 @ 315

Back Extensions 3×10 @ 110

Lying Leg Curl 3×10 @ 160

Cable Row 3×10 @ 190

BIG Method - Day 5
UPPER / Bench Intensity / Press Volume
Friday, July 28, 2023

Bench Press 275×5

Press 5×5 @ 160

Side Delt Raises 4×10 @ 25

Cable Fly 4×10 @ 160/160/130/130

DB Curls 3×8 @ 55, 2×10 @ 30

DB Fly 3×8 @ 75

BIG Method - Day 4
LOWER / Squat Intensity / Deadlift Volume
Wednesday, July 26, 2023

Squat 365×5

Deadlift 3×5 @ 365

Lat Pulldowns 3×15 @ 2

Lying Leg Curl 3×10 @ 150/120/90