2/29 – Arms/Shoulders

Good session.

Single-arm Seated Bicep Curl Machine:
62×10
62×10
62×10
62×10
62×10

Seated Bicep Curl Machine:
100×12
125×12
125×12

OH Cable Curl:
23×20
23×20
23×20
23×20
23×20

JM Press:
45×20
45×20
45×20

CG Bench:
45×20
45×20
45×20

OH Rope Extensions:
40×20
40×20
40×20
40×20
40×20

Bench Dips:
bw x12
bw x12
bw x12

Front DB Laterals:
25×12
25×12
25×12

Rear Delt Flye Machine (slow negatives):
70×6
90×6
110×6
90×6
70×6

Klokov Press:
45×20
55×20
55×20
55×20
55×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

2/26 – Upper

Good upper workout.

Incline Bench Press:
135×12
185×5
205×5
225×5
245×5

Decline Bench Press:
135×12
185×5
205×5
225×5
255×10

Neutral-grip Flat DB Bench (superset with db bench):
60×10
60×10
60×10
60×10
60×10

Flat DB Bench:
60×10
60×10
60×10
60×10
60×20

BTN Pulldown:
150×10
150×10
150×10
150×10
150×10

Cable Crossovers:
30×12
30×12
30×12
30×12
30×12

Push Press:
135×12
185×5
235×5
235×5

Klokov Press:
45×20
45×20
45×20
45×20
45×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

2/23 – Deadlift – 5’s

Hit the target for deads, which was a PR. Legs were super shaky/wobbly – thinking from all the time off. Plenty of back strength to handle more. Left some reps on the table.

Conventional Deadlift:
135×10
225×6
335×5
460×5
520×5
590×5 (PR)

DE Conventional Deadlift:
340×3
340×3
340×3
340×3

DE Deadlift:
340×3
340×3

Elevated SLDL (standing on 4″ box):
340×3
340×3

CG Pulldown (slow negatives):
150×5
150×5
150×5
150×5
150×8

Seated Lat Row Machine (slow negatives):
200×6
200×6
200×6
200×6
200×6

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

2/22 – Arms/Shoulders

Back at it after a week off. Easy/light-intensity workout.

Seated Bicep Curl Machine:
50x10x1
75x10x1
100x10x1
100x10x1
100x10x1

Hammer-grip Seated Bicep Curl Machine:
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1

OH Curls:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Seated Tricep Extension Machine:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Single-arm Reverse Pushdown:
20x10x1
20x10x1
20x10x1

OH Rope Extension:
40x10x1
40x10x1
40x10x1

Cable Crossover:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Rear Delt Flye Machine (slow negatives):
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1

Klokov Press:
45x20x1
55x20x1
65x20x1
65x20x1
65x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

2/11 – ATG Squats – ME

Feeling like I was hit by a semi. Very sore all over. Still hit the squats I needed to hit, though.

ATG Squat (low-bar):
135x12x1
225x6x1
325x3x1
445x1x1
495x1x1
545x1x1

Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
495x6x1
495x6x1
405x6x1

Single-arm Seated Bicep Curl:
37x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Seated Leg Extension:
200x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Single-leg Seated Leg Extension:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Duration: 45 minutes

2/10 – Upper

Nice low volume upper body workout. Pushed inclines and push presses a little. All easy sets.

Incline Bench Press:
135x12x1
135x12x1
185x5x1
225x5x1
275x3x1
315x2x1
275x5x1
225x10x1

Push Press:
135x10x1
185x5x1
225x1x1
255x1x1
265x2x1

Flat DB Bench:
65x12x1
65x12x1

Flat Neutral-grip DB Bench:
65x12x1
65x12x1

Seated Chest Press Machine:
125x12x1
125x12x1

Seated Neutral-grip Chest Press Machine:
125x12x1
125x12x1

Pec Flye Machine:
170x12x1
170x12x1

Klokov Press:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

2/9 – Deadlift – ME

Nice new conventional deadlift PR. Felt really solid today.

Conventional Deadlift:
225x6x1
315x3x1
405x3x1
515x1x1
585x1x1
640x2x1 (PR)
585x3x1

DE Conventional Deadlift:
455x2x1
455x2x1
455x2x1
455x2x1

SLDL:
455x2x1
455x2x1
455x2x1
455x2x1

Seated Lat Row Machine:
207x10x1
207x10x1
221x10x1
228x10x1
235x10x1
242x10x1

CG Pulldown:
200x6x1
225x6x1
250x6x1
250x6x1
250x6x1

Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1

Standing Band Abduction:
red x50x1
red x50x1

Standing Band Adduction:
red x50x1
red x50x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

2/8 – Arms/Shoulders

Elbows bothering me: light day.

Reverse-grip Smith Bench Press:
105x15x1
155x15x1
195x15x1
195x15x1
195x15x1
155x15x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1

Rope OH Extensions:
40x12x1
40x12x1
40x12x1

Seated Bicep Curl Machine:
50x12x1
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1
100x12x1
100x12x1
100x12x1
100x12x1

OH Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Rear Delt Flye Machine:
100x6x1
120x6x1
140x8x1

Klokov Press:
45x20x1
45x20x1
55x20x1
65x20x1
85x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

2/5 – Paused ATG Squat – 3’s

Real easy squats today. Tried low-bar and it felt great. I think all the rear delt work I have been doing is helping things. 455 for long (5-10s pauses in the hole) pauses could not have been easier. Nice zombie fronts PR.

Paused ATG Squat (low-bar):
135x12x1
225x6x1
355x3x1
405x3x1
455x3x1

Paused Zombie ATG Front Squat:
225x3x1
275x3x1
325x3x1
385x3x1 (PR)

Seated Leg Extensions:
200x20x1
200x20x1
200x20x1
200x20x1
200x20x1

GHRs:
bw x5x1
bw x5x1

Overhead BB Shrugs:
135x12x1
135x12x1
135x12x1
135x12x1
135x12x1

BB Curls (various grips):
45x12x1
45x12x1
45x12x1
45x12x1
45x12x1
45x12x1
45x12x1
45x12x1
45x25x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 80 minutes