11/12 – Back/Biceps

Awesome pulling today – hit a new 1RM PR. Shrugs felt fine, and did some light rowing movements, forearm limited. Finished with some light curls.

Deadlift (reps deloaded):
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
585x1x1
675x2x1
705x1x1 (PR)
605x3x1
605x3x1
605x5x1

Shrugs:
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
495x12x1

Kneeling One-arm Lat Pulldown:
60x12x1
70x12x1
80x12x1

Seated Lat Row Machine:
207x20x1
207x20x1

EZ Curls (no rest between sets):
25x12x1
45x12x1
65x12x1
85x12x1
105x12x1
85x12x1
65x12x1
45x12x1
25x12x1

+ stretching + cardio (15 min)

Duration: 90 minutes

11/9 – Chest/Shoulders/Triceps

Pretty weak workout. Just didn’t have much strength today.

Floor Press:
135x30x1
185x10x1
225x3x1
255x3x1
285x3x1
315x3x1
315x2x1
285x3x1
285x3x1
285x5x1
285x5x1

Straight-arm Side Laterals:
25x12x1
30x12x1
30x12x1

Rear Lateral Machine:
80x12x1
100x12x1
100x12x1

Front Plate Raises:
45x12x1
45x12x1

Reverse CG Bench:
225x10x1
225x10x1
225x12x1

Elbows-out Extensions:
25x12x1
35x12x1

V-bar Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

+ stretching

Duration: 60 minutes

11/7 – Legs/Arms

Squatting was so-so. Squats are really dragging and don’t seem to be moving anywhere, possibly because of the Monday deadlifts (pretty sore today), possibly not. Forearm felt OK and was able to push triceps a little harder.

Squats:
225x12x1
315x6x1
405x3x1
475x3x1
495x3x1
515x3x1
495x6x1

Wide-stance Box Squats (~13.5″ box):
315x6x1
335x6x1
365x6x1

Deficit SLDLs (bar @ ankle height):
315x3x1
405x3x1
405x3x1

V-bar Pushdowns:
80x15x1
80x15x1
80x15x1

Reverse Pushdowns:
50x15x1
60x15x1
70x15x1

Rope Pushdowns:
60x15x1
70x15x1
80x15x1

Single-arm Cable Extensions:
30x15x1
30x15x1
20x15x1
20x15x1

+ stretching + cardio (18 min)

Duration: 90 minutes

11/5 – Back/Biceps

Forearm is feeling pretty good right now so I didn’t push this workout too hard.

Conventional Deadlift:
135x12x1
225x6x1
315x3x1
405x3x1
475x3x1
495x3x1
515x3x1

Seated Row Machine:
200x8x1
200x8x1
200x8x1
200x20x1

Shrugs:
405x12x1
495x12x1
495x12x1
495x12x1

Single-arm Cable Face Pulls:
30x12x1
40x12x1
50x12x1
60x12x1
70x12x1

Standing DB Hammer Curls:
25x6x1
30x6x1
35x6x1
40x6x1
45x8x1
55x8x1
45x8x1
40x8x1
35x8x1
30x8x1
25x8x1

Single-arm Cable Curls:
23x12x1
23x12x1
23x12x1
17x12x1
17x12x1

+ stretching + cardio (20 min)

Duration: 80 minutes

11/2 – Chest/Shoulders/Triceps

Forearm hurting, but got some decent pressing done.

Floor Press:
135x30x1
185x10x1
225x5x1
255x5x1
275x5x1
295x5x1
310x4x1 (PR)
280x8x1 (PR)
280x6x1
225x10x1

Front DB Raises:
25x12x1
25x12x1
30x12x1

Straight-arm Side Laterals:
25x12x1
25x12x1

Seated Rear Laterals:
25x12x1
25x12x1

Rope Pushdowns:
80x12x1
80x12x1
80x20x1

Reverse Pushdowns:
50x12x1
50x20x1
50x20x1

+ stretching

Duration: 60 minutes

10/31 – Legs

Decent squatting today. Anxious to see what my squat is at if I were to squat without being tired/sore from deadlifts earlier in the week.

Squats:
135x12x1
225x6x1
315x3x1
405x3x1
495x3x1
520x3x1

Wide-stance Box Squats (12″ box):
315x3x1
365x3x1
375x3x1

Deficit SLDLs (bar at ankle height):
345x6x1
445x6x1 (PR)

+ stretching + cardio (20 min)

Duration: 80 minutes

10/29 – Back/Biceps

Back to the grind. Forearm is still hurting, but seems to be getting better – slowly. Deads felt OK today – nothing spectacular, though.

Deadlift(reps deloaded):
135x12x1
225x6x1
315x3x1
405x3x1
495x3x1
585x1x1
640x3x1
605x3x1

Shrugs:
315x6x1
405x6x1
495x6x1
585x6x1
585x6x1

Seated Row Machine:
200x6x1
224x6x1
248x6x1
248x6x1

DB Hammer Curls:
20x6x1
30x6x1
40x6x1
50x6x1
40x6x1
30x6x1
20x6x1

Single-arm Cable Curls:
20x6x1
20x6x1
20x6x1
20x6x1
20x6x1

Abs:
bw x20x1
bw x20x1
bw x20x1
bw x20x1
bw x20x1

+ stretching + cardio (17 min)

Duration: 100 minutes

10/19 – Chest/Shoulders/Triceps

Solid pressing session. Peak strength wasn’t there today, but I was able to crank out some good volume in singles. Forearm is improving, but still very achy and prevents me from going real intense with shoulder and tricep work, still. Next week is active recovery, which should help the forearm heal up quickly.

Floor Press:
135x20x1
155x12x1
185x10x1
225x3x1
255x3x1
285x3x1
315x1x1
325x1x1
335x1x1
325x1x1
325x1x1
325x1x1
325x1x1
325x1x1
325x1x1
325x1x1

Plate Raises (all shoulder work superset with each other):
45x10x1
45x10x1
45x10x1
45x10x1
45x10x1

Straight arm Side Laterals:
30x10x1
35x10x1
35x10x1
35x10x1
35x10x1

Rear Laterals:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Smith Reverse CG Bench:
195x10x1
195x10x1
195x10x1
195x10x1

Single-arm Pushdowns:
30x10x1
40x10x1
50x10x1

V-bar and Rope Pushdowns (alternating):
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

+ stretching

Duration: 80 minutes

10/17 – Legs/Arms

Really sore from Monday’s deadlifts, but still had a good session. Squats were solid. Could have had a PR on deficit sldls but the forearm was aching so I didn’t want to push it too much.

Squats:
135x12x1
225x10x1
315x3x1
405x3x1
495x1x1
545x1x1
515x2x1
515x1x1
515x1x1
515x1x1
515x1x1
515x1x1
515x2x1

Wide-stance Box Squats (12″ box):
315x3x1
335x3x1
370x3x1

Deficit SLDLs (bar at ankle height):

225x3x1
315x3x1
405x3x1
455x2x1
475x2x1

Random Light Tricep Pushdowns:
10 sets of 12-20 reps

+ stretching + cardio (15 min)

Duration: 90 minutes