1/25 – Arms/Shoulders

Good arm workout. Felt nice to hit the tris hard with the rev. smith cg bench without my elbows bitching at me. Rear delt flyes with the slow negs are getting really strong.

Seated Bicep Curl Machine:
62x20x1
62x20x1
75x20x1
75x20x1
75x20x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1

Overhead Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Reverse Smith CG Bench:
155x20x1
155x20x1
155x20x1
155x20x1
155x20x1
205x10x1
205x10x1
205x10x1
205x10x1
205x10x1

Single-arm Rope Extensions:
17x10x1
17x10x1
17x10x1
17x10x1
17x10x1

Cable Pushdowns:
80x12x1
80x12x1

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

Rear Delt Flye Machine (slow negatives):
60x8x1
80x6x1
100x6x1
120x6x1
130x6x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

1/22 – ATG Squat – ME

Tried my hand at doing some NON paused squats for a change to see how they would feel. Hit 550 high-bar, but was hoping for more. Still a PR though. 425 zombie front squat, also a nice PR.

ATG Squat (high-bar):
135x12x1
225x5x1
315x3x1
405x2x1
495x1x1
550x1x1 (PR)

Zombie ATG Front Squat:
225x3x1
315x1x1
375x1x1
425x1x1 (PR)

Preacher Curls:
75x12x1
75x12x1
75x12x1
75x12x1
75x15x1

Duration: 40 minutes

1/21 – Upper

Light, low intensity upper workout, although I did push inclines and push press a tad just to see how things felt. Easy singles @ 315 on incline despite not going over 225 on anything in 6 weeks.

Incline Bench Press:
135x12x1
185x5x1
225x5x1
255x1x1
285x1x1
315x1x1
315x1x1

Push Press:
135x12x1
185x3x1
225x1x1
255x1x1

Dips:
bw x12x1

Seated Tricep Extension Machine:
37x20x1
37x20x1
37x20x1
37x20x1
37x20x1

Pec Flye Machine:
170x12x1
170x12x1
170x12x1
170x12x1

Seated Neutral-grip Chest Press:
100x12x1
125x12x1
150x12x1
175x12x1
200x12x1

Seated Chest Press:
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1

DB Extensions:
20x12x1
20x12x1
20x12x1
20x12x1
20x12x1

CG Bench Press:
45x40x1
45x40x1

Duration: 60 minutes

1/19 – Deadlift – ME

Good deads today. 675 sumo was not very fast, nor really slow – just did not feel like going heavier after that effort. Next time…

Deadlift:
135x12x1
225x8x1
315x3x1
405x3x1
495x1x1
585x1x1
675x1x1
605x3x1
495x5x1

Seated Lat Row Machine (slow negatives):
200x6x1
214x6x1
228x10x1

Hammer Chins:
bw x10x1
bw x10x1
bw x10x1

BTN Pulldowns:
150x10x1
150x10x1
150x10x1

Lying Leg Curls:
100x12x1
100x12x1
100x12x1

Band Adduction (double band):
red x30x1
red x30x1
red x30x1

Duration: 60 minutes

1/18 – Arms

Decent, but light, arm workout.

Seated Bicep Curl Machine:
62x20x1
62x20x1
62x20x1
62x20x1
62x20x1
62x20x1
62x20x1
62x20x1

DB Hammer Curls:
25x12x1
25x12x1
25x12x1

BB Curls:
45x12x1
65x12x1
85x12x1
85x12x1
85x12x1

OH Rope Extensions:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1

Dips:
bw x12x1
bw x12x1
bw x12x1

Single-arm Rope Extensions:
20x12x1
20x12x1
20x12x1
20x12x1

Iron Cross Laterals:
20x12x1
25x12x1
30x12x1

Rear Delt Flye Machine (slow negatives):
60x6x1
70x6x1
80x6x1
90x6x1
100x10x1

Front Plate Raises:
45x12x1
45x12x1
45x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

1/15 – Paused ATG Squat – ME

Good squats. Hit the top single target but really was not in the mindset for a new paused PR attempt at 550+. Happy with a new 1rm PR on zombie front squats though. Shrugs were feeling really strong today.

Paused ATG Squat:
135x10x1
225x6x1
315x3x1
435x1x1
485x1x1
535x1x1

Paused Zombie ATG Front Squat:
225x3x1
275x1x1
325x1x1
375x1x1
415x1x1 (PR)

Shrugs:
135x6x1
225x6x1
315x6x1
405x6x1
495x6x1
585x6x1
675x6x1
700x6x1
585x6x1
495x6x1

Single-arm Seated Bicep Curl Machine:
37x10x1
37x10x1
37x10x1
37x10x1
37x10x1
37x10x1
37x10x1
37x10x1
37x10x1
37x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

1/14 – Upper

Good upper workout. Left forearm achy, but managed to do everything without any pain today. Tried push presses for the first time in at least six months and easily did 5 reps with 225, so that was good.

Bench Press:
135x12x1
185x5x1
205x5x1
225x5x1

CG Bench Press:
135x12x1
185x5x1
205x5x1
225x5x1

Incline Bench Press:
135x12x1
185x5x1
205x5x1
205x5x1

Neutral-grip Flat DB Bench:
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1

Flat DB Bench:
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1

BTN Pulldown:
150x6x1
150x6x1
200x6x1
225x6x1
150x12x1

Seated Pec Flye Machine:
170x12x1
170x12x1
170x12x1
170x12x1
170x12x1
170x20x1

Push Press:
135x5x1
185x5x1
225x5x1
135x12x1

DB Kickbacks:
15x12x1
15x12x1
15x12x1
15x12x1
15x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

1/12 – Deadlift – ME

Good deads. Had no troubles hitting the target single today.

Conventional Deadlift:
135x12x1
225x6x1
315x5x1
405x3x1
505x1x1
570x1x1
630x1x1
570x3x1

DE Conventional Deadlift:
450x2x1
450x2x1
450x2x1
450x2x1
450x2x1
450x2x1
450x2x1
450x2x1

CG Pulldown:
200x6x1
225x6x1
225x6x1
225x6x1
225x10x1

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

Seated Lat Row Machine:
200x10x1
200x10x1
200x10x1
200x10x1
200x20x1

Standing Band Adduction:
red x50x1
red x50x1

Standing Band Abduction:
red x50x1
red x50x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

1/11 – Arms

Light, quick arm workout, except for the rear delt flyes.

DB Hammer Curls:
25x6x1
35x6x1
45x6x1
55x6x1
65x6x1

Seated Bicep Curl Machine:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1

Seated Tricep Extension Machine:
50x20x1
50x20x1
75x20x1

Bench Dips:
bw x20x1
bw x20x1
bw x20x1
bw x20x1
bw x20x1

OH Rope Extensions:
40x20x1
40x20x1
40x20x1
40x20x1
40x20x1

DB L-Laterals:
25x20x1
25x20x1
25x20x1
25x20x1
25x20x1

Rear Delt Flye Machine:
60x6x1
80x6x1
100x6x1
120x6x1
140x6x1
160x6x1 (PR)

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 45 minutes