2/23 – Bench – Deload

Nice deload session. First time being able to do db bench in quite a while due to my shoulder.

Incline Bench Press:
45×20
45×20
135×10
155×10
175×10
175×10
175×10

Bench Press:
135×10
155×10
175×10
175×10
175×10

Flat DB Bench Press:
25×10
40×10
60×10
60×10
60×10
60×10

Flat DB Flyes:
25×10
40×10
40×10
40×10
40×10
40×10

CG Bench Press:
135×10
135×10
135×10
135×10
135×10

Single-arm Tricep Pushdown:
17×10
17×10
17×10
17×10
17×10

V-bar Pushdown:
40×10
40×10
40×10
40×10
40×10

Wide-grip Pushdowns:
37×10
37×10
37×10
37×10
37×10

Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

2/21 – Deadlift – Deload

Nice quick deload with some easy SLDLs.

SLDLs:
135×10
135×10
225×10
315×10
405×10
405×10

Lying Leg Curls:
75×10
75×10
75×10
75×10
75×10

45-degree Hypers:
bw ×10
+25×10
+25×10
+25×10
+25×10

Standing Cable Abduction:
17×10
17×10
17×10
17×10

Standing Cable Adduction:
17×10
17×10
17×10
17×10

Single-arm Cable Face Pulls:
40×10
40×10
40×10
40×10
40×10

CG Pulldown:
75×10
75×10
75×10
75×10
75×10

Straight-bar Lat Pushdowns:
40×10
40×10
40×10
40×10
40×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 30 minutes

2/20 – Press – Deload

Back from vacation and 10-days off, and continuing to deload this week for some extended recovery before easing back into heavy stuff.

Arnold DB Press:
25×10
35×10
35×10
35×10
35×10

Seated Shoulder Press Machine (neutral-grip):
75×10
75×10
75×10
75×10
75×10

Rear Delt Flye Machine:
50×10
50×10
50×10
50×10
50×10

DB Side Laterals:
15×10
15×10
15×10
15×10
15×10

Seated Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10

Seated Bicep Hammer Curl Machine:
50×10
50×10
50×10
50×10
50×10

OH Cable Curls:
20×10
20×10
20×10
20×10
20×10

OH DB Extension:
45×10
45×10
45×10
45×10
45×10

V-bar Cable Pushdown:
40×10
40×10
40×10
40×10
40×10

Underhand Pushdown:
17×10
17×10
17×10
17×10
17×10

BTB Pushdown:
80×10
80×10
80×10
80×10
80×10

Wide-grip Pulldowns:
75×10
75×10
75×10
75×10
75×10
75×10

Seated Lat Row Machine:
75×10
75×10
75×10
75×10
75×10
75×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

1/10 – Deadlift – 3’s

Lame session – have a kink in my lower back from sleeping weird it seems. Migraine really sapped my energy so I deloaded.

Reverse-band Conventional Deadlift (bands taking 100lbs off @ bottom, going slack below knees):
135×5
135×5
135×5
135×5
225×5
315×3
405×3
405×3

Lying Leg Curls:
100×12
100×12
100×12

Hammer Chins:
bw ×10
bw ×10
bw ×10

Rope Face Pulls:
80×12
80×12
80×12
80×12
80×12

Chest-Supported Seated Lat Row Machine:
200×10
200×10
200×12

Rope Lat Pushdowns:
80×10
80×10
80×10

Band Pull-Aparts:
purple ×50
purple ×50
purple ×50

Duration: 40 minutes

12/5 – Press – Deload

Nice deload workout.

Push Press:
45×20
135×10
185×6
185×6

SeatedBicep Curl Machine:
75×10
75×10
75×10

Single-arm Seated Bicep Curl Machine:
50×10
50×10
50×10

Seated Bicep Hammer Curl Machine:
50×10
50×10
50×10
50×10
50×10

OH Cable Curls:
20×10
20×10
20×10
20×10
20×10

OH DB Extension:
40×12
40×12
40×12
40×12
40×12

Rope Pushdown:
40×10
40×10
40×10
40×10
40×10

Single-arm Underhand Pushdown:
13×10
13×10
13×10
13×10
13×10

BTB Pushdown:
40×10
40×10
40×10
40×10
40×10

Seated Shoulder Press Machine (neutral-grip):
100×10
100×10
100×10

Seated Shoulder Press Machine:
100×10
100×10
100×10

Rear Delt Flye Machine:
50×10
50×10
50×10
50×10
50×10

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 30 minutes

11/21 – Press – 3’s

Presses were pretty solid. Continuing to hit PRs on the close grip strict overheads.

Strict Military Press (close-grip, elbows tucked):
45×20
85×12
105×8
125×5
145×5
165×5
185×3
205×3
225×4 (PR)
250×3 (push press)

Seated Bicep Curl Machine:
100×6
125×6
150×6
160×6
170×6
160×6
150×6

Seated Hammer Curl Machine:
50×8
75×8
100×8
112×6
100×6

OH Cable Curls:
30×10
40×10
40×10
40×10
30×10

OH DB Extension:
70×12
70×12
70×12

Rope Pushdown:
40×20
40×20
40×20

Single-arm Underhand Pushdown (superset with pushdowns):
13×20
13×20
13×20

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
150×8
207×8
214×8
200×8
175×8

Rear Delt Flye Machine:
90×8
110×8
130×8
150×8 (PR)
110×8

Duration: 40 minutes

11/11 – ATG Squat – Deload

Light atg squats feeling pretty decent…

ATG Squat (high-bar):
135×10
225×5
225×5
225×5
225×5
225×5

Hammer Chins:
bw×10
bw×10
bw×10
bw×10

Shrugs (snatch grip):
225×10
315×10
315×10
315×10
315×10

Single-Leg Seated Leg Extension:
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10
50×10

45-degree Hypers:

bw×12
bw×12
bw×12
bw×12

Duration: 30 minutes

11/10 – Incline – Deload

Nice deload session.

Incline Bench Press:
45×20
135×12
185×10
185×10
185×10
185×10
185×10

Hammer Chins:
bw×10
bw×10
bw×10

Seated Chest Press Machine (neutral grip):
100×10
100×10
100×10

Seated Chest Press Machine:
100×10
100×10
100×10

Seated Pec Flye Machine:
100×12
100×12
100×12
100×12
100×12
100×25

Seated Single-arm Bicep Curl Machine:
50×10
50×10
50×10
50×10
50×10

OH Rope Extension:
40×12
40×12
40×12
40×12
40×12

V-bar Pushdowns (superset with oh extensions):
50×12
50×12
50×12
50×12
50×12

Reverse Single-arm Tricep Pushdown:
17×12
17×12
17×12
17×12
17×12

DB Pullovers:
40×12
40×12
40×12
40×12
40×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

11/8 – Deadlift – ME/Deload

Deloading but I was excited to try some reverse band deads in the new rack, finally. No idea where to ‘set the bar’ to start progressing from so I worked up to a max single. All assistance work was deloaded.

Reverse-band Conventional Deadlift (bands taking 100lbs off @ bottom, going slack below knees):
225×5
315×5
405×3
495×2
585×1
635×1
675×1 (PR)
585×3

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×12

Seated Leg Curl:
100×12
100×12
100×12
100×12
100×12

CG Pulldown:
100×12
100×12
100×12
100×12
100×12

Rope Face Pulls:
40×12
40×12
40×12
40×12
40×12

Seated Lat Row Machine:
100×12
100×12
100×12
100×12
100×12

CG Lat Pushdowns:
40×12
40×12
40×12
40×12
40×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

11/7 – Press – Deload

Nice deload workout.

Strict Military Press off Pins (eye-level, close-grip, elbows tucked):
45×20
135×5
185×3
185×3
185×3
185×3

Seated Bicep Curl Machine
50×12
50×12
50×12
50×12
50×12

Seated Bicep Hammer Curl Machine:
50×12
50×12
50×12
50×12
50×12

OH Cable Curls:
20×12
20×12
20×12
20×12
20×12

OH DB Extension:
40×12
40×12
40×12
40×12
40×12

Rope Pushdown:
33×12
33×12
33×12
33×12
33×12

Single-arm Underhand Pushdown:
17×12
17×12
17×12
17×12
17×12

BTB Pushdown:
60×12
60×12
60×12
60×12
60×12

Seated Shoulder Press Machine (neutral-grip):
75×12
75×12
75×12
75×12
75×12

Seated Shoulder Press Machine:
75×12
75×12
75×12
75×12
75×12

Rear Delt Flye Machine:
50×12
50×12
50×12
50×12
50×12

Duration: 40 minutes