Month: March 2017

Back worn out from squats still.

Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×3
405×3
495×2
585×2
495×2

CG Pulldown:
250×6
271×4
292×8

WG Pulldown:
200×6
225×6
250×8

Seated Rear Delt Row Machine:
150×10
100×10
100×10
100×10
100×10

Straight-bar Lat Pushdowns:
80×10
80×10
80×12

Lying Hamstring Curl:
150×6
170×6
191×4

Standing Cable Adduction:
20×10
20×10
20×10

Standing Cable Abduction:
20×10
20×10
20×10

Band Pull-Aparts:
purple ×25
purple ×25
red ×50
red ×50

Duration: 60 minutes

Strict Military Press:
45×20
45×20
45×20
65×10
85×10
105×10
125×8
145×5
165×3
185×3
210×3
230×4
250×5 (push press)
185×8
145×10
145×10
145×10
145×10
145×10

Arnold Presses:
60×6
70×6
80×8

Strict Side Laterals:
20×10
20×10
20×10
20×10

Rear Delt Flye Machine:
100×10
130×8
160×6 (PR)

Seated Bicep Curl Machine:
125×8
150×6
171×6

Reverse BB Curls:
45×20
45×20
45×20

Overhead Cable Curls:
30×10
30×10
30×10

OH Rope Extension:
80×10
80×10

Cable Pushdown:
80×10
80×10

Single-arm Underhand Pushdown:
30×10
40×10

OH BB Extension:
45×20
45×20
45×20

Band Pull-Aparts:
purple ×25
purple ×25
red ×50

Duration: 50 minutes

Wide-stance Squat:
135×10
135×10
135×10
135×10
225×3
315×3
365×3
405×3
405×5

ATG Zombie Squats:
225×3
275×3
325×3
375×3

Seated Leg Extensions:
325×10
325×10
325×10
325×10
325×10

Shrugs:
225×10
315×10
405×10
495×10
495×10
405×10

Hammer Chins:
bw ×10
+35×6
+70×4
+45×7
bw ×10

Reverse BB Curls:
45×20
45×20
45×20

BB Curls:
45×20
45×20
45×20

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

Duration: 60 minutes

Narrower grip on inclines is hurting my shoulder, so switching back to normal grip. Continuing with narrower grip on flat bench…

Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
155×10
175×10
195×10
225×3
255×3
285×4
285×4
225×10

Paused Bench Press:
135×10
155×10
190×3
220×3
250×8
190×10

Flat DB Bench Press:
60×10
80×10
110×10

Flat DB Flyes:
50×10
50×10
50×20

CG Bench Press:
135×10
155×10
175×10
195×10
215×10

Single-arm Reverse Tricep Pushdown:
20×12
30×12
40×12

BTB Pushdown:
160×12
160×12
160×20

Wide-grip Pushdowns:
75×10
75×10
75×20

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

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

Duration: 60 minutes

Reverse-band Conventional Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×3
315×3
405×3
495×3
495×3
495×3
585×3
585×3

CG Pulldown:
200×8
250×6
271×6

WG Pulldown:
175×8
200×6
225×8

BB Rows (rowing to upper chest):
135×10
185×10
185×10

Straight-bar Lat Pushdowns:
80×10
80×10
80×10
80×10
80×20

Lying Hamstring Curl:
125×8
150×6
170×6

Standing Cable Adduction:
20×10
20×10
20×10

Standing Cable Abduction:
20×10
20×10
20×10

Band Pull-Aparts:
purple ×25
purple ×25
red ×50
red ×50

Duration: 60 minutes

Pressing went well.

Strict Military Press:
45×20
45×20
45×20
65×10
85×10
105×10
125×8
145×5
170×3
195×3
220×6
195×8
170×10
145×10
145×10
145×10
145×10
145×10

Arnold Presses:
55×10
70×8
75×8

Strict Side Laterals:
20×10
20×10
20×15

Rear Delt Flye Machine:
100×10
130×8
160×6 (PR)

Seated Bicep Curl Machine:
100×10
125×8
157×8

Reverse BB Curls:
45×20
45×20
45×20

BB Curls:
45×20
45×20
45×20

OH Rope Extension:
50×10
80×10
80×10

Cable Pushdown:
80×10
80×10
80×10

Single-arm Underhand Pushdown:
20×10
23×10
30×10

OH BB Extension:
45×20
45×20
45×20

Band Pull-Aparts:
purple ×25
purple ×25
red ×50

Duration: 50 minutes

Easing into the wide-stance squats -so far so good. Everything felt strong today.

Wide-stance Squat:
45×20
45×20
45×20
135×10
225×5
315×5
315×5
315×5
315×5
315×10

ATG Zombie Squats:
225×5
225×5
225×5

Seated Leg Extensions:
165×10
205×10
265×10
325×10
325×10
325×10
325×10
325×10
325×10
325×10

Shrugs:
225×6
315×6
405×6
495×6
585×6
675×6
700×7

Hammer Chins:
bw ×10
+30×6
+65×4
+40×6
bw ×10

Reverse BB Curls:
45×20
45×20
45×20

BB Curls:
45×20
45×20
45×20

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

Duration: 40 minutes

Changing up incline/flat bench a bit by bringing in my grip a hand’s-width to make things easier on my shoulders. Definitely feels weird using the narrower grip, but starting things off lighter on both lifts and will progress from here.

Incline Bench Press:
45×20
45×20
45×20
135×10
155×10
175×10
195×10
205×5
235×5
265×8
235×10

Paused Bench Press:
45×20
135×5
155×5
180×5
205×5
235×10
180×10

Flat DB Bench Press:
60×10
80×10
100×10
100×10

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

CG Bench Press:
135×10
155×10
175×8
195×8
205×8

Single-arm Tricep Pushdown:
17×10
17×10
17×20

V-bar Pushdown:
80×10
80×10
80×10

Wide-grip Pushdowns:
75×10
87×10
100×10

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

Band Pull-Aparts:
purple ×25
purple ×25
red ×50

Duration: 60 minutes