9/19– Press – Deload

Feeling beat-up so deloading this week. 3 sets of every exercise, sets of 12-15.

Seated Shoulder Press Machine (neutral-grip)
DB Side Laterals
DB Rear Laterals
Rear Delt Flye Machine
Seated Bicep Curl Machine
Seated Bicep Hammer Curl Machine
OH Cable Curls
DB Curls
DB Hammer Curls
OH DB Extension
Rope Pushdown
Single-arm Underhand Pushdown
BTB Pushdowns
DB Extensions
Band Pull-Aparts

Duration: 30 minutes

9/16 – GMs – 5’s

GM’s are progressing well. Took it easier on the hyper deads since my left knee is bothering me from when I hit them heavy last week.

GM’s:
45×10
135×10
185×6
225×5
275×5
325×5
355×5 (PR)

45-degree Hyper Deadlifts:
135×10
185×10
235×6
235×6
185×10
185×10

Shrugs:
225×6
315×6
405×6
495×6
585×6
585×6
495×8
405×12

Single-Leg Seated Leg Extension:
70×10
70×10
70×10
70×10
70×10

Seated Leg Extension:

325×12
325×12
325×12
325×12
325×12

Wide-grip BTN Pulldown:
150×10
150×10
175×10
175×10
175×10

Duration: 40 minutes

9/15 – Incline – 5’s

Shoulder and elbow were achy today so I pretty much just cruised through this session.

Incline Bench Press:
45×12
135×12
155×12
175×12
195×5
215×5

Seated Chest Press Machine (neutral grip):
100×10
125×10
150×10

Seated Chest Press Machine:
100×10
125×10
150×10

Seated Pec Flye Machine:
170×12
170×12
130×15

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

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

Straight-bar Pushdowns:
40×15
40×15
40×15
40×15
40×15
40×15

DB Tricep Extension:
25×15
25×15
25×15
25×15
25×15

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

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

Duration: 30 minutes

9/13 – Deadlift – ME

Good deads. Getting there…

Deadlift:
135×10
225×6
315×5
405×3
495×1
585×1
615×1
630×1
585×2

Elevated Conventional SLDL (standing on 4″ box):
315×3
365×3
415×3
315×10

CG Pulldown:
175×10
225×6
250×6
271×6
292×6

Single-arm Rope Face Pulls:
60×10
70×10
80×10
80×10
80×10

Seated Lat Row Machine:
200×6
221×6
242×6
263×6
290×12 (PR)

CG Lat Pushdowns:
60×12
70×12
80×12
80×12
60×12

Duration: 60 minutes

9/12 – Press – 5’s

Strong. Had to clean the military presses today, but all were easy.

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
80×5
100×5
120×5
140×5
160×5
180×5
200×5 (PR)
170×8

Seated Bicep Curl Machine
100×12
125×12
150×12
125×12
100×12
125×12
100×20

Seated Bicep Hammer Curl Machine:
75×12
75×12
87×12
87×12
87×12
75×15

OH Cable Curls:
20×12
30×12
30×12
30×12
30×12

OH DB Extension:
90×12
90×12
90×12
90×12
90×12

Rope Pushdown:
80×12
80×12
80×12

Single-arm Underhand Pushdown:
20×12
20×12
20×12

Seated Shoulder Press Machine (neutral-grip):
100×10
125×10
150×10
175×10
200×10

Rear Delt Flye Machine:
80×12
80×12
80×12
80×12
80×12

Duration: 40 minutes

9/9 – Full Body

Absolutely killed this workout.

GM’s:
45×10
140×10
170×6
200×6
230×6
260×6
290×6
320×6

45-degree Hyper Deadlifts:
135×10
185×6
235×6
285×6
235×6
185×10

Shrugs:
225×6
315×6
405×6
495×6
495×6
405×12

Single-Leg Seated Leg Extension:
70×10
70×10
70×10
70×10
70×10

Seated Leg Extension:

325×10
325×10
325×10
325×10
325×10

Wide-grip BTN Pulldown:
150×10
150×10
150×10
150×10
150×10

Duration: 40 minutes

9/8 – Incline – 5’s

Pushed inclines more today. Shoulder still feeling like shit, but I can keep the pressing in a plane that does not aggravate it.

Incline Bench Press:
45×12
95×12
135×5
155×5
175×5
195×5
215×5
235×5
155×15

Seated Chest Press Machine (neutral grip):
100×6
150×6
175×6
125×6
125×6

Seated Chest Press Machine:
100×6
150×6
175×6
125×6
125×6

Seated Pec Flye Machine:
100×8
170×8
191×8
212×8
191×12

Seated Bicep Curl Machine:
112×8
137×8
157×8
125×10
125×12

OH Rope Extension:
80×12
80×12
80×12
80×12
80×12

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

DB Tricep Extension:
25×12
25×12
25×12
25×12
25×20

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

Duration: 45 minutes

9/7 – Deadlift – ME

Starting to feel like my old self again. 4 weeks post-surgery and back in the 600 club, hah.

Deadlift:
135×10
225×10
315×5
405×3
495×1
545×1
600×2

Conventional SLDL:
315×3
365×3
415×3
465×3
315×10

Underhand CG Pulldown:
175×6
225×6
250×6
271×6
292×6
250×12

Rope Face Pulls:
80×20
80×20
80×20
80×20
80×20

Seated Lat Row Machine:
200×6
221×6
242×6
263×6
290×12 (PR)

CG Lat Pushdowns:
60×12
60×12
60×12
70×12
70×12

Duration: 60 minutes

9/6 – Press – 5’s

Good session – everything feeling strong and solid. Shoulder getting there…

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
75×5
95×5
115×5
135×5
155×5
175×5
195×5 (PR)
165×8

EZ Curl:
45×10
65×10
85×10
85×10
85×10
65×10
65×10
45×10
45×20

Seated Bicep Hammer Curl Machine:
75×10
75×10
87×10

DB Hammer Curl:
35×10
45×10
55×10

OH Cable Curls:
20×12
30×12
30×12
40×12
30×12

OH DB Extension:
85×12
85×12
85×12
85×12
85×12

Rope Pushdown:
60×12
80×12
80×12
80×12
80×12

Single-arm Underhand Pushdown:
20×10
30×10
40×10
30×10
30×10

Seated Shoulder Press Machine (neutral-grip):
50×10
100×10
125×10
150×10
175×10

Rear Delt Flye Machine:
70×12
70×12
70×12
70×12
70×12

Duration: 45 minutes