Category: Bodybuilding

1/13 – Squat/Deadlift/Core

Real nice session. Good DE work, everything felt fast/strong.

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

KB Goblet Squat:
106×10
106×10
106×10

KB OH Squats:
44s ×10
44s ×10
44s ×10

Squats (high-bar):
135×10
250×2
250×2
250×2
250×2
250×2

Zombie Front Squat:
225×5

Conventional Deadlift:
135×10
225×5
370×2
370×2
370×2
370×2
370×2

KB Suitcase Carry:
106×50 steps
106×50 steps

KB Around-the-worlds:
62×20
71×20
71×20

OH Shrugs:
135×20-20-20

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

1/12 – Bench – DE

Great session – fast DE work and good overheads.

OH KB Extensions:
25×40

KB Halos:
25×40

Rope Pushdowns (y-stack):
13×50

Bench Press (60%):
135×10
165×5
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×5

Standing Military Press:
135×8
185×8
205×8
225×8
45×20 (klokov)

OH KB Press:
70×2-88×2-106×3

CG Hammer Chins (pulling back, using pulldown handle):
×10
×10
×10

Wide-grip Pullups (pulling back):
×10-10

Wide-grip Pullups (pulling forward):
×10-10

Seated Tricep Pushdown Machine:
235×15
235×15
235×13

Rope Hammer Curl:
100×20
150×15
100×15-50×15

Band Pull-Aparts:
×25-25-25

Duration: 53 minutes

1/11 – Arms

Rope Pushdowns * Rope Cable Curls (y-stack):
40×20*40×20
40×20*40×20
40×20*40×20
40×20*40×20

EZ Skull Crushers * EZ Wide-grip Drag Curls:
45×20*45×20
45×20*45×20
45×20*45×20
45×20*45×20

OH DB Extensions * DB Hammer Curls:
40×20*20×20
40×20*20×20
40×20*20×20
40×20*20×20

Bench Dips * Incline DB Curls:
×20*15×20
×20*15×20
×20*15×20
×20*15×20

Duration: 30 minutes

1/10 – Deadlift – ME

First time doing ME sumo deads since last October, and heaviest I’ve gone since last summer. Knees felt good, but I had issues sitting back into the pull, resulting in the heavy singles turning into SLDLs mostly. Need to do more wide-stance work.

Lying Hamstring Curls:
60×12
60×12
60×12
60×12
60×12

Deadlift:
135×10
225×5
315×5
405×2
495×1
585×1
635×1
635×1
585×1

SLDL:
315×5
345×5
375×5
405×5

GMs (knees bent):
135×10
225×10
225×10
225×10

45-degree Hypers (setting: 4):
×10
×10
+15×10 (btn)

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

1/9 – Bench – ME

Bench is progressing – everything was pretty easy but still working on confidence with my elbow (no issues), and overall stability – not enough heavy pressing  to make it feel comfortable yet.  Going to rotate in ME flat bench more during these 8 week  rotations.

OH Extensions:
25×30

Halos:
25×40

V-bar Pushdown (y-stack):
30×50

Bench Press (ring on outer ring):
45×20
135×10
165×5
195×5
225×3
255×1
285×1
305×1
310×1
285×3
285×3

Incline Bench:
135×10
185×8
185×8
185×8
185×8
185×8

Lying Tricep Extension:
25×15
35×15
45×15
65×15
85×15

KB Side Laterals * KB Front Laterals (kb held straight out):
15×10*10
15×10*10
15×10*10

BB Rows (wide overhand grip, slow neg/full stretch):
135×12
135×12
135×12
135×12
135×12

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

1/6 – Squat/Core – Deload

First time doing Zerchers since May ’21 – felt good.

Seated Leg Extension:
100×10-10-10-10-10-10-10-10-10-10

KB Goblet Squat:
53×10
53×10
53×10

KB OH Squats:
25 ×10
25 ×10
25 ×10

ATG Zercher Squat (starting from the floor) * Shrugs:
135×10*10
225×5*10
225×5*10
225×5*10

KB Around-the-worlds:
44×20
44×20
44×20

Bent-over Lat Pushdowns:
20×15
30×15
30×15

Band Pull-Aparts:
×25-25-25

Duration: 29 minutes

1/5 – Bench – Deload

OH Extensions:
25×30

Halos:
25×40

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

Incline Bench Press:
45×20
135×10-10-10

High Incline Bench Press:
135×10-10-10

Military Press:
135×10-10-10

EZ OH Extensions:
25×20-20-20

Seated Tricep Pushdown Machine:
50×20-20-20

DB Hammer Curls:
15×20-20-20

Seated Cable Row (two handles):
50×15-15-15-15-15

Band Pull-Aparts:
×25-25-25

Duration: 35 minutes

1/4 – Back/Biceps – Deload

Band Pulldown – underhand * shoulder width * btn (dowel):
green ×15*15*15
green ×15*15*15
green ×15*15*15
green ×15*15*15
green ×15*15*15

Band Bicep Curl * Reverse Band Bicep Curl * Single-Arm Band Curl (dowel):
red ×15*15*15
red ×15*15*15
red ×15*15*15

Band Hammer Curls:
red ×15-15-15

Single-arm OH Band Curl (body angled away):
red ×15-15-15

Duration: 15 minutes

1/3 – Deadlift – Deload

Workout at home due to weather.

KB RDL * Shrugs:
106×10*10
106×10*10
106×10*10
106×10*10
106×10*10

KB SLDL:
106×10-10-10-10-10

Single-leg Lying Band Hamstring Curl:
red ×10-10-10-10-10-10-10-10-10-10

Lying Band Reverse Squat:
red×10-10-10-10-15

Standing Band Rows (dowel, various grips):
green ×15-15-15-15-15

KB Suitcase Carry:
106×50 steps
106×50 steps
106×50 steps
106×50 steps

Band Pull-Aparts:
×25-25-25

Duration: 27 minutes

1/2 – Bench – Deload

Seated Chest Press Machine:
30×15-15-15-15-15

Seated Pec Flye Machine:
50×15-15-15-15-15

Seated Shoulder Press Machine:
30×15-15-15-15-15

Flat DB Bench * Flat DB Squeeze Press:
25×20*20

Incline DB Bench * Incline DB Squeeze Press:
25×20*20

High Incline DB Bench * High Incline DB Squeeze Press:
25×20*20

Decline DB Bench * Decline DB Squeeze Press * Decline Flyes:
25×20*20*20

Seated Cable Row (wide neutral grip):
50×15-15-15-15-15

Side Laterals:
15×15-15-15

Reverse CG Bench*CG Bench:
45×20*20

JM Press*Wide-grip Bench Press:
45×20*20
45×20*20

Band Pull-Aparts:
×25-25-25

Duration: 30 minutes