Category: Bodybuilding

12/30 – Squat/Core

Good workout to end the year. Squats are getting more comfortable without any wraps/sleeves.

Single-leg Seated Leg Extension:
40×10-10-10-10-10-10

KB Squat:
62s ×10
62s ×10
62s ×10

KB OH Squats:
44s ×10
44s ×10
44s ×10

Box Pistol Squats (going down to parallel box/bench):
×10
×10

Squats (high-bar):
135×10
225×5
315×2
335×2
355×2
375×2

Squats (low-bar):
225×10
225×10

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

Shrugs:
225×10
315×10
405×10
495×10
585×10

Wide-grip Shrugs:
585-495-405×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

12/29 – Bench – DE

OH Extensions:
25×30

Halos:
25×30

Rope Pushdowns:
30×40

Bench Press (65-70%):
45×30
135×10
165×3
200×3
200×3
200×3
200×3
200×3
215×3
215×3
215×3
215×3
215×3

Seated DB Press:
40×12
60×10
80×8
70×10

Assisted Hammer Chins:
×10
×10
×10

Band Face-pulls:
purple ×20-20-20

Seated Tricep Pushdown Machine:
100×25-25-25

Rocking Rope Pushdowns:
50×20-20-20

DB Kickbacks * Band Extensions:
25×20*orange ×10
25×20*orange ×10
25×20*orange ×10

Rope Hammer Curls:
30×20-20-20-20-20

DB Preacher Curls:
45×10
45×10

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

12/28 – Back/Biceps

CG Pulldown (extra close, full stretch):
50×20-100×10
150×10
200×10
150-100-50×10

CG Pulldown (extra close, leaning back // to floor):
50×20-100×10
150×10
170×10
150-100-50×10

Cable Rear Delt Flyes (y-stack):
13×15-15-15-15-15

Rope Cable Curls (hands together palms up):
50×20
50×20
50×20
50×20
50×20

Reverse DB Curls:
15×15-15-15

Alternating DB Curls (holding at top):
20×10-10-10

DB Waiter Curls:
55×10-10-15

Reverse Preacher Curl:
35×15-15-15

Preacher Curl (regular, wide, hands together):
55×20-15-15

Incline DB Curls:
20×12-10-10

Single-arm OH Cable Curl (y-stack, body angled away):
10×15
10×15
10×15

Duration: 45 minutes

12/27 – Deadlift

Gym got farmer’s walk handles/bars so I decided to try doing farmer’s walk deadlifts for the first time. Took some time setting up as they don’t have proper clamps for them. Definitely a new stimulus. Not near a max effort yet, but did not want to push things too hard right out the gate with them. Definitely going to be sore tomorrow.

Lying Hamstring Curl:
50×10-105×10
115×10
125×10
135×10
145×10

Farmer’s Walk Handles Deadlift:
225×5
405×1
405×1
405×1
505×1
585×1
625×1
625×1
625×3 (PR, 312.5/hand)
405×5

Deadlift * Sumo SLDL:
225×10*10
225×10*10
225×10*10

GMs (straight leg)*GMs (knees bent):
135×10*10
225×10*10
225×10*10

Adduction * Abduction * Kickbacks:
30×10*10*10
30×10*10*10
40×10*10*10

V-bar Pushdowns:
50×15
70×15
80×15
90×15
100×15

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

12/26 – Bench – ME

Presses feeling pretty solid. Definitely need to acclimate to holding more weight. 255 was cake, 275 felt like a ton.

OH Extensions:
25×30

Halos:
25×40

V-bar Pushdown (y-stack):
20×50

Military Press:
45×20
75×10
105×10
135×5
165×5
195×3
225×2
255×1
275×2
255×5

Flat DB Bench:
65×15-15
90×15
90×15
90×15

Seated Cable Row (wide neutral grip):
100×12
150×12
200×12
250×12
260×12 (PR)

Incline Tricep Extensions:
25×20-20-20-20-20

Cable Crossover Tricep Extensions:
10×15-15-15-15-15

KB Side Laterals*Front Laterals (holding kb’s straight out):
15×15*15
15×15*15
15×15*15

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

12/23 – Squat/Core

Easy squats, but still a bit tentative since I am not wearing any knee sleeves, etc. Low bar squats for the first time in forever, so starting light.

Single-leg Seated Leg Extension:
40×10-10-10-10-10-10-10-10

KB Goblet Squat:
106×10
106×10
106×10
106×10
106×10

KB OH Squats:
44s ×6
44s ×6
44s ×12

Box Pistol Squats (going down to parallel box/bench):
×10
×10
×10

Paused ATG Squats (high-bar, 3-5s pauses):
135×5
225×3
285×2
325×2

Squats (low-bar):
135×20
135×20

KB Around-the-worlds:
44×20
44×20
62×20
71×20 (PR)

DB Shrugs:
150s ×50

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

12/22 – Bench – DE

OH Extensions:
25×30

Halos:
25×30

V-bar Pushdowns:
40×40

Bench Press (60%):
45×30
135×10
155×3
185×3
185×3
185×3
185×3
185×3
185×3
185×3
185×5

Standing Military Press:
135×8
155×8
175×8
205×8

Underhand Pulldowns:
100×10-10-10-10-15

Seated Tricep Pushdown Machine:
200-185-170-155-140-125-110-95×10

DB Hammer Curls:
50×10
50×10
50×10

Band Pull-Aparts:
×25-25-25

Duration: 35 minutes

12/21 – Back/Biceps

CG Pulldown (extra close, full stretch):
50×20-100×10
150×10
200×10
150×12

Seated Cable Row (wide, neutral grip, pulling low):
110×10
150×10
200×10
250×10
150×10

Cable Rear Delt Flyes (y-stack):
10×15-15-15-15-15

Reverse DB Curls:
15×15-15-15

Alternating DB Curls:
30×10-10-10

DB Waiter Curls:
55×10-10-12

Seated Reverse Bicep Curl Machine:
30×15-15-15

Seated Bicep Curl Machine:
80×14-8-7

Incline DB Curls:
25×10-8-7

Single-arm OH Cable Curl (y-stack, body angled away):
20×10
20×10
20×10

Duration: 43 minutes

12/20 – Deadlift

Lying Hamstring Curl:
50×10-100×10
110×10
120×10
130×12

Conventional Deadlift (paused reps):
135×10
225×5
315×5
405×5
495×5

Deadlift (toes at plates):
315×5
315×5
315×5
315×5

45-degree Hypers * GHRs (4/2):
×10*10
×10*10
×10*10

Adduction * Abduction * Kickbacks:
20×10*10*10
30×10*10*10
30×10*10*10

Rocking V-bar Pushdowns:
50×20
70×20
70×20

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

12/19 – Bench – ME

Chest feeling fine, albeit a bit tight on the heaviest reps,  from last Thursday so I pushed the band bench a bit – matched last cycle’s effort with room to spare, with tighter bands.

OH Extensions:
25×30

Halos:
25×40

Band Bench Press (purples):
45×20
135×10
165×5
195×3
225×3
255×1
285×1
305×1
285×2
235×3

Floor DB Bench (paused reps):
40×15
60×15-15-15-15

Wide-grip BB Rows:
225×8
225×8
225×8
225×8
225×8

Lying Tricep Extensions:
25×15
35×15
55×15-15-15

KB Side Laterals*Front Laterals (holding kb’s straight out):
20×10*10
20×10*10
20×12*12

Underhand Pushdowns:
50×50

Pushdowns:
50×50

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes