2/22 – Arms/Shoulders

Back at it after a week off. Easy/light-intensity workout.

Seated Bicep Curl Machine:
50x10x1
75x10x1
100x10x1
100x10x1
100x10x1

Hammer-grip Seated Bicep Curl Machine:
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1

OH Curls:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Seated Tricep Extension Machine:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Single-arm Reverse Pushdown:
20x10x1
20x10x1
20x10x1

OH Rope Extension:
40x10x1
40x10x1
40x10x1

Cable Crossover:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Rear Delt Flye Machine (slow negatives):
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1

Klokov Press:
45x20x1
55x20x1
65x20x1
65x20x1
65x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

2/11 – ATG Squats – ME

Feeling like I was hit by a semi. Very sore all over. Still hit the squats I needed to hit, though.

ATG Squat (low-bar):
135x12x1
225x6x1
325x3x1
445x1x1
495x1x1
545x1x1

Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
495x6x1
495x6x1
405x6x1

Single-arm Seated Bicep Curl:
37x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Seated Leg Extension:
200x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Single-leg Seated Leg Extension:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Duration: 45 minutes

2/10 – Upper

Nice low volume upper body workout. Pushed inclines and push presses a little. All easy sets.

Incline Bench Press:
135x12x1
135x12x1
185x5x1
225x5x1
275x3x1
315x2x1
275x5x1
225x10x1

Push Press:
135x10x1
185x5x1
225x1x1
255x1x1
265x2x1

Flat DB Bench:
65x12x1
65x12x1

Flat Neutral-grip DB Bench:
65x12x1
65x12x1

Seated Chest Press Machine:
125x12x1
125x12x1

Seated Neutral-grip Chest Press Machine:
125x12x1
125x12x1

Pec Flye Machine:
170x12x1
170x12x1

Klokov Press:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

2/9 – Deadlift – ME

Nice new conventional deadlift PR. Felt really solid today.

Conventional Deadlift:
225x6x1
315x3x1
405x3x1
515x1x1
585x1x1
640x2x1 (PR)
585x3x1

DE Conventional Deadlift:
455x2x1
455x2x1
455x2x1
455x2x1

SLDL:
455x2x1
455x2x1
455x2x1
455x2x1

Seated Lat Row Machine:
207x10x1
207x10x1
221x10x1
228x10x1
235x10x1
242x10x1

CG Pulldown:
200x6x1
225x6x1
250x6x1
250x6x1
250x6x1

Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1

Standing Band Abduction:
red x50x1
red x50x1

Standing Band Adduction:
red x50x1
red x50x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes