Category: Bodybuilding

Flat DB Flyes:
25×15
45×12
65×10
80×12

Flat DB Squeeze Press:
25×15
45×12
65×10

Incline DB Flyes:
25×15
45×12
55×10
70×10

Flat DB Pullovers:
25×30

Seated Pec Flye Machine:
205×28f-9f-7f
170×10-140×12-100×15

Cable Crossovers:
60×15
80×12
100×10
120×10

V-bar Pushdowns * Rope Pushdowns:
30×30-30
30×30-30
30×30-30

Seated Tricep Pushdown Machine:
100×50

OH DB Extension:
20×30

Band Pull-Aparts:
×25-25-25-25

Duration: 32 minutes

Quick speed pulls, with some solid rest paused-failure work.

DE Deadlift:
225×3
245×3
265×3
285×3
305×3
325×3

GHR (4-2):
bw ×12-12-12

Seated Cable Row:
250×15f-8f-6f

Lying Hamstring Curl:
100×6-150×6-100×12

Seated Hamstring Curl:
100×6-155×6-100×12

Wide-grip Pulldowns:
250×7f-4f-2f

CG Pulldowns:
250×8f-4f-3f

Rope Face Pulls (#18, superset with lat pushdowns):
100×15
100×15
100×15

Straight-bar Lat Pushdowns (strict form):
100×15
100×15
100×15

Band Pull-Aparts:
×25-25-25-25

Duration: 30 minutes

Giving some OH presses a try to see how the elbow handles them.

Standing Military Press:
45×10
95×10
135×10
185×5
235×5

Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10

Rear Laterals:
20×10
50×10
60×10

DB Reverse Front Lateral Raises:
20×10
25×10
30×10 (PR)

Strict Side Laterals:
30×13f-7f-5f

Front Plate Raises (to overhead):
45×17f-8f-6f

Cable Curls:
110×25f-10f-7f

OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12

Band Pull-Aparts:
×25-25-25-25

Duration: 36 minutes

DE ATG Squats:
225×2-2-2-2-2-2-2-2

Bulgarian Split Squats:
90×10-10-45×10-10-bw ×10-10

Leg Extensions:
235×26f-10f-6f

Hammer Chins (various widths, superset with retractions):
×10
×10
×12

Hanging Scapular Retractions:
×10
×10
×12

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

Wide-grip Shrugs:
585×10
495×10
405×10
315×10
225×10

Band Pull-Aparts:
×25-25-25-25

Duration: 27 minutes

Pushing things a bit more, albeit with no pressing. Seeing how the elbow feels.

Flat DB Flyes:
25×15
45×12
65×10
75×10

Flat DB Squeeze Press:
25×15
45×12
65×10

Incline DB Flyes:
25×15
45×12
55×10
65×10

Flat DB Pullovers:
25×30

Cable Crossovers:
60×15
80×12
100×10
120×10

Seated Pec Flye Machine:
100×15
140×12
170×10
200×26f-9f-6f

V-bar Pushdowns * Rope Pushdowns:
30×30-30
30×30-30
30×30-30

Seated Tricep Pushdown Machine:
100×30

OH DB Extension:
15×30

Band Pull-Aparts:
×25-25-25-25

Duration: 36 minutes

Testing conventional deads a bit – best since 9/2018, so I’m pleased with that. Definitely feeling stronger than ever and probably could set a new 1rm PR with a few more heavy sessions.

Conventional Deadlift:
135×10
225×5
315×5
405×1
495×1
585×1
635×2 (second rep paused)

BB Row (overhand, various widths):
315×6
315×6
315×6
225×8
225×10

Lying Hamstring Curl:
100×6-150×6-200×6

Seated Hamstring Curl:
100×6-155×6-175×6

Wide Neutral-grip Pulldowns:
250×6
250×6
250×8

CG Pulldowns:
250×6
250×6
250×8

Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×15
150×12
200×10

Straight-bar Lat Pushdowns (strict form):
100×15
70×20
40×30

Band Pull-Aparts:
×25-25-25-25

Duration: 51 minutes

Cable Side Laterals (superset with rear laterals + front laterals):
10×15
10×15
10×15

Cable Rear Laterals:
10×15
10×15
10×15

Cable Front Lateral Raises:
10×15
10×15
10×15

Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10

Rear Laterals:
20×10
50×10
60×10

DB Reverse Front Lateral Raises:
20×10
25×10
25×10

Front Plate Raises (to overhead):
45×17f-7f-5f

Strict Side Laterals:
30×12f-7f-4f

Cable Curls:
100×16f-8f-6f

OH Cable Curls:
50-40-30-20-10×12

Pushdowns:
20×150

Band Pull-Aparts:
×25-25-25-25

Duration: 34 minutes