Category: Bodybuilding

Cruised through this workout as my elbow was complaining on overheads.

DB Side Laterals (superset with rear laterals):
20×12
20×12
20×12
20×12

DB Rear Laterals:
20×12
20×12
20×12
20×12

DB Front Lateral Raises:
20×12
20×12
20×12
20×12

Front Plate Raises:
45×12-12-12

Ultra-wide BTN Standing Military Press:
45×12
65×12
85×12
105×15-65×20

Standing Military Press:
135×10
185×5
235×5
255×2 (push)

DB Press:
40×12-20×20

EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×12-12-12-12

V-bar Pushdowns:
40×50-20×50

Rope Pushdowns:
20×100

Band Pull-Aparts:
×25-25-25-25

Duration: 34 minutes

Squats (5-3-1 @ 490, wraps @ 495+):
135×10
225×5
365×5
415×3
465×1
495×1
525×1

ATG Zombie Front Squats:
225×3
315×3
315×3

Leg Extensions:
235×10-10-10-10-10
115×10-10-10-10-10

BB Shrugs (last rep held @ top):
225×5
315×5
405×5
495×5
585×5

Wide-grip BB Shrugs (last rep held @ top):
585-495-405-315-225×5

Hanging Scapular Retractions:
×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 55 minutes

Cruising, because elbows.

Flat DB Flyes:
35×20-55×10-10-10

Flat DB Pullovers:
35×15-15

Bench:
135×20-20
185×10-10-10-10-10

Incline DB Bench:
50×10-10-10-10-10

Incline DB Flyes:
30×20-20-20

Cable Crossovers:
30×20-20-20-20

CG Bench Press:
135×12-12-12

JM Press:
45×15-15-15

Pushdowns:
70-30×25

Reverse Pushdowns:
50-20×25

Seated Tricep Pushdown Machine:
100-50×30

Band Pull-Aparts:
×25-25-25-25

Duration: 34 minutes

Deads felt quite nice. Pausing reps definitely making things stronger (ie: holding weight off floor 2-3″ at the bottom of each rep for a few seconds before pulling again)

Deadlift (5-3-1 @ 620, last reps paused):
135×15
225×5
315×5
465×5
525×3
590×1
635×3 (all reps paused)

Conventional Deadlift (all reps paused):
495×5
405×5

BB Row (overhand, various widths):
225×6-6-6-6

Lying Hamstring Curl:
90×12-12-12

Seated Hamstring Curl:
95×12-12-12

Wide-grip Pulldowns:
250×5
250×5
250×6

Extra CG Pulldowns:
250×6
250×6
250×8

Rope Face Pulls (two ropes, #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: 60 minutes

Took it easy on pressing – elbow.

Side Laterals (superset with rear laterals):
20×12
20×12
20×12

Rear Laterals:
20×12
20×12
20×12

BB Front Lateral Raises:
45×12
45×12
45×12

Standing Military Press:
135×10
185×10
135×10

Ultra-wide BTN Standing Military Press:
45×12
65×12
85×20

Single-arm OH KB Press:
61×12-12
61×12-12
61×12-12

Seated DB Press:
40×15-15-15-15-15

BB Curls (close, regular, wide, reverse):
35×25-25-25-25

Rope Pushdowns:
40×25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 36 minutes

ATG Squats (3’s @ 490):
135×10
225×5
315×3
345×3
390×3
440×3 (paused)

ATG Zombie Front Squats:
225×3
275×3
325×3

Leg Extensions:
235×10-10-10
235×10-10-10

Shrugs:
225×5
315×5
405×5
495×5
585×6

Wide-grip Shrugs:
585-495-405-315×6-225×10

Rope Face Pulls (pulling to chest, single rope):
200×15-15-15-100×20-50×30

BTN Pulldowns (neutral grip):
100-90-80-70-60-50-40×12

Hanging Scapular Retractions:
×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 41 minutes

Achy elbow; taking it easy on presses.

Bench Press:
135×12
185×10
235×10
235×10
235×10
185×10

Flat DB Flyes:
40×15-15-15

Flat DB Pullovers:
40×15-15-15

Incline DB Bench:
55×15-15-15-35×15-20×20

Incline DB Flyes:
20×20-20-30

KB Squeeze Press:
88×15-15-15-15-15

JM Press:
45×20-20-20

V-bar Pushdowns:
50-40-30×10

Reverse Pushdowns:
50-40-30×10

Wide-grip Pushdowns:
50-40-30×10

BB Forearm Curls:
35×50

Reverse BB Forearm Curls:
35×50

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes

Conventional Deadlift (3’s @ 620, most reps paused):
135×10
225×5
315×5
435×3
495×3
560×3

Deadlift:
315×6-6-6

SLDL:
315×10
315×10
315×10

BB Row (various grips overhand):
225×6-6-6

GHRs (4-2):
×12-12-12

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Seated Calf Raise:
90×30-45×30

Wide Pulldowns (neutral grip):
230×6
230×6
230×6

CG Pulldowns:
250×6
250×6
250×8

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

Rope Lat Pushdowns (two ropes, strict form):
100×15
100×15
100×15

Standing BB Curls (various grips):
45×25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 60 minutes