Category: Bodybuilding

Finally pushing squats again. Felt stellar.

Squats (5-3-1 @ 450):
135×10
225×5
335×5
385×3
425×1
455×1
475×1
495×1

Zombie ATG Front Squats:
225×5
225×5
315×5

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

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

Shrugs:
495-405-315-225×10

Lying Incline DB Row:
50s ×15-15-15

Seated Pulldown Machine:
155×15-15-15

Pull-ups (narrow, medium, wide grips):
×10
×10
×10

Chins (hammer narrow and wide):
×10
×10

Hanging Scapular Retractions (narrow, medium, wide grips):
×10
×10
×10
×10
×10

Band Pull-Aparts:
red ×25-25-25-25

Duration: 58 minutes

Flat DB Bench:
40×20
60×15
80×12
100×10
120×8
130×6
110×12
80×15

Flat DB Flyes:
45×15-15-15

Incline DB Bench:
45×20
60×15
80×12
80×12
80×12

Incline DB Flyes:
20×25-25-25

Flat DB Pullovers:
30×15-15-15

CG Bench Press:
135×10
155×10
175×10
195×10
215×5
235-195-175-155-135×5

JM Press:
45×20
65×20
90×20
65×20
45×30

Rope Pushdowns:
100-90-80-70-60×15-40×30

Seated Tricep Pushdown Machine:
235×10-10-10-10-10 (PR)

BB Forearm Curls:
35×50

Reverse BB Forearm Curls:
35×50

Band Pull-Aparts:
×25-25-25-25

Duration: 63 minutes

Deads feeling pretty good. Easy pulls today.

Conventional Deadlift (5-3-1 @ 585):
135×10
225×5
315×5
435×5
495×3
555×1
585×3

SLDL:
495×3
405×5
315×8

Deadlift:
225×10
225×10
225×10

BB Row (overhand):
225×6
225×6
225×6
135×15
135×15

BTB Shrugs:
225×10
225×10
225×10

Lying Hamstring Curl:
90×12-12-12

GHRs (4-2):
×10-10-10

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
110×15
130×15
150×15

BTN Pulldowns:
150×8
180×8
210×8

CG Pulldowns (superset with pushdowns):
120×12
120×12
120×12

Straight-bar Lat Pushdowns (strict form):
110×12
150×12
200×12

V-bar Cable Curls:
150-130-110-90-70-50-40-30-20×10-10×30

Band Pull-Aparts:
×25-25-25-25

Duration: 70 minutes

Single-arm OH KB Press:
62×10-10
88×5-5
106×7-7
106×7-7
88×10-10

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

Cable Rear Laterals:
20×12
20×12
20×12

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

Ultra-wide BTN Standing Military Press:
55×12
55×12
55×12
55×12
55×20

Seated DB Press:
55×15
55×15
55×15
55×15
55×15

EZ Curls (close, regular, wide grips):
75×8-8-8
75×8-8-8
75×10-10-10

Seated Tricep Pushdown Machine:
145-130-115-100-85-70-55-45-35-25×12

Pushdowns:
200-180-160-140-120-100-80-60-40×10-30×30

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 45 minutes

Hamstring solid. Squats coming along.

ATG Squats:
135×10
225×10
315×5
405×2
405×3
315×5

Zombie ATG Squats:
225×5
225×5
225×5

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

Wide-grip Shrugs:
225×10
315×10
315×10
315×10
225×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
150×15
200×15
200×15

Pulldown Machine (overhand grip):
150×10
180×10
180×10

Wide-grip Pull-ups:
×10
×10
×10

Hammer Chins:
×10
×10

Hanging Scapular Retractions (narrow, medium, wide grips):
×10
×10
×10
×10
×10

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
red ×25

Duration: 40 minutes

Focusing on explosive concentrics on most exercises.

Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
130×8
100×15

Flat DB Flyes:
45×15-15-15

Incline DB Bench:
45×20
45×20
45×20
45×20
45×20
45×20

Incline DB Flyes:
25×20-20-20

Upwards Cable Crossovers:
20×15-15-15

Flat DB Pullovers:
40×10-10-10

CG Bench Press:
135-155-175-155-135×10

JM Press:
45×20-20-20-20-20

Rope Pushdowns:
70-60-50-40×10-30×30

Seated Tricep Pushdown Machine:
235×5-5-5-5-5

BB Forearm Curls:
25×50

Reverse BB Forearm Curls:
25×50

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 52 minutes

Hamstring feeling solid. Easy deads.

Conventional Deadlift (superset with SLDL):
135×10
225×5
315×5
405×5
495×5

SLDL:
135×10
225×10
315×10
405×5
495×5

BB Row (overhand-underhand):
225×6-6
225×6-6
225×6-6

Shrugs (reps held @ top):
225×10
315×10
405-315-225×10

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
90×15
100×15
110×15

BTN Pulldowns:
120×15
150×15
180×15

CG Pulldowns (superset with pushdowns):
180×12
210×12
250×12

Straight-bar Lat Pushdowns (strict form):
110×15
110×15
110×15

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
110×8-8-50×12
110×8-8-50×12
110×8-8-50×12
110×8-8-50×12

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 55 minutes

Good shoulder session.

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

Cable Rear Laterals:
20×12
20×12
20×12

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

Ultra-wide BTN Standing Military Press:
45×12
60×12
60×12
60×12
60×20

Single-arm OH KB Press:
62×10-10
88×5-5
106×6-6
106×6-6
88×6-6
62×12-12

EZ Curls (close, regular, wide grips):
45×12-12-12
45×12-12-12
45×15-15-15

Pushdowns:
100-90-80-70-60-50-40-30-20-10×12

Seated Tricep Pushdown Machine:
145-130-115-100-85-70-55-45-35×12

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 44 minutes