Category: Deload

12/23 – Shoulders/Arms

Strict Single-arm OH KB Press:
53×10-10
53×10-10
53×10-10

KB Halos:
35×10-10
35×10-10

Standing Military Press:
95×30

Ultra-wide BTN Standing Military Press:
45×30

Straight-arm Side Laterals (superset with rear and front laterals):
10×15-15-15

Rear Laterals:
10×15-15-15

Front Laterals:
10×15-15-15

Preacher Curls (normal, wide, close, reverse grips):
35×25-25-25-25

DB Hammer Curls:
10×50

Pushdowns (wide, underhand, close,  rope):
50×25-25-25-25

OH BB Extension:
45×50

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 29 minutes

12/22 – Pull – Deload

Seated Cable Row:
100×25
100×25

BTB Shrugs:
135×50

Shrugs:
135×50

Rope Face Pulls (two ropes, #18):
50×50

Pulldown Machine (neutral):
50×50

Pulldown Machine (overhand):
50×50

Straight-bar Lat Pushdowns (strict form):
50×50

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
100×30

Pulldowns (overhand grip):
100×30

BTN Pulldowns:
100×30

Hammer Chins:
×15

Hanging Scapular Retractions:
×15

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
40×35-35-50

Seated Leg Extensions:
50×100

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 40 minutes

12/21 – Push – Deload

Feels good to be back in the gym again.

Flat DB Bench:
50×25
50×25
50×25

Incline DB Bench:
30×25
30×25
30×25

Flat DB Flyes:
20×25-25

Cable Crossovers (low, high):
40×50-20×50

CG Bench Press:
135×25
135×25
135×25 (reverse grip)

JM Press:
45×25
45×25
45×25

Rope Pushdowns:
30×100

Seated Tricep Pushdown Machine:
100×25-25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 32 minutes

11/25 – Arms – Deload

Exercises superset, no rests between rounds.

Band Curls (dowel):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×15

Reverse-grip Band Curls (dowel):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×15

V-bar Band Curls:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×15

OH V-bar Band Extensions:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×15

V-bar Band Pushdowns:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×15

Incline Pushups:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10
bw ×15

Duration: 13 minutes

11/24 – Push – Deload

Good deload.

@home
Flat KB Squeeze Press:
53×75

Incline KB Squeeze Press:
53×25-25

CG Bench Press (dowel):
purple ×25
purple ×25 (reverse grip)

JM Press (dowel):
purple ×25
purple ×25

Flat Band Flyes:
purple ×25
purple ×25

Band Crossovers:
reds ×50

Band V-bar Pushdowns:
reds ×100

Single-arm Band Pushdowns:
red ×25
red ×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 21 minutes

11/23 – Pull – Deload

Deloading @ home.

Deadlift (kbs hanging from dowel):
247×25

Conventional Deadlift (kbs hanging from dowel):
247×25

BB Row (kbs hanging from dowel):
141×25 (overhand)
141×25 (underhand)

KB BTB Shrugs:
106×50

Lying Hamstring Curl:
purple ×50

KB SLDL:
106×25
106×25

Band Face Pulls:
reds ×50

Band Pulldown (neutral):
reds ×50

Band Pulldown (overhand):
purple ×50

Straight-bar Lat Pushdowns (strict form):
red ×25 (overhand)
red ×25 (underhand)

Standing Band Curls (dowel):
purple ×35 (close)
purple ×35 (wide)
purple ×50 (v-bar)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 26 minutes

11/17 – Push – Deload

Good deload.

Flat DB Bench:
50×50-30×50

Incline DB Bench:
30×50-20×50

CG Bench Press:
135×25
135×25 (reverse grip)

JM Press:
45×25
45×35

Flat DB Flyes:
20×50

Cable Crossovers (low, high):
40×50-20×50

Rope Pushdowns:
30×100

Seated Tricep Pushdown Machine:
100×50

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 28 minutes

11/15 – Pull – Deload

Nice intense deload session.

Deadlift:
225×25

Conventional Deadlift:
225×25

BB Row:
135×25 (overhand)
135×25 (underhand)

Hang Power Cleans:
135×15

BTB Shrugs:
135×50

Lying Hamstring Curl:
50×50

GHR (4/2):
×30

Seated Hamstring Curl:
50×50

Rope Face Pulls (two ropes, #18):
50×50

Pulldown Machine (neutral):
50×50

Pulldown Machine (overhand):
50×50

Straight-bar Lat Pushdowns (strict form):
50×25 (overhand)
50×25 (underhand)

Standing Cable Curls:
30×35 (close)
30×35 (wide)
30×50 (v-bar)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 40 minutes

10/23 – Shoulders/Arms

Quick and easy deload at home.

Strict Single-arm OH KB Press:
53×10
53×10
53×10
53×10
53×10
53×10

Standing Military Press (dowel):
purple ×30

Ultra-wide BTN Standing Military Press (dowel):
purple ×30

Straight-arm Side Laterals (superset with rear laterals):
reds ×30

Rear Laterals:
reds ×30

Front Laterals (dowel):
reds ×30

Curls (dowel – close, reverse, wide grips):
reds ×25-25-25

Pushdowns (dowel – wide, underhand, close, oh extension):
purple ×25-red ×25-purple ×25-red ×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 15 minutes

10/22 – Quads/Back

Nice deload session.

Squats (feet together – shoulder width – wide):
225×10-10-10

Zombie Front Squats:
135×30

Seated Leg Extensions:
100×100

Wide-grip Shrugs:
225×25
225×25

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
100×30

Pulldowns (overhand grip):
100×30

Hammer Chins:
×15

Hanging Scapular Retractions:
×15

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 25 minutes