7/19 – Lower – RE

Good rep work.

Standing Calf Raise:
250×20
300×20
360×20
380×20 (PR)

Standing Calf Raise Shrugs:
250×20
300×20
360×20
380×20 (PR)

Plate Loaded Leg Extension:
135×15
180×10
225×10
270×10
315×10
340×10 (PR)

SSB Squats:
135×10
225×10
225×10
225×10

Deadlift (paused):
225×10
315×10
405×10
455×12

45-degree Hypers (glute focus):
×12
+53×12
+106×12
+106×12
+106×12

Band Pull-Aparts:
×25-25-25

Duration: 48 minutes

7/18 – Bench – RE

Easy pressing; no elbow issues.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Seated OH Plate Squeeze Press:
25×20

OH Plate Extensions:
25×40

CG Bench:
45×20

Ultra-wide Bench:
45×20

Bench Press (pinky finger):
45×20
135×10
185×10
205×10
225×10
235×12

CG Bench:
185×12
205×12
225×11

Standing Military Press:
135×10
185×10
225×10

Pulldowns (shoulder width neutral grip):
150×15
200×10
260×10
300×5 (PR)-200×5-100×10

Single-arm KB OH Press:
70×10
88×8

Alternating DB Hammer Curl:
50×10
60×10
70×10

Band Pull-Aparts:
×25-25-25

Duration: 44 minutes

7/17 – Arms

Plate Halos:
25×40

OH Plate Extensions:
25×40

Plate Squeeze Press:
25×25

Bench Press:
45×20

Reverse-grip Bench Press:
45×20
45×20
135×10
135×10
185×10
205×5
225×5
245×5 (PR)
225×10
205×10
185×12

Cable Pushdown:
50×20
100×20
130×20
150×20-100×20-50×20

Arsenal Cable Curl:
50×15
100×12
130×8
140×5 (PR)-100×5-50×8

TG Plate Loaded Bicep Curl:
75×15
100×12
100×8-75×8-50×10

Duration: 40 minutes

7/16 – Lower

Low energy today – ended up being an OK session.

Lying Hamstring Curls:
50×20
100×10
100×10
100×10
100×10

Standing Single-leg Hamstring Curls:
50×15
100×10
130×10
130×10

TG Plate Loaded Rear Kick:
180×10
180×10
180×10
180×10

Conventional Deadlift:
135×10
225×5
315×3
405×2
495×2
495×2
495×2
495×5

RDL:
495×3
495×3

TG Belt Squat (wide stance):
270×12
360×12
360×12
360×12
360×20

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

7/15 – Upper

Plate Halos:
25×40

Plate Squeeze Press:
25×25

OH Plate Extensions:
25×40

OH Plate Squeeze Press:
25×25

Arsenal Plate Loaded Chest Press (seat pos: 2, wider grip):
90×20
90×20
180×15
270×15
360×10
410×10
410×10
270×15 (extra wide grip)

TG Plate Loaded Shoulder Press:
90×20
180×15
230×15
230×15
230×15

Hammer Strength Pec Flye Machine (seat pos 3):
100×20
210×12
210×12
210×12
210×12

Underhand Cable Pulldowns:
100×20
150×10
200×10
260×6
260×6
200×20

Single-arm Tricep Cable Extension:
30×15
30×15
30×15
30×15
30×15

Side-Laterals:
25×15
25×15
25×15

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

7/12 – Lower – RE

Good rep work.

Plate Loaded Leg Extension:
45×20
45×20
90×15
135×15
180×15
225×15
270×10
315×10 (PR)
315×10

Seated Calf Raise:
135×20
135×20
135×20

Standing Calf Raise:
250×20
300×20
350×20

Standing Calf Raise Shrugs:
250×20
300×20
350×20

Deadlift (paused):
135×20
225×20
315×20
405×20

GHRs:
×10
×10
×12

GHR Situps (mid, left, right):
×15
×15
×15

DB Walking Lunges:
50s ×10
50s ×10
50s ×15

Shrugs:
265×10
375×10
485×10
595×10
595×10 (switch to wide-grip)
485×10
375×10

Band Pull-Aparts:
×25-25-25

Duration: 75 minutes

7/11 – Bench – RE

Good pressing today – everything felt comfortable/very easy.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Seated OH Plate Squeeze Press:
25×20

OH Plate Extensions:
25×20

CG Bench:
45×20

Bench Press (pinky finger):
45×20
135×10
135×10
185×10
205×10
225×10
225×10 (paused)

CG Bench:
185×10
205×10
225×10

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

CG Pulldowns:
200×10
260×10
300×5 (PR)-200×5-150×5

Alternating DB Hammer Curl:
50×10
60×10
65×10

Duration: 37 minutes

7/10 – Arms

Heaviest I’ve gone on reverse grip bench, I think. Feeling better and easier than regular bench at the moment.

Plate Halos:
25×40

OH Plate Extensions:
25×40

Reverse-grip Bench Press:
45×20
135×10
185×10
205×10
225×12 (PR)
185×12

TG Plate Loaded Dip:
270×20
270×20
270×20

TG Plate Loaded Bicep Curl:
45×15
70×12
70×12
70×10
70×10
70×8

Duration: 22 minutes

7/9 – Lower

Standing Single-leg Hamstring Curls:
50×15
100×10
100×10
100×10
100×10

TG Plate Loaded Rear Kick:
135×12
135×12
135×12
135×12
135×12

TG Belt Squat (wide stance):
270×10
270×10
270×10
270×10
270×10

Paused ATG Squats (high-bar, long pauses):
135×10
225×5
315×5
315×5

RDL:
315×5
315×5
315×5
315×5
315×5

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

7/8 – Upper

Back from a long holiday break. Elbow feeling good. Did not push things too much, but had a solid session regardless.

Plate Halos:
25×40

Plate Squeeze Press:
25×20

OH Plate Extensions:
25×20

Arsenal Plate Loaded Chest Press (seat pos: 2, wider grip):
90×25
90×25
180×20
270×15
360×10
360×10
360×10

TG Plate Loaded Shoulder Press:
90×20
180×15
180×15
180×15

TG Plate Loaded Dip (reverse grip):
180×20
270×10
360×10
270×20

Hammer Strength Pec Flye Machine (seat pos 3):
100×20
205×12
205×12
205×12

Underhand Cable Pulldowns:
150×12
200×12
260×10
200×10
200×16

Single-arm Tricep Cable Extension:
20×15
20×15
20×15

Side-Laterals (rom to top):
20×15
20×15
20×15

Band Pull-Aparts:
×25-25-25

Duration: 39 minutes