12/2 – Arms

Exercises superset; 40s rest before last round.

@home
Band Hammer Curls (last 5 reps held for 2 count @ top):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30

CG Curls (dowel):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30

Wide-grip Curls (dowel):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30

V-bar Pushdowns:
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30

Wide- Grip Pushdowns:
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30

OH Extensions:
red ×20
red ×20
red ×20
red ×20
red ×30

Duration: 18 minutes

12/1 – Push

@home
Floor KB Squeeze Presses:
53×30
72×20
88×20
106×20-20-20
88×20

Incline KB Squeeze Presses:
88×20
88×20
88×20

CG Floor Press (dowel):
purple ×10
purple+red ×10
green ×10
green+red ×10

JM Press:
purple ×15-15-15-15-15

Floor Band Flyes (lying on band):
purple ×15-15-15

Band Crossovers (low, high):
purples ×15-reds×15
purples ×15-reds×15
purples ×15-reds×15

V-bar Band Pushdowns:
green+red-green-purple+red-purple ×10-red×20

Band Dip Pushdowns:
purples ×10-10-10-10-10

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

Duration: 35 minutes

11/30 – Pull

A bit of a challenge to get back into the swing of things hitting it hard at home, but this ended up being a stellar session.

@home
SLDL (superset with deads, wooden dowel+kbs):
194×10
266×10
266×10

Deadlift (wooden dowel+kbs):
194×10
266×10
266×10

BB Row (underhand, wooden dowel+kbs):
194×10
194×10
194×10
194×10
194×10

KB Cleans:
88×5
88×5
88×5
88×5

BTB KB Shrugs:
106×20
106×20
106×20
106×20
106×20

Band Face Pulls (superset with btn pulldowns):
purples ×12
purples ×12
purples ×12

Band BTN Pulldowns:
purples ×12
purples ×12
purples ×12

Band CG Pulldowns (superset with pushdowns):
blue+green ×6
blue+green ×6
blue+green ×6

Band Lat Pushdowns (strict form, dowel):
purple ×15
purple ×15
purple ×15

Lying Hamstring Curl:
purple ×15-15-15-15-15-15

Standing Band Curls (dowel shoulder width – close grip – v-bar-grip, different grip each dropset):
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12

Lying Leg Lift:
doubled red ×15
doubled red ×15

V-Sit Leg Extensions:
doubled red ×15
doubled red ×15

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

Duration: 43 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

11/20 – Shoulders/Arms

Last gym session before another month of quarantine. Annihilated my shoulders with the first real heavy military presses in 8+ months. Solid 300 double with a bit of leg drive.

Standing Military Press:
45×10
135×10
165×6
195×3
225×3
250×1
275×1
285×1
300×2

Single-arm OH KB Press:
88×5
88×5
106×5
106×5

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

Side Laterals:
20×12
20×12
20×12

Rear Laterals:
40×12
40×12
40×12

Front BB Laterals:
45×12
45×12
45×12

BB Curls (close, wide, reverse grips):
45×12-12-12
45×12-12-12

V-bar Pushdowns:
200-190-180-170-160-150-140-130-120-110-100-90-80-70-60-50×5

Duration: 35 minutes

11/19 – Quads/Back

About to go into quarantine again for 4 weeks minimum so I decided to do another heavy squat day and push things a bit more. Felt great.

Squats (shoulder width stance):
135×10
225×5
315×3
405×2
455×1
505×2
405×5

Leg Extensions:
235×10
235×10
235×10
235×10
235×20

Wide-grip Shrugs:
135×10
225×5
315×5
405×5
495×5
585×5

Shrugs:
585-585-495-405-315-225×5

Rope Face Pulls (pulling to chest, single rope):
150×15-15-15

Seated Pulldown Machine:
120×12-12-12

Hammer Chins:
×12
+20×10
+20×10

Hanging Scapular Retractions:
×12
+20×10
+20×10

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 45 minutes

11/18 – Arms

First six exercises superset, no rests between rounds.

Preacher Curls:
45×10
45×10
45×10
45×10
45×10
45×10
45×20

Wide-grip Preacher Curls:
45×10
45×10
45×10
45×10
45×10
45×10
45×20

Preacher DB Hammer Curls:
15×15
15×15
15×15
15×15
15×15
15×15
15×30

OH BB Extensions:
45×10
45×10
45×10
45×10
45×10
45×10
45×20

V-bar Pushdowns:
40×20
40×20
40×20
40×20
40×20
40×20
50×50-30×50

Underhand Pushdowns:
40×20
40×20
40×20
40×20
40×20
40×20
40×50-20×50


Seated Tricep Pushdown Machine:
125-110-95-80-65×10-50×50

Duration: 30 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