7/1 – Deadlift – DE

Good speed work; 30s rests.

Conventional Deadlift (70%):
135×10
225×3
315×2
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×3

Seated Leg Extension:
100×15
130×15
170×15
200×15
80× 60s hold

Weighted Decline Situps:
+65×10
+65×10
+65×12

Decline Broomstick Twists:
+23×25
+23×25

Squats:
45×25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 42 minutes

6/30 – Bench – DE

Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×12
30×12
40×12
50×12
60×12

Flat Cable Flyes (palms towards face):
20×12
30×12
30×12
30×12-20×20

Cable Crossover (high pulley):
50×12
70×12
90×12

Incline Bench Press (slow negatives):
45×10-10
65×10-85×10-105×10

Seated Tricep Pushdown Machine (single-arm):
35×15
50×15

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

OH KB Press
20s ×15-15-15

Hammer Curls (elbows forward):
20s ×15-15-15

Band Pull-Aparts:
×25-25-25-25-25

Duration: 45 minutes

6/29 – Back/Biceps

Wide Neutral-grip Lat Pulldowns:
100×12
120×12
140×12
160×12
160×12-100×12

Wide-grip Shrugs:
225×12
315×12
315×12
315×12

Seated Cable Row:
150×12
150×12
150×12-100×12

Bicep Curl Machine:
80×12
80×12
80×12

Reverse Bicep Curl Machine:
30×15
30×15
30×20

Alternating DB Curls (holding db @ top):
20×12
20×12
20×15

Incline DB Curls:
20×15
20×15
20×15
20×15-10×20

BB Curls:
45×15(bottom half)-15(full rom)-15(top half)

Duration: 40 minutes

6/28 – Deadlift – ME

Good pulls this week.

Deficit Conventional Deadlift (standing on 3.25″ bumper plates):
135×10
225×5
315×3
405×2
495×1
520×1 (PR)
525×1 (PR)
475×2

SLDLs:
335×5
355×5
385×6

45-degree Hypers:
+55×10
+55×10
+55×10
+55×10
+55×10

Lying Hamstring Curls:
65×10
65×10
65×10
65×10
75×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 55 minutes

6/27 – Bench – ME

Seated Chest Press Machine (neutral grip, incline seat position):
50×12
70×12
85×12
100×12
115×12
130×12
145×12

Seated Pec Flye Machine:
205×15
205×15
205×20

Flat DB Squeeze Press:
20s ×15-15-15

Incline DB Squeeze Press:
20s ×15-15-15

Incline DB Press:
20s ×15-15-15

Ultra-wide Bench Press:
45×25-25

Leaning DB Row (pulling to hip):
100×8-8
100×8-8
100×8-8
130×8-8

Seated Side Laterals:
20×12
20×12
20×12

Seated Front Laterals:
20×12
20×12
20×12

Band Pull-Aparts:
×25-25-25-25-25

Duration: 40 minutes

6/24 – Deadlift – DE

Real fast pulls; 30s rests.

Conventional Deadlift (65%):
135×10
225×3
315×2
380×2
380×2
380×2
380×2
380×2
380×2
380×3
380×3

Leg Press (lower stance):
360×10
450×10
540×10
630×10
720×10

Seated Leg Extension:
100×15
100×15
100×15
65× 60s hold

Weighted Decline Situps:
+55×10
+55×10
+55×10

Decline Broomstick Twists:
+15×25
+15×25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 42 minutes

6/23 – Bench – DE

Single-arm Cable Crossover:
20×12
30×12
40×12

Flat Cable Flyes (palms towards face):
20×12
20×12
20×12
20×12
20×12

Cable Crossover:
30×12
50×12
70×12
70×12

Standing Plate Pinch Press:
20×25
20×25

Incline Bench Press (slow negatives):
45×25-25-65×25-25-25

OH KB Press
15s ×12-12-12

Hammer Curls (elbows forward):
25s ×15

Single-arm Hammer Curls:
55×5-75×5-85×5

Band Pull-Aparts:
×25-25-25-25-25

Duration: 35 minutes

6/22 – Back/Biceps

Wide Neutral-grip Lat Pulldowns:
150×12
170×12
190×10
210×7
230×6

Shrugs:
405×12
405×12
405×12
405×12

Seated Cable Row:
150×12
200×10
250×7

Preacher Curls:
45×12
45×12
45×12

Reverse Preacher Curls:
25×12
25×12
25×12

Alternating DB Curls (holding db @ top) * DB Wrist Rotations (holding end of db in palm):
20×12*15×15
20×12*15×15
20×12*15×15

Incline DB Curls:
20×12
20×15
20×13
20×12

BB Curls:
45×15(top half)-15(bottom half)-20(full rom)

Duration: 35 minutes

6/21 – Deadlift – ME

Went into this session with some achiness and thinking I would not be able to match last cycle’s effort. Ended up having a real solid day for pulls.

Elevated Conventional Deadlift (plates elevated 6.5″):
135×10
135×10
135×10
225×5
315×3
405×2
495×1
545×1
595×1
645×2 (PR)
585×2

RDL:
325×5
325×5
375×5

45-degree Hypers:
+55×10
+55×10
+55×10
+55×10
+55×12

Lying Hamstring Curls:
60×10
60×10
60×10
60×10
60×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 48 minutes

6/30 – Bench – ME

Seated Chest Press Machine (neutral grip, incline seat position):
50×12
70×12
85×12
100×12
115×12
130×12

Seated Pec Flye Machine (pausing reps at top):
100×12
155×12
205×20-100×20

Flat DB Squeeze Press:
25s ×15-15-15

Incline DB Squeeze Press * Incline DB Press:
20s ×15*15-15*15

Military Press:
45×25-25

T-bar Row (using narrow pulldown handle):
180×12
180×12
180×12
180×12
180×12

Side Laterals:
20×20
20×20
20×20

Seated Front Laterals:
20×12
20×12
20×12

Band Pull-Aparts:
×25-25-25-25-25

Duration: 35 minutes