3/22 – Back/Arms

Rope Pushdowns * Rope OH Extensions * Rope Pushdowns:
30×50*50*50

Rope Pushdowns * Rope Cable Curls:
60×20*90×20
90×10*120×10
110×10*140×10
130×8*160×8

EZ Skull Crushers * EZ Wide-grip Drag Curls:
55×20*55×20
75×10*75×10
85×10*85×10
95×10*95×8

OH DB Extensions * DB Hammer Curls (elbows tucked forward):
40×20*40×15
50×15*50×12
50×15*50×10
50×15*50×8

Cable Crossover Extensions * Incline DB Curls:
20×20*20×20
30×15*20×15
30×12*20×12
30×10*20×10

Seated Cable Row (separate handles) * Wide-grip Pulldown (overhand):
150×10*150×10
180×10*180×10
200×8*200×8
220×6*220×6

Duration: 45 minutes

3/21 – Deadlift – ME

Best sumo deads in quite a while.

Lying Hamstring Curls:
60×12-12
60×12-12
60×15

Deadlift:
135×10
225×5
315×5
405×1
495×1
585×1
635×1
655×1
585×1

SLDL:
320×5
320×5
320×5
320×5

GMs (knees bent):
135×10
185×10
225×10

45-degree Hypers (setting: 4):
+61×10
+122×10
+122×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

3/20 – Bench – ME

Finally back at it. Definitely rusty and a bit weakened from the three weeks off, but pleased with how things felt regardless.

OH Extensions:
25×30

Halos:
25×40

V-bar Pushdown (y-stack):
30×50

Bench Press (ring on outer ring):
45×20
135×10
165×10
195×5
225×3
255×1
285×1
305×1
285×2
255×3

Incline Bench:
135×10
185×8
185×8
135×8-8-8

Lying Tricep Extension:
25×15
35×15
45×15
65×15
65×15

KB Side Laterals * KB Front Laterals (kb held straight out):
15×10*10
15×10*10
15×10*10

BB Rows (wide overhand grip, slow neg/full stretch):
135×12
135×12
135×12
135×12
135×12

Standing Single-arm Cable Flye:
20×20
20×15
20×15

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

2/27 – Upper – Deload

Just a quick deload session before taking a few weeks off.

Bicep Curl Machine * Reverse Bicep Curl Machine:
×25*25
×25*25
×25*25

Pec Flye Machine:
×25-25-25

Rear Delt Flye Machine: 
×25-25-25

Seated Chest Press Machine: 
×25-25-25

Seated Shoulder Press Machine: 
×25-25-25

Standing Single-arm Cable Flyes: 
×25-25-25

Wide-grip Pulldown: 
×25-25-25

Seated Cable Row: 
×15-15-15

BB Rows: 
×15-15-15

Single-arm Cable Crossover Extension: 
×25-25-25

Rope Pushdown: 
×25-25-25

Duration: 30 minutes

2/23 – Deadlift – ME

Second time doing the farmers walk handle deadlifts and hit a solid 60lb PR.  Next time I should be able to hit 700+. SLDLs felt great, but ran out of gas so I skipped GMs today. Great workout to end this solid 2 month cycle. Going to take a few weeks off then resume.

Lying Hamstring Curl:
80×12-12
100×12-12
120×12

Farmer’s Walk Handles Deadlift:
225×10
325×3
405×3
505×1
585×1
625×1
645×1 (PR)
665×1 (PR)
685×1 (PR, 342.5/hand)
585×5

SLDL:
330×5
380×5
430×5
500×5

45-degree Hypers:
+106×10
+106×10
+106×10
+106×10
+106×10

Band Pull-Aparts:
×25-25-25

Duration: 80 minutes

2/22 – Bench – ME

Overheads feeling great. 285 was pretty smooth but was limited by forearm/bicep fatigue from yesterday’s curls and shoveling snow the last 36 hours. Fully fresh I think 300 for reps is there.

OH Extensions:
25×30

Halos:
25×40

V-bar Pushdown (y-stack):
20×50

Military Press:
45×20
45×20
75×10
105×10
135×5
165×5
195×3
225×2
255×2
275×1
285×1
285×2
260×3

Flat DB Bench:
60×15-15-15

Single-arm Standing Cable Flye (pulley pos: 16):
20×15-15-20

Seated Cable Row (wide neutral grip):
100×12
200×12
250×12
270×12 (PR)-150×12

Incline Tricep Extensions:
25×20
45×20
45×20
45×20
45×25

Side Laterals*Front Laterals*Upright Rows:
15×10*10*10
15×10*10*10
15×10*10*10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

2/21 – Squat/Deadlift/Core

Great workout.

Single-leg Seated Leg Extension:
50×10-10-10-10-10-10-10

KB Squats (heels on 10# plates):
44s ×10
62s ×10
62s ×10

KB OH Squats (heels on 10# plates):
44s ×10
44s ×10

Wide-stance Squats (low-bar,  65%):
135×10
225×5
315×3
365×2
365×2
365×2
365×2
365×5

Lying Reverse Band Squats:
doubled orange ×15
doubled orange ×15
choked orange ×15
single leg orange ×15

KB Around-the-worlds:
71×20
71×20
71×20

Shrugs:
225×10
315×10
405×10
495×10
585×10
585×10

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

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

2/20 – Bench – DE

Pec feeling decent for DE work.

OH KB Extensions:
20×40

KB Halos:
20×40

KB Squeeze Press:
20×40

Lying KB Extensions:
20×40

Bench Press (65-70%):
45×30
45×30
135×10
165×5
205×3
205×3
205×3
205×3
225×3
225×3
225×3
225×5

Standing DB Press:
45×12
65×12
85×12
65×12-45×12

CG Hammer Chins (pulling back, using pulldown handle):
×10
×10
×10

Hammer Chins:
×10

Wide-grip Pullups:
×10

Chins:
×10

Seated Tricep Pushdown Machine:
145×10-235×10-10-10-100×20

Rocking Rope Pushdowns:
50×15-80×15-110×15

Cable Crossover Extensions:
20×15-15-15

DB Hammer Curls:
45×12
65×12
65×12

Cable Curls:
100×10-10-10

V-bar Cable Curls:
100×12-12-12

Band Pull-Aparts:
×25-25-25

Duration: 48 minutes

2/17 – Squat – ME

Outstanding session. This is the heaviest I’ve gone since January 2018 on squats, and that feels damn good. Definitely had more in the tank – possibly 600.  RDLs were cake.

Lying Hamstring Curls:
80×12-12
100×12-12
120×12

Wide-stance Squats (low-bar, parallel):
135×12
135×12
225×5
315×3
365×1
415×1
455×1
505×1
545×2
565×1
510×3

RDL:
330×5
380×5
430×5

GMs (straight leg):
145×10
195×10
215×10

45-degree Hypers:
+176×10
+176×10
+176×10 (PR)

Band Pull-Aparts:
×25-25-25

Duration: 80 minutes

2/16 – Bench – ME

Decided to push my pec for the first time since I strained it a bit 3 weeks ago. Everything felt easy and pain free, but I definitely took it easy and was holding back.  That being said, good floor presses today. Followed up with a bit of ME decline work but didn’t want to push too hard.

OH KB Extensions:
20×40

KB Halos:
20×40

V-bar Pushdowns (y-stack):
20×40

Floor Press:
45×20
135×10
165×10
195×10
225×5
255×1
285×1
315×1
330×1
295×3

Decline Bench Press:
135×10
185×10
235×10
285×3
285×3

Seated Cable Row:
100×12-200×8
250×8
260×8
270×8 (PR)
270×8-200×8-150×8-100×12

Seated Tricep Pushdown Machine:
100×20-200×10-235×10-235×10-235×10-100×20

KB Side Laterals * KB Front Laterals * KB Rear Laterals (kb held straight out):
20×10*10*10
20×10*10*10
20×10*10*10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes