8/5 – Deadlift – DE

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

Seated Leg Extension:
100×15 + 30s hold
130×15 + 30s hold
160×15 + 30s hold

Zombie Front Squats:
45×10
95×10
145×10
165×10
185×10

Bulgarian Squats:
20s ×10
50s ×10
70s ×10

Weighted Decline Situps:
+80×10
+80×10
+80×12

Decline Broomstick Twists:
+45×10
+45×10

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

8/4 – Bench – DE

Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×20
40×15
60×12
80×12
100×10-50×15-30×20

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

Incline Cable Flyes:
30×12-12-12-12-12

Incline Bench Press (slow negatives):
45×10-95×10-115×10-135×10-95×15

Incline Bench Press (steep incline):
45×10-95×10
115×10
135×10-95×10

Military Press:
45×10-10

Seated Tricep Pushdown Machine (single-arm):
35×15
55×15
215×15 (both)

Hanging Scapular Retractions:
×10-10-10

Hammer Curls:
60s ×10-50s ×10-40s ×10-25s ×10-20s ×10

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

8/3 – Back/Biceps

Wide Neutral-grip Lat Pulldowns:
100×20
150×15
200×10
250×8
260×8 (PR)-100×15

Seated Row Machine (individual handles):
150×10
150×10
150×10-120×10-100×12

Inverted BB Row:
×20
×20
×20

DB Shrugs:
150s ×40

Preacher Curls:
45×20
65×15
85×12
105×10-65×15

Reverse Preacher Curls:
45×12
45×12
45×12

Alternating DB Curls (holding db @ top):
45×5
40×5
35×6
30×8

Incline DB Curls:
20×12
20×10
20×9
20×10

Duration: 45 minutes

6/2 – Deadlift – ME

Really solid pulls today. Nice PR.

Elevated Deadlift (plates raised 5″):
135×15
135×15
225×5
315×5
405×2
495×2
585×1
675×1
705×2 (PR, 726)
635×4

RDL:
340×5
390×5
440×6
315×8

45-degree Hypers:
+80×10
+80×10
+80×10
+80×10
+80×12

Lying Hamstring Curls:
75×10
75×10
75×10
75×12
75×12

Band Pull-Aparts:
×25-25-25

Duration: 53 minutes

8/1 – Bench – ME

Seated Chest Press Machine:
30×20 (incline seat position)
50×20
85×15
85×15
85×15 (switch to flat seat position)
85×15
85×15 (switch to decline seat position)
85×25

Seated Pec Flye Machine:
100×15-15-15-30

Seated Shoulder Press Machine (15s hold @ top of last rep each set):
30×15
50×15-30×15-15

Flat DB Bench * Flat DB Squeeze Press:
30×15*15

Incline DB Bench * Incline DB Squeeze Press:
30×15*15

High Incline DB Bench * High Incline DB Squeeze Press:
30×15*15

Seated Cable Row (wide neutral grip):
100×10
120×10
140×10
160×10
180×10-100×15

KB Side Laterals (straight arms, kb held straight out):
20×12
15×15
15×15

Band Pull-Aparts:
×25-25-25

Duration: 26 minutes

7/29 – Deadlift – DE

Fast DE work. Knee is feeling pretty good so I decided to give front squats a try, which felt great.

Conventional Deadlift (60%):
135×10
225×3
350×3
350×3
350×3
350×3
350×3
350×3
350×3
350×3

Seated Leg Extension:
100×15 + 30s hold
130×15 + 30s hold
160×15 + 30s hold

Zombie Front Squats:
45×10
95×10
145×10
145×10
145×10

Bulgarian Squats:
×10
25s ×10
50s ×10

Weighted Decline Situps:
+80×10
+80×10
+80×12

Decline Broomstick Twists:
×30
×30
×30

Band Pull-Aparts:
×25-25-25

Duration: 49 minutes

7/28 – Bench – DE

Elbow still has some hot spots, but the tricep is feeling good overall so I’m starting to slowly increase intensity.

Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×20
40×15
60×12
80×12
80×16-40×25

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

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

Incline Bench Press (steep incline):
45×20
95×10
115×10
135×10-95×15

Incline Bench Press (slow negatives):
45×20
95×10
115×10
135×10-95×15

Military Press:
45×25-25

Seated Tricep Pushdown Machine (single-arm):
35×20
55×15
205×15 (both)

Hanging Scapular Retractions:
×10-10-10

Hammer Curls:
60s ×12
60s ×12
60s ×12

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

7/27 – Back/Biceps

Wide Neutral-grip Lat Pulldowns:
150×10
170×10
190×10
170×10-130×10-100×15

Seated Row Machine (individual handles):
150×10
150×10
120×10-100×10-70×12

Wide-grip Shrugs:
225×15-15-15-15

Preacher Curls:
45×15
65×12
85×12
105×10-65×12

Reverse Preacher Curls:
45×15
45×15
45×15

Alternating DB Curls (holding db @ top):
40×6
40×5
40×4
40×3

Incline DB Curls:
20×12
20×12
20×13
20×13-9-6

Duration: 50 minutes

7/26 – Deadlift – ME

Rough pulls today – achy and slow.

Snatch-grip Conventional Deadlift:
135×15
225×5
315×3
405×1
495×1
545×1

SLDL:
335×5
385×5
435×5

45-degree Hypers:
+70×10
+70×10
+70×10
+70×10
+70×12

Lying Hamstring Curls:
75×10
75×10
75×10
75×10
75×12

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

7/25 – Bench – ME

Seated Chest Press Machine:
80×15 (incline seat position)
80×15
80×15 (switch to flat seat position)
80×15
80×15 (switch to decline seat position)
80×25

Seated Pec Flye Machine:
100×15-15-15-30

Floor DB Flyes * Floor DB Bench:
35×15*15
35×15*15

BB Row (overhand shoulder-width):
225×10
255×10
275×10
295×10
315×10

KB Side Laterals (straight arms, kb held straight out):
15×15
15×15
15×15

Band Pull-Aparts:
×25-25-25

Duration: 30 minutes