11/24 – Shoulders/Arms

Great pressing today.

Halos (holding plate):
25×30

Standing Military Press:
45×15
135×10
185×5
235×3
255×3
275×4

Single-arm KB OH Press:
106×8-8

Ultra-wide BTN Press:
45×25-25

L-Side Laterals (superset with rear laterals + rev side laterals):
25×10
25×10
25×10

Rear Laterals:
25×10
25×10
25×10

Reverse Side Laterals:
25×10
25×10
25×10

Front BB Raises (to overhead, locked arms):
75×9f-4f-3f

Seated Tricep Pushdown Machine:
235-155-100-55×10

Rope Pushdowns:
50×15
70×12
90×10
110-90-80-70-60-50-40-30-20-10×8

Underhand Pushdowns:
30×50

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

11/23 – Pull

Hamstring feeling a bit tight, so just back work today.

BB Row (shoulder width, overhand):
45×10
135×10
185×8
235×8
285×8
235×8
185×8
135×10

Pulldowns:
250×6-6 (wide grip)
250×6-6 (close grip)

Lat Pulldown Machine:
110×15-15-15-15-15

Hammer Chins:
bw ×10

Seated Cable Row:
100×6
150×6
200×6
250×6
100×20

Single-arm Seated Cable Row:
50×10-10
50×10-10
50×10-10

Rope Face Pulls (two ropes, #18):
100×15-15-15

Straight-bar Lat Pushdowns (strict form):
100×15-15-15

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

11/22 – Push

Flat DB Flyes:
35×15
55×12
75×10

Flat DB Pullovers:
35×15
55×12
75×10

Incline DB Flyes:
50×12-12-12

KB Squeeze Press:
106×15-15-15

Ultra-wide Bench Press:
45-135-155-175-155-135×10

Cable Crossovers:
80×10
100×10
120×10
140×10-60×30

Seated Pec Flye Machine (deeper rom, pause @ start and stop):
140-125-110-95-80-65-50×10

Preacher Curls (full rom, top half, bottom half, regular full rom, reverse, reverse wide, wide full rom, close grip full rom):
25×25-25-25-25-25-25-25-25

Cable Curls:
160×6
180×6
200×6
160-130-100-70-40×6

Band Pull-Aparts:
×25-25-25-25

Duration: 46 minutes

11/19 – Shoulders/Arms

Halos (holding plate):
25×30

Single-arm KB OH Press:
71×5-5
88×5-5
106×7-7

Ultra-wide BTN Press:
45×25-25

Standing Military Press:
135×10
185×5
235×5
235×6

Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
20×10
20×10

Rear Laterals:
20×10
20×10
20×10

DB Reverse Front Lateral Raises:
20×10
20×10
20×10

Front BB Raises (to overhead, locked arms):
65×13f-4f-3f

Band Pull-Aparts:
×25-25-25-25

Duration: 36 minutes

11/17 – Arms/Abs

Arm exercises superset.

Preacher Curls:
65×15
65×15
65×15
65×15
65-45-25×15

Alternating DB Curls (opposite arm held @ middle of rom):
20×15
20×15
20×15
20×15
20-15-10×15

Wide-grip Preacher Curls:
65×15
65×15
65×15
65×15
65-45-25×15

V-bar Pushdowns:
100×15
100×15
100×15
100×15
100-90-80-70-60-50-40-30-20-10×15

Single-arm Reverse Pushdowns:
20×10
20×10
20×10
20×10
20-10×10

Hanging Knee Lifts:
×10-10-10-10-10

Seated Ab Extensions:
×10-10-10-10-10

Duration: 32 minutes

11/16 – Push

Flat DB Flyes:
35×15
55×12
75×10

Flat DB Pullovers:
35×10
55×10
75×10

Incline DB Flyes:
50×12-12-12

KB Squeeze Press:
88-106-106×15

Ultra-wide Bench Press:
45-135-155-175-155-135×10

Cable Crossovers:
80×10
100×10
120×10
140×10
160×8f

Seated Pec Flye Machine (deeper rom, pause @ start and stop):
205×13f-5f-4f
175-145-115-85-55×8

Band Pull-Aparts:
×25-25-25-25

Duration: 30 minutes

11/15 – Pull

Back to focusing on sumo deads for a while. Super easy/fast pulls today.

Deadlift (5’s @ 650):
135×10
225×5
315×5
405×5
455×5
520×6

BB Row (various overhand grips):
225×6-6-6-6-6

Lying Hamstring Curl:
80×12-12-12

GHRs:
×12 (4/1)
×12 (4/1)
×12 (4/1)

Rope Face Pulls (two ropes, #18):
70×15-15-20

Straight-bar Lat Pushdowns (strict form):
90-110-130-150-90×15

Wide-grip Pulldowns:
250×13f-5f-4f

BB Curls (full rom, top half, bottom half, regular full rom, reverse, reverse wide, wide full rom):
25×25-25-25-25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes

11/10 – Quads/Shoulders/Back/Arms – Active Recovery

Bulgarian Split Squats:
bw ×10-10-10-10-10-10-10-10-10-10

Leg Extensions:
80×10-10-10-10-10-10-10-10-10-10

Halos (holding plate):
25×20

Ultra-wide BTN Press:
45×25-25

Military Press:
135×10-10-10-10

Reverse Side Laterals (superset with rear laterals + front laterals + front raises):
15×10
15×10
15×10

Rear Laterals:
15×10
15×10
15×10

DB Reverse Front Lateral Raises:
15×10
15×10
15×10

Front DB Raises (to overhead, locked arms):
15×10
15×10
15×10

Strict Side Laterals:
15×10-10-10

Rope Face Pulls (pulling to chest, single rope):
50×15-15-15-15-15

Seated Pulldown Machine:
50×10-10-10-10-10

Chins/Pull-ups:
bw ×10-10-10

Preacher Curls:
35×10
35×10
35×10
35×10
35×30

Alternating DB Curls (opposite arm held @ middle of rom):
15×10
15×10
15×10
15×10
15×10

DB Hammer Curls:
15×10
15×10
15×10
15×10
15×10

V-bar Pushdowns:
50×10
50×10
50×10
50×10
50×30

OH Plate Extensions:
25×30

Band Pull-Aparts:
×25-25-25-25

Duration: 44 minutes

11/9 – Push – Active Recovery

Flat DB Flyes:
40×10-10-10

Flat DB Bench:
40×10-10-10

Flat DB Squeeze Press:
40×10-10-10

Incline DB Flyes:
30×10-10-10

Incline DB Bench:
30×10-10-10

Incline DB Squeeze Press:
30×10-10-10

Flat DB Pullovers:
20×30

Ultra-wide Bench Press:
45-95-135-135-95-95×15

Seated Pec Flye Machine:
100×10-10-10-10-10

Cable Crossovers:
50×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 23 minutes