1/14 – Quads/Back

Skipped squats (hamstring).

Leg Extensions:
110×20
110×20
110×20
110×20
110×20
110×20
110×20
110×20
110×20
110×20

Wide-grip Shrugs:
225×10
315×10
405×10
315×10
225×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
150×15
150×15
150×15

Pulldowns (overhand grip):
150×10
150×10
150×10

Pull-ups (narrow, medium, wide grips):
×10
×10
×10

Hanging Scapular Retractions (narrow, medium, wide grips):
×12
×12
×12

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

Duration: 31 minutes

1/13 – Arms

Exercises superset, 45s rests between rounds, 60s before last round. Took it easy on triceps.

Preacher Curls:
65×20
65×20
65×20
65×20
65×21

Wide-grip Preacher Curls:
65×20
65×15
65×10
65×10
65×12

Seated DB Hammer Curls (on preacher bench):
20×15
20×15
20×15
20×15
20×20

V-bar Pushdowns (Y-stack):
40×20
40×20
40×20
40×20
40×40

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

Duration: 23 minutes

1/12 – Push

Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
80×20

Incline DB Bench:
40×20
40×20
40×20
40×20
40×20
40×20

Flat DB Flyes:
45×15-15-15

Incline DB Flyes:
20×20-20-20

Cable Crossovers (low, high):
70×15-30×15
70×15-30×15
70×20-30×20

Flat DB Pullovers:
30×15-15-15

CG Bench Press:
135-155-175-155-135×10

JM Press:
45×20
45×20
45×20
45×20
45×20

Rope Pushdowns:
70-60-50-40×10-30×30

Seated Tricep Pushdown Machine:
170×8-8-8-8-10

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 61 minutes

1/11 – Pull

Still taking it easy with the hamstring. Deads were super easy.

Conventional Deadlift:
135×10
225×5
315×5
405×5
495×5

SLDL:
225×25
225×25

BB Row (overhand-underhand):
225×6-6
225×6-6
225×6-6

Shrugs:
225×10
315×10
405×10
315×10
225×10

Lying Hamstring Curl:
70×12-12-12

Seated Hamstring Curl:
70×12-12-12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
80×15
80×15
80×15

BTN Pulldowns:
120×15
120×15
120×15

CG Pulldowns (superset with pushdowns):
120×15
120×15
120×15

Straight-bar Lat Pushdowns (strict form):
80×15
80×15
80×15

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
100×8-8-8
100×8-8-8
100×8-8-8
110×8-8-8

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 49 minutes

1/8 – Shoulders/Arms

Slight twinge in my back from yesterday so I skipped standing militaries. KB presses felt solid.

Single-arm OH KB Press:
62×10-10
88×5-5
106×6-6
106×6-6
88×6-6

Ultra-wide BTN Standing Military Press:
45×12
55×12
55×12
55×12
55×20

Side Laterals (superset with rear laterals):
20×12
20×12
20×12

Standing Cable Single-arm Rear Laterals:
30×12-12
40×12-12
40×12-12

BB Front Lateral Raises:
45×12
45×12
45×12

EZ Curls (close, regular, wide grips):
45×12-12-12
45×12-12-12
45×15-15-15

Seated Tricep Pushdown Machine:
200×10-185×10-170×10-155×10-140×10-125×10-110×10-95×10-80×10

Pushdowns:
200×10-180×10-160×10-140×10-120×10-100×10-80×10-60×10-40×10-20×30

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

Duration: 50 minutes

1/7 – Quads/Back

Easing back into squats – easy, but still a bit much on my hamstring yet.

ATG Squats (high bar):
135×10
225×5
315×5
405×3
405×3 (paused reps)

Zombie ATG Front Squats:
225×5
225×5

Leg Extensions:
110×20 (toes out)
110×20 (neutral)
110×20 (toes in)
110×20 (toes out)
110×20 (neutral)

Wide-grip Shrugs:
225×10
315×10
405×10
315×10
225×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
150×15
150×15
150×15

Pulldowns (overhand grip):
150×10
150×10
150×10

Hammer Chins:
×12

Hanging Scapular Retractions:
×12
×12
×12

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

Duration: 37 minutes

1/6 – Arms

Exercises superset, 15-30s rests between rounds, 60s before last round.

Preacher Curls:
55×20
55×20
55×20
55×20
55×25

Wide-grip Preacher Curls:
55×20
55×20
55×20
55×20
55×25

Seated DB Hammer Curls (on preacher bench):
20×15
20×15
20×15
20×15
20×20

V-bar Pushdowns (Y-stack):
80×20
80×20
80×20
60×20
60×30

Single-arm Reverse-Grip Pushdowns (Y-stack):
20×20
20×20
13×20
13×20
13×25

Duration: 24 minutes

1/5 – Push

Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
120×10
80×20

Incline DB Bench:
40×20
60×15
60×15
60×15
60×15
40×20

Flat DB Flyes:
45×15-15-15

Incline DB Flyes:
25×15-15-15

CG Bench Press:
135-155-175-195×10
215-195-175-155-135×5 (reps paused)

JM Press:
45×20
65×20
85×20
65×20
45×30

Cable Crossovers (low, high):
70×15-30×15
70×15-30×15
70×15-30×15

Rope Pushdowns:
100-90-80-70-60×15-30×30

Seated Tricep Pushdown Machine:
235×8-8-8-8-10 (PR)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 63 minutes

1/4 – Pull

Pushing the hamstring a bit more now, and feeling solid so far. Easy deads.

Conventional Deadlift:
135×10
225×5
315×5
405×5
495×5

SLDL:
315×10
315×10

BB Row (overhand-underhand):
185×10-10
185×10-10
185×10-10

Hang Power Cleans:
185×5

BTB Shrugs:
245×10
245×10
245×10

Lying Hamstring Curl:
65×12-12-12

Seated Hamstring Curl:
65×12-12-12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
90×12
90×12
90×12

BTN Pulldowns:
150×12
150×12
150×12

CG Pulldowns (superset with pushdowns):
250×8
250×8
250×8

Straight-bar Lat Pushdowns (strict form):
90×12
90×12
90×12

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
100×8-8-8
100×8-8-8
100×8-8-8
100×8-8-8

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 60 minutes

12/31 – Shoulders/Arms

Good quick blast to end the year.

@ home
Strict Single-arm OH KB Press:
88×10-10
88×10-10
88×12-12 (PR)

72×15-15
53×15-15

Standing Military Press (dowel):
blue ×8-8-8

Ultra-wide BTN Standing Military Press (dowel):
purple ×12-12-20

Side Laterals (superset with rear laterals):
reds ×15
reds ×15
reds ×15

Rear Laterals:
red ×15
red ×15
red ×15

Front Lateral Raises (dowel):
reds ×15
reds ×15
reds ×15

Band Curls (dowel, close, wide grips, reverse):
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12

BTB Pushdowns:
purple ×20-20-20

Pushdowns:
purple ×20-20-20

Reverse Pushdowns:
red ×20-20-20

Band Forearm Curl (dowel):
doubled reds ×50

Reverse Band Forearm Curls (dowel):
reds ×50

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

Duration: 30 minutes