11/23 – Bench – DE

Band Tricep Pushdowns/Extensions:
green × 5 sets of 25-50

Bench Press (70%):
135×10
165×5
215×3
215×3
215×3
215×3
215×3
215×3

Seated Shoulder Press Machine:
50×8-8-8-8-8

Wide-grip Lat Pulldown (neutral grip):
100×12-12-12-12-12

Seated Tricep Pushdown Machine:
100×25-25-25

DB Hammer Curls * DB Waiter Curls:
15×15*55×10
15×15*55×10
15×15*55×10

Alt DB Curls * Incline DB Curls:
15×10*15×10
15×10*15×10
15×10*15×10

BB Curls * Wide-grip BB Curls:
45×10*45×10
45×10*45×10

OH Cable Curls:
20×20-20-20

Band Pull-Aparts:
×25-25-25

Duration: 34 minutes

11/22 – Squat/Deadlift

Great session. Brutal intensity.

Single-leg Seated Leg Extension:
30×10-10-10

Single-leg Lying Hamstring Curl:
30×10-10-10

Cable Adduction*Abduction:
20×10*10-10*10-10*10

Conventional Deadlift (reps paused):
135×10
225×10
315×10
405×10

Deadlift (reps paused):
315×10
315×10
315×10

KB Goblet Squats:
106×10
106×10
106×10

KB Complex: Clean – Squat – Press – OH Squat:
44s ×5
44s ×5

KB Squat:
53s ×10
70s ×10

Assisted Pistol Squats:
×10
×10

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

11/21 – Bench – ME

CG Bench feeling pretty decent. No elbow complaints. Forgot to do rows.

OH Extensions:
25×30

Halos:
25×30

CG Bench Press:
45×20
135×10
165×5
185×2
205×1
235×1
265×1
285×1
305×1
275×2
255×5

High Incline Bench:
135×10
185×10
185×10
185×10
185×10
185×10

Rocking Rope Pushdowns:
30×12
40×12
50×12
60×12-40×12

Underhand Pushdowns:
50×15-15-15

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

KB Front Laterals (kb held straight out):
10×20-20

Band Pull-Aparts:
×25-25-25

Duration: 41 minutes

11/18 – Squat/Core

Switching things up to help my cns and knees recover for a while. Just might keep this workout in permanently – really solid.

Single-leg Seated Leg Extension:
30×10-10-10-10-10

Cable Adduction*Abduction:
20×10*10-10*10-10*10-10*10-10*10

KB Goblet Squats:
106×10
106×10
106×10
106×10
106×10

KB OH Squats:
44s ×5
44s ×5
44s ×5

Assisted Pistol Squats:
×10
×10
×10

Incline Leg Raises:
×12-12-12

Band Pull-Aparts:
×25-25-25

Duration: 35 minutes

11/17 – Bench – DE

Reverse Pushdowns:
30×30

Pushdowns:
50×30

Rope Pushdowns:
50×30

Bench Press (65%):
135×10
165×3
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×5

Seated DB Press:
40×10
60×10
60×10
80×10

Seated Cable Row (separate handles):
100×12-12-12-12-12

Hanging Scapular Retractions:
×10-10-10

Dips:
×12
×12
×12

Seated Tricep Pushdown Machine:
100×12
155×12
200×12
235×12

DB Hammer Curls:
30×10-10-10

Single-arm Rope Hammer Curl (using seated cable row):
20×10
30×10
40×10

OH KB Press:
70×5
106×5

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

11/16 – Back/Biceps

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

Lat Pulldown Machine:
110×10
110×10-10-10
110×18

Reverse DB Curls:
20×15
20×15
20×15

Alternating DB Curls:
45×10
55×6
55×4

DB Waiter Curls:
70×12
80×9
90×6 (PR)

Seated Reverse Bicep Curl Machine:
30×15-15-15

Seated Bicep Curl Machine:
65×18-15-13

Incline DB Curls:
30×6
30×6
30×6-20×10

Single-arm DB Preacher Curls:
30×10
40×10
40×10

Duration: 50 minutes

11/15 – Deadlift – ME

More weak deads – CNS definitely feels burnt out; going to keep deads light through the end of the year.

Lying Hamstring Curls:
60×10
80×10
90×10
90×10
100×12

Elevated Conventional Deadlift (plates elevated 6.5″):
135×10
225×5
315×3
405×2
495×1
585×1
605×1
605×2
545×3

RDL:
315×5
315×5
315×6

Deadlift:
225×5
225×5
225×5

GHR (4/2):
×12
+green band ×10
+green band ×10
+green band ×10 – bw ×12

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

11/14 – Bench – ME

Decent inclines.

OH Tricep Extension:
25×50

Incline Bench Press:
135×12
135×12
155×5
175×3
195×3
225×1
255×1
285×1
290×1
260×4

Flat DB Bench:
55×10
55×10-10-10-12

Incline Tricep Extension:
25×12
35×12
35×12
55×12

Seated Cable Row:
100×10
150×10
200×10
250×10
260×10

KB Side Laterals (straight arms, kb held straight out):
25×15
25×12

KB Reverse Side Laterals:
25×12
25×15

DB Kickbacks:
25×20
30×20
35×20

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

11/10 – Bench – DE

Rocking Rope Pushdowns:
40×50

Bench Press (60%):
135×10
155×3
185×3
185×3
185×3
185×3
185×3
185×3
185×3
185×5

Standing Military Press:
135×8
185×8
185×8
185×8

Inverted BB Rows:
×27
×13
×11

Seated Tricep Pushdown Machine:
100×50

Dips:
×10
×10

DB Hammer Curls:
30×10
40×10
40×10

OH KB Press:
70×6
88×6

Single-arm Rope Hammer Curl (using seated cable row):
20×10
30×10
40×10

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

11/9 – Back/Biceps

CG Pulldown:
100×12
150×10
200×8
250×6-150×10-50×15

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

Reverse DB Curls:
20×15
20×15
20×15

Alternating DB Curls:
40×12
50×8
55×6

Seated Reverse Bicep Curl Machine:
30×15-15-15

Seated Bicep Curl Machine:
50×15-65×15-65×13

DB Waiter Curls:
65×12
75×9
75×8

Incline DB Curls:
30×6
30×6
30×6-20×10

DB Preacher Curls:
30×10
30×10
30×10

Duration: 45 minutes