10/20 – Push

Flat DB Flyes:
30×15
50×12
50×12
50×12

Flat DB Pullovers:
30×30

Incline DB Flyes:
40×12
40×12
40×12

KB Squeeze Press:
70×15
70×15
70×15

Incline KB Squeeze Press:
70×15
70×15

Cable Crossovers:
60×15
80×12
100×10
140×13 (PR)

Seated Pec Flye Machine:
205-175-145-115-95-65-50-20×10

Ultra-wide Bench Press:
135×15-15

V-bar Pushdowns:
50-40-30-20×25

Wide-grip Pushdowns:
50×10-10-10-10-10

Seated Tricep Pushdown Machine:
50×100

Band Pull-Aparts:
×25-25-25-25

Duration: 41 minutes

10/19 – Pull

No failure sets (resting cns), or curls (elbow).

Conventional Deadlift (3’s @ 650):
135×10
225×5
315×3
455×3
520×3
585×4

Deadlift:
315×6-6-6

BB Row (various grips overhand):
225×8-8-8

Lying Hamstring Curl:
90×12-12-12

Seated Hamstring Curl:
95×12-12-12

Seated Calf Raise:
95×50-50×50

Lat Pulldown Machine:
110×15-15-15

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: 48 minutes

10/14 – Shoulders/Arms

Halos (holding plate):
25×30

Single-arm KB OH Press:
71×5-5
88×5-5
106×6-6

Ultra-wide BTN Press:
45×25-25

Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10

Rear Laterals:
20×10
25×10
30×10

DB Reverse Front Lateral Raises:
20×10
25×10
30×10 (PR)

Front BB Raises (to overhead, locked arms):
65×10f-5f-4f

Strict Side Laterals:
30×11f-5f-4f

Cable Curls:
150×16f-6f-4f

OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12

Bench Dips:
×25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes

10/13 – Quads/Back

ATG Squats (high bar):
135×10
225×5
315×5
405×2
315×5
225×10 (feet together)

Bulgarian Split Squats:
110×10-10
110×10-10
110×10-10

Leg Extensions:
125×10-10-10-10-10-185×19f

Rope Face Pulls (pulling to chest, single rope):
100-120-140-160-180×12-200×21f

CG Pulldowns:
250×10f-3f-3f

Shrugs:
135-225-315-405-315-225-135×10

Band Pull-Aparts:
×25-25-25-25

Duration: 39 minutes

10/12 – Push

Flat DB Flyes:
35×15
55×12
75×12

Incline DB Flyes:
40×15
50×12
60×12

KB Squeeze Press:
72×20-20-20

Flat DB Pullovers:
25×30

Ultra-wide Bench Press:
135×15
155×15
175×15
135×15

Seated Pec Flye Machine (deeper rom, pause @ start and stop):
205×20f-6f-5f
170×8f-140×10f-100×21f

Cable Crossovers:
70×15
90×12
110×10
130×12

V-bar Pushdowns:
50×50

OH V-bar Extensions:
30×50

Seated Tricep Pushdown Machine:
50×50-50

Bench Dips:
×25-25

BB Curls:
25×50

Reverse BB Curls:
25×50

Band Pull-Aparts:
×25-25-25-25

Duration: 42 minutes

10/11 – Pull

Conventional Deadlift (5’s @ 650):
135×10
225×5
315×5
390×5
455×5
520×6

Deadlift:
335×5
335×5
335×5

Deficit SLDL (standing on 45lb bumper):
335×5
335×5
335×5

BB Row (various overhand grips):
205×10-10-10

Lying Hamstring Curl:
80×12-12-12

GHRs:
×12 (4/1)
×12 (4/1)
×12 (3/1)

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

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

Wide-grip Pulldowns:
250×12f-4f-3f

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: 60 minutes

10/1 – Shoulders/Arms

Solid. Elbow didn’t complain too much on kb presses. First time doing them in a while and pleased to see that the 106 was pretty easy.

Halos (holding plate):
25×20-20-20

Single-arm KB OH Press:
44×5-5
53×5-5
71×5-5
88×5-5
106×5-5

Ultra-wide BTN Press:
45×25-25

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

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

Arnold Presses:
20×10
20×10
20×10

Rear Laterals:
20×10
20×10
20×10

Strict Side Laterals:
35×12f-7f-6f

Front Plate Raises (to overhead):
45×18f-6f-5f

Cable Curls:
160×18f-6f-4f

OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12

V-bar Pushdowns:
60-50-40-30-20-10×25

Band Pull-Aparts:
×25-25-25-25

Duration: 37 minutes

9/30 – Quads/Back

CNS finally fried from all the rest-paused failure work this cycle so I called off squats during the second work set.

Squats (5-3-1 @ 510):
135×10
225×5
315×5
385×3
435×1

DB Bulgarian Split Squats:
110×10-10
110×10-10
110×10-10

Leg Extensions:
235×22f-6f-4f

DB Shrugs:
55s ×20
75s ×20
75s ×20

CG Pulldowns:
250×10f-5f-4f

Rope Face Pulls (pulling to chest, single rope):
200×30f-10f-8f-100×50

Hanging Scapular Retractions:
×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 34 minutes

9/29 – Arms/Abs

Arm exercises superset.

Alternating DB Curls (opposite arm held @ middle of rom):
25×15
25×15
25×21f

DB Hammer Curls (last 5 reps held @ top):
25×15
25×15
25×36f

Preacher Curls:
85×10
85×10f
85×7f-4f-3f-25×50-50

V-bar Pushdowns:
100×10
100×10
100-80-60-40×10-20×50

Hanging Leg Lifts * Hanging Knee Lifts:
×10-10
×10-10
×10-10

Duration: 19 minutes

9/28 – Push

Flat DB Flyes:
30×15
50×12
70×10
100×10

Flat DB Squeeze Press:
30×15
50×12
70×10

Flat DB Pullovers:
30×30

Incline DB Flyes:
45×15
45×15
45×15

Incline DB Squeeze Press:
45×15
45×15-35×20-20×50

Cable Crossovers:
70×15
90×12
110×10
140×12 (PR)

Seated Pec Flye Machine:
205×26f-12f-7f
170×10-140×12-110×15

Ultra-wide Bench Press:
45×20-95×10-145×10-195×12(PR)-145×12-95×12

Rope Pushdowns:
30×50

Band Pull-Aparts:
×25-25-25-25

Duration: 39 minutes