2/14 – Chest/Tris – Deload

Deload.

Neutral Grip DB Bench Press:
25×10-10-10-10-10

DB Squeeze Press:
25×10-10-10-10-10

Flat DB Bench:
25×10-10-10-10-10

Incline DB Bench:
25×10-10-10-10-10

Cable Crossovers:
30×25-25-25

Pec Flye Machine:
50×15-15-15-15-15

Rope Pushdowns:
50×25-25-25

Incline DB Extensions:
25×10-10-10

Band Extensions:
red ×10-10-10

Pushdowns:
50×25-25-25

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

Duration: 30 minutes

2/13 – Squat – Deload

Cruising

DE ATG Squats (high-bar):
225×3
225×3
225×5

DB Shrugs:
65s ×15
65s ×15
65s ×15

Seated Leg Extension:
130-110-90-70-50×10

OH Cable Curls (dropset):
30-27-23-20-17-13-10×10

Rope Face Pulls (dropset, two ropes):
50-40-30-20×15

Wide-grip Pulldowns (various grips):
70×10-10-10-10-10

CG Pulldowns:
70×10-10-10-10-10

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

Duration: 25 minutes

2/12 – Arms

All exercises done back-to-back, 60-70s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  2 count):
30s ×20
30s ×20
30s ×20
30s ×30

Cable Curls:
60×20 (wide-grip)
60×20 (wide-grip)
60×20 (close-grip)
40×30 (reverse grip)

V-bar Pushdown:
80×20
100×20
120×20
120×30

Underhand Pushdown:
20×20 (single-arm)
20×20 (single-arm)
60×20
60×30
60×30 (straight bar pushdown)

Duration: 16 minutes

2/11 – Press – 3’s

7/10. Absolutely no rep endurance at all today. Strict presses @ 285 were laughable (1 strict, 2 push press reps), but the strict partial reps afterwards are something I’m definitely going to stick with.

Strict Military Press (training max: 315):
45×20
45×20
75×12
105×8
135×6
165×5
220×3
250×3
285×3 (strict, push press x2)
185×15 (stopping rom @ forehead)
135×15 (stopping rom @ forehead)

BTH Military Press (wide-grip, rom stopping at top of head):
45×12
185×15
135×20
45×50

Strict Laterals (superset with db rear laterals):
30×12
30×12
30×12

DB Rear Laterals:
30×12
30×12
30×12

Single arm DB Curls (holding opposite arm in concentric position):
20×10-10-10-10

Single arm DB Hammer Curls (holding opposite arm in concentric position):
20×10-10-10-10

DB Forearm Curls:
20×20
20×20
20×20

Reverse DB Forearm Curls:
15×20
10×20
10×20

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

Duration: 40 minutes

2/10 – Deadlift – 3’s

9/10. Deads were decent, considering everything.

Conventional Deadlift (training max: 645):
135×5
225×5
315×3
450×3
515×3
580×3

DE Deadlift:
315×3
315×3
315×3
315×5

Lying Hamstring Curl:
50×15-15-15

Chest-supported Seated Lat Row (dropset):
100-87-75-62-50-200×15

Extra Close-grip Pulldowns (dropset):
100-90-80-70×15

BTN Pulldowns (dropset, neutral grip):
100-90-80-70-60×15

Straight-arm Lat Pushdowns (strict form):
100×20-12-10

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

Duration: 40 minutes

2/7 – Chest/Tris – Deload

Deload.

Neutral Grip DB Bench Press:
25×10-10-10

DB Squeeze Press:
25×10-10-10

Flat DB Bench:
25×10-10-10-10-10

Incline DB Bench:
25×10-10-10-10-10

Cable Crossovers:
30×10-10-10

Pec Flye Machine:
50×10-10-10

Rope Pushdowns:
50×25-25-25

Incline DB Extensions:
25×10-10-10

Band Extensions:
red ×10-10-10

Pushdowns:
50×25-25-25

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

Duration: 17 minutes

2/5 – Arms

All exercises done back-to-back, 60-70s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  2 count):
25s ×20
25s ×20
25s ×20
25s ×20
25s ×30

Cable Curls:
60×20 (v-bar)
60×20 (v-bar)
60×20 (straight-bar)
60×20 (straight-bar drag curl, slow negatives)
40×30 (reverse grip)

Pushdown:
80×20 (v-bar)
80×20 (v-bar)
80×20 (straight-bar)
80×20 (straight-bar)
80×30 (v-bar)

Underhand Pushdown:
60×20
60×20
60×20
60×20
60×30

Duration: 17 minutes

2/4 – Press – 5’s

8/10. Fine presses. No shoulder or elbow discomfort.

Strict Military Press (training max: 315):
45×20
45×20
75×12
105×10
135×8
165×5
205×5
235×5
265×5 (could have been a bit stricter)

Strict Laterals (superset with db rear laterals):
30×12
30×12
30×12

DB Rear Laterals:
30×12
30×12
30×12

Single arm DB Curls (holding opposite arm in concentric position):
20×10-10-10-10

Single arm DB Hammer Curls (holding opposite arm in concentric position):
20×10-10-10-10

DB Forearm Curls (no concentric, long negatives):
45×5

DB Forearm Curls:
25×15
25×15
25×15

Reverse DB Forearm Curls:
15×20
10×20
10×20

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

Duration: 35 minutes

2/3 – Deadlift – 5’s

9/10. Good deads.

Conventional Deadlift (training max: 645):
135×5
225×5
315×3
420×3
485×3
550×5

SLDL Sumo Deadlift:
315×3
315×3
315×3
315×3

Lying Hamstring Curl:
50×15-15-15

Chest-supported Seated Lat Row (dropset):
100-87-75-62-50-200×15

Extra Close-grip Pulldowns (dropset, old stack):
100-87-75-62×15

BTN Pulldowns (dropset, neutral grip):
100-90-80-70-60×15

Straight-arm Lat Pushdowns (Y-stack, strict form):
80×15-10-10

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

Duration: 35 minutes

1/31 – Chest/Tris – Deload

Deload.

Neutral Grip DB Bench Press:
25×20-20-20

DB Squeeze Press:
25×20-20-20

Flat DB Bench:
25×20-20-20-20-20

Incline DB Bench:
25×20-20-20-20-20

Cable Crossovers:
30×25-25-25-25-25

Pec Flye Machine:
50×25-25-25

Rope Pushdowns:
50×25-25-25

Incline DB Extensions:
25×10-10-10

Band Extensions:
red ×15-15-15

Pushdowns:
50×25-25-25

Reverse Pushdowns:
40×25-25-25

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

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

Duration: 40 minutes