10/10. Combo workout since I cannot get to the gym tomorrow. First time doing ATG zercher squats in a month and hit an all-time PR with 500. Pretty awesome. Cruised on everything else – gym got a lot of new equipment so I had to try things out.
ATG Zercher Squats:
135×5
225×5
335×3
405×1
455×1
500×1 (PR)
DE ATG Squats (high-bar):
315×2
315×2
315×2
DB Shrugs:
65s ×15
65s ×15
65s ×15
Seated Leg Extension (new):
110×10-10-10-10-10
Seated Bicep Curl Machine (new):
80×10-110×10-10-10-10
Rope Face Pulls (dropset, two ropes):
50-40-30-20×15
Pulldown Machine (new):
80×10-110×10-230×10-80×10-10
Seated Lat Row (new):
50×10-80×10-110×10-230×10-80×10
Neutral Grip DB Bench Press:
25×10-10-10-10-10
DB Squeeze Press:
25×10-10-10-10-10
Incline DB Bench:
25×10-10-10-10-10
Cable Crossovers:
30×25-25-25
Pec Flye Machine (new):
50×10-80×10-110×10-200×10-200×10
Seated Tricep Pushdown Machine (new):
80×10-110×10-230×10-230×10-230×10
Incline DB Extensions:
20×10-10-10
OH DB Extensions (single-arm):
20×10-10-10
Pushdowns:
80×25-25-25
Push-ups:
×20-×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 80 minutes