Month: February 2021

2/26 – Shoulders/Arms – Deload

OH DB Press:
40×12-12-12

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

Side Laterals (superset with rear laterals):
15×12
15×12
15×12

Rear Laterals:
15×12
15×12
15×12

Front Lateral Plate Raises:
25×12
25×12
25×12

EZ Curls (close, regular, wide grips):
25×12-12-12
25×12-12-12
25×12-12-12

V-bar Pushdowns:
40×15-15-15

Wide-grip Reverse Pushdowns:
40×15-15-15

Rope Pushdowns:
30×15-15-15

BB Forearm Curls:
25×25

BB Reverse Forearm Curls:
25×25

Band Pull-Aparts:
red ×25-25-25-25

Duration: 18 minutes

2/25 – Quads/Back – Deload

Squats (atg – zombie front):
135×10-10
225×10-10

Leg Extensions:
60×10-10-10-10-10-10-10-10-10-10

Wide-grip Shrugs:
225×10-10-10

Shrugs:
225×10-10-10

Seated Cable Row:
70×15-15-15

Seated Pulldown Machine:
70×15-15-15

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

Band Pull-Aparts:
red ×25-25-25-25

Duration: 24 minutes

2/24 – Arms – Deload

Exercises superset.

BB Curls:
45×20
45×20
45×20
45×20
45×20

Wide-grip BB Curls:
45×20
45×20
45×20
45×20
45×20

DB Hammer Curls:
15×20
15×20
15×20
15×20
15×20

V-bar Pushdowns:
30×20
30×20
30×20
30×20
30×20

OH KB Extensions:
44×20
44×20
44×20
44×20
44×20

Duration: 15 minutes

2/23 – Push – Deload

Flat DB Bench:
50×12-12-12-12-12

Flat DB Flyes:
15×12-12-12-12-12

Incline DB Bench:
25×12-12-12-12-12

Incline DB Flyes:
15×12-12-12-12-12

Flat DB Pullovers:
15×15-15-15

Upwards Cable Crossovers:
20×12-12-12

CG Bench Press:
135×12-12-12-12-12

JM Press:
45×20-20-20-20-20

Rope Pushdowns:
30×15-15-15-15-15

Underhand Wide-grip Pushdowns:
30×30-30-30-30-30

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

2/22 – Pull – Deload

Deadlift:
225×10
225×10
225×10

SLDL:
225×10
225×10
225×10

BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10

DB Shrugs:
70s ×20
70s ×20
70s ×20

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Rope Face Pulls (two ropes, #18):
50×15-15-15

BTN Pulldowns:
80×15-15-15

CG Pulldowns (superset with pushdowns):
80×15-15-15

Rope Lat Pushdowns (strict form):
50×15-15-15

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
40×12-12-12
40×12-12-12
40×12-12-12
40×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 42 minutes

2/19 – Shoulders/Arms

Single-arm OH KB Press:
62×10-10
88×5-5
106×9-9 (PR)
106×9-9
88×10-10

Ultra-wide BTN Standing Military Press:
45×12
65×12
65×12
65×12
65×20

Seated DB Press:
65×15
65×15
65×15
65×15
65×20

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

Cable Rear Laterals:
20×12
20×12
20×12

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

BB Curls (close, wide, reverse grips):
35×12-12-12
35×12-12-12
35×15-15-15

Pushdowns (regular -underhand):
50×25-25-40×25-25-30×25-25-20×25-25

BB Forearm Curls:
35×25
35×25

BB Reverse Forearm Curls:
35×25
35×25

Band Pull-Aparts:
red ×25-25-25-25

Duration: 55 minutes

2/19 – Quads/Back

Finally pushing squats again. Felt stellar.

Squats (5-3-1 @ 450):
135×10
225×5
335×5
385×3
425×1
455×1
475×1
495×1

Zombie ATG Front Squats:
225×5
225×5
315×5

Leg Extensions:
235×10-10-10
115×10-10-10-10-10

Wide-grip Shrugs:
225×10
315×10
405×10
495×10

Shrugs:
495-405-315-225×10

Lying Incline DB Row:
50s ×15-15-15

Seated Pulldown Machine:
155×15-15-15

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

Chins (hammer narrow and wide):
×10
×10

Hanging Scapular Retractions (narrow, medium, wide grips):
×10
×10
×10
×10
×10

Band Pull-Aparts:
red ×25-25-25-25

Duration: 58 minutes

2/17 – Arms

Exercises superset, 30s rests between rounds, 60s before last round. Took it easy on triceps.

Preacher EZ Curls:
75×20
75×20
75×20
75×20
75×25

Wide-grip Preacher EZ Curls:
75×20
75×20
75×15
75×10
75×10

Preacher DB Hammer Curls:
15×20
15×20
15×20
15×20
15×25

V-bar Pushdowns:
60×20
60×20
60×20
60×20
60×30

OH BB Extensions:
45×20
45×20
45×20
45×20
45×30

Duration: 19 minutes

2/16 – Push

Flat DB Bench:
40×20
60×15
80×12
100×10
120×8
130×6
110×12
80×15

Flat DB Flyes:
45×15-15-15

Incline DB Bench:
45×20
60×15
80×12
80×12
80×12

Incline DB Flyes:
20×25-25-25

Flat DB Pullovers:
30×15-15-15

CG Bench Press:
135×10
155×10
175×10
195×10
215×5
235-195-175-155-135×5

JM Press:
45×20
65×20
90×20
65×20
45×30

Rope Pushdowns:
100-90-80-70-60×15-40×30

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

BB Forearm Curls:
35×50

Reverse BB Forearm Curls:
35×50

Band Pull-Aparts:
×25-25-25-25

Duration: 63 minutes

2/15 – Pull

Deads feeling pretty good. Easy pulls today.

Conventional Deadlift (5-3-1 @ 585):
135×10
225×5
315×5
435×5
495×3
555×1
585×3

SLDL:
495×3
405×5
315×8

Deadlift:
225×10
225×10
225×10

BB Row (overhand):
225×6
225×6
225×6
135×15
135×15

BTB Shrugs:
225×10
225×10
225×10

Lying Hamstring Curl:
90×12-12-12

GHRs (4-2):
×10-10-10

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
110×15
130×15
150×15

BTN Pulldowns:
150×8
180×8
210×8

CG Pulldowns (superset with pushdowns):
120×12
120×12
120×12

Straight-bar Lat Pushdowns (strict form):
110×12
150×12
200×12

V-bar Cable Curls:
150-130-110-90-70-50-40-30-20×10-10×30

Band Pull-Aparts:
×25-25-25-25

Duration: 70 minutes