12/30 – Shoulders/Arms

Seated Shoulder Press Machine:
30-40-50-65-80-95-80-65-50-40-30×10

Seated Shoulder Press Machine (neutral grip):
30×10-10-10-10-10-10

L-Side Laterals (superset with laterals):
15×10
20×10
20×10

Front Laterals:
15×10
20×10
20×10

Rear Laterals:
15×10
20×10
20×10

Rear Delt Flye Machine:
30-40-50-65-80-95-110-125-140-125-110-95-80-65-50-40-30×10

Rope Pushdowns:
30×50-50

V-bar Pushdowns:
30×50-50

Underhand Pushdowns:
30×50

Pushdowns:
30×50

Tricep Pushdown Machine:
30×50

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes

12/29 – Quads/Back

Squats feeling great.

DE ATG Squats (high bar):
135×10
225×2
245×2
265×2
285×2
305×2
325×2
345×2
365×2
385×2
405×2
425×2
425-405-385-365-345-325-315×1

Leg Extensions
115-145-175-205-235×10-115×10-10-10-10-10

CG Pulldowns (strict):
100×10-10-10-10-10-90-80-70-60-50×10

DB Shrugs:
40×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

12/28 – Upper

Seated Pec Flye Machine:
30-40-50-65-80-95-110×10 (low)
30-40-50-65-80-95-110×10 (mid)
30-40-50-65-80-95-110×10 (high)

Seated Chest Press Machine:
30-40-50-65-80-95-110-125-140-155×10 (low seat/incline)
30-40-50-65-80-95-110-125-140-155×10 (mid seat)
30-40-50-65-80-95-110-125-140-155×10 (high seat/decline)

Cable Curls:
30×25-25-25

Preacher Curls (various grips):
25×25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

12/27 – Pull

Lying Hamstring Curl:
80-100-100-100-100×10

Seated Hamstring Curl:
80-100-100-100-80×10

GHRs (4-2):
bw×10-10-10

SLDLs (conventional superset with sumo):
135×10-10
185×10-10
235×10-10

Seated Lat Pulldown Machine:
50-80-110-140-110-80×10

Seated Lat Row Machine:
50-80-110-140-110-80×10

Rope Face Pulls:
50-70-90-110-140-170×10

Straight-bar Lat Pushdowns (strict form):
50-70-90-110-140-90×10

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

12/23 – Shoulders/Arms

Seated Shoulder Press Machine:
30-40-50-65-80-95-80-65-50-40-30×10

Seated Shoulder Press Machine (neutral grip):
30×10-10-10-10-10

L-Side Laterals (superset with laterals):
15×10
15×10
15×10

Front Laterals:
15×10
15×10
15×10

Rear Laterals:
15×10
15×10
15×10

Rear Delt Flye Machine:
30-40-50-65-80-95-110-125-95-80-65-50-40-30×10

Rope Pushdowns:
30×50-50

V-bar Pushdowns:
30×50-50

Underhand Pushdowns:
30×50

Band Pull-Aparts:
×25-25-25-25

Duration: 30 minutes

12/21 – Upper

Seated Pec Flye Machine (various grips):
30-40-50-65-80-95-110-95-80-65-50-40-30-40-50-65-80-95-80-65-50-40-30×10

Seated Chest Press Machine:
30-40-50-65-80-95-110-125-140-155×10 (high seat/decline)
30-40-50-65-80-95-110-125-140-155×10 (mid seat)
30-40-50-65-80-95-110-125-140-155×10 (low seat/incline)

Cable Curls:
30×25

EZ Curls (cg, regular, top half, bottom half):
25×25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes

12/20 – Pull

Rehabbing a tear in my right forearm so doing what I can without straining it.

Lying Hamstring Curl:
80-100-120-140-80×10

Seated Hamstring Curl:
80-100-115-130-80×10

KB SLDLs:
106s ×10
106s ×10
106s ×10
106s ×10
106s ×10

Seated Lat Pulldown Machine:
50-80-110-140-110-80×10

Seated Lat Row Machine:
50-80-110-140-110-80×10

Rope Face Pulls:
50-70-90-110-140×10

Straight-bar Lat Pushdowns (strict form):
50-70-90-110-140×10

Band Pull-Aparts:
×25-25-25-25

Duration: 35 minutes