1/31 – Chest/Biceps

Cable Crossovers (y-stack, high-middle pulley, arms crossing):
20×10-10
30×10-10
40×10-10-20×20-20

Seated Pec Flye Machine:
175-190-205×10 (low)
175-190-205×10 (mid)
175-190-205×10 (high)

Bench Press:
45-95-145-165-185×10
205-225-245×5

KB Squeeze Press:
106×20-20-20

Standing Cable Curls (extra close, close, regular, wide grips, close rev, wide rev):
30×10-10-10-10-10-10

Seated Bicep Curl Machine:
30-40-50-65-80-95-110-95-80-65-50-40-30×10

Seated Bicep Curl Machine (hammer grip):
45×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 41 minutes

1/28 – Quads/Back

Easing back into squats, easy.

Paused ATG Squats (low bar, long pauses):
135×10
225×5
245×2
265×2
285×2
305×2
325×1
345×1
365×1
385×1
405×2

Shrugs:
225×5
315×5
405×5
495×5
585×5
405×10 (wide grip)
315×10 (wide grip)
225×10 (wide grip)

Leg Extensions
115-145-175-205×10-235×20-115×10-10-10-10-12

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

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

1/27 – Shoulders/Arms

Forearm is getting there. Presses were decent.

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

Rear Laterals:
20×10
20×10
20×10

Front BB Raises:
45×10
45×10
45×10

Standing Press * BTN Standing Press:
45×10-10
65×10-10
85×10-10
105×10-10
135×10-10

Standing Press:
155×5
175×5
185×5
205×5
225×5

Seated Shoulder Press Machine:
80-110-140-170-110×5

Seated Shoulder Press Machine (neutral grip):
40-50-65-80-95×10

Rear Delt Flye Machine:
115-145-175-205×10

Single-arm Rope Pushdowns (y-stack):
10×10-10
10×10-10
10×10-10
10×10-10-10-10

Pushdowns (y stack, pulling handle into body reach rep):
30-40-50-40-30×10

Incline OH EZ Extensions:
25×10-10-10-10-10

Tricep Pushdown Machine:
175-205×10-235×20 (PR)-100×10

Band Pull-Aparts:
×25-25-25-25

Duration: 46 minutes

1/26 – Arms

Easing into the arm work. All bi/tricep exercises superset.

Seated Bicep Curl Machine:
50×10
55×10
55×10
55×10
55×10

Seated Bicep Curl Machine (hammer grip):
40×10
45×10
45×10
45×10
45×10

Seated Bicep Curl Machine (reverse grip):
30×10
35×10
35×10
35×10
35×10

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

V-bar Pushdowns:
50×10
50×10
50×10
50×10
50×20

Incline OH EZ Extensions:
25×10
25×10
25×10
25×10
25×20

Duration: 18 minutes

1/25 – Pull

First real deadlifts since straining my forearm tendon back in December. Felt good to do some pulls again. Easy, but did not want to push things too much yet.

GHRs (4-2):
bw×10-10-10-10-12

Conventional Deadlift (superset with shrugs):
135×10
225×5
315×3
405×3
495×3
545×1

Shrugs:
135×10
225×10
315×10
405×10
495×10
545×10

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

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

Seated Lat Pulldown Machine:
50-80-110-140-170-110-80×10

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

Straight-bar Lat Pushdowns (strict form):
110-130-150-130-110×10

Rope Face Pulls:
200×10-10-10-10-10-100×10-50×10

Band Pull-Aparts:
×25-25-25-25

Duration: 49 minutes

1/24 – Chest/Biceps

Cable Crossovers (y-stack, high-middle pulley, arms crossing):
20×10-10
30×10-10
40×10-10-20×15

Seated Pec Flye Machine:
160-175-190-205×10 (low)
160-175-190-205×10 (mid)
160-175-190-205×10 (high)

Bench Press:
45-95-145-165-185-165-145×10

KB Squeeze Press:
72-88-106×20

Seated Chest Press Machine:
170-200-230×5 (low seat/incline)
170-200-230×5 (mid seat)
170-200-230×5 (high seat/decline)

Preacher Curls (extra close, close, regular, wide grips, close rev, wide rev):
25×10-10-10-10-10-10

Seated Bicep Curl Machine:
30-40-50-65-80-95-80-65-50-40-30×10

Seated Bicep Curl Machine (hammer grip):
40×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

1/20 – Shoulders/Arms

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

Rear Laterals:
20×10
20×10
20×10

Front BB Raises:
45×10
45×10
45×10

Seated Shoulder Press Machine:
80×10-110-140-170×5-200×3-80×10

Seated Shoulder Press Machine (neutral grip):
40×10-50×10-10-10-10-10

Standing Press:
45×25-25(btn)

Rear Delt Flye Machine:
110-140-170-200-205×10

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

Incline OH EZ Extensions:
25-35-45×10
55×10
75×10

Pushdowns (y stack):
30-40-50×10

Tricep Pushdown Machine:
110-140-170-200-230×10

V-bar Pushdowns (y stack):
30-40-50×10

OH BB Extensions:
45×25

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

1/18 – Upper

Battling a sinus infection so taking it easy this week.

Cable Crossovers (y-stack, varying pulley heights, arms crossing):
30×10-10-10-10-10

Seated Pec Flye Machine:
155-170-185-200×10 (low)
155-170-185-200×10 (mid)
155-170-185-200×10 (high)

Seated Chest Press Machine:
170-140-110-80-50×5 (low seat/incline)
170-140-110-80-50×5 (mid seat)
170-140-110-80-50×5 (high seat/decline)

Preacher Curls (close, regular, wide grips, close rev, wide rev, extra close):
25×10-10-10-10-10-10

Seated Bicep Curl Machine:
30-40-50-65-80-65-50-40-30×10

Seated Bicep Curl Machine (hammer grip):
35×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 30 minutes

1/14 – Quads/Back

Paused ATG Squats (high bar):
135×10
225×5
315×3
355×1

Leg Extensions
115×10-10-10-10-10-10-10-10-10-10-80×10-50×10

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

Shrugs:
225-315-405-315-225×10

Band Pull-Aparts:
×25-25-25-25

Duration: 30 minutes

1/13 – Shoulders/Arms

Seated Shoulder Press Machine:
30-40-50-65-80-95×10-110×8-125×6-140×5

Seated Shoulder Press Machine (neutral grip):
35×10-10-10-10-10-10

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

Rear Laterals:
20×10
20×10
20×10

Front BB Raises:
45×10
45×10
45×10

Rear Delt Flye Machine:
30-40-50-80-110-140-170-200-205×10

Tricep Pushdown Machine:
80-110-140-170-200-230×10

Rope Pushdowns (y stack):
30-40×25

Rope Extensions (y stack):
30×25-25

V-bar Pushdowns (y stack):
30-40-50×25

Pushdowns (y stack):
30-40-50×25

Underhand Pushdowns (y stack):
20-30-40×25

Band Pull-Aparts:
×25-25-25-25

Duration: 30 minutes