Month: February 2022

2/28 – Chest/Biceps

Cable Crossovers ( high-middle pulley, arms crossing):
30×10-10
50×10-10
70×10-10-30×20

Seated Pec Flye Machine:
175-190-205×10 (low)
175-190-205×10 (mid)
175-190-205×15 (high)

Bench Press:
45-95-145-165-185×10
205-225-245-265×5

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

Seated Bicep Curl Machine:
35-45-55-70-85-100-115-100-85-70-55-45-35×10

Seated Bicep Curl Machine (hammer grip):
50×10-10-10-10-10

Standing Cable Drag Curls (y-stack):
30×10-10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

2/25 – Quads/Back/Triceps

Paused squats are still the ticket for my hip health. Absolutely no hip issues and they are definitely getting stronger each week.

Paused ATG Squats (low bar, long pauses):
135×10
225×2
245×2
265×2
285×2
305×2
325×1
345×1
365×1
385×1
405×1
425×2
425×2

Shrugs:
225×5
315×5
405×5
495×5
585×5
585×5

Wide-grip Shrugs:
495×5
405×5
315×5
225×5

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

Extra-CG Pulldowns (strict):
150×10-200×8-250×6-200×8-150×10

OH DB Extensions:
20×20-30×20

Single-arm Rope Pushdowns:
10×10-10
10×10-10
10×10-10

Pushdowns (pulling handle into body reach rep):
50×10-10-10

Rope Pushdowns:
50-70-90×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

2/24 – Shoulders

Halos (holding plate):
25×25-25

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

Rear Laterals:
20×10
20×10

Front DB Raises:
20×10
20×10

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

Standing Press:
135×10
155×5
175×5
195×5
215×5
235×5
185×10 (done after push presses)
135×10
45×20

Push Press:
255×1
275×1
285×1

Rear Delt Flye Machine:
155-185×10-205×12

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

Single-arm OH KB Press:
53×10-10
62×10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 36 minutes

2/23 – Arms

Seated Bicep Curl Machine:
65×10
65×10
65×10
65×10
65×15-150×6

Seated Bicep Curl Machine (hammer grip):
55×10
55×10
55×10
55×10
55×15

Seated Bicep Curl Machine (reverse grip):
35×10
35×10
35×10
35×10
35×15

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

Pushdowns:
50×10
50×10
50×10
50×10
70×20

Incline OH EZ Extensions:
30×10
30×10
30×10
30×10
30×20

Seated Tricep Pushdown Machine:
235×10-10-10-110×10-50×20

Duration: 24 minutes

2/22 – Pull

Elliptical cardio the last few sessions made today’s deadlifts pretty sluggish – definitely felt fatigued in the hips.

Conventional Deadlift (superset with shrugs):
135×10
225×5
315×3
405×3
495×3
555×2

Shrugs:
135×10
225×10
315×10
405×10
495×10
555×10

DE Deadlift:
315-335-355-375-395-415×2

Lying Hamstring Curl:
100×10-110×10-120×10

Seated Hamstring Curl:
110×10-10-10

Seated Lat Pulldown Machine:
110-140-175×10-185×6

Seated Lat Row Machine:
80-110-145-155×10

Straight-bar Lat Pushdowns (strict form):
110-130-160×10

Rope Face Pulls:
200×10-10-10-100×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 47 minutes

2/21 – Chest/Biceps

Seated Pec Flye Machine:
160-175-190-205×10 (low)
175-190-205×10 (mid)
175-190-205×12 (high)

Cable Crossovers (y-stack, high-middle pulley, arms crossing):
23×10-10
33×10-10
43×10-10-23×16

KB Squeeze Press:
72-88×20-106×25

Bench Press:
45-95-145-165-185-205×10

Incline Bench Press:
45-95-145-165-185-205×10

Seated Bicep Curl Machine:
35-45-55-70-85-100-85-70-55-45-35×10

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

Cable Curls (y-stack, extra close, close, regular, wide grips, close rev, wide rev):
20×10-10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 49 minutes

2/18 – Quads/Back – Deload

Shrugs * BTB Shrugs:
225×10*10
225×10*10
225×10*10
225×10*10
225×10*10

Pistol Squats (high box):
×10-10-10-10-10-10

Leg Extensions:
50×10-10-10-10-10-10-10-10-10-10

Hanging Knee Raises:
×10
×10
×10
×10
×10

Cable Drag Curls:
20×20-20-20-20-20

Band Pull-Aparts:
×25-25-25-25-25

Duration: 17 minutes

2/17 – Shoulders/Arms – Deload

Halos (holding plate):
25×10
25×10

Side Laterals (superset with rear laterals):
15×10
15×10

Rear Laterals:
15×10
15×10

Front DB Raises:
15×10
15×10

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

Single-arm OH KB Press:
25×10-10-10-10-10-10

Rear Delt Flye Machine:
80×10-10-10-10-10

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

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

Pushdowns (y stack, pulling handle into body reach rep):
20×10-10-10-10-10

Incline OH EZ Extensions:
25×10-10-10

Seated Tricep Pushdown Machine:
40×15-15-15

Band Pull-Aparts:
×25-25-25-25-25

Duration: 28 minutes

2/16 – Arms – Deload

bi/tricep exercises superset.

Seated Bicep Curl Machine:
40×10
40×10
40×10
40×10
40×15

Seated Bicep Curl Machine (hammer grip):
30×10
30×10
30×10
30×10
30×15

Seated Bicep Curl Machine (reverse grip):
20×10
20×10
20×10
20×10
20×15

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

V-bar Pushdowns:
30×10
30×10
30×10
30×10
30×20

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

Duration: 18 minutes

2/15 – Pull – Deload

DB Shrugs:
40s ×15-15-15-15-15

Lying Hamstring Curl:
50×10-10-10-10-10

Seated Hamstring Curl:
50×10-10-10-10-10

GHRs (4/2):
×10-10-10

Lat Pulldown Machine:
50×10-10-10-10-10

Seated Lat Row Machine:
50×10-10-10-10-10

Straight-bar Lat Pushdowns (strict form):
40×10-10-10-10-10

Rope Face Pulls:
40×10-10-10-10-10

Hanging Knee Raises:
×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 28 minutes