Month: March 2022

Knee is slowly healing.

Leg Extensions:
50×15-15-15-15-15-15-15-15-15-15-15-15

CG Pulldowns:
250×6
250×6
250×12 (PR)

Rope Face Pulls (two ropes):
100×10
150×10
200×12 (PR)

Seated Pulldown Machine:
235×5
235×5
235×6 (PR)

Rope Pushdowns (two ropes) * Standing OH EZ Extensions:
30×25*25×25
30×25*25×25
30×25*25×25

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

V-bar Pushdowns * V-bar Pulls to Chest:
40×10*40×20
40×20*40×20
40×30*40×30

Wide-grip Pushdowns:
40×25-25-25

Reverse-grip Bench Press:
45×10
95×10
145×10
195×10
195×10
195×10
145×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 35 minutes

Halos (holding plate):
25×25
25×25

Side Laterals (superset with rear laterals):
20×10
20×10

Rear Laterals:
20×10
20×10

Front DB Raises:
20×10
20×10

Seated Smith Press:
105×10
195×10
105×20
105×20

Rear Delt Flye Machine:
160×10-10-10

Seated Shoulder Press Machine:
55-100-55×10

Seated Shoulder Press Machine (neutral grip):
55-100-55×10

Ultra-wide BTN Press * Ultra-wide Press:
45×10*10
45×10*10
45×10*10

Single-arm Cable Side Laterals:
20×10-10-10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 25 minutes

Deads were weak, but rest of the workout went well.

Conventional Deadlift:
135×10
225×5
315×3
405×2
495×1
545×1
545×1

Shrugs (hold @ top):
225×10
315×10
405×10
495-315×10

Seated Hamstring Curl:
55×10-10-10

Seated Lat Row Machine:
235×10 (PR)
235×8
235×6

Wide-grip Lat Pulldown (neutral grip):
250×8
250×6
250×6-100×10

Straight-bar Lat Pushdowns (strict form):
150×10
200×6
150×10

Hanging Knee Raises:
×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

Cable Crossovers (y-stack, high-middle pulley, arms crossing):
20×10-10
30×10-10
40×10-10
50×12-12-20×20-20

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

Flat DB Flyes:
30×10-10-10

Incline DB Flyes:
30×10-10-10

Svend Press:
20×20
30×20
30×20
20×20

Preacher Curls:
25×10
45×10
65×10
85×10
105×6-85×6-65×8-45×8

Seated Bicep Curl Machine (hammer grip):
100×10
115×10
130×10-100×10-70×10

Incline DB Curls:
25×10
25×10
25×10
25×10
25×15

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

Hip-to-Shoulder Halos (holding plate):
25×25-25

L-Side Laterals (superset with laterals):
20×10
30×10

Rear Laterals:
20×10
30×10

Standing DB Press:
20×10
30×10

Front BB Raises:
45×10
45×10

Standing Press:
45×10
65×10
85×10
105×10
135×10
135×10
135×10
185×3
235×3

Rear Delt Flye Machine:
155×10-10-10-10 (middle-high-low-middle)

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

Seated Bicep Curl Machine:
80×10
80×10
80×10
80×10
80×15

Seated Bicep Curl Machine (hammer grip):
65×10
65×10
65×10
65×10
65×15

Seated Bicep Curl Machine (reverse grip):
40×10
40×10
40×10
40×10
40×15

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

V-bar Pushdowns:
50×10
70×10
90×10
110×10
110×10-50×20

Incline OH EZ Extensions:
25×10
35×10
45×10
55×10
55×15-25×25

DB Skull Crushers:
25-15×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 61 minutes

Good session. Knee is taking forever to heal, but doesn’t affect deads too much.

Conventional Deadlift:
135×10
225×5
315×5
405×3
495×2
585×1
605×2

BB Rows:
225×10
275×10
325×6
275×10
225×15

Seated Hamstring Curl:
55×10-10-10-10-10

Straight-bar Lat Pushdowns (strict form):
120-150-200×10

Seated Lat Row Machine:
145×10
175×8
205×6
235×6 (PR)

Seated Lat Pulldown Machine:
145×10
175×8
205×6
235×5 (PR)

BTN Wide-grip Lat Pulldowns * Wide-grip Lat Pulldowns:
100×10*10
100×10*10
100×10*10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 55 minutes

Cable Crossovers ( y-stack, high-low pulley, arms crossing):
30×10-10
40×10-10
50×10-10
40×10-10-30×10-10-20×20-20

Seated Pec Flye Machine:
205×10-10-10 (high-mid-low)
205×10-10-10 (high-mid-low)
205×10-7f-6f (high-mid-low)

Bench Press:
45-95-145-175-205-235×5

Incline Bench Press:
45-95-145-175-205×5

Seated Bicep Curl Machine:
85-115-145×10-160×8-175×6 (PR)

Seated Bicep Curl Machine (hammer grip):
55-85-115×10-145×6-160×5 (PR)

Standing Cable Drag Curls (y-stack):
50-70-90-110-60×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 48 minutes

No leg work today (knee).

Ultra CG Pulldowns:
150×12
200×10
250×8-100-90-80-70×10-250×3

Rope Face Pulls (two ropes):
50-70-90-110-130×12

Seated Pulldown Machine:
125×10
155×8
185×5
215×5
235×5 (pr)-100×10-10-15

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

Pushdowns * Pulls to Chest (y-stack):
30×10*30×20
30×20*30×20
30×30*30×30

Wide-grip Pushdowns (y-stack):
30×25-25-25

Rope Pushdowns * Standing OH EZ Extensions:
30×25*25×25
40×25*25×25
40×25*25×25
40×25*25×25
40×25*25×25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 40 minutes

Hip-to-Shoulder Halos (holding plate):
25×25-25

L-Side Laterals (superset with laterals):
20×10
30×10
35×10

Rear Laterals:
20×10
30×10
35×10

Standing DB Press:
20×10
30×10
35×10

Front BB Raises:
45×10
45×10
45×10

Standing Press:
45×10
65×10
85×10
105×10
135×10
135×10
135×10

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

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

Single-arm OH KB Press:
61×5-5
70×5-5

Band Pull-Aparts:
×25-25-25-25-25

Duration: 29 minutes