Month: May 2022

Elbow slowly improving.

Seated Chest Press Machine (incline seat position):
50×10
70×10
85×10
100×10
115×10
130×10

Flat DB Squeeze Press:
20s ×15-15-15

Seated Pec Flye Machine:
100×12
140×12
200×12
205×12

Ultra-wide Bench Press:
45×25-25

Military Press:
45×25-25

T-bar Row (using narrow pulldown handle):
135×10
180×10
225×10
270×10
300×10 (PR)

Incline EZ Tricep Extension:
25×15-15-15-15-15

Side Laterals:
35×12
35×12
35×12

Band Pull-Aparts:
×25-25-25-25-25

Duration: 45 minutes

Love these Friday sessions.

Conventional Deadlift (60%):
135×15
225×3
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×2
340×5

Leg Press (higher stance):
540×10
630×10
720×10
810×10

Seated Leg Extension:
100×15
130×15
160×15
190-100×15

Weighted Decline Situps:
+70×12
+70×12
+70×12

Decline Broomstick Twists:
×30
×30
×30

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

W/TH combo session.

BB Front Raises:
45×12
45×12
45×12

Seated Shoulder Press Machine:
50×15
70×15
90×15

Single-arm Cable Crossover (y-stack):
20×12
30×12
30×12

Cable Crossover:
50×12
70×12
90×12

Wide Neutral-grip Pulldowns:
200×16
230×8
250×6

CG Pulldowns:
200×7
200×6
200×6

DB Hammer Curls:
55s ×12
75s ×10
95s ×10-45s ×12

Bicep Curl Machine:
100×12
115×12
130×12-85×12

Incline DB Curls:
40×8
40×7
40×6

OH Cable Curls (y-stack):
23×25-25

Seated Tricep Pushdown Machine:
50×30-30
30×30-30 (single arm)

Underhand Pushdowns:
30×30-30

Pushdowns:
30×30-30

V-bar Pushdowns:
30×30-30

Tricep Kickbacks:
10×30-30
25×30

Band Pull-Aparts:
×25-25-25-25-25

Duration: 65 minutes

First time doing snatch-grip conventional deads and they went better than expected. I really enjoyed this variation.

Snatch-grip Conventional Deadlift:
135×15
225×5
315×3
405×1
495×1
545×1
565×1 (PR)
510×3

SLDL:
325×5
375×5
425×6

45-degree Hypers:
+62×10
+62×10
+62×10
+62×10
+62×12

Lying Hamstring Curls:
65×10
65×10
65×10
65×12
65×12

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

Seated Chest Press Machine:
70×15 (incline seat position)
70×15
70×15 (switch to flat seat position)
70×15
70×15 (switch to decline seat position)
70×15

Floor DB Flyes:
25×15-15-15

Seated Pec Flye Machine:
80×15-15-15

BB Row (overhand shoulder-width):
225×10
245×10
265×10
285×10
305×10

Single-arm Extensions:
10×20-20

Rope Pushdowns:
30×20-20

Pushdowns:
30×20-20

Underhand Pushdowns:
30×20-20

Side Laterals:
25×20
25×20
25×20

Band Pull-Aparts:
×25-25-25-25-25

Duration: 30 minutes

W/TH combo session.

DB Front Laterals * OH DB Press:
20×12*12
25×12*12
25×12*12

Single-arm Cable Crossover:
50×12
60×12
70×12

Cable Crossover:
50×12
70×12
90×12

Wide Neutral-grip Pulldowns:
200×15
230×8
250×7

CG Pulldowns:
200×8
200×7
200×6

Hanging Scapular Retractions (arched chest):
×10
×10
×10

Straight-arm Lat Pushdowns:
120×12-12

DB Curls * Hammer Curls:
45×12*12
45×12*12

Preacher Curls:
65×12-12-12

Cross-body Cable Curls (y-stack):
40×10
40×10
40×10

OH Cable Curls (y-stack):
20×25
30×20-20×25

Seated Tricep Pushdown Machine:
50×30-30

Underhand Pushdowns:
30×25-25

Pushdowns:
30×25-25

Rope Pushdowns:
30×25-25

Tricep Kickbacks:
10×25-25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 64 minutes

First time doing sumo deads in over 5 months. 585/605 were both quite easy, but I don’t want to push my knee too hard.  Pushing RDLs more; still quite easy.

Deadlift:
135×25
225×5
315×5
405×3
495×1
585×1
605×1

RDL:
325×5
375×5
425×6
475×6

45-degree Hypers:
+55×10
+55×10
+55×10
+55×10
+55×12

Lying Hamstring Curls:
65×10
65×10
65×10
65×10
65×12

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

Seated Chest Press Machine:
70×12 (incline seat position)
70×12
70×12 (switch to flat seat position)
70×12
70×12 (switch to decline seat position)
70×15

Decline DB Bench * Decline DB Flyes:
25×15*25×15
25×15*25×15
25×15*25×15

Seated Pec Flye Machine:
80×15-15-15

DB Row:
110×10
110×10
110×10

Bench Dips (palms out):
×15-15-15

Rope Pushdowns:
30×20-20-40

Side Laterals:
25×20
25×20
25×20

Band Pull-Aparts:
×25-25-25-25-25

Duration: 30 minutes

Conventional Deadlift (65%):
135×15
225×5
370×2
370×2
370×2
370×2
370×2
370×2
370×2
370×2
370×2
370×3

Leg Press (higher stance):
650×10
740×10
830×10
920×10
1010×10

Seated Leg Extension:
70×15
100×15
130×15
160×15

Weighted Decline Situps:
+55×10
+55×10
+55×12

Decline Broomstick Twists:
×30
×30

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes