Month: July 2022

Fast DE work. Knee is feeling pretty good so I decided to give front squats a try, which felt great.

Conventional Deadlift (60%):
135×10
225×3
350×3
350×3
350×3
350×3
350×3
350×3
350×3
350×3

Seated Leg Extension:
100×15 + 30s hold
130×15 + 30s hold
160×15 + 30s hold

Zombie Front Squats:
45×10
95×10
145×10
145×10
145×10

Bulgarian Squats:
×10
25s ×10
50s ×10

Weighted Decline Situps:
+80×10
+80×10
+80×12

Decline Broomstick Twists:
×30
×30
×30

Band Pull-Aparts:
×25-25-25

Duration: 49 minutes

Elbow still has some hot spots, but the tricep is feeling good overall so I’m starting to slowly increase intensity.

Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×20
40×15
60×12
80×12
80×16-40×25

Flat Cable Flyes (palms towards face):
30×12
30×12-12-12-12

Incline Cable Flyes (palms towards face):
30×12-12-12

Incline Bench Press (steep incline):
45×20
95×10
115×10
135×10-95×15

Incline Bench Press (slow negatives):
45×20
95×10
115×10
135×10-95×15

Military Press:
45×25-25

Seated Tricep Pushdown Machine (single-arm):
35×20
55×15
205×15 (both)

Hanging Scapular Retractions:
×10-10-10

Hammer Curls:
60s ×12
60s ×12
60s ×12

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

Wide Neutral-grip Lat Pulldowns:
150×10
170×10
190×10
170×10-130×10-100×15

Seated Row Machine (individual handles):
150×10
150×10
120×10-100×10-70×12

Wide-grip Shrugs:
225×15-15-15-15

Preacher Curls:
45×15
65×12
85×12
105×10-65×12

Reverse Preacher Curls:
45×15
45×15
45×15

Alternating DB Curls (holding db @ top):
40×6
40×5
40×4
40×3

Incline DB Curls:
20×12
20×12
20×13
20×13-9-6

Duration: 50 minutes

Rough pulls today – achy and slow.

Snatch-grip Conventional Deadlift:
135×15
225×5
315×3
405×1
495×1
545×1

SLDL:
335×5
385×5
435×5

45-degree Hypers:
+70×10
+70×10
+70×10
+70×10
+70×12

Lying Hamstring Curls:
75×10
75×10
75×10
75×10
75×12

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

Seated Chest Press Machine:
80×15 (incline seat position)
80×15
80×15 (switch to flat seat position)
80×15
80×15 (switch to decline seat position)
80×25

Seated Pec Flye Machine:
100×15-15-15-30

Floor DB Flyes * Floor DB Bench:
35×15*15
35×15*15

BB Row (overhand shoulder-width):
225×10
255×10
275×10
295×10
315×10

KB Side Laterals (straight arms, kb held straight out):
15×15
15×15
15×15

Band Pull-Aparts:
×25-25-25

Duration: 30 minutes

20s rests – a tad sluggish/achy.

Conventional Deadlift (70%):
135×10
225×3
315×2
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×2

Seated Leg Extension:
100×10+25s hold
130×10+25s hold
160×10+30s hold

Weighted Decline Situps:
+71×10
+71×10
+71×12

Decline Broomstick Twists:
+23×30
+23×30

Squats (shoulder width*feet together):
45×10*10
95×10*10

Band Pull-Aparts:
×25-25-25

Duration: 34 minutes

Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×15
40×15
60×12
60×12
60×25-30×25

Flat Cable Flyes (palms towards face):
30×12
30×12
30×12

Incline Cable Flyes (palms towards face):
30×12
30×12
30×12

Incline Bench Press (steep incline):
95×10
95×10
95×10
95×10

Incline Bench Press (slow negatives):
95×10
115×10
135×10-95×10

Military Press:
45×25-25

Seated Tricep Pushdown Machine (single-arm):
30×10
50×10
170×10 (both)

Hanging Scapular Retractions:
×10-10-10

OH KB Press
44s ×10
25s ×10

Hammer Curls:
60s ×10
80s ×10
100s ×8

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

Wide Neutral-grip Lat Pulldowns:
150×10
170×10
190×10
210×10-150×10-100×10

Seated Row Machine:
150×10
200×10
260×10-200×10-150×10

Shrugs:
225×10
315×10
405×10
495×10
585×10

Bicep Curl Machine * Reverse Bicep Curl Machine:
80×15*30×15
95×15*40×15
110×15*40×15

Alternating DB Curls (holding db @ top):
35×10
35×7
35×7
25×12

Incline DB Curls:
25×10
25×8
25×7
15×12-15×25(hammer curls)

Duration: 40 minutes

Sumos went better than last time, though definitely could feel my knee limiting things @ 635.

Deadlift:
135×12
135×12
225×5
315×5
405×2
495×1
585×1
635×2
585×1

RDL:
335×5
385×5
435×6

45-degree Hypers:
+65×10
+65×10
+65×10
+65×10
+65×12

Lying Hamstring Curls:
75×10
75×10
75×10
75×10
75×12

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

Seated Chest Press Machine (incline seat position):
30×12-30×12-50×12-80×12-110×12
130×12

Seated Chest Press Machine (flat seat position):
110×12-12-12-80×12-50×12

Seated Pec Flye Machine (reps paused @ top):
110×12-12-12 (low/mid/high)
110×12-12-12-80×15-50×15 (low/mid/high/mid/mid)

Flat DB Squeeze Press * Flat DB Bench:
30s ×15*15-15*15

Incline DB Squeeze Press * Incline DB Bench:
30s ×15*15-15*15

Decline DB Squeeze Press * Decline DB Bench:
30s ×15*15-15*15

Ultra-wide Bench Press * CG Bench Press:
45×25*15
65×25*15
85×25*15

Reverse-grip Bench Press:
85×25

DB Row:
120×5

Seated Cable Row (using individual handles):
100×10-10-10-10-10

KB Side Laterals (straight arms, kb held straight out):
15×15
15×15
15×15

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes