Month: August 2022

8/31 – Bench/Upper – DE/Deload

Light DE work + deload.

Bench Press (65%):
45×30
135×10
165×3
165×3
165×3
165×3
165×3
165×3
165×3
165×3

Seated OH DB Press:
20×10-10-10-12

Lat Pulldowns (wide neutral grip):
100×10-10-10-10-10

Seated Tricep Pushdown Machine:
50×25-25-25

Hammer Curls:
20s ×10-10-12

Lat Pulldown Machine:
100×10-10-10-10-12

Shrugs:
225×12-12-12-12-12

Seated Cable Row:
100×10-10-10-10-12

Preacher Curls:
45×12-12-12

Reverse Preacher Curls:
25×12-12-12

Incline DB Curls:
15×12-12-12-12-12

Cable Curls (y stack):
40×12-12-12-12-12

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

8/30 – Deadlift – ME/Deload

Nice deadlift PR.

Elevated Conventional Deadlift (plates elevated 6.5″):
135×10
135×10
225×5
315×3
405×2
495×1
585×1
650×2 (PR)
585×3

RDL:
225×10
225×10
225×10

45-degree Hypers:
bw×10
bw×10
bw×10
bw×10
bw×10

Lying Hamstring Curls:
35×10
35×10
35×10
35×10
35×12

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

8/29 – Bench – ME/Deload

Incline feeling solid; no elbow issues.

Incline Bench Press (ring finger on outer rings):
95×12
145×5
165×3
185×1
205×1
225×1
245×1
265×1
285×1
255×3
195×10

Flat DB Bench:
30×10-10-10-10-12

Incline EZ Tricep Extension:
25×10-10-12

DB Kickbacks:
10×20-20-20

KB Side Laterals (straight arms, kb held straight out):
10×15-15-15

Seated Cable Row (wide neutral grip):
100×10-10-10-10-12

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

8/26 – Deadlift – DE/Deload

Good deads. Felt good to do some ‘heavier’ squats.

Conventional Deadlift (60%):
135×10
225×3
315×2
370×2
370×2
370×2
370×2
370×2
370×2
370×2
370×2

Zombie ATG Front Squat:
135×5
225×5
225×5
225×5
225×5

Squat:
225×5
225×5
225×5
225×5

Seated Leg Extension:
50×15+10s hold
50×15+10s hold
50×15+10s hold
50×15+10s hold
50×15+10s hold

Weighted Decline Situps (weight behind head) * Decline Broomstick Twists:
+15×10*10
+15×10*10
+15×12*12

Band Pull-Aparts:
×25-25-25

Duration: 35 minutes

8/25 – Bench – DE/Deload

Light DE work + deload.

Bench Press (60%):
135×10
155×3
155×3
155×3
155×3
155×3
155×3
155×3
155×3

Standing Military Press:
135×8
135×8
135×8
135×8

Inverted BB Rows:
bw ×10-10-10-10-10

Seated Tricep Pushdown Machine:
50×25-25-25

OH EZ Extensions:
25×25-25

Hammer Curls:
20s ×10-10-10

Band Pull-Aparts:
×25-25-25

Duration: 35 minutes

8/23 – Deadlift – ME/Deload

Solid deads. Deloaded the rest.

Conventional Deadlift:
135×10
225×5
315×3
405×1
495×1
585×1
615×1
555×3

SLDL:
225×10
225×10
225×10

GHR (4-2):
×10
×10
×10

45-degree Hypers:
×10
×10
×10

Lying Hamstring Curls:
35×12
35×12
35×12
35×12
35×12

Band Pull-Aparts:
×25-25-25

Duration: 39 minutes

8/22 – Bench – ME/Deload

Pushed the elbow a bit for the first time in months to see how it’s feeling – everything felt nice and easy, but didn’t want to push too much. Deload for the rest of the workout.

Bench Press (paused):
45×15
65×5
85×5
105×5
115×5
135×5
155×1
175×1
195×1
215×1
235×1
255×1
230×3

Incline DB Bench:
30×12-12-12-12-12

Upwards Incline DB Flyes:
15×12-12-12

Lying Tricep Extension:
25×12-12-12

DB Kickbacks:
10×20-20-20

KB Side Laterals (straight arms, kb held straight out):
10×15-15-15

BB Rows (shoulder-width overhand grip):
135×10-10-10-10-10

Band Pull-Aparts:
×25-25-25

Duration: 30 minutes

8/10 – Upper – Deload

Cable Crossover (Y-pulleys @ shoulder level, arms crossing over):
17×15-15-15

Cable Crossover (Y-pulleys set high):
17×15-15-15

Upwards Cable Crossover (Y-pulleys set low):
17×15-15-15

Incline DB Bench:
20×15-15

Flat DB Bench:
20×15-15

DB Military Press:
20×15-15

Wide Neutral-grip Lat Pulldowns:
100×15-15-15

CG Pulldowns:
100×15-15-15

DB Shrugs:
40s ×15-15-15

Preacher Curls * Reverse Preacher Curls:
25×15*15
25×15*15
25×15*15

DB Hammer Curls * DB Curls:
15×15*15
15×15*15
15×15*15

Incline DB Curls:
10×15-15-15

OH Preacher Extensions:
25×15-15-15

V-bar Pushdowns:
30×50

Rope Pushdowns:
30×50

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes