Month: June 2023

6/29 – Bench – DE

OH KB Extensions:
20×40

KB Halos:
20×40

CG Bench Press:
45×20
45×20

Reverse-grip Bench Press:
45×20

Bench Press (65%, paused, legs up):
45×20
45×20
135×10
175×5
210×3
210×3
210×3
210×3
210×3
210×3
210×3
210×3

Seated DB Press:
50×10
80×5
80×8-55×12

Preacher Curls:
45×12-12-12-12-12

Seated Bicep Curl Machine:
55×12-80×12-12-12-12

DB Curls (elbows tucked forward):
25×12-12-12-12-12

Seated Tricep Pushdown Machine:
235×10
235×10
235×10
155×10-10

Pushdowns:
70×10-90×10-110×10-10-10

Single-arm Cable Crossover Extensions:
20×12-12-12-12-12

Cable Scapular Retractions:
110×10
150×10
200×10

Shrugs:
225×10
315×10
405×10
495×10

Wide-grip Shrugs:
495×10
405×10
315×10
225×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

6/28 – Deadlift – ME

Seated Hamstring Curls:
50×15-65×15
65×15-85×15
85×15

Conventional Rack Deadlift (bar below knee, #1 slot on rack, stiff bar):
135×10
135×10
135×10
225×5
315×5
405×3
495×2
585×1
675×1
725×1
745×1
675×1

SLDL:
135×10
225×5
315×5
405×3
495×3
515×3

BB Row:
225×5
275×5
275×5
275×5
275×5

45-degree Hypers:
×10
71×10
142×10
176×10 (PR)
81×10

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

6/27 – Bench – ME

Recovering from being sick yesterday so energy/endurance was low, but still made progress on decline. Skipped rows to save some back for deads tomorrow.

OH KB Extensions:
20×40

KB Halos:
20×40

KB Press:
20×20

Decline CG Bench Press (pos:4):
45×20

Decline Bench Press (pos:4, pinkies on rings):
45×20-20-20
135×10-10-10
165×10
195×5
225×5
255×2
285×1
315×1
340×1
305×2
305×1-255×6

Seated Chest Press Machine (seat pos: 3, handles: 2):
110×15
200×10
235×6f
235×6f
155×15-110×22f

Incline Tricep Extensions:
25×15
75×15
75×15
45×15-15-15

Rear Lateral Machine:
205×15
205×15
205×15-140×15-110×25f

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

6/21 – Bench – DE

OH KB Extensions:
20×40

KB Halos:
20×40

KB Squeeze Press:
20×20

Single-arm KB Press:
20×10

KB Skull Crushers:
20×20

CG Bench Press:
45×20

Reverse Bench Press:
45×20

Bench Press (60%, paused, legs up):
45×20-20-20
135×10
165×5
195×3
195×3
195×3
195×3
195×3
195×3
195×3
195×5

Wide-grip Standing Military Press:
45×10
135×10
185×5
235×5
235×5
235×5
135×20

Hammer Chins:
×24f
×13f
×10f-5f

Dips:
×20f
×16f
×11f

DB Hammer Curl (elbows tucked forward):
25s ×20
25s ×20
25s ×20f

Band Pull-Aparts:
×25-25-25

Duration: 52 minutes

6/20 – Squat – ME

Seated Leg Extension:
55×20
70×20-20-20-20

Single-leg Seated Leg Extension:
55×10-10-10-10-10

Seated Hamstring Curls:
50×15-15-15-15-15

RDL:
135×10
225×5
315×5
315×5
315×5
315×5
405×5

Seated GMs:
135×10
135×10
135×10

GHRs (3/2):
×10
×10
×10

45-degree Hypers:
×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

6/19 – Bench – ME

OH KB Extensions:
20×40

KB Halos:
20×40

KB Squeeze Press:
20×20

KB Skull Crushers:
20×20

CG Floor Press:
45×20

Reverse-grip Floor Press:
45×20

Floor Press (pinkies on rings):
45×20
135×10-10
165×10
195×5
225×3
255×1
285×1
315×1
335×1
340×1
305×3
255×6

Flat DB Flyes:
45×12
45×12
45×12
45×12
45×12

Lying Tricep Extensions:
45×12-12-12-12-12

Seated Cable Row (wide, neutral grip):
200×12
250×10
270×10
280×10 (PR)
250×10

Side Laterals:
45×10
45×10
45×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

6/16 – Squat/Deadlift/Core

Taking it easy (groin).

Seated Leg Extension:
50×20-20-20-20-20

Single-leg Seated Leg Extension:
50×10-10-10-10-10

Zombie Front Squat:
135×10
135×10
225×10
225×10

Conventional Deadlift (trying a wider stance):
135×10
225×10
315×10
405×10

Decline Situps:
+15×10 (bth)
+15×10 (bth)
+71×10 (kb on chest)

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

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

6/15 – Bench – DE

OH KB Extensions:
20×40

KB Halos:
20×40

KB Squeeze Press:
20×20

KB Skull Crushers:
20×20

Single-arm KB Bottoms-Up Press:
20×10

CG Bench Press:
45×20

Ultra-wide Bench Press:
45×20

Bench Press (70%, paused, legs up):
45×20
135×10
170×8
200×3
230×3
230×3
230×3
230×3
230×3
230×3

Seated Shoulder Press Machine:
50×15
80×12
110×10
140×8
170×8
200×6
230×4-110×15

CG Pulldown:
200×10
250×10
270×8 (PR)
250×8
200×6-150×10

Seated Tricep Pushdown Machine:
235×30f
235×17f
235×15f

DB Hammer Curl:
25×10
25×10
25×10
25×30

Band Pull-Aparts:
×25-25-25

Duration: 47 minutes

6/14 – Arms

V-bar Pushdowns * V-bar Cable Curls * V-bar OH Extensions * V-bar Pushdowns:
30×30*30*30*30

V-bar Pushdowns * V-bar Cable Curls:
60×20*60×20
100×15*100×15
130×10*130×10
160×10*160×10

Underhand Pushdowns * Cable Curls:
30×20*100×10
30×20*100×10
40×20*100×10
40×20*100×10

Seated Tricep Pushdown Machine * Preacher Curls:
100×20*45×20
100×20*45×20
100×20*45×20
100×20*45×20

Crossover Cable Extensions * OH Cable Curls:
30×20*30×20
30×20*30×20
30×20*30×20
30×20*30×20

Duration: 33 minutes

6/13 – Deadlift – ME

Groin still aching so I didn’t push things too hard – probably going to drop squats/deads entirely until its 100%

Seated Hamstring Curls:
50×20
70×15
95×12
115×10
140×10

Conventional Deadlift:
135×12
135×12
135×12
135×12
225×5
315×5
405×3
495×1
545×1
545×1

SLDL:
335×5
335×5
335×5

GMs:
135×10
135×10
135×10

GHRs (4/2):
×10
×10
×10
×10
×12 (3/2)

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes