Deload workout @ home
Lying Band Hamstring Curls:
×15-15-15-15-15-15-15
Band Leg Extensions:
×15-15-15-15-15
KB Goblet Squats * KB Deadlift:
×10*10-×10*10-×10*10-×10*10-×10*10
Single-leg Lying Reverse Band Squats:
×15-15-15
Duration: 20 minutes
Deload workout @ home
Lying Band Hamstring Curls:
×15-15-15-15-15-15-15
Band Leg Extensions:
×15-15-15-15-15
KB Goblet Squats * KB Deadlift:
×10*10-×10*10-×10*10-×10*10-×10*10
Single-leg Lying Reverse Band Squats:
×15-15-15
Duration: 20 minutes
Deload workout @ home
Lying Skull Crushers:
×15-15-15-15-15
Incline Reverse-grip Pushups:
×15-15-15-15-15
Band Cross-over Extensions:
×15-15-15
Band Pushdowns:
×15-15-15
Band Curls:
×15-15-15-15
Band Hammer Curls * Cross-body Curls:
×15*15-×15*15-×15*15
KB Curls:
×10-10-10
KB Concentration Curls:
×5-5
Duration: 18 minutes
Deload workout @ home
Floor KB Squeeze Press:
×20-20-20-20-20-20
Band Pulldowns:
×15-15-15-15-15
Band Military Press:
×15-15-15-15-15
Band Pushdowns * OH Extensions * Reverse Pushdowns:
15*15*15-15*15*15-15*15*15-15*15*15
Band Side Laterals:
×15-15-15
Band Pull-Aparts:
×25-25-25
Duration: 20 minutes
Went into the session feeling achy/tight but still hit a nice deadlift PR.
Farmer’s Walk Handles Deadlift:
225×10
325×5
405×3
505×1
585×1
685×1
705×1
725×1 (PR, 362.5/hand)
645×4
SLDL:
315×3
405×3
495×3
545×3
GHRs:
×10 (3-2)
×10 (2-2)
×10 (1-2)
×10 (0-2)
Seated Hamstring Curl:
160×8
175×7
190×6
205×5 (PR)
Band Pull-Aparts:
×25-25-25
Duration: 80 minutes
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
CG Bench Press:
45×20
Wide-grip Bench Press:
45×20
Plate Pullover:
25×20
Plate Skull Crushers:
25×20
OH Plate Extensions:
25×20
Bench Press (paused):
45×20
45×20
135×10
135×10
155×3
175×3
175×3
175×3
175×3
175×3
175×3
175×3
Seated Shoulder Press Machine:
50×10
100×8
115×8
130×8-100×10
Seated Chest Press Machine (reverse grip):
175×10
200×8
235×4
235×4-155×12
Hammer Chins:
+20×8
+20×7
+20×6
DB Hammer Curls (elbows tucked forward, pronating at top):
50×8
50×8
50×7-25×12
Standing Band Pec Flyes:
green ×25-25-25
Band Pull-Aparts:
×25-25-25
Duration: 49 minutes
Pushdowns * Cable Curls:
10×10*10×10
20×10*20×10
30×10*30×10
40×10*40×10
50×10*50×10
60×10*60×10
70×10*70×10
80×10*80×10
90×10*90×10
100×10*100×10
200×10*200×10
200×10*200×10
200×13*200×10
Skull Crushers * Concentration Curls:
105×15*50×10
125×10*50×7
Single-arm Crossover Tricep Extensions * Single-arm OH Cable Curls:
60×10*60×10
70×10*70×10
80×8*80×6
Duration: 33 minutes
KB Squats (heels on 5# plates):
44s ×10
44s ×10
44s ×10
61s ×10
61s ×10
ATG Squats (high-bar, heels on 5# plates, paused):
135×10
225×6
315×2
315×2
315×2
315×2
315×2
Seated Leg Extension:
235×10
235×10
235×15
Single-leg Lying Reverse Band Squats:
green ×12-12-12-12-12
GHR Sit-ups:
×12
×12
×12
OH BB Shrugs:
45×20
45×20
45×20
45×20
45×20
Band Pull-Aparts:
×25-25-25
Duration: 39 minutes
Shoulder improving – pushing it a bit more.
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
CG Bench Press:
45×20
Bench Press:
45×20
Plate Skull Crushers:
25×20
OH Plate Extensions:
25×20
Military Press:
45×20
Seated Shoulder Press Machine:
75×10
100×8
125×5
145×5
170×5
190×3
200×2
215×1-100×10
Seated Chest Press Machine:
155×10
175×5
200×5
235×6
235×5
235×4
Incline Tricep Extensions:
75×10
100×8
100×8
100×8
100×8
Lat Pulldown Machine:
155×10
235×7
235×8
235×7
235×5
235×4
Side Laterals:
60×7
60×8
60×9
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Various width sumos – narrower feeling best right now.
Deadlift:
135×10
135×10
225×5
315×3
405×2
495×1
585×1
625×1
605×3
585×1
SLDL:
405×3
495×3
525×3
GHRs (0-2):
×8
×8
×8
×8
×9
Seated Hamstring Curls:
155×10
170×7
185×6
Band Pull-Aparts:
×25-25-25
Duration: 70 minutes
Good session. Most assistance sets to failure.
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
CG Bench Press:
45×20
Reverse-grip Bench Press:
45×20
Wide-grip Bench Press:
45×20
Reverse Bench:
45×20
Plate Pullover:
25×20
Plate Skull Crushers:
25×20
OH Plate Extensions:
25×20
Bench Press (paused, legs up):
45×20
45×20
135×10
155×3
155×3
155×3
155×3
155×3
155×3
155×3
155×3
Seated Shoulder Press Machine:
50×10
100×8
100×8
100×8
Seated Chest Press Machine (reverse grip):
175×10
200×7
235×6
235×5
235×7 (PR)
Hammer Chins:
+20×8
+20×7
+20×6
DB Hammer Curls (elbows tucked forward, pronating at top):
50×8
50×7
50×6
Standing Band Pec Flyes:
green ×25-25-25
Band Pull-Aparts:
×25-25-25
Duration: 42 minutes