Mixed things up a bit with zombie fronts and zerchers. Fast squats.
ATG Zombie Front Squats:
135×10
225×5
275×2
325×2
325×2
325×2
225×5
ATG Zercher Squats:
225×5
315×3
315×3
315×3
315×5
KB Goblet Squats:
124×6
124×6
124×6
Arsenal Seated Leg Extension:
100×15
130×15
150×15
HS Plate Loaded Seated Leg Extension:
90×15
135×15
180×15
225×15
GHR Sit-ups (weight behind head):
+25×12
+25×12
+25×12
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Giving the elbow a rest (tendonitis) so spent some time messing around with the various machines here that are new to me.
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
OH Plate Extensions:
25×40
Hammer Strength Plate Loaded Horizontal Chest Press:
90×20
90×20
90×20
90×20
Arsenal Plate Loaded Chest Press:
90×15
90×15
90×15
90×15
TG Plate Loaded Chest Press:
90×15
90×15
90×15
90×15
Arsenal Plate Loaded Chest Flye:
50×15
50×15
50×15
50×15
TG Plate Loaded Shoulder Press:
90×15
90×15
90×15
90×15
Hammer Strength Plate Loaded Shoulder Press:
90×15
90×15
90×15
90×15
Hammer Strength Plate Loaded Dip:
90×20
90×20
90×20
90×20
TG Plate Loaded Wide Pulldown
90×15
90×15
90×15
90×15
TG Plate Loaded Seated Row (neutral grip):
90×15
90×15
180×15
180×15
DB Hammer Curl (elbows forward, pronating at top):
25×15
25×15
25×15
25×15
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes
Decent deads, a bit achy/beat up still.
Deadlift:
135×10
135×10
225×10
315×5
405×3
495×1
585×1
635×1
635×1
495×3
SLDL:
315×3
405×3
495×3
405×3
45-degree Hypers (glute focus) :
×12
+44×12
+44×12
+44×12
+44×12
GMs (knees bent):
135×10
185×10
235×10
235×10
Arsenal Seated Hamstring Curls:
100×15
100×15
130×12
160×12
190×12
190×12
KB Shrugs:
106s ×20
124s ×20
Duration: 70 minutes
Shoulder feeling pretty good, but now tendonitis in my left elbow is flaring up.
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skull Crusher:
25×20
OH Plate Extensions:
25×20
CG Bench Press:
45×20
Reverse Bench Press:
45×20
Bench Press:
45×20
45×20
135×10
135×10
165×10
195×5
225×5
255×3
275×2
225×10
Axle Incline Bench:
45×15
135×15
135×15
135×15
185×15
JM Press:
45×20
95×15
95×15
95×15
95×15
Arsenal Plate Loaded Seated Row (neutral grip):
×15
90×15
180×10
270×10
320×10
370×10
Arsenal Plate Loaded Seated Row (underhand grip):
270×10
180×10
90×15
Side Laterals:
55×8
65×6
60×7
Duration: 48 minutes
Going to be sore from this one…its been a while since doing a good DE lower session. Nice going to a gym that has heavier kettlebells.
ATG Squats:
45×20
135×10
135×10
225×5
275×2
315×2
315×2
315×2
315×3 (paused)
Conventional Deadlift:
225×5
315×5
405×2
405×2
405×2
405×3
Staggered KB Squats:
70×20
70×20
70×20
KB Goblet Squats (last rep paused):
106×5
124×5 (PR)
150×5 (PR)
Arsenal Seated Leg Extension:
100×20
100×20
120×15
150×10 (stack)
GHR Sit-ups:
×15-15-15-15-15
Band Pull-Aparts:
×25-25-25
Duration: 46 minutes
DE work felt great.
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skull Crusher:
25×20
OH Plate Extensions:
25×20
CG Bench:
45×20
Ultra-wide Bench:
45×20
Reverse Bench:
45×20
Bench Press (60%, last reps paused, ring finger):
45×20
45×20
135×10
165×10
185×3
185×3
185×3
185×3
185×3
185×3
185×3
185×5
Plate Loaded Seated Shoulder Press:
45×20
135×10
185×10
185×10
TG Plate Loaded Seated Shoulder Press:
90×10
180×10
230×10
230×10
Plate Loaded Seated Tricep Pushdown:
45×20
90×20
135×20
135×20
Hanging Scapular Rotations:
×10-10-10-10-10
DB Hammer Curl (elbows forward, pronating at top):
50×10
55×10
60×8
Duration: 48 minutes
Rope Pushdowns * V-bar Cable Curls:
20×20*20×20
40×20*40×20
60×15*60×15
80×12*80×12
100×10*100×10
130×10*130×10
150×10*150×10
170×10*170×10
190×8*190×8
210×7*210×7
JM Press:
45×20
95×15
115×15
135×15
Concentration Curls:
50×12
50×10
50×12
Nautilus Single-arm Seated Tricep Extension:
35×15
50×15
65×15
95×15
OH Cable Curls:
20×15
20×15
20×15
25×15
Cable Crossover:
25×15
50×15
Duration: 44 minutes
Quick session.
45-degree Hyper (glute focus):
×15-15-15-15-15
Seated Hamstring Curls:
100×10-10-10-10-10
GHRs (glute focus, 4/2):
×10-10-10-10-10
GHRs (4/2):
×10-10-10
Seated Cable Row:
140×15-15-15-15-15
Wide-grip Pulldown (neutral grip):
100×15-15-15-15-15
Band Pull-Aparts:
×25-25-25
Duration: 23 minutes
Workout at the new gym. Nothing too serious today; getting back in the swing of things.
Plate Halos:
25×50
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skullcrushers:
25×20
OH Plate Extensions:
25×20
Reverse Bench Press:
45×20
Ultra-wide Bench Press:
45×20
CG Bench Press:
45×20
45×20
135×10
165×10
195×5
225×5
255×3
275×1
275×1
275×1
245×4
225×10
Incline Bench:
135×12
185×12
185×12
185×12
135×12
Wide-grip BB Row:
185×10
225×10
275×5
315×5
Single-arm Lying DB Extensions:
25×10-10-10-10-10
Single-arm Crossover Tricep Extensions:
25×12
25×12
25×12
Side Laterals:
55×10
60×8
65×6
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Good DE work.
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skull Crusher:
25×20
OH Plate Extensions:
25×20
CG Bench:
45×20
Ultra-wide Bench:
45×20
Reverse Bench:
45×20
Bench Press (60%, paused):
45×20
45×20
135×10
165×10
185×3 (pinkies)
185×3
185×3
185×3
185×3 (ring)
185×3
185×3
185×5
Standing Military Press * Wide-grip Standing Military Press:
135×10*10
165×5*5
185×5*5
135×10*10
Seated Tricep Pushdown Machine:
235×10-200×10-170×10-140×10-110×10
Hammer Chins:
×10
+25×10
+25×10
+25×8
×12 (wide)
DB Hammer Curl (elbows forward, pronating at top):
45×10
45×10
55×10
Band Flyes:
purple ×50
Band Pull-Aparts:
×25-25-25
Duration: 41 minutes