Pushdowns * Cable Curls (curl bar):
50×30*50×30
80×15*80×15
110×12*110×12
140×10*140×10
170×10*170×10
190×8*190×8
210×8*210×8
100×15*100×15
Arsenal Seated Bicep Curl Machine (wide-grip):
100×10
100×10
100×10
100×10
TG Plate Loaded Dip:
180×20
270×20
360×15
360×15
410×15 (PR)
410×15
Concentration Curls:
50×12
50×10
50×7
Single-arm Cable Crossover Extensions:
20×20
30×20
40×15-20×20
Duration: 40 minutes
Coddling my back still due to the weird spasm I had last week. No issues today but didn’t want to push it, just to be safe. Squats were all cake. Lots of paused reps @ 315.
ATG Zombie Front Squats:
135×10
185×10
225×10
275×3
315×3
315×3
315×3
315×3
Kneeling Single-leg Hamstring Curl Machine:
30×20
60×15
90×12
120×10
150×7 (PR)
150×5-100×10-50×12
45-degree Hypers (glute focus):
×15 (setting: 4)
×15
×15 (setting: 2)
×15
×15
Standing Calf Raise:
150×25
150×25
150×25-50×20
Band Pull-Aparts:
×25-25-25
Duration: 54 minutes
A bit under the weather but still had a good session. Elbow is slowly feeling better and better.
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skullcrushers:
25×20
OH Plate Extensions:
25×20
Bench Press:
45×20
CG Bench Press:
45×20
Ultra-wide Bench Press:
45×20
Arsenal Plate Loaded Chest Press (seat pos: 4):
90×20
180×15
270×10
360×10
410×6
450×6
470×6 (PR)-360×10-270×15
Decline Bench Press:
45×20
135×12
185×12
225×12
225×12
185×12
Arsenal Plate Loaded Seated Dip:
45×20
45×20
90×20
90×20
90×20
Arsenal Seated OH EZ Extension:
40×20
80×20
120×20
150×20
170×20 (PR)-100×20
LifeFitness Seated Cable Row:
100×20
200×12
260×12
260×12
260×12-160×15
Side Laterals:
25×15
45×15
45×15-25×15
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Had a weird back spasm while working around the house yesterday so skipped squats/pulls today and mixed things up. Throwing in calf work to try to improve circulation in my clot leg.
Arsenal Seated Leg Extension:
50×15-15-15-15-15
Standing Calf Raise Machine:
100×40
100×30
100×30
100×20
Seated Calf Raise:
45×25
45×40
45×30
45×30
TG Plate Loaded Rear Kick:
45×15
90×15
135×15
180×15
225×15
250×15
Hammer Strength Ab Crunch Machine:
50×20
100×20
100×20
Band Pull-Aparts:
×25-25-25
Duration: 47 minutes
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-grip Bench:
45×20
Bench Press (65%,paused, legs up):
45×20
45×20
135×10
135×10
165×10
195×3
195×3
195×3
195×3
195×3
195×3
195×3
195×5
Seated DB Press:
30×15-50×12-70×10
30×20
30×20
Rope Cable Face Pulls:
50×20
100×15
150×12
250×12
250×12
250×12
Cable Lat Pushdowns:
70×12
120×12
170×12
210×12-120×15
TG Plate Loaded Dip:
270×10
360×10
410×10
410×12 (PR)-270×20
DB Hammer Curl (elbows forward, pronating at top):
40×12
45×10
50×8-30×20
Band Pull-Aparts:
×25-25-25
Duration: 47 minutes
Pulls felt pretty week – still feeling core fatigue from last week.
Conventional Rack Deadlift (bar below knee, #6 slot in rack, stiff bar):
135×10
135×10
225×10
315×5
405×3
495×2
585×2
675×2
725×1
765×1
675×3
SLDL (stiff bar):
315×3
405×3
495×3
550×3
495×4
45-degree Hypers (pos: 6, glute focus):
+53×10
+53×10
+53×10
+53×10
+53×10
Arsenal Lying Hamstring Curls:
50×20
50×20
50×20
100×12
100×12
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Normally would be decline ME, but used the chest press machine with a high seat position to mimic decline instead. Felt really good.
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skullcrushers:
25×20
OH Plate Extensions:
25×20
Arsenal Plate Loaded Chest Press (seat pos: 2):
90×20
180×15
270×10
320×10
360×10
410×10
460×8 (PR)
460×7
460×6-360×12-270×12-180×15
Incline DB Flyes:
25×15
40×12
60×12
60×12
60×12
Incline OH EZ Extension:
50×20
50×20-20
50×20-20
Side Laterals:
55×10
55×10
55×12
TG T-bar Row:
90×10 (angled grip)
135×10
180×10
225×10 (PR)
225×8
225×7
180×10 (switch to wide straight grip)
180×10
135×12
Band Flyes:
×50
Band Pull-Aparts:
×25-25-25
Duration: 55 minutes
Fast, easy squats.
KB Goblet Squats:
70×12
70×12
70×12
88×12
106×12
124×12
ATG Squats (60%, high-bar):
225×5
315×2
315×2
315×2
315×2 (paused)
315×2
315×2
315×2
315×3 (paused)
Arsenal Seated Leg Extension:
70×20
120×15
150×15
Hammer Strength Single-Leg Seated Leg Extension:
50×20
100×15
150×15
150×12
150×11
GHR Sit-ups (weight bth):
×15
+25 ×10
+25 ×10
+25 ×10
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes
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
Hammer Strength Plate Loaded Flat Chest Press:
90×20
90×20
180×10
180×10
230×10
230×10
270×6
270×6
270×6
180×12
180×12
180×12
Standing Military Press (wide grip):
45×20
95×10
135×10
135×10
185×10
185×10
185×10
185×10
185×10
Arsenal Plate Loaded Hammer-grip Lat Pulldown:
90×10
180×10
230×6
230×6
230×6
230×6
180×10
Arsenal Seated OH EZ Extension:
30×20
30×20
30×20
30×20
30×20
DB Hammer Curl (elbows forward, pronating at top):
40×15
40×15
40×12-20×15
Band Flyes:
×50
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Pushdowns * Cable Curls:
10×50*10×50 (v-bar)
20×40*20×40
40×40*40×25
60×15*60×15
80×12*80×12
100×10*100×10
130×10*130×10
130×10*130×10
130×10*130×10 (switch to curl bar)
130×10*170×10
170×10*170×10
170×10*170×10
TG Plate Loaded Dip:
270×10
360×10
360×10
360×10
Arsenal Seated Bicep Curl Machine (wide-grip):
50×15
100×10
100×10
100×10
100×10
Single-arm Cable Crossover Extensions:
20×20
30×15
30×15
Single-arm OH Cable Curls:
30×20
30×20
30×20
Concentration Curls:
50×8
50×8
50×7
Duration: 40 minutes