Author: stealth

Easy session

Flat Neutral-grip DB Bench (drop set):
55×25-45×25-35×25

Flat DB Squeeze Press (drop set):
55×20-20-20

Flat DB Flyes:
15×10-10-10-10-10

Cable Crossovers:
30×25-25-25

Single-arm Cable Crossovers:
20×15-15-15

Wide-grip Pushdowns:
80×25-25-25

Rope Pushdowns:
80×25-25-25-60×25-40×25

Bench Dips:
×20-20-20

Single-arm Underhand Pushdowns:
20×15-15-15

Band Pull-Aparts:
red×25
red×25
red×25

Duration: 25 minutes

9/10. Fast, easy pulls.

Conventional Deadlift (training max: 620):
135×10
225×5
315×5
435×3
495×3
560×5

Elevated SLDL (standing on 45lb bumper):
410×3
410×3
410×5

GHRs (closer foot  position setting 3/2 on first set, 2/2 on next two):
×20-12-8

Rope Face Pulls (two ropes for wider pull):
50×25-25-25-25

Wide-grip Strict Straight-arm Lat Pushdowns (old pulldown stack):
75×15-8-6

Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 45 minutes

9/10. Good pressing.

Strict Military Press (training max: 310):
45×20
45×20
75×10
105×10
135×5
165×5
215×3
250×3
280×5

Seated DB Press (dropset):
65×12-55×12-45×12-35×12-25×20

Strict L-Laterals (dropset):
30×25-25×25-15×25-10×25

Rear Delt Flye Machine (dropset):
90×15-80×15-70×15-60×15-50×15-40×15-30×15-20×15

Preacher Curls (short rests):
65×15-15-15

DB Hammer Curls (holding dbs together in front, dropset):
35s ×15-25s ×15-15s ×15-10s×15

OH Cable Curls (dropset):
27×15-23×15-20×15-17×15-13×15

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 35 minutes

9/10. Good session.

ATG Squats (low bar, training max: 540):
135×10
225×5
350×5
405×5
460×6

Lying Hamstring Curl:
164×12-6-4

Seated Leg Extensions:
130×35-35-35

DB Shrugs:
80×25-25-25

DB Rows:
40×10-10-10

CG Pulldown (leaning way back):
100×10-10-10-10-10

Single-arm Cable Curls:
20×12-12-12-12

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 35 minutes

9/10. Deads feeling good. No knee issues.

Conventional Deadlift (training max: 620):
135×10
225×5
315×5
405×5
465×5
525×7

DE Deadlifts (sumo, 15s rests, varying widths):
235×3
235×3
235×3
235×3
235×3
235×3

GHRs (closer foot setting – 3/2 ):
+red band ×22-12-8

Chest-supported Seated Lat Row (dropset):
100-87-75-62-50×15

Extra Close-grip Pulldowns (dropset, old stack):
100-87-75-62-50×15

Wide-grip Pulldowns (neutral grip):
100-90-80-70-60×15

Rope Straight-arm Lat Pushdowns (old stack, stricter form):
80×20-10-8

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 30 minutes

8/10. Presses were pretty easy, but my left shoulder was definitely aching.

Strict Military Press (training max: 310):
45×30
75×10
95×10
115×8
135×5
155×5
200×5
230×5
265×7

Standing Alternating DB Press (superset with laterals):
40×10
40×10
40×10

Strict L-Laterals:
30×20
30×20
30×20

DB Rear Laterals:
30×12-12-12

Seated Bicep Curl Machine (dropset)
125-100-75-50×15

DB Hammer Curls (holding dbs together, dropset):
30s ×20-20s ×20-10s ×30

Cable Curls (dropset):
60-50-40-30-20-10×10

OH Cable Curls (dropset):
27-20-10×20

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 35 minutes