7/10.
DE Conventional Deadlift:
135×5
225×5
315×3
335×3
355×3
375×3
395×3
415×3
435×3
455×3
DE Sumo Deadlift:
435×3
415×3
395×3
375×3
355×3
335×3
315×5
Extra-close CG Pulldown:
150×6
175×6
200×6
225×6
250×6
225×6
200×6
200×6
200×6
200×8
Rope Face Pulls:
50×20
50×20
50×20
Lat Pushdowns:
80×12
80×12
80×12
Lying Hamstring Curl:
100×6
100×6
100×6
100×6
100×6
100×6
100×6
100×6
100×6
100×6
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 50 minutes
7/10 – OK pressing. Felt a bit ragged.
Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×10
145×8
165×5
190×5
215×5
240×6 (PR) + 1 push press
170×10
170×10
170×10
170×10
170×12
Arnold Presses:
70×8
70×8
70×8
Strict Side Laterals:
25×12
25×12
25×12
Rear Delt Laterals:
25×12
25×12
25×12
Bicep Curl Machine:
100×12
100×12
100×12
75×12
50×12
OH Cable Curls:
20×20
20×20
20×20
20×20
20×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 40 minutes
8/10. Good squats. Nice Zombie ATG Front squat PR.
Wide-stance Squat:
135×5
135×5
135×5
225×5
315×3
405×2
450×1
515×1
570×2
ATG Zombie Front Squats:
250×1
300×1
350×1
400×1
450×1 (PR)
Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10
bw ×15
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 50 minutes
7/10.
Incline Bench Press:
135×10
135×10
135×10
135×10
185×10
215×10
255×5
295×3
325×1
Paused Bench Press:
230×5
260×3
285×6
Flat DB Bench Press:
100×4
120×4
120×6
Flat DB Flyes:
55×6
65×6
75×6
85×6
95×8
Single-arm Reverse Tricep Pushdown:
20×20
V-bar Pushdown:
40×25
Wide-grip Pushdowns:
50×20
OH BB Extension:
45×20
Bench Dips:
bw ×25
bw ×25
Hanging Scapular Retractions:
+10×10
+10×10
+10×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 50 minutes
8/10. First time doing sumos in a few months – not bad.
Deadlift (all reps from a stop):
135×5
135×5
135×5
225×5
315×3
405×2
495×1
585×1
635×2
635×1
Conventional SLDL:
405×5
405×5
455×5
405×5
WG Pulldown (short rests):
250×6
237×6
225×6
212×6
200×6
187×6
175×6
162×6
150×6
137×6
125×6
112×6
100×10
87×15
75×25
Cable Upright Row:
60×10
60×10
60×10
60×10
60×10
Wide-grip Lat Pushdowns:
75×12
75×12
75×12
Seated Hamstring Curl:
150×8
125×8
100×10
75×12
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes
8/10. Nice workout after over a week off.
Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×8
145×5
165×5
185×3
210×1
235×1
255×2 (PR)
275×2 (push press)
170×10
170×10
170×10
170×10
170×12
Arnold Presses:
70×6
70×6
70×6
Strict Side Laterals:
30×12
30×12
30×12
Rear Delt Laterals:
30×12
30×12
30×12
OH BB Extension:
45×20
Cable Pushdown:
50×20
Single-arm Rope Reverse Pushdown:
12×20
Wide-grip Pushdown:
62×30
Straight-bar Face Pulls:
50×20
50×20
50×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes
10/10. Great DE squat workout.
DE Wide-stance Squat:
225×3
245×3
265×3
285×3
305×3
325×3
345×3
365×3
DE ATG Squat:
365×3
345×3
325×3
305×3
285×3
265×3
245×3
225×5
Hammer Chins:
bw ×10
+40×6
+40×6
+40×6
+20×10
+20×10
bw ×15
Shrugs:
225×6
315×6
405×6
495×6
495×6
495×6
405×6
315×6
225×6
BB Curls (various grips):
45×20
45×20
45×20
45×20
45×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 30 minutes
8/10. Elbow being stubborn, presses were pretty easy.
Incline Bench Press:
45×20
45×20
45×20
135×10
175×10
205×10
250×3
280×3
310×5
250×12
Paused Bench Press:
215×3
245×3
275×6
Flat DB Bench Press:
90×6
110×6
130×6
Pec Flye Machine:
170×10
170×10
160×10
150×10
140×10
100×10
100×10
100×10
100×10
100×15
Single-arm Rope Tricep Pushdown:
17×12
17×12
Rope Pushdown:
50×12
50×12
Wide-grip Pushdowns:
50×12
50×12
50×12
Seated Bicep Curl Machine:
100×10
100×10
100×10
100×10
100×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 40 minutes
7/10. Decent session.
DE Conventional Deadlift:
135×3
135×3
225×3
315×3
405×3
495×2
585×1
585×2
585×1
Extra-close CG Pulldown:
175×6
200×6
225×6
250×6
264×6
250×6
225×6
200×6
200×8
175×10
Rope Face Pulls:
50×20
50×20
50×20
Wide-grip Lat Pushdowns:
75×12
75×12
75×12
Seated Hamstring Curl:
150×10
150×10
150×10
150×10
150×10
150×10
150×10
150×10
150×10
150×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 45 minutes
9/10. Strong pressing.
Strict Military Press:
45×20
45×20
45×20
85×10
105×10
125×8
145×5
165×3
195×3
220×3
245×4 (PR)
170×10
170×10
170×10
170×10
170×12
Arnold Presses:
100×8 (PR)
80×8
70×8
Strict L-Laterals:
30×12
30×12
30×12
Rear Delt Laterals:
30×12
30×12
30×12
OH Rope Extension:
30×10
30×10
30×10
Rope Pushdown:
30×10
30×10
30×10
Single-arm Underhand Pushdown:
13×10
13×10
13×10
JM Press:
45×20
45×20
45×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 45 minutes