Nice deload workout.
Seated Shoulder Press Machine:
75×10-10-10
Seated Shoulder Press Machine (neutral grip):
75×10-10-10
Strict Laterals:
20×15-15-15
Rear Laterals:
20×15-15-15
BB Curls:
65×20-20-20
Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×15
Plate Hammer Curls:
25×100
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 19 minutes
Deload.
ATG Squat:
225×3
225×3
225×3
225×3
225×3
Lying Hamstring Curl:
50×15-15-50
Seated Leg Extension:
130×15-15-50
DB Shrugs:
40×20-20-20
Pulldowns (varying grips):
120×15-15-15
Cable Face Pulls:
60×25-25-25
Seated Bicep Curl Machine:
50×25-25-25
Reverse grip Seated Bicep Curl Machine:
25×25-25-25
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 25 minutes
Deload
Bench Press:
135×12
CG Bench Press:
135×12
JM Press:
45×12-12-12-12-12
Neutral Grip DB Bench Press:
20×25-25-25
Flat DB Flyes:
20×25-25-25
Single-arm Upright Cable Crossover:
20×15-15-15
Cable Crossovers:
20×25-25-25
Pushdowns:
50×25-25-25
OH Rope Extensions:
30×25-25(-25-20×25-10×25)
BTB Pushdowns:
50×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 30 minutes
Deloading
Seated Lat Row Machine (dropset):
100×15-87×15-75×15-62×15-50×15
Rope Lat Pushdowns:
40×20-20-20
Overhand Pulldowns:
70×20-20-20-20
Wide-grip Pulldowns (neutral grip, dropset):
120×10-110×10-100×10-90×10-80×10-70×10-60×10
Rope Face-pulls:
40×20-20-20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 15 minutes
Deloading.
Seated Shoulder Press Machine:
75×10-10-10-10-10
Strict L-Laterals:
20×15-15-15
Rear Laterals:
20×15-15-15
BB Curls:
65×20-20-20
Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×15
Plate Hammer Curls:
25×100
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 17 minutes
Deload.
ATG Squat:
225×3
225×3
225×3
225×3
225×3
225×3
Lying Hamstring Curl:
50×15-15-50
Seated Leg Extension:
105×15-15-50
DB Shrugs:
40×20-20-20
Pulldowns (varying grips):
120×15-15-15
Cable Face Pulls:
60×25-25-25
Seated Bicep Curl Machine:
50×25-25-25
Reverse grip Seated Bicep Curl Machine:
25×25-25-25
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes
Deload
Bench Press:
135×12-12
CG Bench Press:
135×12-12
JM Press:
45×12-12-12-12-12
Neutral Grip DB Bench Press:
20×25-25-25
Flat DB Flyes:
20×25-25-25
Single-arm Upright Cable Crossover:
20×15-15-15
Cable Crossovers:
20×25-25-25
Pushdowns:
50×25-25-25
OH Rope Extensions:
30×25-25(-25-20×25-10×25)
BTB Pushdowns:
50×25-25-25
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 30 minutes
9/10. First time doing sumos in few months – good strength, but knee was tender afterwards. Going to mix in more light/dynamic sumo work to try strengthening it.
Deadlift:
135×5
225×5
315×3
405×2
495×1
585×1
675×2
585×1
Seated Lat Row Machine (dropset):
100×15-87×15-75×15-62×15-50×15
Rope Lat Pushdowns:
40×20-20-20
Overhand Pulldowns:
70×20-20-20
Wide-grip Pulldowns (neutral grip, dropset):
120×10-110×10-100×10-90×10-80×10-70×10-60×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes
Deloading.
Seated Shoulder Press Machine:
75×10-10-10-10-10
Strict L-Laterals:
30×15-15-15
Rear Laterals:
30×15-15-15
BB Curls:
65×20-20-20
Seated Bicep Curl Machine (dropset):
75×15-62×15-50×15-37×15-25×15
Plate Hammer Curls:
25×100
OH Cable Curls:
13×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 17 minutes
Deload.
Lying Hamstring Curl:
50×15-15-50
Seated Leg Extension:
105×15-15-50
DB Shrugs:
40×20-20-20
Pulldowns (varying grips):
120×15-15-15
Cable Face Pulls:
60×25-25-25
Seated Bicep Curl Machine:
50×25-25-25
Reverse grip Seated Bicep Curl Machine:
25×25-25-25
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 15 minutes