Foot still hurting and it definitely affected my pulls. Rest of the workout was good, though.
Deadlift:
135×12
225×12
315×6
405×3
495×2
585×2
585×2
Seated Leg Curl:
155×12
205×12
205×12
255×12
285×12
CG Pulldown:
250×8
271×8
292×8
271×8
271×8
Cable Face Pulls:
80×12
100×12
120×12
120×12
120×12
Seated Lat Row Machine:
200×8
221×8
242×8
263×8
303×8
CG Lat Pushdowns:
80×12
80×12
80×12
80×12
80×12
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes
Overheads feeling strong.
Strict Military Press (close-grip, elbows tucked):
45×20
70×20
90×5
110×5
130×5
150×5
170×5
190×5
210×6 (PR)
155×12
Seated Bicep Curl Machine:
100×12
125×12
150×12
125×12
125×12
100×12
100×15
Seated Bicep Hammer Curl Machine:
75×12
75×12
75×12
75×12
75×12
75×12
OH Cable Curls:
20×12
30×12
30×12
30×12
30×15
OH DB Extension:
45×20
45×20
45×20
Rope Pushdown:
40×20
40×20
40×20
Single-arm Underhand Pushdown:
13×20
13×20
13×20
BTB Pushdown:
80×15
80×15
80×15
80×15
80×15
Seated Shoulder Press Machine (neutral-grip):
100×10
150×10
200×10
175×10
175×10
Rear Delt Flye Machine:
90×12
90×12
90×12
70×12
70×12
Duration: 40 minutes
Pushed incline bench for the first time today…stopped doing singles when I felt like my shoulder actually had to start ‘working’ a bit. Felt pretty solid for the first ‘heavy’ day since tweaking my shoulder.
Incline Bench Press:
45×12
135×12
155×12
185×10
235×3
255×1
275×1
295×1
255×3
255×3
255×3
Seated Chest Press Machine (neutral grip):
100×10
150×10
175×10
Seated Chest Press Machine:
100×10
150×10
175×10
Seated Pec Flye Machine:
100×12
100×12
100×12
100×12
100×12
Seated Bicep Curl Machine:
100×12
100×12
100×12
100×12
100×12
OH Rope Extension:
40×12
40×12
40×12
40×12
40×12
V-bar Pushdowns (superset with oh extensions):
40×12
40×12
40×12
40×12
40×12
DB Tricep Extension:
35×12
35×12
35×12
35×12
35×12
DB Pullovers:
60×12
60×12
60×12
60×12
60×12
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 40 minutes
Good max effort work. Difficult with plantar fasciitis affecting my left foot, but making progress. PRs on accessory work are always nice.
Deadlift:
135×10
225×6
315×5
405×3
495×2
585×1
645×1
645×1
CG Pulldown:
250×4
271×4
292×4
313×4
333×6 (PR)
Rope Face Pulls:
80×20
80×20
80×20
80×20
80×20
Seated Lat Row Machine:
221×4
242×4
263×4
283×4
303×10 (PR)
Wide-grip Lat Pushdowns:
75×10
87×10
87×10
87×10
87×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes
Strong. Real nice close-grip strict overhead press PR today.
Strict Military Press (close-grip, elbows tucked):
45×20
80×12
100×5
120×5
140×5
160×5
180×3
200×1
220×1 (PR)
230×1 (PR)
240×1 (PR)
230×1
185×8
Seated Bicep Curl Machine
100×6
125×5
150×5
160×4
170×4
177×4 (PR)
150×8
Seated Bicep Hammer Curl Machine:
87×6
100×6
112×5
125×4 (PR)
112×5
112×6
OH Cable Curls:
30×12
40×12
40×12
30×12
30×15
Rope Pushdown:
40×20
40×20
40×20
40×20
40×20
Single-arm Underhand Pushdown:
13×20
13×20
13×20
13×20
13×20
BTB Pushdown:
80×15
80×15
80×15
80×15
80×15
Seated Shoulder Press Machine (neutral-grip):
125×5
175×5
200×5
210×5 (PR)
200×5
Rear Delt Flye Machine:
90×6
110×6
130×6
110×6
110×6
Duration: 40 minutes
Decent.
Incline Bench Press:
45×12
135×12
155×12
175×5
195×5
215×5
235×5
215×5
195×5
175×5
155×12
Seated Chest Press Machine (neutral grip):
100×10
150×10
100×10
Seated Chest Press Machine:
100×10
150×10
100×10
Seated Pec Flye Machine:
100×12
170×12
184×12
Seated Bicep Curl Machine:
100×12
100×12
100×12
100×12
100×12
OH Rope Extension:
40×12
40×12
40×12
40×12
40×12
V-bar Pushdowns (superset with oh extensions):
40×12
40×12
40×12
40×12
40×12
DB Tricep Extension:
25×12
25×12
35×12
35×12
35×12
DB Pullovers:
55×12
55×12
55×12
55×12
55×12
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 30 minutes
Solid deads today – all reps from a dead stop, etc. Strong workout overall. Front squats feeling decent.
Deadlift:
135×10
225×6
315×5
405×3
495×1
585×3
585×3
495×6
Zombie ATG Front Squats:
225×3
245×3
265×3
285×3
CG Pulldown:
250×5
271×5
292×5
313×5
323×6
Rope Face Pulls:
80×12
80×12
80×12
80×12
Chest-Supported Seated Lat Row Machine:
200×10
200×10
200×10
200×10
200×10
CG Lat Pushdowns:
80×12
80×12
80×12
80×12
Duration: 60 minutes
Presses felt strong, nice PRs with room to spare. Strong workout.
Strict Military Press (close-grip, elbows tucked):
45×20
70×20
90×12
110×5
130×5
150×5
170×3
190×3
210×3 (PR)
215×3 (PR)
185×6
Seated Bicep Curl Machine
100×6
125×6
150×6
160×6
170×6 (PR)
160×6
150×6
Seated Bicep Hammer Curl Machine:
75×6
87×6
100×6
112×6 (PR)
100×6
100×6
OH Cable Curls:
20×12
30×12
30×12
30×12
30×20
OH DB Extension:
45×12
55×12
65×12
Rope Pushdown:
40×20
40×20
40×20
Single-arm Underhand Pushdown:
13×20
13×20
13×20
BTB Pushdown:
80×15
80×15
80×15
80×15
80×15
Seated Shoulder Press Machine (neutral-grip):
125×8
175×8
200×8
175×8
125×10
Rear Delt Flye Machine:
90×8
100×8
110×8
90×8
90×8
Duration: 40 minutes
Starting to rotate in some front squats…knee feeling OK.
GM’s:
45×10
135×10
185×5
225×5
275×5
315×6
360×5 (PR)
ATG Zombie Front Squats:
225×5
225×5
225×5
Snatch-grip Shrugs:
225×10
225×10
315×10
315×10
315×10
Single-Leg Seated Leg Extension:
90×10
90×10
90×10
90×10
90×10
Seated Leg Extension:
325×12
325×12
325×12
325×12
325×12
Wide-grip BTN Pulldown:
150×10
150×10
150×10
150×10
150×10
Duration: 40 minutes
Shoulder still aching on inclines, didn’t push too hard there.
Incline Bench Press:
45×12
45×12
135×12
155×12
175×12
205×5
225×5
Seated Chest Press Machine (neutral grip):
100×10
150×10
200×10
Seated Chest Press Machine:
100×10
150×10
100×10
Seated Pec Flye Machine:
100×12
170×12
180×12
194×12
170×12
Seated Bicep Curl Machine:
100×12
125×12
100×12
100×12
100×12
100×12
OH Rope Extension:
40×12
40×12
40×12
40×12
40×12
40×12
V-bar Pushdowns (superset with oh extensions):
40×12
40×12
40×12
40×12
40×12
40×12
DB Tricep Extension:
25×15
25×15
25×15
25×15
25×15
DB Pullovers:
50×12
50×12
50×12
50×12
50×12
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 40 minutes