Absolutely killed this workout.
GM’s:
45×10
140×10
170×6
200×6
230×6
260×6
290×6
320×6
45-degree Hyper Deadlifts:
135×10
185×6
235×6
285×6
235×6
185×10
Shrugs:
225×6
315×6
405×6
495×6
495×6
405×12
Single-Leg Seated Leg Extension:
70×10
70×10
70×10
70×10
70×10
Seated Leg Extension:
325×10
325×10
325×10
325×10
325×10
Wide-grip BTN Pulldown:
150×10
150×10
150×10
150×10
150×10
Duration: 40 minutes
Pushed inclines more today. Shoulder still feeling like shit, but I can keep the pressing in a plane that does not aggravate it.
Incline Bench Press:
45×12
95×12
135×5
155×5
175×5
195×5
215×5
235×5
155×15
Seated Chest Press Machine (neutral grip):
100×6
150×6
175×6
125×6
125×6
Seated Chest Press Machine:
100×6
150×6
175×6
125×6
125×6
Seated Pec Flye Machine:
100×8
170×8
191×8
212×8
191×12
Seated Bicep Curl Machine:
112×8
137×8
157×8
125×10
125×12
OH Rope Extension:
80×12
80×12
80×12
80×12
80×12
Straight-bar Pushdowns:
80×12
80×12
80×12
80×12
80×12
DB Tricep Extension:
25×12
25×12
25×12
25×12
25×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 45 minutes
Starting to feel like my old self again. 4 weeks post-surgery and back in the 600 club, hah.
Deadlift:
135×10
225×10
315×5
405×3
495×1
545×1
600×2
Conventional SLDL:
315×3
365×3
415×3
465×3
315×10
Underhand CG Pulldown:
175×6
225×6
250×6
271×6
292×6
250×12
Rope Face Pulls:
80×20
80×20
80×20
80×20
80×20
Seated Lat Row Machine:
200×6
221×6
242×6
263×6
290×12 (PR)
CG Lat Pushdowns:
60×12
60×12
60×12
70×12
70×12
Duration: 60 minutes
Good session – everything feeling strong and solid. Shoulder getting there…
Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
75×5
95×5
115×5
135×5
155×5
175×5
195×5 (PR)
165×8
EZ Curl:
45×10
65×10
85×10
85×10
85×10
65×10
65×10
45×10
45×20
Seated Bicep Hammer Curl Machine:
75×10
75×10
87×10
DB Hammer Curl:
35×10
45×10
55×10
OH Cable Curls:
20×12
30×12
30×12
40×12
30×12
OH DB Extension:
85×12
85×12
85×12
85×12
85×12
Rope Pushdown:
60×12
80×12
80×12
80×12
80×12
Single-arm Underhand Pushdown:
20×10
30×10
40×10
30×10
30×10
Seated Shoulder Press Machine (neutral-grip):
50×10
100×10
125×10
150×10
175×10
Rear Delt Flye Machine:
70×12
70×12
70×12
70×12
70×12
Duration: 45 minutes
Great session.
GM’s:
45×10
135×10
165×6
195×6
225×6
255×6
285×6
45-degree Hyper Deadlifts:
45×10
135×10
185×10
185×10
235×10
185×10
Shrugs (pause @ top, shoulder rolls):
225×12
225×12
225×12
225×12
225×12
Single-Leg Seated Leg Extension:
50×10
57×10
57×10
65×10
70×10
Seated Leg Extension:
210×10
250×10
310×10
325×10
325×10
Wide-grip Pulldown:
150×10
200×10
250×10
250×10
250×10
BB Curls:
85×12
105×12
105×12
105×12
105×12
Duration: 40 minutes
Pretty good session. Shoulder feeling pretty solid, but really achy still if I try bring the bar down to my chest on inclines, etc.
Incline Bench Press:
45×12
95×12
115×12
135×12
155×12
175×12
195×12
Seated Chest Press Machine (neutral grip):
100×10
125×10
150×10
175×10
100×20
Seated Chest Press Machine:
100×10
125×10
150×10
175×10
100×20
Seated Pec Flye Machine:
100×12
130×12
170×12
184×12
198×12
Seated Bicep Curl Machine:
100×8
125×8
137×8
150×8
125×12
OH Rope Extension:
60×12
70×12
80×12
80×12
80×12
V-bar Pushdowns:
80×12
80×12
80×12
80×12
80×12
DB Tricep Extension:
25×20
35×15
45×10
55×8
35×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 45 minutes
Getting there, slowly but surely. Deads felt like ass today but accessory work felt strong as hell.
Deadlift:
225×10
315×5
405×5
455×5
315×5
Conventional SLDL:
225×10
225×10
225×10
Underhand CG Pulldown:
175×6
200×6
225×6
250×6
271×6
292×6
313×8 (PR)
Rope Face Pulls:
60×20
80×20
80×20
80×20
80×20
Seated Lat Row Machine:
200×6
221×6
242×6
263×6
280×8
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 45 minutes
Getting there…presses still easy despite the close grip and strict pressing.
Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
70×5
90×5
110×5
130×5
150×5
170×5
190×5
160×5
Seated Bicep Curl Machine:
100×10
125×10
137×10
137×10
112×12
Seated Bicep Hammer Curl Machine:
75×10
75×10
75×10
87×10
100×12
OH Cable Curls:
20×12
30×12
30×12
30×12
30×12
OH DB Extension:
80×12
80×12
80×12
80×12
80×12
Rope Pushdown:
50×12
60×12
70×12
80×12
80×12
Single-arm Rope Pushdown:
20×10
30×10
40×10
50×10
30×20
Lat Pushdowns:
50×8
75×8
100×8
75×8
75×8
Rear Delt Flye Machine
50×12
70×12
90×12
110×12
130×12
Duration: 50 minutes
Core continuing to feel stronger. The 45-degree hyper deads make me realize how weak my hams/glutes are right now. Used to do 315+ easy and 135 for sets of 10 today was tiring.
GM’s:
45×10
135×10
155×10
175×10
195×10
215×10
45-degree Hyper Deadlifts:
135×10
135×10
135×10
135×10
135×10
Seated DB Shrugs/Shoulder Rolls:
40×12
40×12
40×12
40×12
40×12
Single-Leg Seated Leg Extension:
50×10
50×10
50×10
50×10
50×10
Seated Leg Extension:
190×10
230×10
270×10
310×10
230×20
Wide-grip Pulldown:
125×12
150×12
175×12
200×12
225×12
BB Curls:
45×12
65×12
85×12
105×12
105×12
Duration: 40 minutes
Good session. Shoulder achy so I did not push presses much.
Incline Bench Press:
45×12
95×10
135×10
155×10
155×10
Decline Bench Press:
45×12
95×10
135×10
155×10
155×10
Seated Chest Press Machine (neutral grip):
75×10
100×10
125×10
150×10
175×10
Seated Chest Press Machine:
75×10
100×10
125×10
150×10
175×10
Seated Pec Flye Machine:
100×12
130×12
160×12
170×12
170×12
Seated Bicep Curl Machine:
75×8
100×8
125×8
112×8
100×8
OH Rope Extension:
50×12
60×12
70×12
70×12
70×12
V-bar Pushdowns:
50×12
60×12
70×12
80×12
80×12
OH BB Extensions:
45×12
65×12
65×12
DB Tricep Extension:
20×20
30×15
40×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 45 minutes