Month: January 2016

1/12 – Deadlift – ME

Good deads. Had no troubles hitting the target single today.

Conventional Deadlift:
135x12x1
225x6x1
315x5x1
405x3x1
505x1x1
570x1x1
630x1x1
570x3x1

DE Conventional Deadlift:
450x2x1
450x2x1
450x2x1
450x2x1
450x2x1
450x2x1
450x2x1
450x2x1

CG Pulldown:
200x6x1
225x6x1
225x6x1
225x6x1
225x10x1

Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1

Seated Lat Row Machine:
200x10x1
200x10x1
200x10x1
200x10x1
200x20x1

Standing Band Adduction:
red x50x1
red x50x1

Standing Band Abduction:
red x50x1
red x50x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

1/11 – Arms

Light, quick arm workout, except for the rear delt flyes.

DB Hammer Curls:
25x6x1
35x6x1
45x6x1
55x6x1
65x6x1

Seated Bicep Curl Machine:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1

Seated Tricep Extension Machine:
50x20x1
50x20x1
75x20x1

Bench Dips:
bw x20x1
bw x20x1
bw x20x1
bw x20x1
bw x20x1

OH Rope Extensions:
40x20x1
40x20x1
40x20x1
40x20x1
40x20x1

DB L-Laterals:
25x20x1
25x20x1
25x20x1
25x20x1
25x20x1

Rear Delt Flye Machine:
60x6x1
80x6x1
100x6x1
120x6x1
140x6x1
160x6x1 (PR)

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

1/7 – Upper

High rep inclines, some declines, bunch of light chest work, heavy slow-negative pulldowns. Good workout.

Incline Bench Press:
135x30x1
185x30x1
205x30x1
185x30x1
185x30x1

Decline Bench Press:
185x12x1
205x12x1
225x12x1

Neutral-grip Flat DB Bench (superset with db bench):
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1

Flat DB Bench:
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1

Seated Chest Press (superset with neutral grip):
100x12x1
100x12x1
100x12x1
100x12x1

Neutral-grip Seated Chest Press:
125x12x1
125x12x1
125x12x1
125x12x1

Seated Pec Flye (slow negatives):
170x6x1
170x6x1
170x6x1

BTN Pulldown (slow negatives):
150x5x1
150x5x1
200x5x1
150x5x1
150x8x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

1/5 – Deadlift – 3’s

Decent deads. Set @ 600 was tough, but this week in the cycle always is…

Conventional Deadlift:
135x12x1
225x8x1
315x3x1
405x3x1
480x3x1
545x3x1
600x3x1

DE Conventional Deadlift:
395x2x1
395x2x1
395x2x1
395x2x1

CG Pulldown (slow negatives):
150x6x1
200x6x1
250x6x1
200x6x1
200x6x1

Seated Lat Row (slow negatives):
150x6x1
200x6x1
207x6x1
175x6x1
175x6x1

Rope Face Pulls:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

1/4 – Arms

Nice, quick arm/shoulder workout.

Seated Bicep Curl Machine:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1

Seated Single-arm Bicep Curl:
50x12x1
50x12x1
50x12x1

OH Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

OH BB Extension:
45x12x1
65x12x1
85x12x1
105x12x1
125x12x1
145x12x1

Seated Tricep Extension Machine:
37x20x1
37x20x1
37x20x1

OH Rope Extension:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1

Cable Pushdown:
40x20x1
40x20x1
40x20x1

Side Laterals:
20x12x1
20x12x1
30x12x1
30x12x1
40x12x1
40x12x1

Rear Delt Flye Machine (slow negatives):
60x6x1
70x6x1
80x6x1
90x6x1
100x6x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

2/11 – ATG Squats – ME

Feeling like I was hit by a semi. Very sore all over. Still hit the squats I needed to hit, though.

ATG Squat (low-bar):
135x12x1
225x6x1
315x3x1
445x1x1
495x1x1
545x1x1

Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
495x6x1
495x6x1
405x6x1

Single-arm Seated Bicep Curl:
37x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1

Single-leg Seated Leg Extension:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Seated Leg Extension:
200x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Duration: 45 minutes