Month: October 2016

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