Month: October 2020

Good session.

@ gym
Strict Single-arm OH KB Press:
62×10
62×10
88×5
88×5
106×4 (PR)
106×4 (PR)
88×5
88×5
62×10
62×10

Standing Military Press:
185×5
185×5
185×10

Ultra-wide BTN Standing Military Press:
45×12
45×12
45×12
45×12
45×20

Straight-arm Side Laterals (superset with rear laterals):
20×10
20×10
20×10

Rear Laterals:
40×10
40×10
40×10

Iron Cross Laterals:
20×10
20×10
20×10

EZ Curls (close, regular, wide grips):
45×12-12-12
45×12-12-12
45×15-15-15

Seated Tricep Pushdown Machine (superset with pushdowns):
235×10
235×10
235×10
235×10
235×12

Wide-grip Pushdowns:
100×15-90×15-80×15-70×15-60×15-50×20

DB Forearm Curl:
15×50
30×25

Reverse DB Forearm Curls:
15×25
30×10-10×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 50 minutes

Squats feeling good. Dabbled with a few heavier singles to get a feel for the weight.

@gym
Squats (shoulder width stance):
135×10
225×10
255×10
285×10
315×10
365×1
385×1
405×1

Single-leg Extensions:
50×12
50×12
50×12
50×12
50×12
50×12
235×10 (both legs – toes out)
235×10 (both legs – neutral)
235×10 (both legs – toes in)

Wide-grip Shrugs:
225×10
275×10
315×10
365×10
405×10
495×10-405×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
170×15
180×15
190×15

Pulldowns (overhand grip):
180×10
180×10
180×10

Hammer Chins:
×12
+10×12
+20×12

Hanging Scapular Retractions:
×12
+10×12
+20×12

Hanging Knee Lifts:
×25
×25

Standing Rope Cable Crunches:
80×25 (wide stance)
60×25 (narrow stance)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 50 minutes

Solid. Took it slightly easier on the triceps since the elbows are a tiny bit achy.

@ gym
Flat DB Bench:
30×15
50×12
70×10
90×8
110×8
90×10
70×12

Incline DB Bench:
40×12
60×12
60×12
60×12
40×20

CG Bench Press:
135×10
155×10
175×10-155×10-135×10

JM Press:
45×20
65×20
65×20
45×30

Flat DB Flyes:
40×15-15-15

Cable Crossovers (low, high):
90×15-40×15
90×15-40×15
90×15-40×15
90×15-40×20

Rope Pushdowns:
60×15-15-15-15-20

Seated Tricep Pushdown Machine:
235×6-6-6-6-7

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 43 minutes

More intensity.

@ gym
SLDL:
225×10
245×10
265×10
285×10
315×10

BB Row (underhand):
225×6
225×6
225×6
225×6
225×6

Hang Power Cleans:
225×3
225×3
225×3

BTB Shrugs:
245×10
245×10
245×10
245×10
245×10

Lying Hamstring Curl:
70×12
90×12
120×12

GHR (3/2):
×10
×10
×10

Seated Hamstring Curl:
115×12
130×12
130×12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
100×12
100×12
100×12

BTN Pulldowns:
200×6
210×6
210×6

CG Pulldowns (superset with pushdowns):
250×6
250×6
250×6

Straight-bar Lat Pushdowns (strict form):
100×12
100×12
100×12

Standing Cable Curls (close grip – shoulder width – v-bar-grip, different grip each dropset):
100×8-8-8
100×8-8-8
100×8-8-8
100×12-12-12

Standing Rope Cable Crunches:
100×25
120×25

Hanging Knee Raises:
×25
×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 63 minutes

Good session.

@ gym
Single-arm OH KB Press:
62×10
62×10
88×5
88×5
106×7 (PR)
106×7 (PR)
88×7
88×7
62×10
62×10

Standing Military Press:
185×5
235×5
185×10

Ultra-wide BTN Standing Military Press:
45×12
45×12
45×12
45×12
45×20

Side Laterals (superset with rear laterals):
30×10
30×10
30×10

Rear Laterals:
30×10
30×10
30×10

Front Lateral Plate Raises:
45×10
45×10
45×10

EZ Curls (close, regular, wide grips):
45×12-12-12
45×12-12-12
45×15-15-15

Seated Tricep Pushdown Machine (superset with pushdowns):
200×10
200×10
200×10
235×10
235×10

Pushdowns:
200×10-180×10-160×10-140×10-120×10-100×10

DB Forearm Curl:
15s ×50
10s ×50

Reverse DB Forearm Curls:
15s ×25
10s ×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 41 minutes

Great workout.

@gym
Squats (feet together):
135×10
225×10
245×10
265×10
285×10

Single-leg Extensions:
50×12
50×12
50×12
50×12
50×12
50×12
100×25 (both legs – toes out)
100×25 (both legs – neutral)
100×25 (both legs – toes in)

Wide-grip Shrugs:
225×10
275×10
325×10
275×10
225×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
150×15
160×15
170×15

Pulldowns (overhand grip):
160×10
170×10
180×10

Hammer Chins:
×12
×12
+10×12

Hanging Scapular Retractions:
×12
×12
+10×12

Lying Leg Lifts:
×25
×25
×25

Crunches:
×25
×25
×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 50 minutes

Great session.

@ gym
KB Squeeze Presses (on bench, holding kb like a ball and pressing):
62×30
71×20
88×20
106×20
106×20
106×20
106×25
88×25
71×25
62×30

Incline Bench Press:
135×10
155×10
175×10
195×10
205×10

CG Bench Press:
135×10
155×10
175×10
195×10-175×10-155×10-135×10

JM Press:
45×20
65×20
65×20
45×30

Flat DB Flyes:
40×15-15-15

Cable Crossovers (low, high):
80×15-40×15
90×15-40×15
90×15-40×15
90×15-40×15

Rope Pushdowns:
60×15
70×15
80×15
90×15
100×15

Seated Tricep Pushdown Machine:
235×6-6-6-6-6 (PR)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 58 minutes

Great session. Slowly ratcheting up intensity.

@ gym
SLDL:
235×10
235×10
235×10
235×10
235×10

BB Row (overhand):
185×10
185×10
185×10
185×10
185×10

Hang Power Cleans:
200×5
200×5
200×5

BTB Shrugs:
235×10
235×10
235×10
235×10
235×10

Lying Hamstring Curl:
70×12
90×12
110×12

GHR (2/2):
×10
×10
×10

Seated Hamstring Curl:
110×12
110×12
110×12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
80×12
90×12
100×12

BTN Pulldowns:
160×12
180×12
200×12

CG Pulldowns (superset with pushdowns):
200×5
250×5
250×6

Straight-bar Lat Pushdowns (strict form):
80×12
90×12
100×12

Standing Cable Curls (close grip – shoulder width – v-bar-grip, different grip each dropset):
70×12-12-12
70×12-12-12
80×15-15-20
100×8-8-12

V-Sit Crunches:
×25
×25

Hanging Knee Raises:
×25
×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 66 minutes