Month: November 2020

11/12 – Quads/Back

Great workout. Feeling utterly destroyed. Starting to push squats more.

Squats (shoulder width stance):
135×10
225×10
255×10
285×10
315×10
365×1
405×1
455×1
475×1
315×3 (paused)
315×3 (paused)
315×3 (paused)

Single-leg Extensions:
55×12
55×12
55×12
55×12
55×12
55×12
235×10 (both legs – toes out)
235×10 (both legs – neutral)
235×10 (both legs – toes in)

Wide-grip Shrugs:
225×10
315×10
405×10
495×10
585×10

Shrugs:
585-495-405-315-225×10

Rope Face Pulls (pulling to chest, single rope):
150×15-15-15

Seated Pulldown Machine:
120×12-12-12

Hammer Chins:
×12
+15×10
+25×8

Hanging Scapular Retractions:
×12
+15×10
+25×8

Hanging Knee Lifts:
×10
×10
×10

Kneeling Rope Cable Crunches:
80×10
100×10
140×10

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 65 minutes

11/11 – Arms

Exercises superset, 30-60s rests between rounds.

Preacher Curls:
75×10
75×10
75×10
75×10
75×12

Wide-grip Preacher Curls:
75×10
75×10
75×10
75×10
75×10

Preacher DB Hammer Curls:
15×20
15×20
15×20
15×20
15×30

Underhand Pushdowns:
50×20
50×20
50×20
50×20
50×30

V-bar Pushdowns:
90×20
90×20
90×20
90×20
90×30

Duration: 18 minutes

11/10 – Push

Really nice pressing today.

Flat DB Bench:
35×15
55×12
75×10
95×10
110×10
130×8
100×12
80×15

Incline DB Bench:
40×20
60×15
80×12
100×10
80×12

Flat DB Flyes:
35×15-15-15

Incline DB Flyes:
30×15-15-15

CG Bench Press:
135×10
155×10
175×10
195×10
215×10-155×12

JM Press:
45×20
80×20
80×20
55×30

Cable Crossovers (low, high):
80×15-30×15
70×15-30×15
70×15-30×15
60×25-30×15

Seated Tricep Pushdown Machine:
235×7-7-7-7-8

Rope Pushdowns:
60×15-15-15-15-25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 55 minutes

11/9 – Pull

First time really doing some heavy deads since Feb/March. Felt wonderful.

Deadlift:
135×10
225×5
315×5
405×3
495×2
585×1
615×2
585×3
495×5

BB Row (underhand):
235×6
235×6
235×6
235×6
235×6

Hang Power Cleans:
225×3
225×3
225×4

BTB Shrugs:
255×10
255×10
255×10
255×10
255×10

Lying Hamstring Curl:
120×12
120×12
120×12

GHR (3/2):
×12
×12
×12

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

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
80×10
80×10
80×10

BTN Pulldowns:
120×10
120×10
120×10

CG Pulldowns (superset with pushdowns):
120×10
120×10
120×10

Straight-bar Lat Pushdowns (strict form, underhand):
80×12
80×12
80×12

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

Hanging Knee Raises:
×10
×10
×10
×10

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 80 minutes

11/6 – Shoulders/Arms

Single-arm OH KB Press:
62×10
62×10
88×5
88×5
106×5
106×5
106×5
106×5
88×5
88×5

Standing Military Press:
185×5
185×5
185×12

Ultra-wide BTN Standing Military Press:
45×12
55×12
55×12
55×12
55×20

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

Rear Laterals:
35×10
35×10
35×10

BB Front Lateral Raises:
45×10
45×10
45×12

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

Seated Tricep Pushdown Machine:
200×10
200×10-185×10-170×10-155×10-140×10-125×10-110×10-95×10-80×10

Pushdowns:
200×10-180×10-160×10-140×10-120×10-100×10-80×10-60×10-40×10-20×10

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

Duration: 44 minutes

11/5 – Quads/Back

Squats (feet together):
135×10
235×10
255×10
275×10
295×10

Single-leg Extensions:
65×12
65×12
65×12
65×12
65×12
65×12
110×25 (both legs – toes out)
110×25 (both legs – neutral)
110×25 (both legs – toes in)

Wide-grip Shrugs:
235×10
285×10
335×10
385×10
435×10

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 (wide-grip):
×12
+10×12
+20×12

Hanging Scapular Retractions (wide-grip):
×12
+10×12
+20×12

Lying Leg Lifts:
×25
×25
×25

Side Crunches (per side):
×25
×25
×25

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

Duration: 48 minutes

11/4 – Arms

Exercises superset, 15-30s rests between rounds, 60s before last round.

Preacher Curls:
65×12
65×12
65×12
65×12
65×18

Wide-grip Preacher Curls:
65×10
65×10
65×10
65×10
65×12

Seated DB Hammer Curls (on preacher bench):
20×15
20×15
20×15
20×15
20×20

V-bar Pushdowns:
80×20
80×20
80×20
80×20
100×30-50×30

Single-arm Reverse-Grip Pushdowns:
20×20
20×20
20×20
20×20
20×20-10×20

Duration: 22 minutes

11/3 – Push

Good presses. DB bench was cake.

Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
80×20

Incline DB Bench:
40×20
60×15
60×15
60×15
60×15
40×20

Flat DB Flyes:
40×15-15-15

Incline DB Flyes:
25×15-15-15

CG Bench Press:
135×10
155×10
155×10
155×10-10-135×15

JM Press:
45×20
75×20
75×20
45×30

Cable Crossovers (low, high):
100×15-50×15
100×15-50×15
100×15-50×15
80×20-30×30

Rope Pushdowns:
100-90-80-70-60×15-30×30

Seated Tricep Pushdown Machine:
235×7-7-7-7-8 (PR)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 56 minutes

11/2 – Pull

Deads feeling good.

SLDL (superset with deads):
245×10
295×10
345×10

Deadlift:
245×10
295×10
345×10

BB Row (overhand):
195×10
195×10
195×10
195×10
195×10

Hang Power Cleans:
205×5
205×5
205×5

BTB Shrugs:
245×10
245×10
245×10

Lying Hamstring Curl:
120×12
120×12

GHR (2/2):
×12
×12

Seated Hamstring Curl:
125×12
125×12
125×12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
90×12
100×12
110×12

BTN Pulldowns:
160×12
180×12
200×12

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

Straight-bar Lat Pushdowns (strict form):
90×12
100×12
110×12

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
100×8-8-8

Kneeling Cable Crunches:
150×25
150×25
150×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 65 minutes