Month: March 2021

Side Laterals (superset with rear laterals):
20×12
20×12
20×12

Cable Rear Laterals:
20×12
20×12
20×12

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

Single-arm OH KB Press:
62×10-10
88×5-5
106×8-8

Standing Military Press:
225×5
225×5
225×5

Ultra-wide BTN Standing Military Press:
65×12-12-12-12-20

Seated DB Press:
65×15
65×15
65×15
65×15
65×15

Preacher Curls (close, regular, wide grips):
25×15-15-15
45×12-12-12
45×12-12-12

Seated Tricep Pushdown Machine:
145-130-115-100-85-70-55-45-35-25×12

Pushdowns:
200-180-160-140-120-100-80-60-40×10-30×30

Band Pull-Aparts:
red ×25-25-25-25

Duration: 41 minutes

ATG Squats (3’s @ 460):
135×10
225×10
320×3
370×3
415×3 (paused)

Zombie ATG Squats:
225×5
225×5
225×5 (paused)

Leg Extensions:
235×10-10-10
235×10-10-10

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

Rope Face Pulls (pulling to chest, single rope):
200×15-15-15

Pulldown Machine (overhand grip):
185-155-125-95-65×10

Hammer Chins:
×10
×10
×10

Hanging Scapular Retractions:
×10
×10
×10

Band Pull-Aparts:
red ×25-25-25-25

Duration: 45 minutes

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

Flat DB Flyes:
45×15-15-15

Incline DB Bench:
45×20
45×20
45×20
45×20
45×20
45×20

Incline DB Flyes:
25×20-20-20

Upwards Cable Crossovers:
20×15-15-15

Flat DB Pullovers:
45×10-10-10

CG Bench Press:
135×10-10-10-10-10

JM Press:
45×20-20-20-20-20

Rope Pushdowns:
70-60-50-40×10-30×30

Seated Tricep Pushdown Machine:
235×5-5-5-5-5

BB Forearm Curls:
35×25

Reverse BB Forearm Curls:
35×25

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

Conventional Deadlift (3’s @ 590):
135×10
225×5
315×5
415×3
475×3
530×4

Deadlift:
315×6
315×6
315×6

SLDL:
315×10
315×10
315×10

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

Shrugs (reps paused @ top):
225×10
315×10
405-315-225×10

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Seated Calf Raise:
90×30-45×30

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
110×15
110×15
110×15

BTN Pulldowns:
150×15
150×15
150×15

CG Pulldowns (superset with pushdowns):
120×15
120×15
120×15

Rope Lat Pushdowns (strict form):
110×15
110×15
110×15

Standing EZ Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 65 minutes

Replaced KB presses with strict military due to forearm. Standing presses were outstanding despite not having done them much in quite a while.

Side Laterals (superset with rear laterals):
20×12
20×12
20×12

Cable Rear Laterals:
20×12
20×12
20×12

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

Ultra-wide BTN Standing Military Press:
65×12-12-12-12-20

Strict Military Press:
45×20
95×12
135×10
185×5
235×5
235×5
235×6
255×5

EZ Curls (close, regular, wide grips):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12

Pushdowns:
100-90-80-70-60-50-40-30-20-10×12

Seated Tricep Pushdown Machine:
145-130-115-100-85-70-55-45-35×12

Band Pull-Aparts:
red ×25-25-25-25

Duration: 43 minutes

Squats (high bar, 5’s @ 460):
135×10
225×5
275×5
325×5
365×5

Squats (feet together):
225×5
225×5
225×10

Leg Extensions:
115×20-20-20-20-20

Wide-grip Shrugs:
225×10-10-10-10-10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
200×15
200×15
200×15

Pulldowns (overhand grip):
150×12
150×12
150×12

Hammer Chins (narrow, medium, wide grips):
×10-10-10

Hanging Scapular Retractions:
×10-10-10

Band Pull-Aparts:
red ×25-25-25-25

Duration: 37 minutes

Strain in my right forearm so I could not push things as much as I would have liked, and took it easy on triceps as a result.

Flat DB Bench:
40×20
60×15
80×12
100×10
120×14
80×15

Flat DB Flyes:
45×15-15-15

DB Pullovers:
45×10-10-10

Incline DB Bench:
45×20
65×15
80×12
65×15
45×20

Incline DB Flyes:
25×15-15-15

Cable Crossovers:
50×15-15-15

JM Press:
45×20-20-20-20-20

Rope Pushdowns:
50×15-15-15-15-15

Seated Tricep Pushdown Machine:
50×15-15-15-15-15-15

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

Conventional Deadlift (5’s @ 590):
135×10
225×5
355×5
415×5
475×5

Deadlift:
315×5
315×5
315×5

SLDL:
315×5
315×5
315×5

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

DB Shrugs:
100s ×12-12-12-12-12

Lying Hamstring Curl:
70×12-12-12

Seated Hamstring Curl:
70×12-12-12-12-12

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
90×15
90×15
90×15

BTN Pulldowns:
150×15
150×15
150×15

CG Pulldowns (superset with pushdowns):
250×8
250×8
250×8

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

Standing Cable Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
50×12-12-12
50×12-12-12
50×12-12-12
50×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 53 minutes