Preacher Curls (narrow):
35×20
35×20
35×20
35×20
35×30
Preacher Curls (wide):
35×20
35×20
35×20
35×20
35×30
DB Preacher Hammer Curls:
20×15
20×15
20×15
20×15
20×30
V-Bar Pushdowns:
30×20
30×20
30×20
30×20
30×30
OH Rope Extensions:
30×20
30×20
30×20
30×20
30×30
Decline Bench Press:
135×10
185×5
235×5
285×5-235×10-185×12
Duration: 25 minutes
Bench Press:
135×12
185×10
235×10
285×10
315×5
285×5-235×5-185×5
Flat DB Flyes:
45×15-15-15
Flat DB Pullovers:
45×15-15-15
Incline Bench:
135×12
185×10
235×10
285-235×5-185×10
Incline DB Flyes:
20×20-20-30
Cable Crossovers (alternating between upwards, regular):
30×20-20-20-20-20-20
Flat DB Squeeze Press:
55s ×15-15-15
JM Press:
45×15-15-15-15-15
Rope Pushdowns:
70-60-50-40×10-30×30
Seated Tricep Pushdown Machine:
110-95-80-65-50×15
BB Forearm Curls:
35×25
Reverse BB Forearm Curls:
35×25
Band Pull-Aparts:
×25-25-25-25
Duration: 52 minutes
Back from vacation. Exhausted but pulls were easy. All reps paused slightly off the floor before pulling again.
Conventional Deadlift (5’s @ 620):
135×10
225×5
315×5
370×5
435×5
495×6
Deadlift (toes @ plates):
315×5
315×5
315×5
SLDL:
315×5-5-5
BB Row (various overhand grips):
185×10-10-10-10-10
Lying Hamstring Curl:
80×12-12-12-12-12
Seated Hamstring Curl:
80×12-12-12-12-12
Rope Face Pulls (two ropes, #18):
60×15-15-15
Straight-bar Lat Pushdowns (strict form):
60×15-15-15
Wide-grip Pulldowns:
120×12-12-(12-90×12-60×15)
CG Pulldowns:
120×12-12-12
BB Curls (full rom, top half, bottom half, full rom, reverse, reverse wide):
25×25-25-25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 60 minutes
Cable 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
Standing Military Press:
135×10
185×5
235×5
255×4
185×10
Single-arm OH KB Press:
62×10-10
88×5-5
106×5-5
Ultra-wide BTN Standing Military Press:
45×12
65×12
85×12
Seated DB Press:
70×15-15-15-35×30
EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×12-12-12
Pushdowns:
50×50
50×50
50×50
Reverse Pushdowns:
50×50
50×50
50×50
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes
Squats are coming around…
Squats (wraps @ 495+):
135×10
225×5
315×3
405×1
495×1
545×2
495×2
ATG Zombie Front Squats:
315×3
345×2
365×1
385×1
405×1
Leg Extensions:
115×10-10-10-10-10-10-10-10-10-10
Lying Incline DB Row:
50s ×10-10-10-10-10
25s ×10-10-10-10-10
Hanging Scapular Retractions:
×10-10-10-10-10-10
Seated Cable Row:
150×25-70×25
Band Pull-Aparts:
×25-25-25-25
Duration: 64 minutes
Pushing bench a bit. Not too shabby so far considering how little I’ve benched the last few years.
Flat DB Flyes:
55×10-10-10
Flat DB Pullovers:
55×10-75×10-10
Bench:
135×10
185×5
235×5
285×5
315×5
335×2
355×1
285-235×5-185×10
Incline Bench:
135×10
185×5
235×5
235×5
235×5
185×10
Incline DB Flyes:
35×20-20-20
DE CG Bench Press:
135×12-185×5-5-5-5-5
JM Press:
45-65-85-105-125×10
Rope Pushdowns:
100-90-80-70-60×15-40×30
Seated Tricep Pushdown Machine:
235×10-10-10-10-10
Band Pull-Aparts:
×25-25-25-25
Duration: 48 minutes
Deadlift:
135×10
225×5
315×5
405×3
495×1
585×1
635×2
315×3
315×3
315×3
Conventional Deadlift:
315×3
315×3
315×3
BB Row (overhand):
225×6
275×6
325×6
275×6
225×10
Shrugs:
225×5
315×5
405×5
495×5
585×5
495×5
405×5
315×5
Lying Hamstring Curl:
100×12-150×8-200×4-100×12
GHRs (4-2):
×12-12-12
Seated Hamstring Curl:
95×12-155×8-125×8-95×12
Wide Neutral-grip Pulldowns:
230×6
250×6
250×6
CG Pulldowns:
250×6
250×6
250×8
Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×12
100×12
100×12
Straight-bar Lat Pushdowns (strict form):
100×12
100×12
100×12
Band Pull-Aparts:
×25-25-25-25
Duration: 65 minutes