Month: December 2021

Halos (holding plate):
25×30

Standing Military Press:
45×10
95×10
135×10
185×5
235×3
255×1
275×1
285×1
295×1
235×5

Ultra-wide BTN Press:
45-65-85×10

L-Side Laterals (superset with laterals and presses):
20×10
20×10
20×10

Arnold Presses:
20×10
20×10
20×10

Reverse Side Laterals:
20×10
20×10
20×10

Rear Laterals:
20×10
20×10
20×10

Seated Tricep Pushdown Machine:
235-200-170-140-110×10

V-bar Pushdowns:
50×25

Pushdowns:
50×25

Underhand Pushdowns:
30×25

JM Press:
45×20-20-20

Bench Dips (various grips):
×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

Outstanding squat session.

Squats (high bar):
135×10
225×5
315×3
405×1
495×1
545×1
545×2

ATG Zombie Front Squats:
225×3
315×1
365×1
405×1

Shrugs:
225×5
315×5
405×5
495×5
585×5
635×5

Wide-grip Shrugs:
585-495-405×5

CG Pulldowns (strict):
250×13f-4f-3f-100-90-80-70-60-50×10

Hanging Leg Raises:
×20-20-20

Band Pull-Aparts:
×25-25-25-25

Duration: 60 minutes

First time benching in a long while…elbow didn’t complain too much.

Flat DB Flyes:
15×20
35×15
55×12
75×10

Flat DB Pullovers:
15×20
35×15
55×12
75×10

Incline DB Flyes:
40×15-15-15-15-15

Bench Press:
45-135×10-185-235-285-235-185×5-135×10

Cable Crossovers:
80×6
100×6
120-80-60-40×6

Upwards Cable Crossovers (starting at pulley position #1 moving up 2 each set):
20×8-8-8-8-8-8-8-8

Cable Curls:
200×10 (PR)
200×8
200-170-140-110-80-50-20×6

EZ Curls (cg, regular, wide, wider, reverse, reverse wide):
25×25-25-25-25-25-25

Hammer DB Curls:
25×12-12-12-15×12-10×12

Band Pull-Aparts:
×25-25-25-25

Duration: 45 minutes

Good pulls despite the festive weekend.

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Deadlift (Singles @ 650, reps deloaded):
135×10
225×5
315×5
405×3
495×1
555×1
615×2

BB Row (various overhand grips):
225×3
245×3
265×3
285×3
305×3
325×3
345×3
365×3

Rope Face Pulls (two ropes, Y-stack):
40×15-15-20-20

Straight-bar Lat Pushdowns (strict form, Y-stack):
40-60-80-60-40×15

Wide-grip Pulldowns (super strict):
250×10f-4f-3f

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

Great pressing today.

Halos (holding plate):
25×30

Standing Military Press:
45×10
95×10
135×10
185×5
235×3
255×2
275×2
275×2
285×2

Ultra-wide BTN Press:
45-65-85×10

Single-arm KB OH Press:
106×10-10 (PR)

L-Side Laterals (superset with laterals and presses):
25×10
25×10
25×10

Reverse Side Laterals:
25×10
25×10
25×10

Rear Laterals:
25×10
25×10
25×10

Arnold Presses:
25×10
25×10
25×10

Seated Tricep Pushdown Machine:
235×10
235×10
235-155-100-55×10

V-bar Pushdowns:
200-170-140-110-80-50×6

Underhand Pushdowns:
30×60

OH BB Extensions:
45×10-10-10

Bench Dips (feet up, narrow-wide-reverse grips):
×10-10-20

Band Pull-Aparts:
×25-25-25-25

Duration: 50 minutes

DE ATG Squats (high bar):
135×10
225×2
245×2
265×2
285×2
305×2
325×1
345×1
365×1
385×1
405×1
425×1

Leg Extensions:
235-220-205-190-175-160-145-130-115-100×10

CG Pulldowns (super strict):
250×10f-3f-3f

Shrugs:
225-315-405-495-585-605-495-405-315-225×6

Wide-grip Seated Cable Row:
100-80-60×25

Band Pull-Aparts:
×25-25-25-25

Duration: 37 minutes