Month: February 2022

2/14 – Chest/Biceps – Deload

Seated Pec Flye Machine:
35-55-85-115×10 (low)
55-85-115×10 (mid)
55-85-115×10 (high)

Cable Crossovers (y-stack, varying pulley positions, arms crossing):
20×10-10-10-10-10-10

Seated Chest Press Machine:
55×10-10-10 (low seat)
55×10-10-10 (mid seat)
55×10-10-10 (high seat)

DB Pullovers:
20×30

Preacher Curls (extra close, close, regular, wide grips, close rev, wide rev):
25×10-10-10-10-10-10

Seated Bicep Curl Machine:
35×20-20-20

Seated Bicep Curl Machine (hammer grip):
25×10-10-10-10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 29 minutes

2/11 – Quads/Back

Killing the squats. 25lbs off my 2rm paused PR and I feel I could have come close to, or matched that today. Trying not to get greedy with the weights.

Paused ATG Squats (low bar, 3-5s long pauses):
135×10
225×5
255×1
285×1
315×1
345×1
375×1
405×1
435×1
455×1 (wraps on)
475×1 (belt on)
500×2

Shrugs * BTB Shrugs:
225×5*5
315×5*5
405×5*5 (PR)

Shrugs:
495×5 (hold @ top)
495×5 (hold @ top)
405×5 (hold @ top)

Leg Extensions
115×10-10-10-10-10-10-10-10-10-10

Hanging Knee Raises:
+15×10
+15×10
+15×10
+15×10-bw ×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 58 minutes

2/10 – Shoulders/Arms

Presses were great. Did not want to get greedy and push too much, though.

Halos (holding plate):
25×25
25×25

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

Rear Laterals:
20×10
20×10

Front DB Raises:
20×10
20×10

Standing Press * BTN Standing Press:
45×10-10
65×10-10
85×10-10
105×10-10
135×10-10

Push Press:
155×3
175×3
195×3
215×3
235×1
255×1
275×1
285×2
235×5

Rear Delt Flye Machine:
175-190×10-205×20 (PR)

Seated Shoulder Press Machine (neutral grip):
130×8
160×6
175×6 (PR)

Single-arm Rope Pushdowns (y-stack):
10×10-10
10×10-10
10×10-10-10-10

Pushdowns (y stack, pulling handle into body reach rep):
30-40-50×10(10)

Incline OH EZ Extensions:
25×12-12-12

JM Press:
45×12-12-12

Band Pull-Aparts:
×25-25-25-25-25

Duration: 55 minutes

2/9 – Arms

bi/tricep exercises superset.

Seated Bicep Curl Machine:
55×10
70×10
70×10
70×10
70×15

Seated Bicep Curl Machine (hammer grip):
45×10
55×10
55×10
55×10
55×15

Seated Bicep Curl Machine (reverse grip):
35×10
35×10
35×10
35×10
35×15

Single-arm Pushdowns:
10×10-10
20×10-10
20×10-10
20×10-10
20×15-15-15-15

V-bar Pushdowns:
50×10
70×10
70×10
70×10
70×15-40×15

Incline OH EZ Extensions:
25×10
35×10
45×10
55×10
55×15-25×15

Duration: 24 minutes

2/8 – Pull

Deads feeling solid.

Conventional Deadlift:
135×10
225×5
315×5
405×1
495×1
545×1
595×2

Shrugs (superset behind deads):
135×10
225×10
315×10

Deadlift:
315×5
315×5

Lying Hamstring Curl:
130×8
160×6
190×6

Seated Hamstring Curl:
130×8
160×6
190×6

Wide-grip Lat Pulldown (neutral grip):
150×8
200×6
250×6

Seated Lat Row Machine:
170×8
200×6
235×6 (PR)

Straight-bar Lat Pushdowns (strict form):
130-150-170×10-190×6-110×10

Hanging Knee Raises:
+15×10
+35×10
+15×10
×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

2/7 – Chest/Biceps

Seated Pec Flye Machine:
115-145-175-190-205×10 (low)
175-190-205×10 (mid)
175-190-205×15 (high)

Cable Crossovers (y-stack, high-middle pulley, arms crossing):
20×10-10
30×10-10
40×10-10-20×20-20

KB Squeeze Press:
106×20-20-20

Bench Press:
45-95-145-165-185×10
205-225-245-265×3

Preacher Curls (extra close, close, regular, wide grips, close rev, wide rev):
25×10-35×10-10-10-10-10-10

Seated Bicep Curl Machine:
30-40-50-65-80-95-110-125-110-95-80-65-50-40-30×10

Seated Bicep Curl Machine (hammer grip):
50×10-10-10-40×10-30×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 49 minutes

2/4 – Quads/Back

Great squats today. Long paused squats seem to be the best for keeping my hip happy right now.

Paused ATG Squats (low bar, long pauses, no belt/wraps):
135×10
225×5
245×2
265×2
285×2
305×2
325×1
345×1
365×1
385×1
405×1
425×1
445×2

Shrugs:
225×5
315×5
405×5
495×5
585×5
495-405-315-225×5 (wide grip)

Leg Extensions
115-145-175-205×10-235×20-115-70×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 45 minutes

2/3 – Shoulders/Arms

Pushing presses (and the arm) more – feeling great. Easy stuff.

Halos (holding plate):
25×25
25×25

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

Rear Laterals:
20×10
20×10

Front BB Raises:
45×10
45×10

Standing Press * BTN Standing Press:
45×10-10
65×10-10
85×10-10
105×10-10
135×10-10

Push Press:
155×5
175×5
195×5
215×3
235×3
255×3
265×3
235×5

Seated Shoulder Press Machine (neutral grip):
40×15-70×12-100×10
130×8
160×6
175×4 (PR)

Rear Delt Flye Machine:
175-190×10-205×15

Single-arm Rope Pushdowns (y-stack):
10×10-10
10×10-10
10×10-10
10×10-10-10-10

Pushdowns (y stack, pulling handle into body reach rep):
30-40-50-40-30×10(10)

Incline OH EZ Extensions:
25×12-12-12-12-12

Tricep Pushdown Machine:
235-235×10-235×21 (PR)

Band Pull-Aparts:
×25-25-25-25-25

Duration: 55 minutes

2/2 – Arms

bi/tricep exercises superset.

Seated Bicep Curl Machine:
55×10
55×10
70×10
70×10
70×15

Seated Bicep Curl Machine (hammer grip):
45×10
55×10
55×10
55×10
55×15

Seated Bicep Curl Machine (reverse grip):
35×10
35×10
35×10
35×10
35×15

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

V-bar Pushdowns:
50×10
50×10
70×10
90×10
110×20

Incline OH EZ Extensions:
25×10
35×10
45×10
55×10
65×10-25×20

Duration: 20 minutes

2/1 – Pull

Good deads today. Starting to ratchet up intensity (weight) and lower volume.

GHRs (4-2, done between first couple deadlift sets):
bw×10-10
bw×10-10

Conventional Deadlift (superset with shrugs):
135×10
225×5
315×5
405×3
495×2
545×1
565×1
585×3

Shrugs:
225×10
315×10
405×10
495×10
545×10

Lying Hamstring Curl:
100×10
130×8
160×6
190×4

Seated Hamstring Curl:
100×10
130×8
160×6
190×4

Seated Lat Pulldown Machine:
140×10
170×8
200×6
230×5 (PR)

Seated Lat Row Machine:
140×10
170×8
200×6
230×5 (PR)

Straight-bar Lat Pushdowns (strict form):
110-130-150-170-130×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 55 minutes