Month: March 2022

3/16 – Arms

@home. bi/tricep exercises superset.

Standing Band Curls:
purple ×15
purple ×15
purple ×15
purple ×15
purple ×20-20

Hammer-grip Standing Band Curls:
purple ×15
purple ×15
purple ×15
purple ×15
purple ×20

Reverse Standing Band Curls:
red ×15
red ×15
red ×15
red ×15
red ×20

Band Pushdowns:
red ×15
red ×15
red ×15
red ×15
red ×20-20

OH Band Extensions:
red ×15
red ×15
red ×15
red ×15
red ×20

BTB Band Pushdowns:
red ×15
red ×15
red ×15
red ×15
red ×20

Duration: 14 minutes

3/15 – Pull

Knee is feeling pretty good.

Conventional Deadlift:
135×10
225×5
315×3
405×3
495×3
555×3

Shrugs:
135×10
225×10
315×10
405×10
495×10
555×10

Seated Hamstring Curl:
50×12-12-12-12-21

Seated Lat Pulldown Machine:
110-140-175×10-185×12

Seated Lat Row Machine:
80-110-145-170×10

Straight-bar Lat Pushdowns (strict form):
110-140-170×10

Rope Face Pulls:
200×12-12-12

Band Pull-Aparts:
×25-25-25-25-25

Duration: 48 minutes

3/14 – Chest/Biceps

Cable Crossovers (y-stack, high-middle pulley, arms crossing):
20×10-10
30×10-10
40×10-10
50×10-10-20×20-20

Seated Pec Flye Machine:
175-190×10-205×12 (high)
175-190×10-205×12 (mid)
175-190×10-205×12 (low)

Flat DB Flyes:
25×12-12-12

Incline DB Flyes:
25×12-12-12

Svend Press:
20×20
20×20
20×20
20×20

Seated Bicep Curl Machine:
35-45-55-70-85-100-115-130-115-100-85-70-55-45-35×10

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

Rope Cable Curls:
50-70-90-70-50×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 44 minutes

3/11 – Quads/Back/Triceps

No squats today (knee).

Leg Extensions:
50×15-15-15-15-15-15-15-15-15-15-15-15

CG Pulldowns:
150×12
200×10
250×8-100×10-10-10-10-10

Rope Face Pulls (two ropes):
50-70-90-110-130×12

Seated Pulldown Machine:
125×5
155×5
185×5
215×5-100×10-10-15

Rope Pushdowns (two ropes) * Standing OH EZ Extensions:
30×25*25×25
30×25*25×25
30×25*25×25
30×25*25×25
30×25*25×25

Single-arm Underhand Pushdowns:
10×10-10-10-10-10-10

V-bar Pushdowns * V-bar Pulls to Chest:
40×10*40×20
40×20*40×20
40×30*40×30

Wide-grip Pushdowns:
40×25-25-25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 50 minutes

3/10 – Shoulders/Arms

With the knee being unstable I did not push presses too hard.

Hip-to-Shoulder 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:
45×10
65×10
85×10
105×10
135×10
155×3
175×3
195×3
215×3
235×3
135×10

Rear Delt Flye Machine:
175-190×10-205×25 (PR)

Single-arm OH KB Press:
61×10-10
44×10-10

Ultra-wide BTN Press:
45×20-20-20

Band Pull-Aparts:
×25-25-25-25-25

Duration: 35 minutes

3/9 – 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
45×10
45×10
45×10
45×15

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

V-bar Pushdowns:
40×10
40×10
40×10
40×10
40×20-30×30

Incline OH EZ Extensions:
25×10
25×10
25×10
25×10
25×15

Seated Tricep Pushdown Machine:
50×10
50×10
50×10
50×10
50×20

BB Forearm Curl:
25×50

BB Reverse Forearm Curl:
25×50

Duration: 24 minutes

3/8 – Pull

Trying some deads since the knee is feeling somewhat decent. Performed deads very gingerly, but they were still all easy.

Conventional Deadlift:
135×10
225×5
315×3
405×2
495×1
545×1
585×2

Shrugs:
225×10
315×10
405×10
495×10
585×10

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

Seated Hamstring Curl:
50-40-30-30-30×10

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

Wide-grip Lat Pulldown (neutral grip):
150×10
200×8
250×8-150×10-100×15-50×20

Straight-bar Lat Pushdowns (strict form):
130-150-110×10-90×15-70×20-50×25

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

Band Pull-Aparts:
×25-25-25-25-25

Duration: 55 minutes

3/7 – Chest/Biceps

Cable Crossovers (y-stack, high-middle pulley, arms crossing):
20×10-10
30×10-10
40×10-10
50×10-10-20×20-20

Seated Pec Flye Machine:
175-190-205×10 (high)
175-190-205×10 (mid)
175-190×11-205×15 (low)

Flat DB Flyes:
25×10-10-10

Incline DB Flyes:
25×10-10-10

Svend Press:
20×20
25×20
30×20
20×20

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):
50×10-10-10-10-10

Rope Cable Curls:
50-70-90-70-50×10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 46 minutes

3/4 – Quads/Back/Triceps

No squats today (knee).

Leg Extensions:
50×12-12-12-12-12-12-12-12-12-12

CG Pulldowns:
150×12
200×10
250×8-100×10-10-10-10-10

Rope Face Pulls (two ropes) * Seated Cable Row:
50×12*100×12
50×12*100×12
50×12*100×12
50×12*100×12
50×12*100×12

Rope Pushdowns (two ropes) * Standing OH EZ Extensions:
30×25*25×25
30×25*25×25
30×25*25×25
30×25*25×25
30×25*25×25

Single-arm Underhand Pushdowns:
10×10-10-10-10-10-10

V-bar Pushdowns * V-bar Pulls to Chest:
40×10*40×25
40×10*40×25
40×10*40×25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 30 minutes

3/3 – Shoulders

Sluggish presses today.

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

Push Press:
135×3
155×3
175×3
195×3
215×3
235×3
255×3

Seated Shoulder Press Machine (neutral grip):
40×15-70×12-100×10
130×8
160×6
185×4 (PR)

Rear Delt Flye Machine:
205×10-10-12

Single-arm OH KB Press:
70×10-10

Band Pull-Aparts:
×25-25-25-25-25

Duration: 35 minutes