Month: July 2022

Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×15
40×12
60×12
80×10
100×8

Flat Cable Flyes (palms towards face):
30×12
30×12
30×12

Incline Cable Flyes (palms towards face):
30×12
30×12
30×12

Upwards Cable Crossover:
30×12
30×12
30×12

Incline Bench Press (slow negatives):
45×25-65×10
85×10
105×10
125×10
125×10-45×25

Seated Tricep Pushdown Machine (single-arm):
30×10
50×10
80×10
155×10 (both)

Hanging Scapular Retractions:
×10-10-10

OH KB Press
25s ×10-44s ×10-25s ×10

Hammer Curls:
60s ×10
80s ×10
60s ×10-50s ×10-40s ×10

Band Pull-Aparts:
×25-25-25

Duration: 41 minutes

Wide Neutral-grip Lat Pulldowns:
150×10
170×10
190×10
210×10-130×15

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

Seated Row Machine:
150×10
200×10
250×10
260×10 (PR)-100×15

Bicep Curl Machine * Reverse Bicep Curl Machine:
80×15*30×15
95×15*30×15
95×15*30×15

Alternating DB Curls (holding db @ top):
30×10
30×8
30×7
20×12*20×20(hammer curls)

Incline DB Curls:
20×13
20×12
20×10

Duration: 45 minutes

Paused Conventional Deadlift (reps paused below knee for 3-count on way up):
135×10
225×5
315×3
405×2
495×1
545×1
570×1 (PR)
515×3 (last rep paused twice)

SLDL:
320×5
370×5
420×5

45-degree Hypers:
+62×10
+62×10
+62×10
+62×10
+62×10

Lying Hamstring Curls:
70×10
70×10
70×10
70×10
70×10

Band Pull-Aparts:
×25-25-25

Duration: 48 minutes

Seated Chest Press Machine (neutral grip, incline seat position):
50×12
80×12
110×12

Seated Chest Press Machine (neutral grip, flat seat position):
110×12
110×12
110×12-80×12

Seated Pec Flye Machine (reps paused @ top, palms up):
100×12-12-12 (low/mid/high)
100×12-12-12-50×20  (low/mid/high)

Flat DB Squeeze Press * Flat DB Bench:
25s ×15*15-15*15-15*15

Incline DB Squeeze Press * Incline DB Bench:
25s ×15*15-15*15-15*15

Ultra-wide Bench Press:
45-65-85×25

Reverse-grip Bench Press:
85×25-25

CG Bench Press:
85×40

Wide-grip Seated Cable Row:
100×10
120×10
140×10
160×10-100×10-70×10

KB Side Laterals:
15×20
15×20
15×20

Band Pull-Aparts:
×25-25-25

Duration: 36 minutes

Wide Neutral-grip Lat Pulldowns:
100×12
120×12
140×12
160×12
180×12-100×12-70×15

Wide-grip Shrugs:
315×12
315×12
315×12
315×12

Seated Row Machine:
100×12
115×12
130×12-100×12-70×12

Bicep Curl Machine * Reverse Bicep Curl Machine:
80×15*30×15
80×15*30×15
80×15*30×15

Alternating DB Curls (holding db @ top):
20×12
20×12
20×20

Incline DB Curls:
20×15
20×13
20×12
20×12-10×20

Incline Bench Press (slow negatives):
45×12-65×12-85×12-105×12-125×12

Cable Crossover (pulleys @ shoulder level, arms crossing over):
30×15
50×15
50×15
50×15-30×15

Seated Tricep Pushdown Machine (single-arm):
35×10
50×10
65×10

Duration: 50 minutes

Progress. Good pulls today. Bar set slightly lower than last cycle. Short lifting week so combining deadlift me/de work.

Conventional Rack Deadlift (bar @ mid-knee, stiff bar):
135×10
225×5
315×5
405×3
495×2
585×1
675×1
765×1
775×1 (PR)
695×2

Conventional Deadlift (60%):
350×3
350×3
350×3
350×3
350×3
350×3
350×3
350×3

45-degree Hypers:
+65×10
+65×10
+65×12

Lying Hamstring Curls:
70×10
70×10
70×10
70×10
70×10

Seated Leg Extension:
100×10 + 20s hold
130×10 + 20s hold
160×10 + 20s hold

Bulgarian Split Squat:
bw ×25-25

Squat:
45×40

Band Pull-Aparts:
×25-25-25-25-25

Duration: 60 minutes

Seated Chest Press Machine (neutral grip, incline seat position):
50×12
70×12
85×12
100×12
115×12
130-85×12

Seated Pec Flye Machine (reps paused @ top):
100×12
155×12
205×13
205×13
205×15-100-70×15

Flat DB Squeeze Press * Flat DB Bench:
25s ×15*15
25s ×15*15
25s ×15*15

Incline DB Squeeze Press * Incline DB Bench:
25s ×15*15
25s ×15*15
25s ×15*15

Ultra-wide Bench Press:
45-65-85×25

BB Row (overhand, shoulder-width grip):
225×5
275×5
325×5
325×5
225×12

Seated Side Laterals:
15×20
15×20
15×20
15×20
15×20

Band Pull-Aparts:
×25-25-25-25-25

Duration: 40 minutes

Good speed work; 30s rests.

Conventional Deadlift (70%):
135×10
225×3
315×2
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×1
410×3

Seated Leg Extension:
100×15
130×15
170×15
200×15
80× 60s hold

Weighted Decline Situps:
+65×10
+65×10
+65×12

Decline Broomstick Twists:
+23×25
+23×25

Squats:
45×25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 42 minutes