Month: April 2023

Great session. exhausting.

Single-leg Seated Leg Extension:
50×20-20-20-20

Seated Leg Extension:
50×40

KB Squats (heels on 10# plate):
53s ×10
53s ×10
53s ×10
53s ×10
53s ×10
53s ×12

Wide-stance Squats (low-bar,  60%):
135×10
225×5
315×3
340×2
340×2
340×2
340×3

Conventional Deadlift (60%):
225×2
315×2
370×2
370×2
370×2
370×4 (paused)

Lying Reverse Band Squats:
doubled orange ×15
doubled orange ×15
doubled orange (alternating single leg) ×15
doubled orange ×15

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Nice DE work. Changing things up with failure sets.

OH KB Extensions:
20×30

KB Halos:
20×40

KB Squeeze Press:
20×30

Underhand Pushdowns:
30×30

Bench Press (60%, paused, legs up except for last set):
45×20
135×10
165×5
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×5

Standing Military Press:
135×10
225×7f
225×6f
225×5f
135×17f (wide-grip)

Hammer Chins:
×16f
×12f
×9f

Dips:
×17f
×15f
×10f

DB Hammer Curl (elbows tucked forward):
25s ×20
25s ×20
25s ×21f

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

V-bar Cable Curls * V-bar Pushdowns:
20×30*20×30
40×20*40×20
60×12*60×12
100×10*100×10
130×10*130×10
160×10*160×10
200×10*200×10
200×8*200×10

BB Curls * OH DB Extensions:
95×15*50×15
115×10*60×10
115×10*70×10
115×10*80×10

EZ Wide-grip Drag Curls * EZ Skull Crushers:
75×10*75×10
75×10*95×10
95×10*115×10
115×8*135×10

Single-arm OH Cable Curls * Crossover Tricep Extensions:
30×15*30×15
40×12*40×12
50×10*50×10
50×10*50×10
30×15*30×15

Duration: 53 minutes

Decent squats, but energy was low.

Lying Hamstring Curls:
60×12-70×12
80×12-90×12
100×12

Squats (high-bar, parallel):
135×12
225×10
315×3
405×1
455×1
505×1
530×1
495×2

ATG Zombie Front Squat:
225×10

RDL:
330×5
380×5
430×5

GMs (straight leg):
185×10
235×5
235×5

GHRs (4-2):
×10
+orange band ×10
+green band ×10-×10

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

Solid floor presses.

OH KB Extensions:
20×30

KB Halos:
20×40

Rope Pushdowns:
30×30

V-bar Pushdowns:
30×30

CG Floor Press:
45×30

Reverse-grip Floor Press:
45×30

Floor Press:
45×20
135×10
165×5
195×3
225×2
255×1
285×1
315×1
330×1
300×3
250×10

Flat DB Flyes:
35×12
45×12
45×12
45×12
45×12

Lying Tricep Extensions:
75×10
85×10
95×10
105×10-75×10

Seated Cable Row (wide, neutral grip):
200×12
250×10
270×10
280×8 (PR)
250×10

Side Laterals:
45×10
45×10
45×10-25×10

Band Pull-Aparts:
×25-25-25

Duration: 75 minutes

Single-leg Seated Leg Extension:
50×20-20-20-20

KB Goblet Squat (heels on 5# plate):
106×10
106×10
106×15

KB OH Squats (heels on 5# plate):
44s ×10
44s ×10
44s ×10

Squats (high-bar, 70%):
135×10
225×5
315×3
365×2
365×2
365×2
365×3 (paused)

Conventional Deadlift (70%):
225×5
315×3
435×2
435×2
435×2
435×4

KB Around-the-Worlds:
71×20
71×20

DB Shrugs:
150s ×20
150s ×20
150s ×20
150s ×20

Band Pull-Aparts:
×25-25-25-25

Duration: 70 minutes

OH KB Extensions:
25×40

KB Halos:
25×40

KB Squeeze Press:
25×30

CG Bench Press:
45×40

Bench Press (70%, feet up):
135×10
165×5
195×3
220×3
220×3
220×3
220×3

Seated Shoulder Press Machine:
50×15
80×12
110×10
140×8
170×8
200×6-110×10-80×10

CG Pulldown:
200×10
250×10
260×8
270×5 (PR)
200×5-150×5-100×10

Seated Tricep Pushdown Machine:
235×20f
235×16f
235×15f-110×15-80×15

DB Hammer Curl:
45×10
65×10
75×10-45×10-25×10

Single-arm OH Cable Curl:
20×15
30×15
40×12
50×10-30×10-20×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Feeling weak today from the seasonal asthma, but still had a decent session.

Lying Hamstring Curls:
65×12-12
85×12-12
105×12

Conventional Deadlift:
135×12
135×12
225×5
315×5
405×3
495×1
545×1
565×1
565×1
505×3

SLDL:
325×5
375×5
425×5

GMs (bent leg):
185×10
235×10
265×10

45-degree Hypers:
+106×10
+106×10
+106×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Bench feeling fine but this seasonal asthma kicked my ass. Incline DB not feeling fully comfortable yet.

OH KB Extensions:
25×30

KB Halos:
25×40

KB Squeeze Press:
25×40

CG Bench Press:
45×20
45×20
135×10
135×10
165×5
185×5
205×3
235×1
265×1
285×1
305×1
285×2
285×2
235×6

Incline DB Bench:
60×12-12-12

KB Squeeze Press:
62×20-20-20

Wide-grip BB Row (deep stretch):
135×12-12-12-12-12

Rope Pushdowns:
100×12
130×12
160×8
170×8
100×12-50×15

Side Laterals * Front Laterals * Rear Laterals:
15×10*10*10
15×10*10*10
15×10*10*10

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes