Month: June 2023

OH KB Extensions:
20×40

KB Halos:
20×40

KB Squeeze Press:
20×40

KB Skull Crushers:
20×20

Reverse-grip Bench Press:
45×20

KB Pullovers:
20×20
35×20

CG Bench Press:
45×20
45×20
135×10
135×10
165×10
195×5
225×3
255×1
285×1
305×1
315×1
285×3
255×5

Incline DB Bench:
60×12-70×12
70×12
80×15-60×12

Wide-grip Seated Cable Row (neutral grip):
100×10-200×10
250×10
250×10
200×10-150×10

Rope Pushdowns:
100×10
100×10
100×10
100×10
100×10

Incline Side Laterals (low incline):
20×10
20×10

Incline Side Laterals (high incline):
20×10
20×10

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Groin still bothering so no squat work at all. Did extensions with a deeper stretch/starting point and my quads are already sore.

Seated Leg Extension:
50×20-20-20-20
100×10
155×10
200×10
235×10
235×10
235×8f

Conventional Deadlift:
135×10
225×5
315×3
405×2
405×2
405×2
405×2
405×2
405×2

KB Around-the-worlds:
71×20
71×20

Decline Situps (weight btn):
+25×10
+25×10

Lying Reverse Band Squats:
doubled orange ×10
orange ×15-15 (single leg)
doubled orange ×10

Band Pull-Aparts:
×25-25-25-25

Duration: 38 minutes

OH KB Extensions:
20×40

KB Halos:
20×40

KB Skull Crushers:
20×20

KB Squeeze Press:
20×20

CG Bench Press:
45×20

Reverse-grip Bench Press:
45×20

Bench Press (65%, paused, legs up):
45×20
135×10
175×5
210×3
210×3
210×3
210×3
210×3
210×3
210×3
210×3

Seated DB Press:
55×10
75×8
85×8
55×15

Seated Tricep Pushdown Machine:
100×25
100×25
100×25
100×25

Shrugs:
225×10
315×10
405×10
495×10

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

Hanging Scapular Retractions:
×10-10

Hammer Chins:
×12 (pulldown handle)
×12 (close)
×15f (regular)

DB Hammer Curls (pronating at top):
20×20
20×20
20×30f

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Groin still tight from memorial day so I shut things down after a few uncomfortable warmups. RDLs felt great.

Seated Hamstring Curls:
55×15-15
55×15-15
55×15

Squats (high-bar, parallel):
135×10
135×10
225×5
315×1
315×1

RDL:
325×5
375×5
425×5
475×5
525×5

GMs:
135×5
185×5
235×5
255×5

GHRs:
×10
+44×10
+44×10-bw ×10

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes

Inclines feeling pretty good – still holding back a bit, though. Same with flat db bench.

OH KB Extensions:
20×40

KB Halos:
20×40

KB Skull Crushers:
20×20

KB Squeeze Press:
20×20

KB One-arm Press:
20×20

Incline CG Bench:
20×20

Single-arm Cable Flye:
20×20

Incline Bench Press (pinky on outer ring):
45×20
135×10
135×10
165×10
195×5
225×5
255×1
275×1
295×1
305×1
275×3

Flat DB Bench:
50×10
70×8
90×8
100×8
50×15

Incline EZ Extension:
55×15
55×15
55×15
55×15
55×15

Seated Cable Row:
200×10
250×6
280×8
280×8
280×10 (PR)-150×15

Incline Side Laterals:
15×15
15×15
15×25

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Good DE work.

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

KB Squat * KB OH Squats (heels on 5lb plates):
35s ×10*10
35s ×10*10
35s ×10*10

Squats (high-bar):
135×10
225×2
315×2
315×2
315×2
315×2 (paused)

Conventional Deadlift:
225×5
315×2
370×2
370×2
370×2
370×3

KB Around-the-worlds:
71×20
71×20
71×20

OH Shrugs:
135×20-20-25

DB Shrugs:
150s ×35

Band Pull-Aparts:
×25-25-25

Duration: 52 minutes

Easy/quick DE work.

OH KB Extensions:
20×40

KB Halos:
20×40

KB Squeeze Press:
20×20

KB Skull Crusher:
20×20

CG Bench:
45×20

Bench Press (60%, paused, legs up):
45×30
135×10
165×5
195×3
195×3
195×3
195×3
195×3
195×3
195×3
195×3

Standing Military Press:
135×10
135×10 (wide grip)
185×5
185×5 (wide grip)
205×5
205×5 (wide grip)
45×20 (klokov)

Dips:
×10-10-10

Hammer Chins (narrow to wide grip):
×10
×10
×10
×10
×10

DB Hammer Curl:
35×10
25×20
25×20

Seated Pec Flye Machine:
55×25

Cable Flye:
30×25

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes