Month: August 2023

8/17 – Bench – DE

Plate Halos:
25×40

Plate Squeeze Press:
25×20

Seated Plate Squeeze Press:
25×20

Plate Skull Crushers:
25×20

OH Plate Extensions:
25×20

Rope Pushdowns:
30×40

CG Bench Press:
45×20

Reverse CG Bench Press:
45×20

Bench Press:
45×20

Seated Chest Press Machine * Seated Chest Press Machine (reverse grip):
70×15*70×15
70×15*70×15
70×15*70×15

Seated Chest Press Machine (reverse grip):
100×10
145×10
175×10

Seated Shoulder Press Machine:
50×15
50×15
50×15
50×15
50×15

KB Squeeze Press:
71×15-106×15
106×20

Seated Tricep Pushdown Machine:
100×15
100×15
100×15

Hammer Chins (various grips):
×10
×10
×10

Hanging Scapular Retractions:
×10
×10
×10

Wide-grip Pullups (pulling back):
×10
×10
×10

DB Hammer Curls (pronating at top):
25×10
40×10
40×10
40×10-25×10

Standing Band Pec Flyes:
green ×25-25-25

Band Pull-Aparts:
×25-25-25

Duration: 42 minutes

8/16 – Arms

Cable Curls * V-bar Pushdowns:
10×10*10×10
20×10*20×10
30×10*30×10
40×10*40×10
50×10*50×10
60×10*60×10
70×10*70×10
80×10*80×10
90×10*90×10
100×10*100×10
130×10*130×10
160×10*160×10
180×8*180×8

Incline DB Curls * OH DB Extensions:
20×20*55×20
20×20*55×20

EZ Wide-grip Drag Curls * Skull Crushers:
75×16*75×15
75×13*75×15
75×12*75×15

Single-arm OH Cable Curls * Crossover Tricep Extensions:
20×20*20×20
30×20*30×20
30×20*30×20

Underhand Pushdowns:
30×30

Pushdowns:
30×30

Duration: 33 minutes

8/15 – Deadlift – ME

Deadlift (toes few inches from plates, then narrowed a bit for last two sets):
135×10
135×10
225×6
315×3
405×2
495×2
585×1
635×1
635×2
585×2

SLDL:
340×3
390×3
440×3
490×3
540×3

GHRs:
×10 (4-2)
×10 (3-2)
×10 (2-2)
×10 (1-2)
×12 (0-2) (PR)

Seated Hamstring Curls:
85×15
100×12
115×10
130×8
145×7

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

8/14 – Bench – ME

Left rear delt/rotator cuff still unstable with heavy pressing so cruised today again.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Skull Crushers:
25×20

OH Plate Extensions:
25×20

Reverse-grip Bench Press:
45×20

Rope Pushdowns:
30×40

CG Bench Press:
45×20
45×20
135×10
135×10
165×10
195×5
225×3
225×3
225×3
225×3

Incline DB Bench:
50×12

Seated Chest Press Machine:
50×15-15-15

KB Squeeze Press:
53×20
53×20
53×20

Wide-grip Seated Cable Row (neutral grip):
100×12
100×12
100×12
100×12
100×15

Rope Pushdowns:
100×10
100×10
100×10
100×10
100×15

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

Incline Side Laterals (high incline):
20×10
20×15

KB Pullovers:
53×15
53×15
53×15

Band Pull-Aparts:
×25-25-25

Duration: 47 minutes

8/11 – Squat/Core

Squats continue to improve.

ATG Zombie Front Squats * KB Goblet Squats (heels on 5# plates):
135×10*106×10
135×10*106×10
135×15*106×15

ATG Squats (high-bar, paused):
135×10
135×10
225×5
275×2
295×2
315×2
335×2
355×2
375×2
395×2
415×2

Seated Leg Extension:
160×10
160×10
160×10
160×10
160×15

Lying Reverse Band Squats:
green ×12 (single leg)
doubled green ×12
doubled green ×12
doubled green ×12
green ×12 (single leg)

GHR Sit-ups:
×15
×15
×15
×15
×15

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

8/10 – Bench – DE

No de bench today – letting the shoulder heal. Light pressing felt OK.

Plate Halos:
25×40

Plate Squeeze Press:
25×20

Seated Plate Squeeze Press:
25×20

OH Plate Extensions:
25×20

Plate Skull Crushers:
25×20

Pushdowns:
30×45

CG Bench Press:
45×20

Seated Chest Press Machine * Seated Chest Press Machine (reverse grip):
70×15*70×15
70×15*70×15
70×15*70×15

Seated Shoulder Press Machine:
40×15
40×15
40×15

Seated Tricep Pushdown Machine:
100×15
100×15
100×15
100×15
100×15

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

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

Hanging Scapular Retractions:
×10
×10
×10

Seated Pulldown Machine:
100×15-15-15-15-15

DB Hammer Curls (pronating at top):
25×12
35×12
50×10-30×10-20×15

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

8/9 – Arms

V-bar Pushdowns * Rope Cable Curls (y-stack):
10×20*20×20
20×20*30×20
30×20*40×20
40×15*50×15
50×12*50×12
60×10*60×10
70×10*70×10
80×10*80×10

Incline DB Curls * OH DB Extensions:
20×20*55×20
20×20*55×20

BB Wide-grip Drag Curls * BB Skull Crushers:
75×16*75×15
75×13*75×15
75×12*75×15

Single-arm OH Cable Curls * Single-arm Crossover Tricep Extensions (y-stack):
10×20*10×20
10×20*10×20
10×20*10×20
10×20*10×20

Duration: 32 minutes

8/8 – Squat – ME

First heavy squat day since May (groin). Quite pleased with how easy things felt.

ATG Squats (high-bar):
135×10
135×10
225×5
315×3
365×1
415×1
455×1
495×2
455×3 (paused)

SLDL:
330×3
380×3
430×3
480×3
530×3

GMs:
185×5
185×5
185×5

GHRs:
×10 (2/2)
×10 (1/2)
×10 (0/2)

Seated Hamstring Curls:
100×10
130×8
160×6
170×5

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

8/7 – Bench – ME

Shoulder is still achy/unstable, but made progress on incline regardless.

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Rope Pushdowns:
30×40

OH Plate Extensions:
25×40

Single-arm Cable Flye:
20×20

Incline CG Bench:
45×20

Incline Bench Press (pinky on outer ring):
45×20
45×20
135×10
135×10
165×10
195×5
225×5
255×1
285×1
310×1
275×2
275×2

Incline EZ Extension:
45×15
65×15
65×15
65×15
65×15

Flat DB Bench:
50×10
80×10
110×8

Seated Cable Row:
200×10
250×10
280×12
285×10 (PR)
285×8

Incline Side Laterals:
15×20
15×20
15×20

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

8/4 – Squat/Deadlift/Core

Groin is feeling pretty good – squats getting more comfortable. Lower accessory work volume due to time constraints.

ATG Zombie Front Squats:
135×10
135×10
135×15

ATG Squats (high-bar, paused):
135×10
135×10
225×5
265×2
285×2
305×2
325×2
345×2
365×2
385×2
405×2

Seated Leg Extension:
160×10
160×10
160×15

Lying Reverse Band Squats:
green ×12 (single leg)
doubled green ×12
doubled green ×12

GHR Sit-ups:
×15
×15
×15

Band Pull-Aparts:
×25-25-25

Duration: 37 minutes