Pushdowns * Cable Curls:
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
200×10*200×10
200×10*200×8
200×10*200×6
Skull Crushers * DB Curls (elbows tucked forward):
95×10*50×8
115×10*50×6
Single-arm Crossover Tricep Extensions * Single-arm OH Cable Curls:
60×10*60×10
70×10*70×10
80×7*80×8
Duration: 38 minutes
No groin discomfort today – feeling pretty good.
KB Squats (heels on 5# plates):
44s ×10
44s ×10
44s ×10
53s ×10
53s ×10
61s ×10
ATG Squats (high-bar, heels on 5# plates, paused):
135×10
225×6
315×2
315×2
315×2
315×2
315×2
315×2
Seated Leg Extension:
235×10
235×10
235×10
235×10
235×15
Incline Shrugs:
45×10
135×10
225×10
315×10
315×10
Hanging Knee Raises:
doubled orange ×15
doubled orange ×15
doubled orange ×15
GHR Sit-ups:
×15
×15
×15
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Shoulder still aching – pushing things where I can. Lower reps on assistance, shooting for failure a few times per movement, longer rests (2 min).
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
CG Bench Press:
45×20
Bench Press:
45×20
Reverse Bench:
45×20
Plate Skull Crushers:
25×20
OH Plate Extensions:
25×20
Seated Chest Press Machine:
50×10
100×10
155×10
175×7
200×8
235×7
Incline Bench Press:
135×10
185×10
135×10
135×10
Incline KB Squeeze Press:
70×15
106×20
106×25
Wide-grip BB Rows:
225×10
275×8
275×7
275×7
275×6
JM Press:
45×20
95×20
125×10
135×10
145×8
155×7
Side Laterals:
55×10
60×8
60×6
Band Pull-Aparts:
×25-25-25
Duration: 65 minutes
Best squat session since the groin strain in May. Pretty much pain-free.
ATG Zombie Front Squats:
135×10
135×10
225×5
275×2
325×1
345×1
365×1
385×1
405×1 (wraps)
425×1 (wraps)
405×2 (wraps)
385×1
SLDL:
225×3
315×3
405×3
495×3
GHRs:
×6 (0/2)
×6 (0/2)
×6 (0/2)
Seated Hamstring Curls:
80×12-12-12-12-12
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Trying to push the shoulder a bit but it’s still feeling very achy/stiff.
Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Skull Crushers:
25×20
CG Bench Press:
45×20
Bench Press:
45×20
Reverse Bench:
45×20
OH Plate Extensions:
25×20
Bench Press (pinkies on rings):
45×20
45×20
135×10
135×10
165×10
195×5
195×5 (slingshot)
195×5
Decline Bench Press (pos:4, pinkies on rings):
45×20
135×10
165×10
165×10
165×10
165×10
Seated Tricep Pushdown Machine:
155×20
155×20
155×20
155×20-100×20-50×20
Side Laterals:
20×15
20×15
20×15
20×15
20×15
Seated Cable Row:
100×10
200×8
250×8
285×8 (PR)
290×10 (PR)
250×10-150×15-100×15
Band Flyes:
green ×25-25-25
Single-arm Cable Flyes:
10×15
20×15
20×15
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes