Month: December 2023

Pushdowns * Cable Curls (elbows tucked forward):
10×20*10×20
30×20*30×20
50×15*50×15
70×12*70×12
90×10*90×10
110×10*110×10
130×10*130×10
150×10*150×10
170×12*170×8

Skull Crushers * Concentration Curls:
115×10*50×12
135×10*50×10
155×10*50×10

Single-arm Crossover Tricep Extensions * Single-arm OH Cable Curls:
30×20*30×20
40×15*40×15
50×15*50×15
60×10*60×12
30×30*30×30 (both arms at once)

Duration: 35 minutes

Deads weren’t clicking today; some tightness in my left knee.

SLDL:
135×20

Conventional Deadlift:
135×10
225×6
315×3
405×2
495×1
545×1
545×1
545×1

Shrugs:
135×20
225×20
315×20
405×10
545×10
315×10
315×10

SLDL:
315×5
315×5
315×5
315×5
315×5

Seated Hamstring Curls:
100×10-10-10-10-10

45-degree Hypers (glute focus, setting: 5) :
×12-12-12-12-12

GMs (knees bent):
135×10-10-10

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

Plate Halos:
25×40

Seated Plate Squeeze Press:
25×20

Plate Squeeze Press:
25×20

Plate Pullovers:
25×20

Plate Skull Crusher:
25×20

OH Plate Extensions:
25×20

CG Bench Press:
45×20

Reverse Bench Press:
45×20

Bench Press (paused):
45×20
45×20
135×10
135×10
165×10
195×5
225×3
255×1
275×1
295×1
295×1
275×3

Incline Bench:
45×10
135×10
155×10
155×10
155×10
155×10

JM Press:
45×20
95×10
125×10
145×10
115×15

BB Rows:
185×12
235×12
285×12
285×12

Side Laterals:
60×6
65×6
65×7

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes