Month: February 2024

Tough shoulder presses – def fatigued still from last week. Minimal tendonitis issues, though.

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:
45×20

Bench:
45×20

Ultra-wide Bench:
45×20

Seated OH Press:
45×20

Military Press / Push Press (wide grip):
45×10
95×10
135×10
165×10
185×5
205×3
225×3
245×2
245×2
225×4

Side Laterals:
40×10
40×10
40×10
40×10
40×12

Arsenal Plate Loaded Chest Press (seat pos: 3):
90×20
180×12
270×10
360×10
410×6
450×6
480×6 (PR)
450×6–360×10

Incline Tricep Extensions:
60×20
60×20
60×20
60×20
60×20

TG Plate Loaded Wide-grip Pulldown:
90×12
180×12
270×12
360×10
410×8
450×8 (PR)
450×8-270×12

Band Pull-Aparts:
×25-25-25

Duration: 70 minutes

Great workout – best I’ve had in quite a while. Really liking the rear kick and pendulum squat machines. Kneeling shrugs were outstanding.

TG Plate Loaded Single-Leg Leg Extension:
45×30-30-30 (both legs)
45×10-10-10
90×10
135×10
180×10
180×10
180×10

Squats (high-bar):
135×10
135×10
225×5
275×2
275×2
275×2
275×2
275×2
275×3

Arsenal Pendulum Squat:
×20
50×10
70×10
90×10
115×10
115×10 (PR)

Standing Calf Raise Machine:
130×40
130×31
130×26
130×23

Kneeling Shrugs (using TG Plate Loaded Deadlift):
90×10
180×10
270×10
360×10
450×10
540×10
540×10 (PR)

TG Plate Loaded Rear Kick:
90×15
180×15
250×15
275×15 (PR)

GHR Sit-ups (weight bth):
×15
+25 ×10
+25 ×12

Seated Calf Raise:
135×35-90×25

Band Pull-Aparts:
×25-25-25

Duration: 80 minutes

Tendonitis is getting better, and shoulders seem solid. Pushing strength slowly coming back – best overheads in quite some time.

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

Bench Press:
45×20

CG Bench Press:
45×20

Ultra-wide Bench Press:
45×20

TG Plate Loaded Incline Chest Press:
90×20 (seat pos: 2)
140×12
180×12
230×10
280×8
280×6
180×12 (seat pos: 4)
230×12
280×10 (PR)-180×12

Strict Standing Military Press:
45×20
95×10
135×10
185×10
205×8
225×6
245×3
265×4 (push press)
225×4 (wide grip)

Single-arm OH KB Press:
70×6
88×4
106×4

Hammer Chins:
×10
×10
×10
×10
×10

DB Hammer Curl (elbows forward, pronating at top):
40×12
45×10
50×10

Band Pull-Aparts:
×25-25-25

Duration: 60 minutes

Pushdowns * Cable Drag Curls (curl bar):
50×30*50×30
80×15*80×15
110×12*110×12
140×10*140×10
170×10*170×10
170×10-140×10-100×10*100×15-80×10-50×10

Arsenal Seated Bicep Curl Machine:
60×15
100×12
110×8
110×6-60×10-30×15

TG Plate Loaded Dip:
270×15
360×12
410×10
460×10 (PR)
460×8-360×12-270×15

Concentration Curls:
55×8
55×6
55×5

Single-arm Cable Crossover Extensions:
20×25
30×20
40×15-20×20

Duration: 39 minutes

Meh deads. Could tell I was holding back a bit due to thinking about my back (which has felt fine). Enjoyed doing reverse hypers for the first time.

Deadlift: (shins on rings):
155×10
155×10
265×10
265×10
375×3
485×1
595×1
640×1
640×1

Arsenal Seated Hamstring Curls:
50×15
100×15
150×12
210×8
250×8 (PR)
250×7
250×6-200×6-150×6-100×8-50×15

GHRs (glute focus):
×12
+53×12
+53×12
+53×12
+53×12

TG Lying Hamstring Curls:
30×20
60×20
90×20
120×12-60×12

SLDL:
225×10
225×10
225×10

Reverse Hypers:
×20
25×15
50×15
75×15
100×15 (PR)

Band Pull-Aparts:
×25-25-25

Duration: 70 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

Bench Press:
45×20

Ultra-wide Bench:
45×20

CG Bench:
45×20

Arsenal Plate Loaded Incline Bench:
×20
90×20
140×12
190×10
240×7
240×7
240×7-140×12-90×15

Hammer Strength Plate Loaded Bench:
90×15
180×12
270×10
270×10
270×10-180×12-90×15

Arsenal Seated OH EZ Extension:
50×20
100×15
150×12
210×12
250×12 (PR)-100×20

ProMax Plate Loaded Wide-grip Pulldown:
90×10
180×10
270×10
360×10
410×7 (PR)
410×7-270×10-180×12

Arsenal Side Lateral Machine:
30×20
60×15
90×10
120×10
140×8
160×6 (PR)-90×10

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Great session today trying the diff machines.

TG Plate Loaded Single-Leg Leg Extension:
45×30-30-30 (both legs)
45×10-10-10
90×10
135×10
180×10
180×10
180×10

Standing Calf Raise Machine:
110×50
110×35
110×27
110×28

Seated Calf Raise:
45×35
45×50
45×40
45×40

Staggered KB Goblet Squats:
70×20
70×20
70×20

TG Plate Loaded Rear Kick:
90×15
180×15
250×15
275×15 (PR)

Arsenal Pendulum Squat:
×15
45×15
90×15

Hammer Strength Ab Crunch Machine:
50×20
100×20
100×20

Band Pull-Aparts:
×25-25-25

Duration: 58 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

CG Bench:
45×20

Reverse-grip Bench:
45×20

Ultra-wide Bench:
45×20

OH Plate Extensions:
25×20

Bench Press (70%, paused, various widths):
45×20
135×10
175×5
210×3
210×3
210×3
210×3
210×3

JM Press:
45×20
65×20
85×20
65×20
65×20

Hammer Chins:
×10
×10
×10
×10
×10

TG Plate Loaded Shoulder Press:
90×20
180×15
180×15
180×15
180×15
180×15

DB Hammer Curl (elbows forward, pronating at top):
45×15
45×15
45×15-20×25

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes