Nice quick workout. Way more endurance/work capacity this workout, compared to last week’s session.
Dips:
bw x10x1
+35x10x1
+45x10x1
Overhead BB Extensions:
75x10x1
105x10x1
135x10x1
Single-arm Rope Cable Extensions:
33x10x1
37x10x1
40x10x1
BB Curls:
105x10x1
125x10x1
135x10x1
Concentration Curl:
45x10x1
45x10x1
45x10x1
DB Hammer Curls:
55x10x1
65x10x1
75x10x1
+ stretching
Duration: 35 minutes
Barely any soreness today – seems like I am acclimating to things quickly now. Floor presses went well, and I definitely had more endurance and strength throughout the workout compared to last week. Still exaggerating lockouts on every pressing rep.
Floor Press:
135x12x1
165x12x1
185x10x1
225x5x1
255x3x1
295x2x1
245x3x1
245x3x1
245x3x1
245x3x1
245x3x1
245x3x1
245x3x1
245x6x1
Decline Bench Press:
235x10x1
245x10x1
235x10x1
Incline Bench Press:
195x10x1
195x10x1
195x10x1
DB Bench Press:
100x10x1
90x10x1
80x12x1
Flat DB Flye:
40x10x1
50x10x1
40x10x1
Pec Flye Machine:
110x10x1
120x10x1
120x10x1
+ stretching
Duration: 65 minutes
Still really sore from last week. Deads were stiff, but got everything done. Triples were done with 60s rests between sets.
Deadlift (reps deloaded):
135x20x1
225x12x1
315x5x1
405x3x1
495x3x1
585x2x1
480x3x1
480x3x1
480x3x1
480x3x1
480x3x1
480x3x1
480x3x1
480x3x1
Wide-grip Pulldowns:
212x10x1
212x10x1
212x10x1
CG Chins:
bw x10x1
bw x10x1
bw x10x1
Leaning DB Rows:
150x10x1
150x10x1
150x10x1
Standing Single-arm Rope Lat Rows:
60x10x1
67x10x1
67x10x1
Shrugs:
455x10x1
455x10x1
455x10x1
+ stretching
Duration: 80 minutes
Nice shoulder workout. I haven’t done push presses in months and things felt nice and strong.
Push Press:
95x12x1
135x12x1
165x5x1
205x3x1
230x2x1
180x3x1
180x3x1
180x3x1
180x3x1
180x3x1
180x3x1
180x3x1
180x5x1
Standing DB Press (left arm):
80x12x1
80x12x1
90x12x1
Standing DB Press (right arm):
80x12x1
80x12x1
90x12x1
Strict Straight-arm Side Laterals:
25x12x1
35x12x1
35x12x1
L-Laterals:
35x12x1
45x12x1
50x12x1
Rear Laterals:
55x12x1
55x12x1
55x12x1
Rear Delt Flye Machine:
100x12x1
110x12x1
110x12x1
+ stretching
Duration: 60 minutes
This routine is making me feel really deconditioned. My quads were sore immediately after finishing squats. Crazy stuff. SLDLs and weighted hypers went well, exhausting though.
ATG Squats (60s rests between triples):
135x12x1
225x5x1
315x3x1
405x2x1
450x2x1
360x3x1
360x3x1
360x3x1
360x3x1
360x3x1
360x3x1
360x3x1
360x5x1
Deficit SLDL (bar @ ankle height):
225x12x1
315x12x1
315x12x1
45-degree Hypers:
+135x12x1
+185x12x1
+225x12x1 (PR)
Lying Leg Curls:
100x12x1
125x12x1
125x12x1
Leg Extensions:
305x12x1
305x12x1
305x20x1
+ stretching
Duration: 80 minutes
It’s been years since I’ve done -just- an arm workout. Quick and not too difficulty. Lots of DOMs, though. Forearm feeling good.
Dips:
bw x12x1
+25x12x1
+25x12x1
Overhead BB Extensions:
65x12x1
85x12x1
105x12x1
Single-arm Cable Extensions:
30x12x1
30x12x1
30x12x1
BB Curls:
95x12x1
115x12x1
115x12x1
Concentration Curl:
40x12x1
40x12x1
40x12x1
DB Hammer Curls:
50x12x1
60x12x1
70x12x1
+ stretching
Duration: 35 minutes
Exhausting workout. Not used to this much volume for a single body part in one session, so I am completely fried. Lots of back DOMS from yesterday as well. Floor presses went well, and then moved on to incline and decline bb presses. Really focusing on exaggerating the lockout of all pressing movements, which really makes the reps much more exhausting/more difficult.
Floor Press(60s rests between sets):
135x20x1
185x10x1
225x3x1
255x3x1
280x3x1
230x3x1
230x3x1
230x3x1
230x3x1
230x3x1
230x3x1
230x3x1
230x6x1
Decline Bench Press:
225x12x1
225x12x1
225x12x1
Incline Bench Press:
185x12x1
195x12x1
185x12x1
Flat DB Bench:
100x12x1
80x12x1
80x12x1
Flat DB Flyes:
30x12x1
40x12x1
40x12x1
Pec Flye Machine:
100x12x1
110x12x1
110x12x1
+ stretching
Duration: 80 minutes
Back at it after last week’s deload. Good start to the new routine. Low rest rates on the accessory sets killed me – it’ll take a week or two to get used to that. 60s rests between sets, give or take.
Deadlift (reps deloaded, 60-90s rests):
245x10x1
335x5x1
425x2x1
515x1x1
550x2x1
440x3x1
440x3x1
440x3x1
440x3x1
440x3x1
440x3x1
440x3x1
440x5x1
Wide-grip Pulldowns:
200x12x1
200x12x1
200x12x1
CG Chins:
bw x12x1
bw x12x1
bw x12x1
Leaning DB Rows:
150x12x1
140x12x1
140x12x1
Standing Single-arm Rope Lat Row:
50x12x1
60x12x1
60x12x1
Shrugs:
405x12x1
405x12x1
405x15x1
+ stretching
Duration: 80 minutes
Quick, easy deload workout. Keeping things loose to stay ready for the new routine next week.
Deadlift:
135x12x1
225x10x1
315x5x1
405x3x1
495x1x1
585x1x1
585x6x1
Seated Leg Extensions:
305x12x1
305x12x1
305x12x1
305x12x1
305x20x1
45-degree Hypers:
bw x12x1
bw x12x1
bw x12x1
+ stretching
Duration: 45 minutes
So-so workout. Pressing strength is just going backwards, it seems. Floor press strength, at least. Shoulder strength felt pretty good with the standing arnolds, despite all the work beforehand, but floor presses are just stagnant. Next week is a deload/light week, then I am going to change gears with a new routine/split, etc for a few months to try to get presses back on track. Squats have been doing well, as have deads, but would like to get pressing moving again.
Floor Press:
135x20x1
185x12x1
225x5x1
255x3x1
285x2x1
315x2x1
330x1x1
345x1x1
315x1x1
295x3x1
Flat DB Bench:
100x12x1
100x12x1
100x12x1
Dips:
bw x12x1
+45x12x1
+70x12x1
+45x12x1
+45x12x1
Standing Arnold Presses:
50x5x1
65x5x1
80x5x1
90x4x1 (PR)
Seated Rear Delt Flye Machine:
100x12x1
100x12x1
100x12x1
120x6x1
130x6x1
140x6x1
Strict Straight-arm Side Laterals:
25x12x1
25x12x1
Iron Cross Reverse Laterals:
15x12x1
20x12x1
+ stretching
Duration: 90 minutes