Category: Bodybuilding

Pec is feeling pretty solid and felt fine with today’s work, but I did not want to push too hard too soon.

OH Extensions:
25×30

Halos:
25×40

Decline Bench Press (pos:4, ring on rings):
45×30
45×30
135×10
165×10
195×10
225×10
225×10
225×10
185×10

Single-arm Cable Flyes (low pulley position: 7):
20×15
20×15
20×15
20×15
20×15

BB Rows (deep stretch):
185×12
185×12
185×12
185×12
185×12

Incline Tricep Extensions:
25×15
45×15
65×15
75×15
45×20-20

Reverse Pushdowns:
50×40

Pushdowns:
50×50

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

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Great session. I need to remember to continue doing the lying reverse squats.

Single-leg Seated Leg Extension:
50×10-10-10-10-10-10-10-10

Seated Leg Extension:
50×40

KB Squats (heels on 25# bumper):
44s ×10
62s ×10
62s ×15

KB OH Squats (heels on 25# bumper):
44s ×10
44s ×10
44s ×10

Wide-stance Squats (low-bar,  60%):
135×10
225×3
315×2
315×2
315×2
315×3 (paused)

Conventional Deadlift (60%):
225×3
315×2
370×2
370×2
370×2
370×3 (paused)

KB Suitcase Carry:
106× long hallway
106× long hallway

KB Farmer’s Walk
106s × long hallway x2

KB Around-the-worlds:
44×20
62×20

Lying Reverse Band Squats:
doubled orange ×15
doubled orange ×15
choked orange ×15

Band Pull-Aparts:
×25-25-25

Duration: 55 minutes

Skipped bench work (pec). Extra shoulder work.

OH KB Extensions:
25×30

KB Halos:
25×40

KB Squeeze Press:
25×30

Flat KB Bench (bell up):
25×20

Pushdowns (y-stack):
13×50

Bench Press:
45×30-30-30

Military Press:
45×10
75×10
95×10
135×10
165×8
195×8
225×8
225×8

Klokov Press:
45×20-65×20

OH KB Press:
44s ×10
62×6
88×6

CG Hammer Chins (pulling back, using pulldown handle):
×10
×10
×10

Pullups:
×10

Chins:
×10

Hammer Chins:
×10

Seated Tricep Pushdown Machine:
50×35
70×35
100×50

Rope Hammer Curl:
100×10
150×10
200×10-100×10-50×10-100×10

Band Pull-Aparts:
×25-25-25

Duration: 45 minutes

Rope Pushdowns * Rope Cable Curls:
50×20*80×20
60×20*80×20
70×20*80×20
80×20*80×20

EZ Skull Crushers * EZ Wide-grip Drag Curls:
55×20*55×20
55×20*55×20
65×20*65×20
75×20*75×20

OH DB Extensions * DB Hammer Curls:
40×20*20×20
40×20*20×20
40×20*20×20
40×20*20×20

Single-arm Cable Extensions * Incline DB Curls:
20×20*15×20
20×20*15×20
20×20*15×20
20×20*15×20

Wide-grip Pulldown (neutral grip) * CG Pulldown (overhand):
100×20*50×20
100×20*50×20
100×20*50×20
100×20*50×20

Duration: 44 minutes

First heavy narrow stance/high-bar squats since last Feb and they felt great. 505/525 were pretty smooth.

Lying Hamstring Curls:
80×12-12
100×12-12
120×15

Squats (high-bar, parallel):
135×12
225×5
315×3
365×1
405×1
455×1
505×2
525×2
475×3

RDL:
325×5
375×5
425×5

GMs (straight leg):
135×10
185×10
205×10

45-degree Hypers:
+140×10
+140×10
+140×10

Band Pull-Aparts:
×25-25-25

Duration: 65 minutes

Battling a sinus infection and taking it easy on the pec, so I did not do any ME work. Probably will cruise this week and do this week’s ME work next week.

OH KB Extensions:
25×30

KB Halos:
25×40

Pushdowns:
30×50

Floor Press:
45×20
45×20
135×10
135×10
135×10

Single-arm Cable Flyes (pulley @ shoulder level):
20×20
20×20
20×20

Seated Chest Flye Machine:
50×20-20-20

V-bar Pushdowns:
50×10
100×10
150×10
200×10-100×10

Lying Tricep Extensions:
25×15
45×15
65×15
85×15-65×15-45×15

JM Press:
45×20-20-20

Seated Cable Row (wide, neutral grip):
100×10
150×10
200×10
250×10
260×10-150×10-100×10

KB Side Laterals * KB Side Laterals * KB Rear Laterals(kb held straight out):
20×10*10*10
20×10*10*10
20×10*10*10

Band Pull-Aparts:
×25-25-25

Duration: 40 minutes

Good session but I was dragging ass the entire time.

Single-leg Seated Leg Extension:
50×10-10-10-10-10-10-10-10

Seated Leg Extension:
50×40

KB Goblet Squat (heels on 25# bumper):
106×10
106×10
106×15

KB OH Squats (heels on 25# bumper):
44s ×10
44s ×10
44s ×10

Squats (high-bar, “70%”):
135×10
225×5
300×2
300×2
300×2
300×2

Conventional Deadlift (70%):
135×10
225×3
315×2
435×2
435×2
435×2
435×2

KB Suitcase Carry:
106× long hallway
106× long hallway

KB Farmer’s Walk
106s × long hallway
106s × long hallway

DB Shrugs:
150s ×25-100s ×25

Band Pull-Aparts:
×25-25-25-25

Duration: 60 minutes

Skipped bench work (pec). Did some extra shoulder presses.

OH KB Extensions:
25×30

KB Halos:
25×40

KB Squeeze Press:
25×30

CG Bench Press:
45×50

Seated Shoulder Press Machine:
40×10-10-10-10-10

Military Press:
135×10
185×10
185×10
185×10
185×10
185×10

CG Hammer Chins (pulling back, using pulldown handle):
×10
×10
×10

CG Scapular Retractions:
×10-10-10

CG Pulldown:
100×10-10-10

BTB Pushdowns (y-stack):
30-40-50-60-70-80×20

Rope Hammer Curl:
50-80-110×20

Band Pull-Aparts:
×25-25-25

Duration: 33 minutes

Definitely could not muster the deadlift mindset today with being cautious about my pec. Easy deads, but didn’t really put effort out.

Lying Hamstring Curls:
65×12-12
85×12-12
105×15

Conventional Deadlift:
135×12
135×12
225×5
315×3
405×3
495×2
495×2
495×2

SLDL:
315×5
365×5
415×5

GMs (bent leg):
135×10
185×10
235×10

45-degree Hypers:
+106×10
+106×10
+106×10

Cable Face-pull:
40-60-80×20

Band Pull-Aparts:
×25-25-25

Duration: 47 minutes