First time doing Zerchers since May ’21 – felt good.
Seated Leg Extension:
100×10-10-10-10-10-10-10-10-10-10
KB Goblet Squat:
53×10
53×10
53×10
KB OH Squats:
25 ×10
25 ×10
25 ×10
ATG Zercher Squat (starting from the floor) * Shrugs:
135×10*10
225×5*10
225×5*10
225×5*10
KB Around-the-worlds:
44×20
44×20
44×20
Bent-over Lat Pushdowns:
20×15
30×15
30×15
Band Pull-Aparts:
×25-25-25
Duration: 29 minutes
OH Extensions:
25×30
Halos:
25×40
Bench Press:
45×20
135×10
185×10
185×10
185×10
Incline Bench Press:
45×20
135×10-10-10
High Incline Bench Press:
135×10-10-10
Military Press:
135×10-10-10
EZ OH Extensions:
25×20-20-20
Seated Tricep Pushdown Machine:
50×20-20-20
DB Hammer Curls:
15×20-20-20
Seated Cable Row (two handles):
50×15-15-15-15-15
Band Pull-Aparts:
×25-25-25
Duration: 35 minutes
Band Pulldown – underhand * shoulder width * btn (dowel):
green ×15*15*15
green ×15*15*15
green ×15*15*15
green ×15*15*15
green ×15*15*15
Band Bicep Curl * Reverse Band Bicep Curl * Single-Arm Band Curl (dowel):
red ×15*15*15
red ×15*15*15
red ×15*15*15
Band Hammer Curls:
red ×15-15-15
Single-arm OH Band Curl (body angled away):
red ×15-15-15
Duration: 15 minutes
Workout at home due to weather.
KB RDL * Shrugs:
106×10*10
106×10*10
106×10*10
106×10*10
106×10*10
KB SLDL:
106×10-10-10-10-10
Single-leg Lying Band Hamstring Curl:
red ×10-10-10-10-10-10-10-10-10-10
Lying Band Reverse Squat:
red×10-10-10-10-15
Standing Band Rows (dowel, various grips):
green ×15-15-15-15-15
KB Suitcase Carry:
106×50 steps
106×50 steps
106×50 steps
106×50 steps
Band Pull-Aparts:
×25-25-25
Duration: 27 minutes
Seated Chest Press Machine:
30×15-15-15-15-15
Seated Pec Flye Machine:
50×15-15-15-15-15
Seated Shoulder Press Machine:
30×15-15-15-15-15
Flat DB Bench * Flat DB Squeeze Press:
25×20*20
Incline DB Bench * Incline DB Squeeze Press:
25×20*20
High Incline DB Bench * High Incline DB Squeeze Press:
25×20*20
Decline DB Bench * Decline DB Squeeze Press * Decline Flyes:
25×20*20*20
Seated Cable Row (wide neutral grip):
50×15-15-15-15-15
Side Laterals:
15×15-15-15
Reverse CG Bench*CG Bench:
45×20*20
JM Press*Wide-grip Bench Press:
45×20*20
45×20*20
Band Pull-Aparts:
×25-25-25
Duration: 30 minutes
Good workout to end the year. Squats are getting more comfortable without any wraps/sleeves.
Single-leg Seated Leg Extension:
40×10-10-10-10-10-10
KB Squat:
62s ×10
62s ×10
62s ×10
KB OH Squats:
44s ×10
44s ×10
44s ×10
Box Pistol Squats (going down to parallel box/bench):
×10
×10
Squats (high-bar):
135×10
225×5
315×2
335×2
355×2
375×2
Squats (low-bar):
225×10
225×10
KB Around-the-worlds:
71×20
71×20
71×20
Shrugs:
225×10
315×10
405×10
495×10
585×10
Wide-grip Shrugs:
585-495-405×10
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
OH Extensions:
25×30
Halos:
25×30
Rope Pushdowns:
30×40
Bench Press (65-70%):
45×30
135×10
165×3
200×3
200×3
200×3
200×3
200×3
215×3
215×3
215×3
215×3
215×3
Seated DB Press:
40×12
60×10
80×8
70×10
Assisted Hammer Chins:
×10
×10
×10
Band Face-pulls:
purple ×20-20-20
Seated Tricep Pushdown Machine:
100×25-25-25
Rocking Rope Pushdowns:
50×20-20-20
DB Kickbacks * Band Extensions:
25×20*orange ×10
25×20*orange ×10
25×20*orange ×10
Rope Hammer Curls:
30×20-20-20-20-20
DB Preacher Curls:
45×10
45×10
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes
CG Pulldown (extra close, full stretch):
50×20-100×10
150×10
200×10
150-100-50×10
CG Pulldown (extra close, leaning back // to floor):
50×20-100×10
150×10
170×10
150-100-50×10
Cable Rear Delt Flyes (y-stack):
13×15-15-15-15-15
Rope Cable Curls (hands together palms up):
50×20
50×20
50×20
50×20
50×20
Reverse DB Curls:
15×15-15-15
Alternating DB Curls (holding at top):
20×10-10-10
DB Waiter Curls:
55×10-10-15
Reverse Preacher Curl:
35×15-15-15
Preacher Curl (regular, wide, hands together):
55×20-15-15
Incline DB Curls:
20×12-10-10
Single-arm OH Cable Curl (y-stack, body angled away):
10×15
10×15
10×15
Duration: 45 minutes
Gym got farmer’s walk handles/bars so I decided to try doing farmer’s walk deadlifts for the first time. Took some time setting up as they don’t have proper clamps for them. Definitely a new stimulus. Not near a max effort yet, but did not want to push things too hard right out the gate with them. Definitely going to be sore tomorrow.
Lying Hamstring Curl:
50×10-105×10
115×10
125×10
135×10
145×10
Farmer’s Walk Handles Deadlift:
225×5
405×1
405×1
405×1
505×1
585×1
625×1
625×1
625×3 (PR, 312.5/hand)
405×5
Deadlift * Sumo SLDL:
225×10*10
225×10*10
225×10*10
GMs (straight leg)*GMs (knees bent):
135×10*10
225×10*10
225×10*10
Adduction * Abduction * Kickbacks:
30×10*10*10
30×10*10*10
40×10*10*10
V-bar Pushdowns:
50×15
70×15
80×15
90×15
100×15
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Presses feeling pretty solid. Definitely need to acclimate to holding more weight. 255 was cake, 275 felt like a ton.
OH Extensions:
25×30
Halos:
25×40
V-bar Pushdown (y-stack):
20×50
Military Press:
45×20
75×10
105×10
135×5
165×5
195×3
225×2
255×1
275×2
255×5
Flat DB Bench:
65×15-15
90×15
90×15
90×15
Seated Cable Row (wide neutral grip):
100×12
150×12
200×12
250×12
260×12 (PR)
Incline Tricep Extensions:
25×20-20-20-20-20
Cable Crossover Tricep Extensions:
10×15-15-15-15-15
KB Side Laterals*Front Laterals (holding kb’s straight out):
15×15*15
15×15*15
15×15*15
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes