Month: October 2020

Really nice session despite going in on a 24h fast. Been skipping using wrist wraps for all pressing for a while now to strengthen the forearms/wrists more.

@ gym
Single-arm OH KB Press:
60×10
60×10
88×5
88×5
106×6 (PR)
106×6 (PR)
88×6
88×6
60×10
60×10

Standing Military Press:
185×5
235×5
185×5
135×12

Ultra-wide BTN Standing Military Press:
45×12
45×12
45×12
45×12
45×20

Side Laterals (superset with rear laterals):
30×10
30×10
30×10
30×10

Rear Laterals:
30×10
30×10
30×10
30×10

Front Lateral Plate Raises:
45×10
45×10
45×10

EZ Curls (close, regular, wide grips):
45×12-12-12
45×12-12-12
45×15-15-15

Seated Tricep Pushdown Machine (superset with pushdowns):
110×15
130×15
160×12
190×12
230×10 (stack)

Pushdowns:
100×15
110×15
120×12
130×12
200×10 (stack)

DB Forearm Curl:
15s ×50

Reverse DB Forearm Curls:
15s ×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 50 minutes

Finally doing squats at the gym…feels good.

@gym
Squats (feet together – shoulder-width  – wide-stance, 5-10s between stance changes):
225×4-4-4
225×4-4-4
225×4-4-4

Single-leg Extensions:
50×12
50×12
50×12
50×12
50×12
50×12
100×20 (both legs – toes out)
100×20 (both legs – neutral)
100×20 (both legs – toes in)

Wide-grip Shrugs:
225×10
225×10
225×10
225×10
225×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
100×15
120×15
140×15

Pulldowns (overhand grip):
150×10
150×10
150×10

Hammer Chins:
×12
×12
×12

Hanging Scapular Retractions:
×12
×12
×12

Lying Leg Lifts:
×25
×25
×25

V-Sit Crunches:
×25
×25
×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 35 minutes