Decent inclines.
OH Tricep Extension:
25×50
Incline Bench Press:
135×12
135×12
155×5
175×3
195×3
225×1
255×1
285×1
290×1
260×4
Flat DB Bench:
55×10
55×10-10-10-12
Incline Tricep Extension:
25×12
35×12
35×12
55×12
Seated Cable Row:
100×10
150×10
200×10
250×10
260×10
KB Side Laterals (straight arms, kb held straight out):
25×15
25×12
KB Reverse Side Laterals:
25×12
25×15
DB Kickbacks:
25×20
30×20
35×20
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes
Rocking Rope Pushdowns:
40×50
Bench Press (60%):
135×10
155×3
185×3
185×3
185×3
185×3
185×3
185×3
185×3
185×5
Standing Military Press:
135×8
185×8
185×8
185×8
Inverted BB Rows:
×27
×13
×11
Seated Tricep Pushdown Machine:
100×50
Dips:
×10
×10
DB Hammer Curls:
30×10
40×10
40×10
OH KB Press:
70×6
88×6
Single-arm Rope Hammer Curl (using seated cable row):
20×10
30×10
40×10
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes
CG Pulldown:
100×12
150×10
200×8
250×6-150×10-50×15
Shrugs:
225×10
315×10
405×10
495×10
495×10
Reverse DB Curls:
20×15
20×15
20×15
Alternating DB Curls:
40×12
50×8
55×6
Seated Reverse Bicep Curl Machine:
30×15-15-15
Seated Bicep Curl Machine:
50×15-65×15-65×13
DB Waiter Curls:
65×12
75×9
75×8
Incline DB Curls:
30×6
30×6
30×6-20×10
DB Preacher Curls:
30×10
30×10
30×10
Duration: 45 minutes
Weak deads.
Conventional Deadlift:
135×10
225×5
315×3
405×1
495×1
585×1
585×2
525×3
SLDL:
315×5
315×5
315×5
45-degree Hypers (btn):
+15×10
+15×10
+15×10
Lying Hamstring Curls:
60×10
80×10
90×10
90×10
90×10
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Decent pressing; no elbow issues.
V-bar Pushdown:
40×50
DB Kickbacks:
25×20-20-20
Bench Press:
45×20
135×10
165×5
195×3
225×1
255×1
285×1
305×1
275×3
Incline DB Bench:
55×8
55×10
55×10
55×10
55×10
Lying Tricep Extension:
25×12
35×12
45×12
55×12
55×12
KB Side Laterals (straight arms, kb held straight out):
20×20
20×16
20×15
BB Rows (shoulder-width overhand grip):
185×12
185×12
185×12
185×12
185×12
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes
Light DE work + deload.
Bench Press (60%):
135×10
155×3
155×3
155×3
155×3
155×3
155×3
155×3
155×5
Standing Military Press:
45×10
95×10
135×10
135×10
135×10
135×10
CG Pulldowns:
100×10-10-10-10-10
Rocking Rope Pushdowns:
40×50
Seated Tricep Pushdown Machine:
50×25-25-25
Incline OH DB Extensions:
25×15-15-15
Hammer Curls:
20s ×10-10-10
Alternating DB Curls:
20s ×10-10-10
Preacher DB Waiter Curls:
30×10-10-10
Single-arm DB Preacher Curls:
30×10-10-10
Band Pull-Aparts:
×25-25-25
Duration: 34 minutes
SLDL * Shrugs:
225×10*10
225×10*10
225×10*10
GHR (4-2):
×12-12
45-degree Hypers:
×12-12-12
Lying Hamstring Curls:
35×12-12-12-12-12
Seated Hamstring Curls:
35×12-12-12-12-12
Seated Pulldown Machine:
50×12-12-12-12-12
Band Pull-Aparts:
×25-25-25
Duration: 22 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:
20×20*20
Incline DB Bench * Incline DB Squeeze Press:
20×20*20
High Incline DB Bench * High Incline DB Squeeze Press:
20×20*20
Decline DB Bench * Decline DB Squeeze Press * Decline Flyes:
20×20*20*20
Seated Cable Row (wide neutral grip):
50×15-15-15-15-15
KB Side Laterals (straight arms, kb held straight out):
10×15-15-15
Band Pull-Aparts:
×25-25-25
Duration: 29 minutes
Knee was a bit unstable from the sumo deads this week, so I cut squats short (and light). Pulls were real quick, though.
Conventional Deadlift (65%):
135×10
225×5
315×3
405×2
405×2
405×2
405×2
405×2
405×2
405×2
405×3
Squat (high bar):
225×2
225×2
225×5
Seated Leg Extension:
110×15+20s hold
140×15+20s hold
170×15+20s hold
Decline Situps (btn):
+25×10
+25×10
+25×12
Good Mornings:
135×12
135×12
Band Pull-Aparts:
×25-25-25
Duration: 30 minutes
Bench Press (65-70%):
45×30
135×10
165×3
165×3
165×3
165×3
165×3
180×3
180×3
180×3
180×3
180×3
Seated DB Press:
45×8
55×8
65×8
65×12
Inverted BB Rows (underhand):
×15f
×12f
×10f
×13f
Seated Tricep Pushdown Machine:
235×24f
235×14f
235×8f
Rocking Rope Pushdowns:
50×50
DB Kickbacks:
25×20-20-20
Hammer Curls:
40s ×10
40s ×10 (alternating)
40s ×10 (elbows forward)
DB Preacher Curls:
45×10
55×10
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes