Solid deads. Deloaded the rest.
Conventional Deadlift:
135×10
225×5
315×3
405×1
495×1
585×1
615×1
555×3
SLDL:
225×10
225×10
225×10
GHR (4-2):
×10
×10
×10
45-degree Hypers:
×10
×10
×10
Lying Hamstring Curls:
35×12
35×12
35×12
35×12
35×12
Band Pull-Aparts:
×25-25-25
Duration: 39 minutes
Pushed the elbow a bit for the first time in months to see how it’s feeling – everything felt nice and easy, but didn’t want to push too much. Deload for the rest of the workout.
Bench Press (paused):
45×15
65×5
85×5
105×5
115×5
135×5
155×1
175×1
195×1
215×1
235×1
255×1
230×3
Incline DB Bench:
30×12-12-12-12-12
Upwards Incline DB Flyes:
15×12-12-12
Lying Tricep Extension:
25×12-12-12
DB Kickbacks:
10×20-20-20
KB Side Laterals (straight arms, kb held straight out):
10×15-15-15
BB Rows (shoulder-width overhand grip):
135×10-10-10-10-10
Band Pull-Aparts:
×25-25-25
Duration: 30 minutes
Cable Crossover (Y-pulleys @ shoulder level, arms crossing over):
17×15-15-15
Cable Crossover (Y-pulleys set high):
17×15-15-15
Upwards Cable Crossover (Y-pulleys set low):
17×15-15-15
Incline DB Bench:
20×15-15
Flat DB Bench:
20×15-15
DB Military Press:
20×15-15
Wide Neutral-grip Lat Pulldowns:
100×15-15-15
CG Pulldowns:
100×15-15-15
DB Shrugs:
40s ×15-15-15
Preacher Curls * Reverse Preacher Curls:
25×15*15
25×15*15
25×15*15
DB Hammer Curls * DB Curls:
15×15*15
15×15*15
15×15*15
Incline DB Curls:
10×15-15-15
OH Preacher Extensions:
25×15-15-15
V-bar Pushdowns:
30×50
Rope Pushdowns:
30×50
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes
Decent conventional pulls despite 8 straight weeks of ME work.
Conventional Deadlift:
135×10
135×10
225×5
315×3
405×1
495×1
585×1
605×1
SLDL:
225×10
225×10
45-degree Hypers:
×10
×10
×10
×10
×12
Lying Hamstring Curls:
35×12
35×12
35×12
35×12
35×12
Band Pull-Aparts:
×25-25-25
Duration: 29 minutes
Seated Chest Press Machine:
30×15 (incline seat position)
30×15
30×15 (switch to flat seat position)
30×15
30×15 (switch to decline seat position)
30×15
Seated Pec Flye Machine:
50×15-15-15-30
Seated Shoulder Press Machine (15s hold @ top of last rep each set):
30×15-15-15-15
Flat DB Bench * Flat DB Squeeze Press:
15×20*20
Incline DB Bench * Incline DB Squeeze Press:
15×20*20
High Incline DB Bench * High Incline DB Squeeze Press:
15×20*20
Seated Cable Row (wide neutral grip):
50×15-15-15-15-15
KB Side Laterals (straight arms, kb held straight out):
10×15
10×15
10×15
Band Pull-Aparts:
×25-25-25
Duration: 23 minutes
Shrugs * BTB Shrugs:
225×10*10
225×10*10
225×10*10
225×10*10
225×10*10
Pistol Squats (high box):
×10-10-10-10-10-10
Leg Extensions:
50×10-10-10-10-10-10-10-10-10-10
Hanging Knee Raises:
×10
×10
×10
×10
×10
Cable Drag Curls:
20×20-20-20-20-20
Band Pull-Aparts:
×25-25-25-25-25
Duration: 17 minutes
Halos (holding plate):
25×10
25×10
Side Laterals (superset with rear laterals):
15×10
15×10
Rear Laterals:
15×10
15×10
Front DB Raises:
15×10
15×10
Standing Press * BTN Standing Press:
45×10-10
65×10-10
85×10-10
105×10-10
Single-arm OH KB Press:
25×10-10-10-10-10-10
Rear Delt Flye Machine:
80×10-10-10-10-10
Seated Shoulder Press Machine (neutral grip):
50×10-10-10-10-10
Single-arm Rope Pushdowns (y-stack):
10×10-10
10×10-10
10×10-10
10×10-10
10×10-10
Pushdowns (y stack, pulling handle into body reach rep):
20×10-10-10-10-10
Incline OH EZ Extensions:
25×10-10-10
Seated Tricep Pushdown Machine:
40×15-15-15
Band Pull-Aparts:
×25-25-25-25-25
Duration: 28 minutes
bi/tricep exercises superset.
Seated Bicep Curl Machine:
40×10
40×10
40×10
40×10
40×15
Seated Bicep Curl Machine (hammer grip):
30×10
30×10
30×10
30×10
30×15
Seated Bicep Curl Machine (reverse grip):
20×10
20×10
20×10
20×10
20×15
Single-arm Pushdowns:
10×10-10
10×10-10
10×10-10
10×10-10
10×10-10
V-bar Pushdowns:
30×10
30×10
30×10
30×10
30×20
Incline OH EZ Extensions:
25×10
25×10
25×10
25×10
25×20
Duration: 18 minutes
DB Shrugs:
40s ×15-15-15-15-15
Lying Hamstring Curl:
50×10-10-10-10-10
Seated Hamstring Curl:
50×10-10-10-10-10
GHRs (4/2):
×10-10-10
Lat Pulldown Machine:
50×10-10-10-10-10
Seated Lat Row Machine:
50×10-10-10-10-10
Straight-bar Lat Pushdowns (strict form):
40×10-10-10-10-10
Rope Face Pulls:
40×10-10-10-10-10
Hanging Knee Raises:
×10-10-10-10-10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 28 minutes
Seated Pec Flye Machine:
35-55-85-115×10 (low)
55-85-115×10 (mid)
55-85-115×10 (high)
Cable Crossovers (y-stack, varying pulley positions, arms crossing):
20×10-10-10-10-10-10
Seated Chest Press Machine:
55×10-10-10 (low seat)
55×10-10-10 (mid seat)
55×10-10-10 (high seat)
DB Pullovers:
20×30
Preacher Curls (extra close, close, regular, wide grips, close rev, wide rev):
25×10-10-10-10-10-10
Seated Bicep Curl Machine:
35×20-20-20
Seated Bicep Curl Machine (hammer grip):
25×10-10-10-10-10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 29 minutes