DE ATG Squats:
225×3-3-3-3-3
315×1-1-1-1-1
Bulgarian Split Squats:
bw ×10-10-10-10-10-10-10-10-10-10
Leg Extensions:
50×10-10-10-10-10-10-10-10-10-10
Wide-grip Shrugs:
225×10-10-10
BTB Shrugs:
225×10-10-10
Low Rope Pulls (pull to waist):
20×15-15-15
Seated Pulldown Machine:
50×15-15-15-15-40
Hanging Scapular Retractions (narrow, medium, wide grips):
×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 27 minutes
Flat DB Flyes:
15×20-20-20-20-20
Incline DB Flyes:
15×20-20-20-20-20
Cable Crossovers:
20×20-20-20-20-20
Pec Flye Machine:
40×20-20-20-20-20
Rope Pushdowns:
30×20-20-20-20-20
OH Rope Extensions:
30×20-20-20-20-20
V-bar Pushdowns:
30×20-20-20-20-20
Underhand Pushdowns:
20×20-20-20-20-20
Band Pull-Aparts:
×25-25-25-25
Duration: 31 minutes
Deadlift:
225×30
Conventional Deadlift:
225×30
Seated Calf Raises:
45×50-50
BB Row (overhand-underhand):
135×10-10
135×10-10
135×10-10
Shrugs:
135×20
135×20
135×20
Lying Hamstring Curl:
50×12-12-12
Seated Hamstring Curl:
50×12-12-12
Rope Face Pulls (two ropes, #18):
50×15-15-15
BTN Pulldowns:
80×15-15-15
CG Pulldowns:
80×15-15-15
Rope Lat Pushdowns (two ropes, strict form):
50×15-15-15
Standing BB Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 31 minutes
Squats (5-3-1 @ 500, wraps @ 495+):
135×10
225×5
315×5
375×5
425×3
475×1
500×2
Leg Extensions:
235×10-10-10-10-10
115×10-10-10-10-10-10-10-10-10-10
DB Bulgarian Split Squats:
110×10-10
110×10-10
110×10-10
BB Shrugs (last rep held @ top):
225×5
315×5
405×5
495×5
585×5
Wide-grip BB Shrugs (last rep held @ top):
585-495-405-315-225×5
Hanging Scapular Retractions:
×10-10-10-10-10-10-10
Band Pull-Aparts:
×25-25-25-25
Duration: 60 minutes
Preacher Curls (narrow):
45×20
45×20
45×20
45×20
45×30
Preacher Curls (wide):
45×20
45×20
45×20
45×20
45×30
V-bar Pushdowns:
50×20
50×20
50×20
50×20
50-20×50
OH V-bar Extensions:
50×20
50×20
50×20
50×20
30-20×50
Duration: 18 minutes
Elbow flared up over the weekend for whatever reason, so back to taking it extra easy for a while.
Flat DB Flyes:
55×10-10-10-10
Bench:
135×12-12
185×10-10-10-10-10
Incline Bench:
135×12-12-12-12-12
Incline DB Flyes:
30×20-20-20-20-20
CG Bench Press:
135×12-12-12
JM Press:
45×15-15-15
Seated Pec Flye Machine:
35-55-70-85-100×25
Pushdowns:
70-30×25
Reverse Pushdowns:
30-20×25
Seated Tricep Pushdown Machine:
100-50×30
Band Pull-Aparts:
×25-25-25-25
Duration: 40 minutes
Haven’t done ‘heavy’ conventional deads in a few cycles – felt pretty solid today.
Conventional Deadlift (5-3-1 @ 630, last reps paused):
135×15
225×5
315×5
405×3
475×5
535×3
600×3
Deadlift:
405×5
405×5
BB Row (overhand, various widths):
225×6-6-10-10-10
Lying Hamstring Curl:
90×12-12-12
Seated Hamstring Curl:
95×12-12-12
Wide-grip Pulldowns:
250×6
250×6
250×6
Extra CG Pulldowns:
250×6
250×6
250×6
Rope Face Pulls (two ropes, #18, superset with lat pushdowns):
100×15
100×15
100×15
Rope Lat Pushdowns (two ropes, strict form):
100×15
50×15
50×15
Band Pull-Aparts:
×25-25-25-25
Duration: 53 minutes
Side Laterals (superset with rear laterals):
20×12
20×12
20×12
Rear Laterals:
20×12
20×12
20×12
BB Front Lateral Raises:
45×12
45×12
45×12
Standing Military Press:
45×15
95×15
145×15
Seated DB Press:
25×15-15-15
Seated Arnold DB Press:
25×15-15-15
Ultra-wide BTN Standing Military Press:
45×15-15-15-15-15
EZ Curls (close, hammer, wide grips):
25×15-15-15
25×15-15-15
25×15-15-50
Standing OH Cable Curls:
13×20-20-30
V-bar Pushdowns (superset with extensions):
40×20
40×20
40×20
OH Cable Extension:
40×20
40×20
40×20
Single-arm Cable Extension:
10×15-15
10×15-15
10×15-15
Band Pull-Aparts:
×25-25-25-25
Duration: 41 minutes
ATG Squats (3’s @ 500):
135×10
225×5
315×3
350×3
400×3
450×3
ATG Zombie Front Squats:
225×3
275×3
325×5
Leg Extensions:
235×10-10-10
235×10-10-10
Shrugs:
225-315-405-495-585×6
Wide-grip Shrugs:
585-495-405-315-225×8
Rope Face Pulls (pulling to chest, single rope):
200×15-15-15-100×20-50×30
BTN Pulldowns (neutral grip):
100-90-80-70-60-50-40×12
Hanging Scapular Retractions:
×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 50 minutes
Elbow feeling decent, but still taking it easy.
Flat DB Bench:
35×20-20-20-20
DB Squeeze Press:
35×20-20-20
Flat DB Flyes:
15×20-20-20-20-20
Incline DB Bench:
35×20-20-20
Incline DB Flyes:
15×20-20-20-20-20
Flat DB Pullovers:
15×15-15-15
Incline Pushups (various widths):
bw ×10-10-10-10
Ultra-wide Bench Press (superset with reverse bench):
45×25
65×25
85×25
Reverse Bench Press:
45×25
65×25
85×25
CG Bench Press:
85×25-25-25
OH DB Extension:
20×20-20-20
Rope Pushdowns:
30×20-20-20
Single-arm Rope Extensions:
10×15-15-15-15-15-15-15-15
V-Bar Pushdowns:
30×30-30-30
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes