27 Sep 2024
Back/Biceps
A. Band row 4x10
B. Band pull-down 4x10
C. DB row 4x8/side 50lbs
D. Band straight arm pull-down 4x10
E. DB hammer curl + fatgripz 4x10 20lbs
F. Band bicep curl 4x10
My adductor seems to be back to normal already, happy it wasn’t anything serious!
28 Sept 2024
Shoulders/Traps
A. Standing DB shoulder press 4x10 20lbs/hand + fatgripz
B1. Band shoulder press 4x10
B2. Plate lateral raise 4x12 10lbs plates
C. Band “far away” upright row 4x10
D. Band facepull 4x10
E. Band pullapart 4x12
30 Sep 2024
Push, effort-based
A. DB shoulder press 1x10 20lbs/hand (warmup)
1xfailure 50lbs/hand, got 12 reps
B. Dip 1x5 warmup
1xfailure (8+9 more assisted reps)
C. Lateral raise drop set
2 sets: 20lbs, 10lbs, 5lbs
I didn’t exactly count reps here but it was roughly 10/15/12~ish reps per set)
D. Band fly + band chest press combo set
2x10 fly + 15 press
E. Band Front raise mechanical drop set
2 sets, gradually widening grip width:
10 reps hands straight ahead, 10 reps hands 2 inches wider, then max reps with hands another 2 inches wider. Didn’t count reps here again just went to failure on the last “drop”.
2 October 2024
Legs, effort-based
A. DB Goblet squat 2x10, 1x20 50lbs
B. Somersault squat 2x15 24kg KB
C. Band leg curl 2x30
D1. Band adduction 2x20
D2. Band abduction 2x20
D3. Seated calves 2x30
D4. Standing calves 2x20
D5. Tibialis 2x20
3 Sept 2024
Pull, effort-based
A. Band pull-down 1x10, 1x15+5+5(rest pause)
B. Band high row 1x15+5+5(rest pause)
C. Band pull apart
1x50 with medium band
1x20(medium+light band) + 10(medium band only) + 10(light band only) (drop set)
D. Band straight arm pull-down + band pulldown (mechanical drop set) 2x10+10
5 Oct 2024
Arms, effort-based
A. Close grip pushup holding dumbells, 1x15+5(rest pause)
B. Band pull-down supinated 1x10+10(rest pause)
C. Skullcrusher mechanical drop set
(Normal skullcrusher into skullcrusher eccentric + CG bench concentric)
2x8-10 + 6-8, 2x20lbs DB
D. Bicep curl mechanical drop set
(DB curl leaning forward to simulate a preacher curl, into standing DB curl)
2x10+10, 2x20lbs DB
E. Band pushdown 2x12+8(rest pause)
F. KB hammer curl 2x10 24kg
G. Forearm levers and wrist roller
7 Oct 2024
Bench Press, load-based
A. Floor press
2x8 135
2x6 155
1x4 165
1x2 185
I miss-read the rep scheme for this one, was supposed to be 8-6-4-2-2-2, will do that right next time)
B1. CG floor press 4x6 135
B2. BB row 4x8 135
C. Assisted Dip 3x8
D. Band pushdown 3x8
8 Oct 2024
Legs, load-based
A. Goblet squat 4x8 50lbs
B. BB squat
135x8
155x6
165x4
185x2
205x2
220x2
C. BW split squat 3x8/leg
D. Heavy band pull apart 4x10
F. BW somersault squat 3x10
10 Oct 2024
Military press, effort-based
A. Seated DB shoulder press
1x12 20lbs/hand
3x6 50lbs/hand
Was supposed to be the same 8-6-4-2-2-2 here as earlier this week, but I’ve just got the 2 pairs of DB’s at home so I went with straight sets instead
B. Band pull-down 4x8
C. DB lateral 3x8, 20lbs/hand
D. DB kickback 3x8, 20lbs/hand
11 Oct 2024
Deadlift, load based
A. Deadlift
135 x 8
185 x 6
225 x 4
245 x 2
275 x2
B. DB RDL 4x8 50lbs/hand
C. DB shrug 2x8 50lbs/hand
D. DB hip thrust 3x10 50lbs
E. Band hamstring curl 1x30
14 Oct 2024
Modified Push
A. Goblet squat with pause at bottom, 5x7 50lbs
B. KB somersault squat 3x8 24kg
C1. Push-up with pause at bottom 5x7
C2. Band fly 3x10
D1. DB Z press, pause at top 5x7, 2x20lbs
D2. Plate lateral raise, pause at top, 3x10, 10lbs/hand
E. Band pushdown, pause at bottom, 3x10
15 Oct 2024
Realized today that I mis-read yesterdays instructions for some of the lifts, when I did a single pause it was actually supposed to be 3 separate 2-second pauses during the eccentric of each rep. That’s what I did today wherever it says “Stato-Dynamic”
Modified Pull
A. DB RDL 3x5 Stato-Dynamic 50lbs/hand
B. Band hamstring curl 3x10 with post-fatigue isometric
C. Band pull-down 3x7, stato-dynamic
D. Band straight arm pull-down 3x10 with post-fatigue isometric
E. Band row 3x8, stato-dynamic
F. Band pullapart 3x10, stato-dynamic
G. Band curl, 3x10 with 5 second eccentric
21 Oct 2024
Got pretty sick after my last workout with some sort of flu, skipped the rest of last week to recover and I’m at the tail end of it now so I’m hopping back on the program with todays workout
Chest + Triceps, volume
A. Band chest press 5x10
B. Dip 4x8
C. Band fly 5x20
D. DB skullcrusher 5x10 20lbs
E. Band pushdown 5x10
22 Oct 2024
Legs, volume
A. DB goblet squat 5x10 50lbs
B. DB RDL 4x8 2x50lbs
C. Split squat 4x10/leg
D1. Somersault squat 4x10 24kg
D2. Band hamstring curl 4x10
23 Oct 2024
Back+Biceps, volume
A. DB row 4x8 50lbs
B. Band pulldown 4x10
C. Band straight arm pulldown 5x10
D. Band high row 4x10
E. Fat DB hammer curl 5x10 2x20lbs
F. Band bicep curl 5x10
Plus 2 sets of the wrist roller
25 Oct 2024
Delts/traps, volume
A. Seated DB press 4x6 50lbs/hand
B1. DB upright row 5x10 20lbs/hand
B2. Plate lateral raise 5x10 10lbs/hand
C1. DB shrug 3x10 50lbs/hand
C2. Band facepull 3x10
D. DB rear delt fly 5x10 20lbs/hand
28 Oct 2024
Push, effort based
A. DB shoulder press rest/pause set
1x18+12, 2 x 20lbs DB
B. Dip mechanical drop set
2x5 BW +12-15 assisted
C. Lateral raise drop set
2x (20lbs DB x 10)+(10lbs plate x 10)
D. Band fly + band chest press combo set
2x10+10
E. Band front raise mechanical drop set
2x10+10+10, wider grip width with each “drop”
29 Oct 2024
Pull, effort-based
A. Band Lat pulldown rest-pause
1x15+12+12
B. Band mid row rest-pause
1x15+12+8
C. Band pull-apart double drop set
2x10(heavy band) + 20 (medium band) + 20(light band)
D. Band straight arm pull-down mechanical drop set
2x10 straight arm pull-down + 20 band high row
E. Band upright row combo set
2x10 upright row +20 band shrug
31 Oct 2024
Knee was feeling a bit wonky so I took it easy for my leg workout today.
A. Goblet squat 2x15 50lbs
B. Split squat 2x10/side
C. Band hamstring curls, band abduction and adduction, various calf raises for a couple sets
1 Nov 2024
Arms, effort-based
A. Close grip pushup 1x26
B. Close grip band pulldown 1x24
C. DB skullcrusher mechanical drop set
2x12+5+10 (normal+slow eccentric+CG bench) 20lbs DB
D. Bicep curl 21’s x 2 sets, 2x20lbs
E. Band pushdown 2x18
F. Fat grips hammer curl 2x12 2x20lbs
G. Wrist roller