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