Mon/7/23
Block pulls/ 4":
8x3/ 2x1@ 405/ 2x3@ 385
Bent rows: 5@ 135, 185, 295, 225/ 1x15@ 135
Seat Hams machine: 5x15
Hang leg raise: 5x10
3 Likes
Thur/7/25
Cable pec + rear fly: 3x15+15
OHP: 3x5
Push press: 6x5/ 2x3/ 3x5
DB Incline: 4x15
Cable seat rows: 8x15
3 Likes
Sat/7/27
Training/ B.S.ing, at my buddies Pumping Parlour= shed gym.
20+ sets of 20, 30, 40 rep circuits:
-10lbs DB’s or 45lbs EZ bar for everything…Bi’s, Tri’s, press stuff, rows ect…just pumping it around for awhile.
2 Likes
Mon/7/29
Big Leg Press+ Calf: 4x15+10
BLP: 4x10
Lying Hams: 6x10
DB-Rdl’s: 4x10
Floor Abs + glute bridge: 3x10+10
Standing cable Abs: 4x15
2 Likes
Weds/7/31
Pulldowns + Pushdowns: 3x8+8…back and forth.
DB Incline press: 2x20/ 8x8.
Incline Flys: 2x20
Hammer rows: 2x20/ 5x10
High incline DB’s: 2x25@ 30’s
3 Likes
Thurs/8/1
Warmed up on the platform with misc…
4x15 or so
Box SQ/+2": 3x5/ 3x3/ 2x1@ 385/ 3x3@ 315
Leg press: 2x25
Banded pull through: 2x25
Calf: 2x25
3 Likes
Mon/8/5
Cable chest + rear flys: 3x15+15
Decline/low DB press: 5x8/ 5x6.
Seat DB press: 8x12
Shrug machine: 5x10@ 20sec. rests.
Pulldowns: 6x8
Pushdowns: 2x25
3 Likes
Weds/8/7
A few things: 6x25
Box SQ/ speed sets: 8x3
Box/Close stance: 4x8/ 4x8@ 225.
G.M.'s: 3x5@ 225
Leg extensions: 5x15
DB laterals: 3x30
2 Likes
Thur/8/8
Pec deck and Rear fly: 3x15 each.
Bench (no really): 2x15/ 5x5/ 3x5@ 185
DB Incline: 4x8
Incline Flys: 4x12
Pushdowns: 4x15
Bentover rear flys: 2x25
Curls: 3x15
Curls + crossbody: 3x15+15
2 Likes
Sun/8/11- 3 weeks out today.
Lying Hams: 2x15/ 4x10
Standing calf machine: 2x15/ 4x10
Big Leg Press: 5x15
Seated cable row: 8x8, quick breaks.
All lower was paused/painful reps.
3 Likes
Mon/8/12
Pulldowns + Pushdowns: 2x15+15
DB’s/slight decline: 2x15/ 3x8/ 8@ 50, 60 , 70, 60, 60. All paused.
Mid-incline DB’s: 35 reps @ 40’s/ 23 @ 50’s/ 26@ 40’s. Challenge sets to failure.
Really pushed on these= nothing in the tank.
Cable face-pulls + overhead Tri’s: 3x15+15
3 Likes
Weds/8/14
Calf machine: 2x25/ 4x15
Leg extensions: 2x25/ 4x15
Hang leg raise: 3x15
Cable crunch: 3x15
Leg press machine: 3x15/ 3x10
DB/Rdl’s: 3x15
Stretched, paused, painful…pumped up reps.
2 Likes
Thur/8/15
Cable flys + Tri’s: 3x15+15
OHP: 2x8/ 2x5 @ 115/ 5x5@ 95
Decline DB’s: 12@ 40,50, 60, 70’s, all paused
DB/overheads: 2x30@ 30’s
Cross body + curls: 2x20+10/ 1x 20+20
2 Likes
Decline press. I might have typed this before, when I was a pup I molded a nice chest using those. Good job!
1 Like
Thxs…feels pretty good. I use it on the least-declined setting
Fri/8/16
Misc. Warms: some.
DL/conventional:
10x2 to 365
4"block= 1@ 315, 65, 405, 425/ 3x3@ 365
Calf: 6x8
Hams: 3x15
Pulldowns: 3x15
3 Likes
Sunday:
Shed training with a buddy.
-Lots of banded shoulder stuff.
BE:
6x5/ 4x5@ 185
5x10@ 135/ rest-pause set of 24@ 135
DB laterals: 5x15
Sweet backyard pumps
3 Likes
Mon/8/19
Calf: 4x15
Glute/back raise: 4x15
Box SQ/ parallel: close-ish stance…
2x5/ 2x8/ 5x8@ 225, hard quad sets.
A few lunges…
Leg press machine: 5x15
More calf stuff…
3 Likes
Weds/8/21
DB’s/decline:
2x20/ 4x6/ 6@ 50,60,70,80/ 3x6 @ 70’s
DB’s/mid-incline: 4x12/ 30 @ 30’s
Pulldowns: 3x15
Crashed a bit from ‘low fuel warning’…
3 Likes
Thurs/8/22
Warmed up on a platform-
Sumo/ Speed pulls w/band:
10x3 moving up/ 8x1@ 315, 30 sec. rest.
Conventional/deficit pulls: 4x4@ 315
DB/ Rdl’s: 2x25@ 30’s
V-bar pulldowns: 3x15
3 Likes