Fri/11/11
Cable fly/low to high: 3x15
Low incline DB’s: 6x15
High DB’s: 4x10
OHP: 5x5@ 95/ 1@ 25 w/bar.
Seat rows: 6x10
3 Likes
Mon/10/14
Calf machine: 3x25
Leg press: 3x25
Box SQ:
4x6/ 2x3/ 1@ 315, 345, 375, 395
Back raise: 3x15
Abs: 3x15
Pulldowns: 3x25
2 Likes
Weds/10/16
Warms: 8x15
Incline DB’s: 4x8/ 4x8@ 60’s + 8rep drop to finish.
Seat cable fly: 6x10
Hammer machine rows: 6x15
Misc. curls: 6x15
3 Likes
Thurs/10/17
Sumo pulls: speed reps
4x4/ 4x2/ 1@ 315, 345.
12x1@ 315, every 30 sec.
Pendley rows: 5x5@ 185
Leg extensions: 5x15
3 Likes
Mon/21st.
Box SQ/close stance:
6x5/ 6x5@ 275
Stiff legs: 4x8
Leg extensions: 2x25
3 Likes
Thurs/24th
Rack pull/ just below knee:
10x3 up to 415
Lying Hams: 2x12/ 3x8
Hammer seat row: 5x10
Hang leg raise: 3x15
3 Likes
Sun/27th
OHP: 3x10/ 3x5/ 5x5@ 95…been a long time.
Low Incline DB’s: 6x15
Pulldowns: 3x10/ 5x5
2 Likes
Weds/11/30
Busy gym= turned into a pumping party.
Leg extensions: 6x12, 20 sec. rest.
Calf: same
Hams: same
Band pullaparts: 2x25
Band Tri’s: 2x25
Standing cable crunch: 6x12, 20 sec rest.
ABductor & ADductor machines: same
Swiss ball crunch: same
Bodyweight SQ’s: same
A lot of reps and very little rest.
3 Likes
That’s definitely a full body day. Well done.
It’s no Biceps Gauntlet, but Thxs… 
1 Like
Thur/10/31
A little more ‘normal’ lifting- short but hard.
Cable Fly: 6x15.
Inc. DB’s: 2x8/ 8@ 45, 60, 70, 60, 60, 60- paused/driving reps
DB laterals: 6x15
That is all
3 Likes
Sat is 2 weeks out…from a week off/ family trip.
Gotta train into it, then soak up some recovery food and rest.
1 Like
Fri/11/1
Rear delt machine: 2x15/ 4x10
Hammer seated row: 2x15/ 4x10
Cable pushdowns: 4x10
Cable curls: 4x10
1 arm overhead Tri’s: alternated 4x10 each.
Pulldowns: 4x10
3 Likes
Mon/11/4
Another pumping party.
Calf machine: 3x15
Swiss ball Abs+ back raise: same/each.
Pulldowns: 3x15
Seated Hams: 6x15
Leg press machine: 3x15/ 3x8
Pushdowns: 3x15
Hang leg raise: 3x8
4 Likes
Weds/11/6
4" block pulls:
3x6/ 4x2/ 2x6@ 365
Stiff leg pulls: 3x8@ 225
Pulldowns: 3x15
Drag curls: 3x15/ 3x10… In a squat rack btw
4 Likes
Took last few days off…to Not get sick.
Mon/11/11
4" block pulls:
6x4/ 1@ 365, 395, 415, 445
1 arm DB rows: 15@ 60, 80’s/ 3x5 each @ 100’s
Pulldowns: 3x15
4 Likes
Weds/11/13
Some Abs…
Decline DB’s: 3x8/ 8@ 60, 70, 3x8@ 60’s
Inc. DB’s: 2x20
Cable flys: 4x15
Cable pushdowns: 4x15
4 Likes
Tues/11/26
13 days off, traveling ect… had me a little Pump Party.
Seated Hams: 2x20/ 2x15
Calf machine: 2x20/ 2x15
DB/ Rdl’s: 4x15
DB rear swing + laterals: 4x15+15
Cable Abs: 4x15
4 Likes
Weds/11/27
Bent rows: 8x5
Pulldowns: 8x8
Curls: 4x15/ 2x25
Misc. pull-aparts mixed in…
4 Likes
Happy Thanksgiving
1 Like