week 18 day 1
5" block pull
135 5reps
225 2sets 3reps
my adductors felt like they where going to kill me so i stopped here
BB row
155 5sets 10reps
low cable row
140 4sets 15reps
DB row
70 30reps
week 18 day 2
5" block pulls
135 2sets 3reps
225 2sets 3reps
315 2sets 3reps
365 2sets 3reps
415 2sets 3reps
i debated if i wanted to try to get these in today due to how bad my legs felt yesterday, but i went in and they went well. i was ready to go in and just leave if the first one felt bad but it didn’t so i kept it fairly easy. the original plan was block pulls and stiff legs. maybe next week.
abs
Week 18 day 3
Bench
275 1rep
240 3sets 8reps, 2sets 6reps
Floor press
205 6reps
225 2sets 5reps
205 6reps
BNP 95 3sets 10reps
Lateral rise 3sets 15reps
Incline DB bench 50 3sets 12reps
Rope triceps ext. 35 3sets 20reps
Week 18 day 4
Front squat
275 3sets 5reps
Squat
365 5sets 5reps
Bulgarian split squat
65 db 1set 10reps
Bw 1set 10reps
week 19 day 1
deadlift
135 3sets 3reps
225 2sets 3reps
315 2sets 3reps
405 2reps
455 1rep
480 2reps
stiffleg deadlift
315 3sets 8reps
BB bent over row
185 3sets 10reps
db row
80 35reps, 25reps
abs
Week 19 day 2
Bench
275 1rep
240 8,7,7,7,7
Incline bench
135 18,11,9
DB incline bench 2x10
Lateral rise 2x25
Plate front rise 2x20
Rope push downs 4x20
Week 19 day 3
Front squat
135 3sets 5reps
225 3sets 5reps
255 3sets 3reps
High bar squat
315 5sets 5reps
Stiff leg deadlift
225 4sets 5reps
week 20 day 1
front squat
225 5sets 5reps
high bar squat
315 5sets 5reps
leg press
135 10reps
225 10reps
315 10reps
405 10reps
495 10reps
315 2sets 20reps
abs
this was the first workout at my new gym and the first workout in about 6-7 years in a standard globo gym. I got to see some pretty ‘exciting’ things like about 100 variations to work the triceps, texting while ‘moving’ weight on a machine and a bench press that started at 135 from someone that at best could bench 185.
Week 20 day 2
Bench
275 1rep
240 8,7,7,7,7
Close grip incline
135 20,10,7
Incline DB bench
50 3sets 12 reps
Rope tri ext
3sets 25reps
Lateral rise
3sets 20reps
Curls 100reps
Week 20 day 3
Leg ext
100 3s 20r
Front squat
225 10s 5r
High bar squat
315 1s 5r
Chest supported row
115 3s 12r, 90 2s 20r
week 21 day 1
BNP
95 5r
115 4r
135 3r
155 2r, 2r
95 10s 5r
seated db press
35 22r,18r,12r
lat rise
5s 20r
pec deck
3s 15r, 2s 20r
french press
3s 15r
week 21 day 2
leg ext
5s 20r
leg press machine
300 3s 15r with 20r leg ext between
220 3s 20r with 25r leg ext between
BB row
135 10r
185 4s 10r
135 15r
chest supported row
4s 20r
abs
week 21 day 3
bench
275 2r
225 8r,8r,8r,8r,8r
CG incline bench
135 20r,12r,10r
dip
12r,10r,10r,8r,8r
week 21 day 4
leg ext.
80 5s 20r
front squat
225 5r
255 3r,3r,3r
225 5r,5r,5r,5r,5r,5r
stiff leg deadlift
315 5r,5r,5r,5r
275 8r,8r
bulgarian split squat
20r,20r each leg
abs
week 22 day 1
BNP
95 5r
115 4r
135 3r
155 2r
105 5r,5r,5r,5r,5r,5r,5r,5r,5r,5r
seating db press
45 16r,12r,12r
lateral rise
25 10r, 20 10r, 15 10r
15 20r
25 10r, 20 10r, 15 10r
15 20r
curls
100r
week 22 day 2
machine leg pres
220 20r,20r,20r,20r
pause squat
315 2r,2r,2r,2r,2r,2r,2r,2r
275 10r 5r
leg press
365 25r,16r,15r
chest supported row
10r,10r,10r,10r,15r,15r,15r
abs
week 22 day 3
bench
275 2r
225 8r,8r,8r,8r,8r
CG incline
135 20r,12r,10r
dips
15r,12r,11r,9r,10r
week 22 day 4
squat
385 3r,3r,3r,3r,3r
295 5r,5r,5r,5r,5r
leg press
405 26r,14r,12r
abduction
40r,40r
abduction
20r,20r
abs
week 23 day 1
BNP
95 5r
115 4r
135 3r
145 2r,2r
155 3r
105 5r,5r,5r,5r,5r,5r,5r,5r,5r,5r
db press
45 18r,12r got a really bad headache had to quit
week 23 day 2
leg ext
80 20r,20r,20r
front squat
225 8r,8r,8r 10r high bar squat
stiff leg deadlift
275 10r,10r
chest supported row
130 6r,6r
95 12r,12r
cable row
90 20r,20r,20r
week 23 day 3
bench
275 2r,2r
225 8r,8r,8r,8r,8r
CG incline bench
135 22r,11r,10r
dips
15r,14r,13r,13r,14r
french press
15r,15r
week 23 day 4
squat
385 3r,3r,3r,3r,3r
sumo deadlift
385 3r,3r,3r
315 8r,8r
squat
315 5r,5r,5r,5r,5r
295 3r,3r,3r,3r,3r
seated hamstring curl
30r,30r,30r