Monday, Jun 5/2023
HB Squat - Sleeves - lbs
135x5
225x4
300x4
310x3
315x3
320x3
330x1
Wednesday, Jun 07/2023
warm up, 2x12 bands, 2x12 bands, 2x25 push ups
CG Bench Press - lbs
135x5
225x2
245x10
245x10
245x10
245x10
245x10
Seated Press - no back support - lbs
115x10
115x10
115x10
115x10
115x10
Deadlift - KG
70x4
120x1
135x1
145x1
155x1
162.5x1
Machine rows - lbs
145x10
145x10
145x10
145x10
lat pulldowns - lbs
130x10
130x10
130x10
130x10
1 Like
Friday, Jun 09/2023
warm up, 2x12 bands, 2x12 bands, 2x25 push ups
CG Bench press
70x5
120x2
170x1
140x3
140x3
140x3
140x3
140x3
Press
70x5
70x5
70x5
70x5
70x5
HB Squat - Sleeves
70x5
100x4
130x4
140x4
140x3
142.5x2
lat pulldowns - lbs
160x7
160x7
160x7
160x7
160x7
machine rows - lbs
160x7
160x7
160x7
160x7
160x7
Monday, Jun 12/2023
warm up, 2x12 bands, 2x12 bands, 2x25 push ups
Bench Press
70x5
120x2
170x1
180x1
195x1
170x3
170x3
170x3
170x3
170x3
SCG Bench Press
160x3
160x3
160x3
160x3
Press
82.5x5
82.5x5
82.5x5
82.5x5
HB Squat - Sleeves
70x5
100x5
135x5
belt on
145x5
147.5x4
152.5x4
157.5x4
165x1
Chins
x7
x7
x7
x7
Machine rows - cable handles
220x5 too hard
205x5
205x5
205x5
MDBX
70x15
110x12
110x12
110x12
preacher one arm curls
25x12
25x12
25x12
Wednesday, Jun 14/2023
warm up, 3x12 bands, 2x12 bands, 2x25 push ups
Bench Press
70x5
120x2
170x1
180x1
195x1
160x5
160x5
160x5
160x5
160x5
Incline Bench Press CG TNG - LBS
135x5
225x2
275x1
305x1
255x5
255x5
255x5
255x5
DB seated Press - LBS
90x6
90x6
90x6
90x6
Deadlift
120x1
140x1
142.5x1
150x1
160x1
170x1
Rows on new machine with free weights - LBS
90x5
180x5
230x5
230x5
230x5
230x5
Lat pulldowns - LBS
175x5
175x5
175x5
175x5
triceps kickbacks - LBS
25x12
25x12
25x12
Concentration curls - LBS
25x12
25x12
25x12
Friday, Jun 16/2023
warm up, 2x12 bands, 2x12 bands, 2x25 push ups
Bench Press
70x5
120x2
170x1
180x1
195x1
172.5x3
172.5x3
172.5x3
172.5x3
172.5x3
SCG Bench Press
162.5x3
162.5x3
162.5x3
162.5x3
Press
85x5
85x5
85x5
85x5
HB Squat - Sleeves
70x5
100x5
135x5
belt on
145x5
150x3
150x3
142.5x5
Chins
x7
x7
x7
x7
Rows - LBS
205x5
205x5
205x5
205x5
MDBX - LBS
120x10
120x10
120x10
Preacher dumbbell curls - LBS
30x10
30x8
30x8
Monday, Jun 19/2023
warm up, 2x12 bands, 2x12 bands, 2x25 push ups
Bench press
70x5
120x2
170x1
180x1
195x1
160x5
160x5
160x5
160x5
160x5
Incline Bench Press TNG CG - LBS
135x5
225x2
275x1
305x1
260x5
260x5
260x5
260x5
260x5
DB seated Press - lbs
90x6
90x6
90x6
90x6
90x6
HB Squat - Sleeves
70x5
100x5
135x5
belt on
145x5
155x5
157.5x5
160x3
New back machine - lbs
240x5
240x5
240x5
240x5
Lat pulldowns - lbs
175x5
175x5
175x5
175x5
Triceps kickbacks - lbs
25x12
25x12
25x12
Concentration curls - lbs
25x12
25x12
25x12
Wednesday, Jun 21/2023
warm up, 2x12 bands, 2x12 bands, 2x25 push ups
Bench Press
70x5
120x2
170x1
180x1
195x1
175x3
175x3
175x3
175x3
175x3
SCG Bench Press
162.5x3
162.5x3
162.5x3
162.5x3
Press
85x5
85x5
85x5
85x5
Deadlift
120x1
140x1
170x1
180x1
Chins
x7
x7
x7
x7
Machine Rows - lbs
205x5
205x5
205x5
205x5
Skipped arms.
Friday, Jun 23/2023
warm up, 2x12 bands, 2x12 bands, 2x25 push ups.
POUND WORKOUT - Rec center
Bench Press
135x5
225x2
315x1
365x1
405x1
430x1
355x5
355x5
355x5
355x5
355x5
Incline Bench Press TNG CG
135x2
225x2
275x1
305x1
265x5
265x5
265x5
265x5
DB Seated Press
95x5
95x5
95x5
95x5
HB Squat - Sleeves
135x5
225x5
295x5
belt on
320x5
320x4
320x4
330x2
chest supported machine rows
210x5
210x5
210x5
210x5
Lat pulldowns
175x6
175x6
175x6
175x6
kickbacks
25x12
25x12
25x12
concentration curls
25x12
25x12
25x12
1 Like
Have you always done full body workouts? How do you split your weekly sessions up? Strong benching!!
for a long time now i’ve always done full body workouts.
right now i’m doing workout 1 and workout 2 and repeat. both full bench and upper back workouts with different variations. training 3x a week.
1 Like
Sunday, Jun 25/2023
warm up, 2x12 bands, 2x12 bands, 2x25 push ups.
Bench Press
70x5
120x2
170x1
180x1
195x1
177.5x3
177.5x3
177.5x3
177.5x3
177.5x3
SCG Bench Press
155x3
155x3
155x3
Seated Press - lbs
135x5
155x5
165x5
165x5
Chins
x7
x7
x7
x7
Machine rows - lbs
205x5
205x5
205x5
205x5
MDBX - lbs
120x12
120x12
preacher DB curls - lbs
30x9
30x9
Monday, Jun 26/2023
HB Squat - Sleeves
70x5
100x5
135x5
belt on
145x5
155x5
162.5x4
Wednesday, Jun 28/2023
warm up, 2x12 bands, 2x12, 2x25 push ups.
Bench Press
70x5
120x2
170x1
180x1
195x1
195x1
180x3
180x3
180x3
180x3
180x3
Incline Bench Press TNG CG - LBS
135x5
225x3
275x1
305x1
270x5
270x5
270x5
270x5
270x5
Dumbbell seated Press
90x8
100x5
100x5
90x6
90x6
Deadlift
120x1
140x1
155x1
162.5x1
170x1
182.5x1
new back machine - lbs
180x5
220x5
220x5
220x5
220x5
240x5
lat pulldowns
180x5
180x5
180x5
180x5
180x5
Friday, June 30/2023
DE LOAD
warm up, 2x12 bands, 2x12 bands, 2x25 push ups
TNG Larsen Bench Press
100x10
100x10
100x10
100x10
100x10
Seated Press
50x10
50x10
50x10
50x10
50x10
HB Squat - sleeves
70x5
100x5
135x5
belt on
145x5
147.5x5
150x3
New back machine - LBS
140x10
140x10
140x10
140x10
140x10
Lat pulldowns - LBS
130x10
130x10
130x10
130x10
130x10
Monday, July 3/2023
DE LOAD
warm up, 2x12 bands, 2x12 bands, 2x25 push ups
POUNDS WORKOUT
TNG Larsen Bench Press CG
245x10
245x10
245x10
245x10
245x10
Incline CG TNG Bench Press
155x10
155x10
155x10
155x10
155x10
Lat pulldowns
130x10
130x10
130x10
130x10
130x10
Machine Rows
145x10
145x10
145x10
145x10
145x10
HB Squat - Sleeves - KG
70x5
100x5
135x4
135x4
140x3
145x3
150x1
Rowing machine
2 x 20 sec
Wednesday, July 5/2023
DE LOAD
warm up, 2x12 bands, 2x12 bands, 2x25 push ups
Larsen Bench Press CG
70x5
100x5
110x6
120x6
130x6
140x6
TNG - 120x10
Machine Shoulder Press - LBS
180x5
180x5
180x5
180x5
180x5
Deadlift
120x1
140x1
155x2
160x2
Chins
x5
x5
x5
x5
x5
new back machine - LBS
180x5
180x5
180x5
180x5
180x5
Rowing machine
2x20 sec
Friday, July 7/2023
warm up, 2x12 bands, 2x12 bands, 2x25 push ups
Bench Press
70x5
120x2
170x1
180x1
195x1
175x3
175x3
175x3
175x3
175x3
CG Incline Bench Press TNG - LBS
265x5
265x5
265x5
265x5
265x5
Incline DB Bench Press - LBS
100x5
100x5
100x5
100x5
100x5
HB Squat - Sleeves
70x5
120x3
135x3
140x3
140x2
140x2
New back machine - lbs
240x5
240x5
240x5
240x5
240x5
Lat pulldowns - lbs
180x5
180x5
180x5
180x5
180x5
Monday, July 10/2023
HB Squat - Sleeves
70x5
100x5
135x4
145x3
155x3
165x2
175x1
180x1
2ct Bench press
70x5
120x2
170x1
180x1
160x3
160x3
160x3
160x3
160x3
CG Bench Press
165x3
165x3
165x3
165x3
165x3
Seated Press - lbs
155x5
155x5
155x5
155x5
155x5
Chins
x7
x7
x7
x7
x7
Machine rows
205x5
205x5
205x5
205x5
205x5
shoulder pec area is sore. was sore last workout too. is more sore today.
Wednesday, July 12/2023
no warm up today.
Bench Press
60x5
100x5
120x2
150x1
170x1
185x1
200x1
170x3
175x3
180x3
175x3
175x3
Incline TNG Bench Press - LBS
270x5
270x5
270x5
270x5
270x5
Incline DB Bench Press
100x6
100x6
100x6
100x6
100x6
Deadlift
120x1
140x1
155x1
165x1
170x1
177.5x1
185x1
New back machine
230x5
230x5
250x5
250x5
250x5
Lat pulldowns
170x5
170x5
170x5
170x5
170x5