Wednesday, August 23/2023
DE LOAD
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
SCG Bench Press - KG
70x5
120x5x5
Dumbbell seated Press - LBS
80x5x5
Chins
4x4
Machine rows
180x4x4
Leg machine
0x5
45x5
90x5
90x5
Friday, August 25/2023
Pounds Workout
HB Squat
135x5
225x5
275x3
295x3
315x5
335x2
warm up, 3x12 bands, 3x12 bands, 2x25 push ups.
Floor Press
355x1
320x5x5
Incline Bench Press TNG
265x5x5
Back machine
255x4x5
Lat pulldowns
180x4x5
strict curls
70x5x10
Sunday, August 27/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups.
Bench press
70x5
120x2
160x1
180x1
157.5x5x5
SCG Bench Press
140x4x5
Press
81x4x5
Chins - lbs
10x4x5
Machine rows - lbs
205x4x5
MDBX - lbs
110x5x10
Tuesday, August 29/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups.
Pounds
Floor Press
365x1
325x5x5
Incline Bench Press TNG
270x5x5
Leg Machine
0x5
45x5
90x5
135x3
135x3
90x5
Back Machine
260x4x5
Lat pulldowns
185x4x5
Strict curls
80x5x8
Thursday, August 31/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups.
Bench Press
70x5
120x2
150x1
170x1
185x1
160x5x5
SCG Bench Press
142.5x4x5
Press
82x4x5
Chins - lbs
10x4x5
Rows - lbs
210x4x5
MDBX - lbs
110x5x12
Leg machine
0x5
45x5
90x5
100x5
110x5
125x2
135x2
Sunday, Sept 3/3023
warm up 3x12 bands, 1x12 bands, rc 30x12 2 sets, 3x25 push ups
Pounds
Squat
135x5
225x5
275x3
295x3
315x1
335x1
Floor Press
135x5
225x2
315x1
335x1
375x1
330x5x5
Incline Bench Press
275x5x5
Back machine
265x4x5
Lat pulldowns
190x4x5
Strict curls
80x5x9
Tuesday, Sept 5/2023
warm up, 3x12 bands, 3x12 30lb RC, 3x25 push ups
Bench Press
70x5
120x2
150x1
175x1
190x1@ 1.37 sec
162.5x5
162.5x5
162.5x5@ 1.13 sec
165x5
165x5 @ 1.21 sec
SCG Bench Press
145x4x5
Press
83x4x5
Chins - lbs
15x4x5
Machine rows
215x4x5
MDBX
120x5x8
Leg machine
0x5
45x5
90x5
115x3
125x3
135x3
145x2
155x1
Friday, Sept 8/2023
Been sick since yesterday affected my sleep last night
Pounds Workout
HB Squat
45x5
135x5
225x5
275x3
315x3
275x5
Floor Press
365x1
335x5x5
Incline Bench Press TNG
280x5x5
Back machine
270x4x5
Lat pulldowns
195x4x5
Strict curls
80x5x10
1 Like
Sunday, Sept 10/2023
Still sick but better.
Hurt my right pec today. very similar to last time. got through the workout but the pain on the first few work sets was pretty bad.
Donāt remember pulling or tweaking anything previous to this workout in training or out of training
Wam up, 3x12 bands, 3x30lbs RC cable, 3x25 push ups
Bench Press
70x5
120x2
160x1
185x1 - felt pain good here, at lockout the most
167.5x5x5 @ 1.26-1.47
SCG Bench Press - these did not hurt the pec
147.5x4x5
Press - these did not hurt the pec
84x4x5
Chins - lbs
15x4x5
Rows - lbs
220x4x5
MDBX - lbs
120x5x10
1 Like
Monday, sept 11/2023
POUNDS
HB Squat
135x5
225x4
255x4
255x4
255x4
255x4
275x1
315x1
Wednesday, Sept 13/2023
Pec not to sore today, strange
warm up, 3x12 bands, 3x12 bands
Pounds workout
HB Squat
135x5
225x5
255x4
255x4
275x4
275x4
Floor Press
135x5
225x2
315x1
340x5x5
Incline Bench Press TNG
285x5x5
Back machine
275x4x5
Lat Pulldowns
200x4x5
Strict Curls
90x5x7
Friday, Sept 15/2023
HB Squat - lbs
135x5
225x5
255x4
275x4
295x4
295x4
315x1
335x1
warm up, bands 3x12, bands 3x12, push ups 3x15
Bench Press - KG
70x5
120x2
150x1
170x5
170x5
170x5
cut the volume, these were slower then expected. used a different bench, could be the cause
SCG Bench Press
150x5
150x5
150x5
Press
85x4x5
Chins - lbs
20x4x5
Machine Rows - lbs
225x4x5
MDBX - lbs
120x4x12
Monday, Sept 18/2023
HB Squat
60x5
100x4
110x3
110x4
112.5x4
115x4
115x4
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press
60x5
100x5
120x4
120x4
130x3
130x3
135x3
135x3
135x4
Chins
x4
x4
x4
x4
x3
x3
x3
x3
Wednesday, Sept 20/2023
Another De Load
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press
60x5
100x5
120x4
120x4
125x3
125x3
Incline Bench Press TNG - lbs
135x8
185x8
185x8
Deadlift
120x1
130x1
155x1
160x1
165x1
165x1
Machine Rows - lbs
160x5x8
1 Like
Friday, Sept 22/2023
De Load
HB Squat
60x5
100x5
120x4
130x3
130x3
135x3
135x3
Bench Press
60x5
100x5
125x4
125x4
130x2
135x2
140x1
120x5
Lat pulldowns - lbs
145x5x8
Monday, Sept 25/2023
HB Squat
60x5
80x5
90x4
100x3
110x3
120x4
120x4
125x4
Bench Press
60x5
100x5
120x5
130x5
135x4
140x4
140x4
130x5
125x5
Incline Bench Press TNG - LBS
135x5
185x5
225x5
275x5
275x5
275x5
295x2
Row Machine
90x5
180x5
230x5
250x5
270x5
270x5
250x5
250x5
250x5
250x5
Machine curls
25x8
35x8
45x8
45x8
Wednesday, Sept 27/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press
60x5
100x5
125x5
125x3
130x2
130x2
Incline DB Bench Press - lbs
80x8
85x8
90x8
90x8
90x8
Deadlift
120x1
130x1
155x1
165x1
170x1
Chins
x5
x6
x7
x6
x5
x5
x5
x5
Friday, Sept 29/2023
HB Squat
60x5
90x5
105x4
120x3
130x2
140x2
150x1
warm up, 3x12 bands, 3x12 bands, 3x25 push ups.
Bench Press
60x5
100x5
125x5
135x3
145x3
155x2
155x3
132.5x5
132.5x5
Incline Bench Press - lbs
135x5
185x5
225x5
275x5
275x5
275x5
295x3
Row Machine - lbs
90x5
180x5
230x5
250x5
270x5
270x5
250x5
250x5
250x5
250x5
preacher ez bar curls
40x12
50x12
50x12
50x12
Monday, Oct 2/2023
HB Squat
60x5
100x5
120x5
130x4
140x3
145x3
145x3
Warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press
70x5
100x5
130x5
130x5
140x3
145x3
150x3
155x3
135x4
Incline DB Bench Press - LBS
85x8
85x8
85x8
85x8
85x8
Lat pulldowns - lbs
160x5
175x5
175x5
190x5
190x5
190x5
200x5
175x6
One arm triceps pushdowns - machine is 1/2 lbs
40x15
50x15
60x15
70x15
60x15
1 Like
Wednesday, Oct 4/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups.
Bench Press
70x5
100x5
130x4
140x4
140x3
140x3
Incline TNG Bench Press - lbs
135x5
185x5
225x5
275x5
275x5
275x5
295x3
Deadlift
120x1
130x1
155x1
170x1
175x1
Machine Rows - lbs
160x5
175x5
190x5
190x5
205x5
175x5
175x5
Preacher curls - lbs
50x3x12