June 30/2025 - Monday
Incline Bench Press
135x4
185x4
235x2
240x 6 sets of 4 reps
Chin ups - BW
6 sets of 4 reps
Hack squat
90x4
180x4
235x 6 sets of 4 reps
Leg extensions
145x3x10
hamstring curls one leg
25x10
35x3x10
calf raises
90x3x10
leg in and outs
90x3x12
90x3x12
ab machine
200x12
200x12
July 2/2025 - Wednesday
Incline Bench Press - TNG feet up
135x6
185x6
225x2
240x6
240x6
240x6
240x6
incline dumbbell flys
35x3x12
Chins - BW
x6
x6
x6
x6
July 4/2025 - Friday
Incline Bench Press - TNG feet up
135x6
185x6
225x2
255x4
255x4
255x4
255x4
255x4
255x4
Incline DB bench press
90x5x8
Chins bw +10 lbs
x4
x4
x4
x4
x4
x4
hack squat
90x4
180x4
250x6x4
July 6/2025 - Sunday
Incline Bench Press - TNG feet up
135x5
185x6
225x2
255x5x3
Chins BW + 10 lbs
5x3
July 7/2025 - Monday
Incline Bench Press - TNG feet up
135x5
185x6
225x2
255x4x4
DB incline bench
90x5x8
Chins BW + 10 lbs
4x4
Hack squat
90x5
180x4
250x4x4
Leg extensions
145x3x10
hamstring curls one leg
25x10
35x3x10
calf raises
45x10
90x3x10
Leg in and outs
90x3x12
90x3x12
ab machine
100x10
150x10
200x10
200x10
200x10
July 9/2025 - Wednesday
Incline Bench Press - TNG feet up
135x6
185x6
235x2
270x5x3
BW chins + 25 lbs
5x3
Incline dumbbell flys
35x3x12
July 11/2025 - Friday
Incline Bench Press - TNG feet up
135x6
185x6
235x2
270x3x5
Incline DB bench
90x5x8
BW chins + 25 lbs
3x5
hack squat
90x5
180x5
270x3x5
July 13/2025 - Sunday
Incline Bench press - TNG feet up
135x6
225x4x6
Dumbbell flys
35x3x12
machine pull ups
130x6
220x4x6
July 14/2025 - Monday
Incline Bench Press - TNG feet up
135x6
185x6
225x3
270x3x5
Incline DB bench press
90x5x8
Chins
0x5
25x5
25x5
25x5
Hack squats
90x5
180x5
270x5
270x5
270x5
leg extensions
145x3x10
hamstring curls one leg
25x10
35x3x10
calf raises
45x10
90x3x10
ab machine
100x10
150x10
200x3x10
leg in and outs
90x3x12
90x3x12
How’s the hip been feeling?
terrible, thanks for asking.
I really got to get a stretch routine and some physio going though. my fault at large.
July 16/2025 - Wednesday
Incline Bench Press - TNG feet up
135x5
185x5
225x3
275x5x3
Bench Press
154x4
264x4
264x4
308x4
308x4
Chins BW + 25
5x3
July 18/2025 - Friday
Incline Bench Press - TNG feet up
135x5
225x2
245x1
280x5
280x5
280x5 @ 9.5
Bench Press
154x4
264x4
308x4
330x4
Chins BW + 35
x5
x5
x5
Hack squats
90x5
180x5
270x1
280x5
280x5
280x5
July 20/2025 - Sunday
rotor cuff
20x12
20x12
30x12
30x12
push ups
x10
Bench Press
70x5
120x4
120x4
120x4
120x4
Chins
x5
x5
x5
x5 - 10 second holds after last rep
rotor cuff
30x12
30x12
July 21/2025 - Monday
SSB Squat
135x5
185x5
185x5
185x5
Leg extensions
100x3x10
hamstring one leg curls
25x3x10
calf raises
90x3x10
Ab machine
100x10
150x10
200x3x10
leg in and outs
60x3x15
60x3x15
July 23/2025 - Wednesday
Bench Press - KG
warm up with rotor cuff, 10x3x12
10 push ups
side front back raises with 2.5kg
70x4
120x4
137.5x5x4
Incline Bench Press - 45 degree, TNG
135x4
225x5x4
machine pull downs
145x4
220x5x4
more rotor cuff.
15x2x12 - hard
July 25/2025 - Friday
Bench Press
154x5
264x2
325x5x4
Incline bench press TNG 45
135x5
240x5x4
machine pulldowns
220x5x4
rotor cuff exercise before and after.
small warm up for bench
Back to PRC coaching. after deciding I’m not reliable enough on my own.
July 28/2025 - Monday
Bench Press - kg
70x5
120x2
140x1
125x5
120x7
120x7
Flat machine bench
140x3x12
Triceps pushdowns with cloth extension
60x3x12
Pec Deck
110x3x12
Cable single arm row
50x12
50x12
60x12
lat pulldown single arm
6x3x12
July 30/2025 - Wednesday
Morning session
Bench Press - KG
130x3
130x3
130x3
140x1
BB OHP standing
125x8
125x8
Lat pulldowns
130x3x12
Chest supported rows t bar
90x3x12
Triceps pushdowns
60x3x12
side raises on machine thing
60x3x12
DB preacher curls
20x3x12
July 31/2025 - Thursday
SSB squats
warm up
148x5
198x1
248x1
198x6
198x6
hip thrusts
110x10
110x10
Leg extensions
115x3x12
Seated leg curls
77x3x12