Machine Bench Press
170x3x12
Triceps extensions - with ez bar and less strict from now on
90x3x12
Pec Deck
110x3x12
one arm machine row
70x3x12
one arm machine lat pulldown
70x3x12
1 Like
Oct 29/2025 - Wednesday
warm up, 2x12 band stretch, rotor cuff 2x12, push ups 2x10.
Bench Press
60x5
100x2
140x1
152.5x3
152.5x3
152.5x3
152.5x3
162.5x1
Press - all lbs for accessories
135x8
135x8
lat pulldowns
145x3x12
machine rows
110x3x12
triceps pushdowns
90x3x12
machine curls
70x3x12
machine side raises
90x3x12
1 Like
Oct 31/2025 - Friday
warm up, 2x12 band stretch, rotor cuff 2x12, push ups 2x10.
Bench Press
60x5
100x2
140x5
140x5
135x7
135x7
1 Like
Nov 2/2025 - Sunday
2 workouts in one. due to watching World Series games 7 on Saturday, after work
not sick anymore, just a bit of a cough
Low incline Dumbbell Bench Press
90x2x12
Triceps pushdowns
80x3x12
T bar rows
90x3x12
Pec Deck
110x2x12
Lateral raises - machine
80x2x12
DB preacher curls
25x2x12
SSB Squat
58x5
148x3
218x2x4
BB RDL
225x2x6
Leg Press - different machine
2P x 2x8
Lying hamstring curls
99x2x12
SL leg extensions
50x2x12
smith machine side bends - not counting bar as weight
50x2x12
1 Like
Νον 3/2025 - Monday
Bench warm up
Bench Press
60x5
100x3
140x1
165x1
157.5x3
142.5x5
142.5x5
Machine Bench
180x3x12
Triceps pushdowns
90x3x12
Pec Deck
121x3x12
Cable single arm rows
75x3x12
Cable single arm late pulldowns
75x3x12
1 Like
Nov 5/2025 - Wednesday
morning workout
bench warm up
Bench Press
60x5
100x3
140x1
157.5x3
157.5x3
157.5x3
157.5x3
167.5x1
BB Press
145x8
145x8
Lat pulldowns
150x12
150x12
150x12
Chest supported row with BB
145x12
145x12
145x12
Triceps pushdowns
90x12
90x12
90x12
Lateral raises macine
100x3x12
Machine curls
70x3x12
1 Like
Nov 7/2025 - Friday
SSB Squat
238x1
188x3x5
Leg extensions
154x3x12
Leg curls
88x3x12
1 Like
Nov 8/2025 - Saturday
took day off work
Bench press warm up
Bench Press
60x5
100x3
142.5x2x5
137.5x2x7
Low incline dumbbell bench
100x2x12
triceps pushdowns
90x3x12
T bar rows
115x3x12
pec deck
121x2x12
lateral raises on machine
100x2x12
machine curls
75x2x12
1 Like
Nov 10/2025 - Monday
Bench press warm up
Bench Press
60x5
100x2
140x1
170x1
162.5x3
147.x5x2x5
bench feeling good with new grip so far. 180+ will tell me a lot more
Machine bench
190x3x12
triceps pushdowns
100x3x12
pec deck
121x3x12
cable rows one arm
80x3x12
cable lat pulldowns one are
80x3x12
1 Like
Nov 11/2025 - Tuesday
SSB Squat
218x4
218x4
felt better then last time
Romanian deadlifts
225x6
245x6
Leg press
2px8
4px2x8
lying curls hamstrings
110x2x12
one leg extensions machine
60x2x12
side bends smith machine
60x2x12
this workout was much delayed but worked out as it is a stat today and holiday with no work for me.
1 Like
Nov 12/2025 - Wednesday
Bench press warm up
Bench Press
100x3
140x1
160x3
160x3
160x3
160x3
172.5x1
Standing Press - lbs now
45x5
95x3
145x1
155x8
155x8
Lat pulldowns
150x3x12
BB rows lying down
145x3x12
Triceps pushdowns
100x3x12
machine curls
75x3x12
lateral raises on machine
100x3x12
1 Like
Nov 14/2025 - Friday
SSB Squat
58x5
148x3
198x1
248x1
193x5
193x5
1 Like
Nov 17/2025 - Monday
Bench press warm up
Bench Press
100x3
140x1
160x1
182.5x1 - best 400+ I’ve done in a while still far from my exceptions though
172.5x3
155x5
155x5
Machine bench press
200x3x12
triceps pushdowns
105x3x12
pec deck
121x12
132x12
132x12
cable single arm rows
85x3x12
cable lat single arm rows
85x3x12
1 Like
Νον 19/2025 - Wednesday
all morning session
bench press warm up
Bench Press
100x3
140x1
165x3
165x3
165x3
165x3
185x1 - all felt off, and fatigued
Press standing
95x5
145x1
165x8
165x8
Lat pulldowns machine
160x3x12
Chest supported rows barbell
150x3x12
Triceps pushdowns
105x3x12
Lateral raises with Dumbbells this time
20x3x12
machine curls
80x2x12
1 Like
Nov 21/2025 - Friday
SSB Squat
135x4
218x4
218x4
BB Romanian deadlift - no warming up anymore to save my hip
265x6
265x6
Leg press
3px5
5px8
5px8
lying hamstring curls
121x12
121x12 - close to 10 RPE
1 Like
Nov 22/2025 - Saturday
after work because I was too tired in the morning
Bench Press - Pounds
45x25
135x12
225x3
315x1
335x5
335x5
325x7
325x7 - felt easier on this fat pad bench press
low incline dumbbell bench press
120x12
120x12 - about RPE 7-8 but these were not strict and not much of a pause.
Leg extensions - 1 leg
70x12
70x12
smith machine side bends
70x12
70x12
Triceps pushdowns
110x3x12
T bar rows
135x3x12
Pec deck
132x2x12
Lateral raises on machine
120x2x12
machine curls
85x2x12
1 Like
had a small break. to De load
Nov 30/2025 - Sunday
SSB squat
58x4
148x4
198x4
198x4
Romanian deadlifts
225x6
225x6 - hurt myself
Leg Press
4p x 8
4p x 8
Lying curls
110x2x12
single leg extensions
60x2x12
Dec 1/2025 - Monday
Bench Press - used pound plates at gym
135x5
225x3
315x1
375x1
345x4
335x4
335x4
Flat machine bench
200x2x12
triceps pushdowns
110x2x12
pec deck
143x1x12
cable single arm row
100x8
105x8
85x12
85x12
Dec 3/2025 - Wednesday
Home workout for bench press and rest at gym right after, morning workout
Bench Press
100x3
140x1
162.5x4x3
170x1
BB OHP
145x2x8
lat pulldowns
160x3x12
chest supported bb rows
145x3x12
triceps pushdowns
100x3x12
lateral raises on machine
100x3x12
machine curls
80x3x12
Dec 5/2025 - Friday
took day off work
SSB Squats
238x1
198x3x5
Leg extensions
165x3x12
seated hamstring curls
99x3x12
Bench Press - at gym, lb plates
135x5
225x3
315x1
335x4
335x4
320x6
320x6