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
ĪĪæĪ½ 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
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