Arms
hammer curls 3x8
ez curl partials 3x12
straight bar 3x8
PD ss w/ close grip
3x10
Band PD 75 reps
DB curl finisher
12-10-8-6
Squat and Deadlift
Conv DL
95x8
95x8
135x6
135x6
185x6
225x6
275x6
squat
45x5
95x5
135x5
185x3
185x8
185x8
BW lunges
3x10
back
seated row
45x10x3
90x8x2
115x8
140x12x2
Lat PD
100x10
110x10
130x6
140x6x3
DB rows
45x8
50x8
55x8x3
rev Curls
30x10
40x10x2
Only had about 38 mins to do this, had to get wyatt from daycare. Tomorrow will be bench and some arms if I can fit it in…
Flat DB press
40x15x2
Incline bench
95x5
115x4
125x3
135x3x2
155x1
165x1
145x8
tri ext s.s./ OH ext
grenades
20x8/6
fat bar PD
40x10,12,15
50x20
ez bar cable curls
20x10x2
drop set
45x6
40x6
35x6
30x6
25x6
20x6
seated DB curls
15x8
20x8x4
squats
55x8x4
105x8
105x5
135x3
175x3
205x3
225x8
Deads from 4" blocks
135x5
135x5
185x3
225x3
275x3
315x3
365xFail
rev hyper
25x12x3
chest support row
45x15x2
single arm
45x8
55x8
60x8
65x15
lat pd wide grip
80x10
100x10
110x8x3
DB row
40x8
50x8
55x8
65x8
65x6
Seated DB press
40x8
45x8x2
Bent over rows
45x8
65x8
85x8
105x8
front/side delt raises
super set
15lbs x 8x3
squat
55x8x3
105x8
105x5
145x5
175x5
205x5
235x3
275x3
deads
speed
185x3 (8 sets 30 sec rest)
bench Back Attack
flat bench
45x10x4
95x8
95x5
115x5
135x5
135x5
155x5
Inc bench
95x10
115x10x2
seated row machine
45x12x2
single arm
45x10x2
55x8x3
bentover rows
95x8x3
DB rows
45x8
55x8x3
lat pd
wide NG
90x10
100x10
110x8x2
130x6x2
DB shrugs
10 each side x 10 both x 3sets
65lbs DB
rear delt swings
15lb DB x 45/35/25
bench
45x10x3
95x8
95x5
115x5
135x5
135x5
155x5
inc bnech
95x10
115x10
115x10
seated row
45x12x2
single arm
45x8
55x8x3
bent over rows
95x8x3
DB rows
45x8
55x8x3
lat pd
wide NG
90x10
100x10
110x8x2
130x6x2
db shrugs
10 each side x 10 both x 3 sets
65lbs
rear delt swings
15lbs x 45/35/25
1st time flat benching in a long time (6 months maybe) shoulder felt good. didnt really want to push it today just some quality reps.
deads
135x8
135x5
185x5
225x5
225x3
275x3
315x1
340x1
squats
145x5
175x5
195x5
225x8
bench
45x8x3
65x8
95x8
115x8
135x5
155x5
175x2x3
inc DB
35x15x4
seated row
45x10
90x10
115x10
140x6x3
lat pd closeUHgrip
90x10
110x10
120x10
130x10
db row
45x8
55x8
60x8
straight arm lat PD
35x12
45x12x2
50x12
DB Shrugs
55x10 1 arm 10 both
65x12
75x10
bamboo bar bench
12kg KB x 12 x 4
squats
55x8x4
105x8
105x5
145x5
145x3
185x3
185x1
225x8
255x5
the 255 really crushed me. I was slightly stunned that I got all eight. My squat is really coming together which is fuckin awesome. Its always been my worst lift. From all the injuries I had as a teen, broken femur and pelvis, which i never rehabbed properly because I was just happy to walk. So now Im 33 and its been hard and very slow process, but form and strengh is all really going well…So i moved on to these lunges complex and I literally almost fell over my legs were so shaky… haha good stuff.
45lb bar
1 lunge per side x 1 squat
1 lunge per side x 2 squats
and so on up until 8 squats
SLDL
95x10x3
this was a great session… i was in the car on the way home and my legs were still shaky. got home crushed some turkey and stuffing watched Sons of Anarchy that I dvr’d.
bench
45x12x3
95x5x2
135x5x3
155x3
185x2x3
135x12
lat PD
90x10
120x8
140x6x3
back ext
BW x 8
seated row
45x10
90x10
140x8x3
Incline DB press
45x12x3
straight arm Push down
45x10x3
shrugs DB
55x8
65x8
70x8
75x8
box squats
cambered bar
55x8x3
105x8
145x8
145x3
185x5
235x5
275x1
300x1
325x1
zercher sqts
105x8
115x8x3
Been sick as fuck. Reluctantly went to squat and had a great session. Seems like that usually happens…
I’m not gonna write it all out because it was the exact same as last week. But… Dun dun dunnnn.
Box squat
Cambered bar
325x3
Fuck ya. I’m pumped after feeling like shit all week to hit this is awesome. Onward and upward!!!
Speed deads
185x2x10
See y’all monday!!!
flat bench
45x10x3
95x8
115x5x2
135x5x2
155x3x5
Incline DB press
40x15
45x12
50x10
55x8
seated row
45x12
90x10x2
115x8x4
mach press
100x10x4
SSet w/
lat pd
110x10x4
db shrugs
60x8
65x8
70x8
fat grip rev curl
30x15x2
Deadlift
1358
1358
1855
2253
2253
2752
3251
3501
Speed squats
955
1452 *10sets
45 secs rest
bench
45x10x2
95x10x2
135x10x2
175x5
SSB GMorn
barx8x2
105x10
125x10
inc DB press
40x15
45x10
55x10
seated row
45x10
90x10
115x10
140x8x2
DB row
50x8x4
shoulder press machine
85x12
95x12
115x12
shrugs DB
55x12
65x10
75x8
leg press
1platesidex12
2ppsx12
3ppsx12
4ppsx12
Squat
45x8x2
105x8x2
135x8
165x8
195x8
Split squat
bwx5
10x5x2
smith machine leg press
100x15x4
good… the smith machine leg press is different… really pumps the legs. Kinda hard to get foot position on the smith bar…
Bench
45x12x3
95x8
135x8
155x6
175x4
185x4
205x2
185x4
185x4
My bench is working well after having not done it for months. My best bench ever was 235x3 about a year ago. So Im looking forward to building it back up.
Incline DB bench
55x8x3
seated row
45x12
90x12
135x8
160x8x2
lat PD superset 1 arm row
110x10 ---------->45x10
4 sets
rear delt swings
12lbs x35x3