Incline Skulls (very short rest)
Bar x 12
50 + bar x 12
70 + bar x 12
90 + bar x 12, 10 + dropset
Rope Pushdowns
5-8 sets, very short rest (not sure how many sets, but all were between 12-20 reps)
Plate Loaded Dip (pause at bottom, 3-4 seconds negative)
1 pps x 15
2 pps x 10, 10, 10
Single Arm Rope Pushdowns
4 total sets, 10-20 reps each arm
Seated Alternating Curls
30 x 10 LR
50 x 10 LR
80 x 5 LR (cheat form) to 30 x 12 LR
Right to Meadows Hammers (pause + squeeze, very strict form)
30 x 10, 10, 10 LR to 25 x 10 LR
Machine Preacher
4 sets, 2 to failure + partials
Lat Pulldown Curl/Rope Curls
8/8 x 6-8 rounds nonstop
Trained with Austin Biceps today and we crushed it. We will definitely be getting in some more training sessions in the coming weeks…hopefully a leg, back, and chest session.
Incline Skulls (very short rest)
Bar x 12
50 + bar x 12
70 + bar x 12
90 + bar x 12, 10 + dropset
Rope Pushdowns
5-8 sets, very short rest (not sure how many sets, but all were between 12-20 reps)
Plate Loaded Dip (pause at bottom, 3-4 seconds negative)
1 pps x 15
2 pps x 10, 10, 10
Single Arm Rope Pushdowns
4 total sets, 10-20 reps each arm
Seated Alternating Curls
30 x 10 LR
50 x 10 LR
80 x 5 LR (cheat form) to 30 x 12 LR
Right to Meadows Hammers (pause + squeeze, very strict form)
30 x 10, 10, 10 LR to 25 x 10 LR
Machine Preacher
4 sets, 2 to failure + partials
Lat Pulldown Curl/Rope Curls
8/8 x 6-8 rounds nonstop
Trained with Austin Biceps today and we crushed it. We will definitely be getting in some more training sessions in the coming weeks…hopefully a leg, back, and chest session.
Ab Circuit
1 Leg Bench Extensions: x 8 LR
Bicycle Abs: 30-40 total reps
45 degrees leg raise + toe touch: x 8
Swiss Ball Rollouts: x 8
Ab Vacuum + Flex (brutal): x 30 seconds
3 times through, no rest between exercises, 60 seconds between circuits
Decided to finally train my abs more intensely, and this was nothing short of terrible. I will definitely be doing this more often.
Bike sprints were incredible. Burned over 100 more calories than normal and went 2.5 miles further than my previous best, while not being as tired.
Flat Dumbbell Press
45 x 20
60 x 15
80 x 15
110 x 12
130 x 6
140 x 7 (PR)
Hammer Strength Incline Press
1 pps x 12
2 pps x 12
3 pps x 8, 8 (very controlled negative)
Dropset
3 pps x 10 (not to failure) to 2 pps x 10 to 1 pps x 10
Swiss Bar Bench Press (widest grip)
135 x 20
185 x 15
225 x 12
275 x 5 + 3
225 x 15, 185 x 15
Nautilus Bench Press (3 sec neg, no lockout)
1 pps x 12 + 10 pink band stretches
2 pps x 10 + 10
1 pps + 25 x 10 + 10
1 pps + 25 x 10 + 20 neutral partials + 10
Fly Machine
80 x 15
110 x 12, 12, 12
100 x 12, 12
80 x 12, 12
Rope Pushdowns
110 lb
100 total reps over 5 sets
Behind Back Wrist Curls/Fat Bar Reverse Cable Curls
20/15
15/15
15/15
Icarian Standing Calf Raise (pause at bottom)/Single Leg Tibia Raise
12/12 LR
10/12 LR
8/12 LR
8 (stack)/12 LR
Awesome chest day. 140s on flat DBs felt great, HS incline felt strong, Swiss bar press is a new movement, but I really felt it a ton in my chest and worked up to pretty good weight. Tibia raises are great for calves. Hopefully adding them to my calf work 3 times/week will yield some results since I’ve never done them.
Seated Smith Press
Bar x 20
95 x 15
135 x 15
185 x 15
RP SET:
225 x 11, 3 (solid set)
Pump set
135 x 20
Giant Set:
Standing Over and Back Press: 65 x 10, 75 x 10, 85 x 10, 95 x 10, 105 x 10, 75 x 12
Machine Laterals: 90 x 8, 8, 8, 8, 8, 50 x 15
Dumbbell Front Raise: 30 x 8 LR, 35 x 8 LR, 40 x 8 LR, 40 x 8 LR, 40 x 8 LR, 25 x 14 LR
Rest 60 seconds, repeat (insane burn)
Reverse Pec Dec
145 x 8, 160 x 8, 175 x 8
70 x 50 to 40 x 25 (half full, half half) to 10 x 10 full plus squeeze
Barbell Shrugs w/2 second hold at top
135 x 10
225 x 10
315 x 10
405 x 8 to 315 x 10
20 minutes steady-state step mill
Awesome shoulder day. Smith military hit my delts more than any other pressing exercise I have done thus far…will be doing those more. My ROM isn’t all the way down to the chest, I stop at the chin. The giant set was brutal. Shrugs felt strong, wi be implementing 2 second holds as they allow me still to go pretty heavy, but focus on form as well.
Back Squats
135 x 10
225 x 5
315 x 5
405 x 5
505 x 6
405 x 15
Lying Hamstring Curls
increase weight each set, 3 x 12, then drop down and do a few
Leg Press
worked up to 9 pps x 30
Glute Ham Raise (flex hard at top + pause)
Bw x 12, 12, 12 (30-40 seconds rest)
Leg Extension/Barbell Lunges
45 x 20/80 x 10 LR
70 x 20/80 x 20 LR
70 x 20/80 x 20 LR
Tibia Raises/Standing Calf Raises
4 sets
12/10-12
Very, very strong leg day. Happy with the weights and pump.
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You’re leg strength is off the chart! Good work. Do you feel like there’s anything specific you’ve done in the past to reach these levels of strength? My squat has has always been very poor despite feeling like I’ve tried everything to improve it.
