Back Squat - barx8, 140x8, 230x8, 270x3pause, 300x3x5, 300x9
Leg press (exclude base weight) - 125x8, 215x8, 305x8, 395x8, 485x12, 535x5, 395x8, 305x8, 215x8
SLDL - 240x8x4
Standing calf raises - 110x12, 130x12, 170x12x2
Leg extensions - 95x10x3
Seated leg curl - 90x12x3
Stair Masters - level 6x40minutes
Incline BB bench - barx10, 135x8, 175x4, 190x2x8
Incline DB Press - 60x10x4
Peck fly - 125x10x3
Super set:
DB shoulder press - 60x8x3
DB lateral raises - (15x8 - 15x12partials)x3
Flat skull crusher - 90x7, 90x6x2
Bent barbell row - barx12, 165x12, 220x6x5, 235x4x3
T bar row (w/chest pad) - 45x8, 90x8, 115x8, 135x6, 145x4x2
Wide width pull down - 70kgx10x3
NG pull down - 55kgx8x3
Super set:
Seated rope face pull - 20kgx12, 27.5kgx8x3
DB shurgs (WPS) - 40xAMARPx4
Seated hammer curl - 45xAMRAPx2
My new gym has some of their weights in kg and some in pounds… annoying as fuck
Back squat - barx12, 140x8, 230x12x4
Front squat - 135x3, 185x3, 225x3, 275xfail (lower back is really sore from summer landscaping job)
Leg extensions - 105x12x3
Seated leg curl - 105x12x3
Incline BB Bench - barx10, 140x10, 160x8, 160x6x3
Incline DB fly - 40x10, 45x8x2
Super set:
Seated DB Press - 65x6x3
DB laterals - (15x8 - 15x12partial)x3
Decline BB Bench - barx10, 145x8x4, 165x2pausex4
Decline Skull crushers - 90x9x3
T bar row (w/chest pad) - 45x8, 90x8, 135x3x8
Incline DB row - 90x12x2
Wide width pull down (1 1/4) - 72.5kgx8x3
Reverse cable fly - 10x16, 13x12x2
Leg raises - 15, 15
Stair Masters - level 6x25min
My home gym doesn’t have DB that go beyond 100 lbs so I’ve decided to use the T bar with chest pad machine as a substitute to heavy DB rows and then use DBs for higher reps. Also, I’ve decided to try decline bench as suggested by my training partner, whom noticed that I’ve removed flat bench from my training recently.
Back Squat - barx8, 145x8, 235x8, 275x3pause, 305x3x5, 305x8
Leg press (exclude base weight) - 130x8, 220x8, 310x8, 400x8, 490x12, 540x6, 400x8, 310x8, 220x8
SLDL - 245x8x4
Standing calf raises - 130x12, 160x12, 190x12x2
HS kneeling leg curl (WPS) - 45x12, 55x12, 65x8x2
HS leg extensions (WPS) - 45x12, 55x10, 60x10
Stair Masters - level 6-7x40minutes; alternate levels every 5 minutes
Fairly happy with my new gym. Also, realized the gym has hammer strength machines for leg curls and extensions, and decided to try them out.
Incline BB bench - barx10, 135x10, 175x2pausex8
Incline DB Press - 65x9x4
Peck fly - 130x10x3
Super set:
DB shoulder press - 60x8x3
DB lateral raises - (17.5x8 - 17.5x12partials)x3
Flat skull crusher - 70x9x2
SG rack pull - barx6, 135x6, 225x6, 315x5x5
Bent barbell row - 135x12, 185x10x4
Wide width pull down - 80kgx6x3
NG pull down - 60kgx8x3
HS MTS high row (WPS) - 60x10x2
Seated hammer curl - 45xAMRAPx2
Back squat - barx8, 145x8, 235x12x4
HS kneeling leg curl (WPS) - 55x12, 65x12, 75x12, 85x8
Leg extensions - 115x10x3
Seated calf raises - 90x8x2, 110x6x2
Incline BB Bench - barx8, 135x8, 155x6, 160x6, 165x6, 170x4
Incline DB fly - 45x6x4
Machine chest press - 115x12x2
Tired as fuck today from planting tress at work. Will work on shoulders and triceps tomorrow along with my regular back routine.
Morning workout:
Super set:
DB shoulder press - 60x8x3
DB lateral raises - (17.5x8 - 17.5x12partials)x3
DB front raises - 20x8x3
Flat skull crusher - 85x10, 85x8, 85x6
V-tricep push down - 37.5kgx12x3
Dip - bwx16, bwx12
Evening workout:
T bar row (w/chest pad) - 55x8, 100x8, 145x3x8
Incline DB row - 95x10x3
Wide width pull down (1 1/4) - 72.5kgx8, 80x4x3
Reverse cable fly - 13x12x2
Seated rope face pull - 20x12x2
Leg raises - 16, 16, 16
Stair Masters - level 6x25min
Back Squat - barx8, 150x8, 240x8, 280x3pause, 310x3x5, 310x7
Leg press (exclude base weight) - 135x8, 225x8, 315x8, 405x8, 495x12, 545x5, 405x8, 315x8, 225x8
SLDL - 250x8x4
Seated calf raises - 90x8x2, 100x8x2
HS kneeling leg curl (WPS) - 65x12, 75x12, 85x8x2
HS leg extensions (WPS) - 50x10x2
Standing calf raises - 210x12x2
Stair Masters - level 6x30minutes
Lower back didn’t feel right today, and today’s workout took me 20 minutes longer than usual. Gonna get my lower back massaged tonight and hopefully it’ll feel better.
Incline BB bench - barx10, 135x10, 155x6x5
Incline DB Press - 65x10x4
Peck fly - 130x12x3
Super set:
DB shoulder press - 65x6x3
DB lateral raises - (17.5x8 - 17.5x12partials)x3
V-tricep push down - 50kgx12, 60kgx10x2
SG rack pull - 65x6, 145x5, 245x5, 335x5x5
Bent barbell row - 140x12, 190x10x4
Wide width pull down - 160x8x3
supinated pull down - 115x10, 120x8x3
HS MTS high row (WPS) - 60x10x3
Biceps and rear deltoids were too sore to perform DB curls and face pulls, respectively, by the end of this workout.
Back squat - barx8, 150x8, 240x12x4
HS kneeling leg curl (WPS) - 65x4, 85x10x4
HS leg extensions (WPS) - 55x12x3
Standing calf raises - 200x12x2
Incline BB Bench - barx8, 135x8, 155x6, 160x5x5
Incline DB fly - 40x8x3
Super set:
DB shoulder press - 70x4x3
DB lateral raises - (17.5x8 - 17.5x12partials)x3
Flat Skull crusher - 90x9, 90x8, 90x7
Decline BB bench - barx8, 135x10, 155x8, 165x6, 175x4, 165x6, 155x9, 135x13
V-tricep push down - 60kgx10x3
Front squat (paused reps)- 135x8, 185x3, 225x3, 245x1, 135x8
T bar row (w/chest pad) - 55x8, 100x8, 145x4x6
Incline DB row - 95x10x3
Wide width pull down (1 1/4) - 140x7x3
Reverse peck fly - 55x16, 65x12x2
Seated rope face pull - 27.5kgx10x2
Seated DB hammer curl - 50xAMARPx2
Leg raises - 16, 16
Stair Masters - level 6x30min
Back Squat - barx8, 155x8, 245x8, 285x3pause, 315x3x5, 315x7
Leg press (exclude base weight) - 140x8, 230x8, 320x8, 410x8, 500x15, 550x6, 410x8, 320x8
SLDL - 255x8x4
Seated calf raises - 90x8x4
HS kneeling leg curl (WPS) - 70x12, 80x12, 90x6x2
HS leg extensions (WPS) - 60x6x3
Stair Masters - level 6x30minutes
BB floor press - barx6, 135x6, 185x5x3
Incline BB bench - barx10, 135x6, 160x6x5
Incline DB Press - 70x8x4
Peck fly - 140x8x3
Super set:
DB shoulder press - 65x6x3
DB lateral raises - (20x8 - 20x12partials)x3
V-tricep push down - 70kgx9, 70kgx8x2
Dip - bwxAMARPx2
SG rack pull - barx5, 135x5, 225x5, 315x3, 365x3x4
Bent barbell row - 145x12, 195x10x4
Wide width pull down - 160x8x3
NG pull down - 125x8x3
Seated rope face pull - 32kgx10x3
Supinated pull up - bwxAMARPx2
Super set:
Standing calf raises - 210x12x2
Shrugs in standing calf machine - 70xAMARPx2
I’m trying to hit my calves every other workout as I find that they recover quickly as well, in hopes of stimulating growth. Also, I’m going to start doing my shrugs in the calf machine as they gave me the best trap burn since.
SG rack pull - barx5, 135x5, 225x5, 315x3, 365x3x4
Bent barbell row - 145x12, 195x10x4
Wide width pull down - 160x8x3
NG pull down - 125x8x3
Seated rope face pull - 32kgx10x3
Supinated pull up - bwxAMARPx2
Super set:
Standing calf raises - 210x12x2
Shrugs in standing calf machine - 70xAMARPx2
I’m trying to hit my calves every other workout as I find that they recover quickly as well, in hopes of stimulating growth. Also, I’m going to start doing my shrugs in the calf machine as they gave me the best trap burn since.
Back squat - barx8, 155x8, 245x12x4
HS kneeling leg curl (WPS) - 70x4, 85x12, 90x8x2
HS leg extensions (WPS) - 65x8x1 (machine got raided after i came back from washroom…)
Standing calf raises - 190x15x2
Incline BB Bench - barx8, 135x6, 165x5x5
Incline Smith Bench - 135xAMARPx2 (~8)
Incline DB fly - 40x8x3
Super set:
DB shoulder press - 65x6x3
DB lateral raises - (20x8 - 20x12partials)x3
Flat Skull crusher - 90x8 90x7x2