BB bent row - barx8, 135x12, 185x10x4
pronated t bar row - 90x12, 115x12x2
Supindated seated machine row - 160x8x3
Wide width pull down (1 1/4) - 150x8, 135x8, 120x8x2
NG pull down - 95x12x3
Machine shurg - 90x8, 140x8, 190x8, 240xAMRAP
Seated hammer curl - 50xAMRAP
Back Squat - barx8, 160x8, 250x8, 250x3, 320x3x5, 320x6
Leg press (exclude base weight) - 150x8, 240x8, 330x8, 420x8, 510x15, 560x6, 420x8, 330x8
Super set:
SLDL - 260x8x4
Seated calf raises - 95x8x4
HS kneeling leg curl (WPS) - 75x4, 80x12, 95x8x2
HS leg extensions (WPS) - 55x10
Stair Masters - level 6x45minutes
Incline BB bench - barx10, 135x8, 165x6x5
Incline DB Press - 70x9x4
Peck fly - 140x9x3
Super set:
DB shoulder press - 65x6x2, (65x6 40x3)x1
DB lateral raises - (20x8 - 20x12partials)x3
V-tricep push down - 72.5kgx9, 72.5kgx7x2
Dip - bwxAMARP
Standing calf raises - 210x15x2
SG rack pull - barx5, 140x5, 230x5, 320x3, 370x3x4
Bent barbell row - 150x12, 200x10x4
Wide width pull down - 165x8x4
NG pull down - 130x8x3
Seated rope face pull - 35kgx10x3
Seated hammer curl - 50xAMARPx2
DB spider curl - 25x10x2
Shrugs in standing calf machine - 90x12, 130x12, 150x12, 170x12
Leg raises - x16x3
Back squat - barx8, 160x8, 250x12x4
Front squat - 185x9, 225x3pause
HS kneeling leg curl (WPS) - 85x12, 95x10x2
HS leg extensions (WPS) - 65x10x2
Standing calf raises - 210x14x3
Incline BB Bench - barx8, 140x8, 170x5x5
Incline DB fly - 40x8, 45x8x3
Super set:
DB shoulder press - 65x8x3
DB lateral raises - (20x8 - 20x12partials)x3
Flat Skull crusher - 90x9.5, 90x8, 90x7
Workout felt really good today.
T bar row (w/chest pad) - 60x8, 105x8, 150x4x6
Incline DB row - 100x8x4
Wide width pull down (1 1/4) - 140x8x3
Supinated pull down - 130x8x3
Seated rope face pull - 35x10x3
Incline DB reverse fly - 12.5x20x2, (17.5x8 - 17.5x12partials)x2
Seated DB hammer curl - 50xAMARPx2
Shrugs in standing calf machine - 100x12, 160x12, 180x12, 200x12
Leg raises - 16, 16, 16
Stair Masters - level 6x35min
Back Squat - barx8, 165x8, 255x8, 295x3, 325x3x5, 325x5.5
Leg press (exclude base weight) - 155x8, 245x8, 335x8, 425x8, 515x15, 565x6, 425x8, 335x8, 245x8
Super set:
SLDL - 265x8x4
Seated calf raises - 95x8x4
HS kneeling leg curl (WPS) - 80x4, 85x12, 100x8x2
DL - 315x3, 365x3, 405x2
Stair Masters - level 6x45minutes
My buddy came to my gym to DL so i decided to see where I am after i haven’t done it in a while. Surprisingly, 405 feels a lot easier than before and came up very very fast; I didn’t go any higher because I was tired from my workout as well, didn’t want my back to be ready for rack pulls. Very happy with my workout progress, especially with legs, thus far.
Yesterday’s workout:
Incline BB bench - barx10, 135x12, 175x6x5
Incline DB Press - 75x6x4
Peck fly - 130x10, 135x10x2
Super set:
DB shoulder press - 60x10, 60x8x2
DB lateral raises - (20x8 - 20x12partials)x3
Dip - bwxAMARP
Back squat - barx8, 165x8, 255x12x4
DL - 135x3, 225x3, 315x3, 405x2, 425x1
HS kneeling leg curl (WPS) - 85x12, 95x4, 100x10x2, 105x6
HS leg extensions (WPS) - 65x8x4
Standing calf raises - 215x12x3
Stair masters - lvl6x10min, lvl8x5min
Incline BB bench - barx10, 135x12, 175x5x5
Incline smith press - 90xAMRAPx3
Incline DB fly - 40x10x3
Super set:
Seated smith shoulder press - 70x10, 90x6x2
DB lateral raises - (20x8 - 20x12partials)x3
Wide width pull down - 145x10x3
T bar row (w/chest pad) - 45x12, 90x10x4
Seated rope face pull - 37.5x10x3
Shrugs in standing calf machine - 210x10x2
Back Squat - barx8, 170x8, 260x8, 300x3, 330x3x2
Overhead Squat - barx10, 65x10, 85x10, 105x10, 125x8x4
Leg press (exclude base weight) - 160x8, 250x8, 340x8, 430x8, 520x15, 570x6, 430x8, 340x8, 250x8
Super set:
SLDL - 265x8x2, 270x8x2
Seated calf raises - 95x10x4
HS kneeling leg curl (WPS) - 80x8, 90x8, 100x8x3
Shrugs in standing calf machine - 215x12, 195x12x3
Standing calf raises - 215x12
Leg raises - 15x3
I tried but couldn’t squat heavy today due to deadlift earlier this week so instead, I practiced overhead squat for the first time. Also when I tried to do stair masters I wasn’t able to either as my quads felt like they were about to cramp. Will try to squat 330 again next week again.
Incline DB Press - 40x10, 60x6, 75x10x4, (75x7 - 50x7 - 30x4); last set was a drop set
Incline smith press - 90x9, 100x7x3
Peck fly - 140x8x3
DB shoulder press - 65x7x3
DB lateral raises - (15x12 - 20x12partials)x2
Standing calf raises - 215x15x2
Dip - bwxAMARP
Shoulder exercises were not done in a superset fashion today.
Yesterday’s workout:
SGDL - barx8, 135x5, 225x5, 315x5x5
BB row - 185x10x4
Wide width pull up - bwx8x4
NG cable row - 100x12, 120x12x3
NG pull up - bwxAMRAPx2
Today’s workout:
Leg press - 150x10, 240x10, 330x10, 420x10x5, 330x10, 240x10, 150x10
Seated calf raises - 100x10x4
HS kneeling leg curl (WPS) - 70x10, 85x10, 100x10x4
HS leg extension (WPS) - 70x10x4
Incline DB press - 40x10, 65x8, 80x8x4, (80x7 - 40x6); last set was drop set
Peck deck - 145x10x3
Incline smith press - 110x10x2, 110x8
DB shoulder press - 40x10, 55x10x4
DB lateral raises - (40x20partials - 20x12partials)x3
Incline DB row - 100x8x4
WW pull up - bwx8x4
NG pull up - bwx8x2
Incline DB curl - 30xAMRAPx2
V-tricep push down - (85kgx5 - 60kgx5 - 40kgx5)x2
Leg raises - 16, 16, 16
Stair masters - lvl6x35min
Back Squat - barx8, 170x8, 260x8, 300x3, 330x3x4, 225x8; last set was done with 3 sec pause at bottom each rep
Leg press (exclude base weight) - 165x8, 255x8, 345x8, 435x8, 525x8, 575x4, 435x8, 345x8, 255x8
SG SLDL - 135x8, 225x8x4
Seated calf raises - 100x12x4
HS kneeling leg curl (WPS) - 75x8, 90x12x2
HS leg extension (WPS) - 70x8x4
DB shurgs - 80x10x3
Stair masters - lvl6x38min
Incline DB Press - 40x10, 60x9, 80x9, 80x8x3, 85x5
Incline smith press - 110x6x4
Peck fly - 140x10x3
Super set:
DB shoulder press - 65x6x3
DB lateral raises - (20x8- 20x12partials)x3
Dip - 25xAMARPx2
Front squat - barx8, 135x8, 185x8x5
Back squat - 135x3, 225x3, 275x1, 295x1, 315x1
HS leg extension (WPS) - 70x10x3
Seated calf raises - 100x10x3
Incline DB press - 55x8, 85x6x5
Incline BB bench - 135x8, 155x8, 165x8, 175x6, 185x3, (155x, 145x, 125x, 105x, 85x, 65x)xAMRAP; last set was a drop set
High cable fly - 7.5kgx12, 12.5kgx12, 15kgx12x3
DB side raises - (22.5x8 - 22.5x12partials)x3
Machine lateral raises - (80x, 50x, 30x)xAMRAP; drop set
Followed a friends workout today after missing a back session this week due to work. Still growing slowly but surely, and liking my progress thus far.
SGDL - barx8, 145x6, 235x6, 325x5x5
BB row - 195x10x5
Wide width pull up - bwx10x4
NG pull up - bwxAMRAPx2
NG cable row - 70kgx10x4
DB shurg - 80x10x4
Reverse peck fly - 90x8x3
Cable tricep extension - 30kgxAMRAP, 40kgxAMRAPx2
Stair Masters - lvl6x35min
Back Squat - barx8, 175x12, 265x10, 295x1x5, 315x1x5, 335x1, 225x10pausedReps
Leg press (exclude base weight) - 170x8, 260x8, 350x8, 440x8, 530x8, 580x7, 440x8, 350x8, 260x8
SG SLDL - 140x8, 230x8x4
Seated calf raises - 105x10x4
HS kneeling leg curl (WPS) - 80x8, 90x12x3
HS leg extension (WPS) - 75x6x6
DB shurgs - 85x10x3
Stair masters - lvl6x25min
Incline DB Press - 50x10, 70x10, 85x6x5
Incline smith press - 100x10x4
Peck fly - 150x7x3
High cable fly (WPS) - 15xAMRAPx2
HS shoulder press (WPS) - 50x10, 60x10, 70x7
Machine lateral raises - (80x8 - 80x12partials)x2
Cable tricep extension - 40kgx10, 40kgx7x2