HS leg extension (WPS) - 75x10x4
Back squat - 135x10, 225x8x5
HS V-Squat - 90x6, 140x6, 190x6, 240x6, 290x6
Seated calf raises - 120x8x4
HS leg curl (WPS) - 95x12x2
Incline DB press - 50x10, 80x6x5; very slow tempo
Incline BB bench - 135x7x4
Peck fly - 145x8x3
High cable fly - 17x12x2
DB side raises - (22.5x8 - 22.5x12partials)x3
Dip - bwxAMRAPx2
SGDL - 135x5, 225x5, 315x5x5, 335x5, 365x2
BB row - 195x8x5
Wide width pull up - bwx8x4
Reverse peck fly - 85x12x3
DB shurg - 85x10x3, 65x15
HS bicep curl - 35x12, 45x10, 45x8
Stair Masters - lvl9x10min
Seated leg extension - 37.5x12, 60x12x2, 72.5x12x2
Back squat - 135x8, 225x8, 275x6x5, 315x3, 335x1
Hack squat (exclude base weight) - x6, 90x6, 180x6, 270x6, 360x6, 270x6, 180x6, 90x6
SG SLDL - 135x8, 235x8x4
HS lying leg curl (WPS) - 25x10x2, 30x8
Seated calf raises - 50x15, 60x15x2
DB shrug - 85x12x2, 85x10
This workout was done at my friend’s old school/hardcore gym and the atmosphere it has is great for intense workouts. Also been trying out hack squats recently and its really really hard; I can’t seem to use my clues/hamstrings at all. Perhaps I will be returning to this gym next week again.
Seated shoulder press - 30x8, 50x8, 65x7x5
DB side raises - (20x8 - 20x12partial)x3
Machine lateral raises - 70x10x2
Incline DB press - 65x6x5
Flat smith press - 90x10x4
Peck fly - 145x10x2, 145x8
Dip - BWxAMRAPx2
Leg raises - 16, 16, 16
Stair Masters - lvl6x20min
Going to be starting with shoulder pressing every Monday to, hopefully, have better shoulder growth.
Yesterday’s workout:
BB row - barx12, 135x12, 205x6x5
T bar row - 100x6, 150x6, 160x6x4
Super set:
Wide width pull down - 140x8x4
Supinated pull down - 110x12x4
NG cable row - 140x10, 150x10x2, 160x10
wide width smith row (exclude bar weight) - 20xAMRAPx3; rear delt emphasis
Incline DB curl - 25xAMRAPx2
HS leg extension (WPS) - 75x10x2, 80x8, 90x8
Back squat - 145x10, 235x8x5
HS V-Squat - 160x10, 210x10
Seated calf raises - 90x15x3
HS leg curl (WPS) - 95x12x3
Incline DB press - 55x10, 80x6x5
Incline smith press (exclude bar weight) - 90x10x4
Peck fly - 130x12, 150x8x3
tricep rope push down - 40x10x2, 40x8
Seated DB shoulder press - 55x6x2
DB lateral raises - (22.5x8 - 22.5x12partials)x3
Shoulder exercises were not done in a superset fashion
BB row - barx15, 135x15, 205x8x5
SG DL - 315x5x3
BB shurg - 225x12, 275x12x4,
SG BB shurg - 275x15
WW pull up - BWx10x4
NG cable row - 70kgx10x4
Reverse peck fly - 85x10x3
Super set:
Dip - BWxAMRAPx2
Machine preacher curl - 95xAMRAP, 105xAMRAP
Leg raises - 16, 16, 16
HS leg extensions (WPS) - 70x10, 80x8, 85x8, 90x8, 95x8
Back Squat (narrow) - barx6, 140x6, 230x6, 250x6x2, 260x6, 265x6, 270x6, 275x6, 280x6
Anderson squat (lvl 11) - 135x3, 225x3, 275x3, 320x3x3
Leg press (exclude base weight; wide) - 175x8, 265x8, 355x8, 445x8, 355x8, 265x8
DB SLDL - 85x12, 100x8x4
Seated calf raises - 70x15x3
HS kneeling leg curl (WPS) - 80x10x3
DB shurgs - 85x12x3
Treadmill - 2.6MPHx50min @ incline 4; Quands felt like cramping when attempted to do stair masters.
Yesterday’s workout:
Incline DB press - 45x15, 60x6, 80x6x5
Flat DB press - 65x6x5
Peck deck - 135x8x4
Cable lateral - 15x15, 20x10x3
Dip - BWxAMRAPx3
Was tired AF; 4 hours sleep followed by 8 hours of landscapping…
Also the cable lateral raises targeted my shoulders really well, I will continue to use them for the next little while.
Today’s workout:
BB row - barx15, 135x15, 185x12x5
Wide width pull up - bwx8x7
RDL - 315x1x15, 365x1, 405x1, 415x1, 425x1
NG cable row - 70kgx8x4
DB hammer curl - 40xAMRAPx4
Today’s workout was quick and intense; had to rush home to meet my cousins for dinner.
HS leg extension (WPS) - 75x10x2, 85x10x2, 95x8
Front squat - barx8, 140x8, 190x8x5
Back squat - 135x3, 225x3, 275x3, 315x2
HS leg curl (WPS) - 100x8x4
Seated calf raises - 70x15x4
Incline DB press - 50x10, 75x8x4
Peck fly - 140x8x3
Seated DB shoulder press - 55x6, 55x5x3
Cable lateral - 20x10x2, 25x8x2
Dip - bwxAMRAPx2
BB row - barx15, 135x15, 205x10x2, 225x6x5
BB shurg - 275x12x5
MTS HS-High row (WPS) - 60x12, 75x6x5
NG cable row - 80kgx6x4
Reverse peck deck - 85x12x4
Abs
HS leg extensions (WPS) - 75x10x2, 85x10x2, 95x8
Back Squat (narrow) - barx8, 135x8, 225x8, 230x8, 235x8, 245x8, 250x8, 275x3, 295x3, 315x3
Leg press (exclude base weight; wide) - 180x8, 270x8, 360x8, 450x8, 500x6, 360x8, 270x8
DB SLDL - 100x10x4
Seated calf raises - 70x15x4
HS kneeling leg curl (WPS) - 100x12x2, 100x10
DB shurgs - 85x12x4
Stair Masters - lvl7x20minutes
Flat BB bench - barx15, 135x8, 185x5, 225x3, 205x3x5; 225 and 205 were done with my friends slingshot
Incline DB press - 75x10, 75x8, 75x7x2
Peck deck - 135x10x3
Seated DB shoulder press - 45x8x3; 3020 tempo
Cable lateral - 20x12x2, 25x10x2
Triceps rope pull down - 40xAMRAPx3
BB row - 135x15, 205x10, 215x8x4
WW pull up - 25x6x5
NG t bar row - 160x10x3, (160x10 - 100x8); last set was drop set
HS ISO low row (WPS) - 45x10, 55x10, 60x10x3
Standing hammer curl - 35xAMRAPx3, 40xAMRAPx3
DB shurgs - 75x15x3
Seated calf raises - 50x15x2, 70x15x3
Reverse peck fly - 85x12x3
HS leg extension (WPS) - 70x10x2, 80x10x2, 85x10
Front squat - barx8, 135x6, 185x3pause, 205x6x5, 225x1pause, 275x1x2
HS leg curl (WPS) - 100x10x3
Incline DB press - 80x5x4, 70x9
Decline BB bench - 135x10, 185x4x4
Seated DB shoulder press - 50x8x3; 2030 tempo
High cable fly (WPS) - 20x10x2, 23x10x2
Cable lateral (WPS) - 25x10, 20x8x2, 20x6
AM workout:
Cable pull over - 40xAMRAP, 50xAMRAP, 60xAMRAP
BB row - 135x15, 185x10, 225x6x5
WW pull up - bwx8x5
NG t bar row - 170x8x5
DL - 380x1x15; rest was between 5-10 seconds
Reverse peck fly - 90x8x4
PM workout:
Super set 1:
Standing hammer curl - 40xAMRAPx2
DB shurgs - 90x8x2
Super set 2:
Standing calf raises - 150x15, 170x15, 190x15x2
Shurg in standing calf machine - 150x15, 170x15, 190x15x2
Super set 3:
Incline DB curl - 30x8x4
Rope tricep push down - 27.5x12x4
AM workout:
HS leg extensions (WPS) - 70x12x2, 80x10x2, 90x10
Back Squat (narrow) - barx10, 135x10, 225x10x5; 3020 tempo
Leg press (exclude base weight; wide) - 185x8, 275x8, 365x8, 455x8, 505x6, 365x8, 275x8
DB SLDL (elevated toes) - 100x10x4
Seated calf raises - 70x15x4
HS kneeling leg curl (WPS) - 105x6x3
DB shurgs - 90x8x4
PM workout:
Flat BB bench - 135x8, 185x5, 210x3x2, 215x3, 220x3x2, 225x3; all sets were done with a sling shot @ 3100 tempo
Incline BB bench - 145x8x4; 30 sec between sets
Peck deck - 145x8x4
Will be hitting shoulders/triceps tomorrow
Standing BB military press - barx15, 95x13, 115x6x5, 135x3, 95x5
DB lateral raises - (25x8 - 15x8)x4; dropset
Cable lateral (WPS) - 20x10x2
tricep push down - 70x10x2
skull crushers - 70x8x3
DB overhead extension - 50xAMRAP, 55xAMRAP, 60xAMRAP
Going to start/try to do BB military presses more often to see how my shoulders react to the excerise.
BB row - barx15, 135x15, 205x10x2
t bar (w/chest pad) - 45x12, 90x8x5
Supinated pull down - 120x8x5
Straight bar cable high row - 50x10x5
DB row - 80x10, 85x10x2
DB curl - 40xAMRAP, 45xAMRAP
Machine preacher curl - 85xAMRAP, 105xAMRAP, 115xAMRAP
Reverse cable fly - 13xAMRAP, 20xAMRAPx2
Had a fever this morning and didn’t feel like I was able to push heavy today.
BB OHP - barx15, 95x8, 115x6, 135x4x2, 95x11
Super set 1:
Decline BB bench - 135x15, 155x12, 185x6x3
BB row - 135x15, 185x10x4
Super set 2:
Incline BB bench - 155x6x4
DB row - 85x10x4
Super set 3:
(wide width pull down, supinated pull down) - (150x6, 120x6)x3
Peck deck - 145x8x3
Super set 4:
Cable lateral (WPS) - 25x8x3
Reverse cable fly - 20xAMRAPx2, 13xAMRAP
Super set 5:
DB shurg - 75x12x3
Upright row - 60x6x3
Missed yesterday’s workout due to work, as well gave my legs a rest.