Incline DB press - 45, 60x12, 75x8x4
Flat BB bench (pause) - 185x3x4
NG pull down - 150x15, 160x10x4; last set drop @ 100, 70xAMRAP
Peck deck - 135x12x5
DB overhead extension - 55x12, 75xAMRAPx3
Super set:
Cable lateral - 20x50; split into fewest sets needed
Single arm DB overhead extension - 30xAMRAPx3
NG cable row - 120x15x3
CNS fried after leg workout. Need to do upper-body day before lower body day…
Kneeling leg curl (WPS) - 35x15x2, 45x10x2
Seated leg extension - 75x12x2
Back squat (low bar/pause) - 135, 190, 230, 280x5x2, 300x4x2, 320x2x3, 320x4
Sumo DL - 135, 245, 355x3, 445x3x3, 445x4
Lying leg press (high/no base/pause) - 320x15x4, 370x10
Seated calf raises - 110xAMRAPx4, 90xAMRAP
NG pull down - 165x6x6; last set drop @ 120xAMRAP
NG cable row (forward lean) - 105x10x4
Lying leg curl (pause) - 105x8x3
Reverse peck fly - 65xAMRAPx3
Incline DB press - 45x15, 60x12, 70x12, 80x8, 90x5x4; last set drop @ 60xAMRAPx2, 50xAMRAPx2
Decline BB bench (pause) - 155xAMRAPx5
Wide width pull down - 165x8x4; last set drop @ 120, 90xAMRAPx2
Peck fly - 135x12x4; last set drop @ 70xAMRAP
DB overhead extension - 65x10x2
single arm DB overhead extension - 30x6x2
Cable lateral - 15x50; fewest sets needed
Reverse peck fly - 65xAMRAPx3
Seated pronated machine row (WPS) - 45x10, 70xAMRAPx4
Back squat (high bar/pause) - 135, 225, 275, 295, 325x1, 275, 225, 135x3
Reduced tricep exercises cause left elbow has been feeling funny lately. Also, started taking fish oil and one-a-day vitamin yesterday.
Kneeling leg curl (WPS) - 30x20, 35x15, 45x12x2
Seated leg extension (WPS) - 40x12x2
Back squat (low bar/pause) - 135, 185x5, 235, 285x3x8, 305, 335x1x2
Sumo DL - 135, 225, 315, 405x3x7, 405x5
Lying leg press (high/no base/pause) - 270x15x5
Calf push in lying leg press - 270xAMRAPx5
Lying leg curl (pause) - 95x12x3
Seated leg extension (pause) - 60x12x2
Peck deck - 60, 90x15, 105, 120x12; last set drop @ 90, 70x10
Incline DB press - 50x15, 60, 70x12, 80x8, 85x7, 90x3x2
Incline BB bench - 135x7x5
Super set:
Wide width pull down - 175x6x5
Peck deck - 165x8x5
DB overhead extension - 55, 60, 65xAMRAP
Cable lateral - 15x50; fewest sets needed
1 arm DB overhead extension - 35x3x3
Leg raises - BW, 10xAMRAPx2, 17.5xAMRAPx2
Kneeling leg curl (WPS) - 30x20, 35x12x3
Seated leg extension - 60x12x2
Back squat (low bar/pause) - 135, 185, 225, 275, 295x3x8, 315x2
Sumo DL - 225, 315x3, 405x11, 445x3, 455x4, 465x2
Incline DB press - 70, 80, 90x3
Lying leg press (no base/high) - 270, 360, 410x15, 440x12x2
Seated calf raises - 90xAMRAPx4
NG pull down - 155, 170x10, 185x5x4; last set drop @ 110, 70xAMRAP
Rope cable row - 70x12x4
Kneeling leg curl (WPS/1 and half reps) - 50x8x2
Incline DB press - 50x15, 60x12, 70x12, 80x8, 85x4x6
Decline BB bench - 185x6x4
Super set:
Wide width pull down - 180x5x6
Supinated pull down - 120x8x6
Peck deck (pause) - 135x12x2, 165x10x2
DB overhead extension - 65xAMRAPx2, 60xAMRAPx2
Cable lateral - 20x10x5
Low machine row (WPS) - 45, 70xAMRAPx3
Front squat (pause) - 135x3, 185x3, 225x3, 245x1
Incline DB curl - 35xAMRAPx2
Slightly changed the angle and way I DB press, felt a huge pump 
Kneeling leg curl (wps/1 and half reps) - 30x10x2, 45x6x2
Seated leg extension - 45x20. 60x15
Back squat (pause/low) - 135, 185x5, 225, 275, 295x3, 315x2x2
Box squat (low) - 275x4x4
Sumo DL - 135, 225, 315, 405x3x2, 405x6
Single leg lying leg press (exclude base) - 90x10x4
Calf push in leg press (exclude base) - 180xAMRAP, 270xAMRAPx4
Knee tucks - BWxAMRAP, 25xAMRAPx4
Lying leg curl (1 and half reps) - 90x8x4
Muscles were not sore but felt really drained/lethargic today.
Incline DB press - 45, 60x12, 70x8, 80x6x4
Decline BB bench - 135x12, 155, 175, 185x7, 195x5
NG pull down - 185x5x6; last set drop @ 110, 85xAMRAP
Cable lateral - 20x10x5
Peck deck ( 1 and half reps) - 135x8x2, 165x5x2; last set drop @ 110, 70xAMRAP
Skull crusher (exclude bar) - 70xAMRAPx3
Tricep cable pull down - 35xAMRAPx3
Seated rope cable row - 75x12x3
15 minute stretching
Back squat (pause/high) - 135, 225x3x2, 275x3, 325x2, 275x5x6
Sumo DL - 135, 225, 315x3, 405x4x2, 405x5
Incline DB press - 60, 70x8, 80x5, 85x4, 85x6
Super set:
Wide width pull down - 187.5x5x4
Supinated pull down - 127.5x8x4
Lying leg press (no base/high) - 90, 180, 270, 360x15, 410, 460x12
Tbar row (chest sup) - 45, 90x12, 115x8, 135x6x3
Seated calf raises - 45, 70, 90xAMRAPx3
Super set:
Seated leg extension - 55x10x3
Lying leg curl - 55x10x3
15 minute stretching
Happy Canada Day! Trained fasted and at a new gym this morning after a huge meal last night. May be going back to high bar squat since low bar just doesn’t feel well with me; my form is probably wrong/off though. Wasn’t able to lift as heavy for DL since I had to control the weight down. With the plate loaded leg extension/curl machines, the weight feels a lot heavier…
Last Chest workout:
Incline DB press - 45, 65x12, 75x8, 85x5x6; last set drop @ 50xAMRAP
Decline BB bench - 135x12, 160x10, 180x7, 190x7, 200x6, 210x4
NG pull down - 190x5x6; last set drop @ 110xAMRAP
Peck deck (1 and half reps) - 135x10, 165x5x3; last set drop @ 110, 70xAMRAP
Cable lateral - 20x10x5; last set drop @ 7.5x8 (partials)
Skull crusher (Exclude bar) - 75xAMRAPx3
1 arm DB overhead tricep extension - 30x6x3
Low machine row (WPS) - 45x15, 70x12, 75xAMRAPx3
Kneeling leg curl (WPS/1 and half reps) - 30x12, 35x10, 40x8, 45x6
Seated leg extension (WPS) - 30x12, 40x12
Back squat (high bar/pause) - bar, 135, 225, 275x3, 295x3x5, 295x5; last set drop @ 225, 135x5
Sumo DL - 135, 225, 325, 425x3x2, 445x3, 445x2
Lying leg press (high/exclude base) - 180, 270, 360, 450, 500x15, 540x6
Seated calf raises - 90xAMRAPx5; last set drop @ 50xAMRAP
Seated leg extension (1 and half reps) - 70x8, 75x8x3
Lying leg curl (1 and half reps) - 110x8x3
Knee tucks - BWxAMRAPx3
Trying to get back into the grove of high bar squat. The weights for squat have been on ‘maintenance’ while I try to get my DL up to 500. Once I reach that, then will I begin to focus on increasing the weights for my squat again.
Incline DB press - 45, 60x12, 70x8, 80x7x5, 90x3, 95x2
Seated DB shoulder press - 45, 55x8, 65x6x2
Tbar row (chest supp) - 45, 90x10, 135x6x5; last set drop @ 90, 45x6
Decline CG bench - 135, 155x10, 175x6x3
Wide width pull down - 160x8x4; last set drop @ 110xAMRAP
Peck deck (1 and half reps) - 145x8x2, 145x6x2; last set drop @ 100, 70xAMRAP
Super set:
Cable lateral - 3holex12, x10x4, x8
1 arm DB overhead extension - 30x8-10x5
Upright row (narrow) - 70xAMRAPx4
NG cable row (kg) - 45x12x3
Standing leg curl (WPS/1 and half reps) - 30x12, 35x10, 45x6x2
Seated leg extension - 50x15, 65x15
Back squat (high/pause) - 135, 225, 275x3, 315x2x6
Sumo DL - 155x3, 275x3, 365x3, 445x1x8, 445x2
Incline DB press - 65x12, 75x8, 80x7, 85x5, 90x3
Wide width pull down - 195x5x6; last set drop @ 110, 75xAMRAP
Calf push in lying leg press (no base) - 360xAMRAPx5
Low machine row (WPS) - 45x15, 70x12x2, 80xAMRAPx2
Lying leg curl (1 and half reps) - 90x12x3
Quads were too sore to do leg press today.
Incline DB press - 50, 65x12, 75, 85x6x6; last set drop @ 50xAMRAP
Decline CG bench - 135x10, 155x6-8x4
NG pull down - 180x6x5; last set drop @ 110, 75xAMRAP
Cable lateral - 20x12x2, 20x10x2, 25x6; last set drop @ 15x8partials
1 Arm DB overhead extension - 30x12, 35x6x4
Incline DB fly - 40x12, 45xAMRAPx4
Peck deck (partials) - 150xAMRAPx3
Standing leg curl (WPS/1 and half reps) - 30x10x2, 45x6x2; last set drop @ 30x5
Seated leg extension - 45x20, 55x15
Back squat - 135, 225x8
Lying leg press (no base/wide/pause) - 90x15, 180x15, 270x15, 360x12x4; last set drop @ 270, 180, 90x8
Hack squat (no base/narrow) - 90x6, 180x8x2, 200x8x2
DB SL - 45, 55, 65, 75x12, 85x8x3
Calf push in lying leg press - 320xAMRAPx4
Standing calf raises (pauses within sets) - 100xAMRAPx4
Seated leg extension (WPS) - 30, 35, 40x12; focusing on outer quads
Lying leg curl (1 and half reps) - 80x12x3
Knee tucks - BW, 20xAMRAPx4
Lower back wasn’t feeling right so decided to use machines for leg today.
incline DB press - 50, 65x12, 75x6, 85x7, 85x6x3, 90x3x3; last set drop @ 45xAMRAP
Decline CG bench - 135x12, 155x8, 165x6-8x3, 170x6
Wide width pull down - 120, 150, 180x4, 200x5x6; last set drop @ 110, 80xAMRAP
Cable lateral (leaning) - 20x12x3, 25x7x2; last set drop @ 15x6 partials
Incline DB fly - 35x15, 45x10-12x3
1 arm DB overhead extension - 35x5x4; last set drop @ 20xAMRAP
low machine row (WPS) - 45x15, 80x10x4; last set drop @ 45xAMRAP partials
Peck deck (partials) - 165xAMRAPx3; last set drop @ 120xAMRAP partials
Reverse peck fly - 65xAMRAPx4
Beginning to feel the mind muscle connection every chest session now. Also, i’ve been doing back 3 times per week, trying to get some upper back thickness and width.
Back squat - 135x8, 185x5, 225x2x2, 275x5, 295x3x4, 225x5x2
Sumo DL - 155x3, 275x3, 365x3, 445x3x3, 445x5
Incline DB press - 65x8, 75x8, 85x3, 95x3x2
Lying leg press (no base/narrow/high) - 270x12x4, 360x12, 450x10, 500x8, 550x6; last set drop @ 360x6, 270x8
NG pull down - 200x5x5; last set drop @ 120, 80xAMRAP
Seated calf raises - 70xAMRAPx3, 90xAMRAPx2
HS supinated high row (WPS) - 45x20, 70x15, 90x12x3
Reverse peck fly - 75xAMRAPx3
Lying leg curl (1 and half reps) - 110x5x3; last set drop @ 80, 50xAMRAP
Peck deck ( 1 and half reps) - 90x10, 135x8, 150x8
Incline DB press - 45, 60, 75x8, 85x4, 90x4x5, 90x6; last set drop @ 55, 40xAMRAP
Decline CG bench - 135x12, 160x8, 180x5-7x4, 155xAMRAP
Wide width pull down - 205x4x6; last set drop @ 130, 100xAMRAP
Cable lateral (leaning) - 20x14, 20x12x2, 25x7x2; last set drop @ 15x6 partials
1 arm DB overhead extension - 30x12, 35x6-7x4; last set drop @ 25xAMRAP
Incline DB fly - 45x12, 45x10, 50x6-8x2
HS low machine row (WPS) - 45x15, 80x10-12x4; last set drop @ 45xAMRAP partials
Peck deck (partials) - 180xAMRAPx2; last set drop @ 120, 90xAMRAP partials
Reverse peck fly - 75xAMRAPx2
Back squat (low bar/pause) - 135, 185x5, 225, 275, 295x2x4, 315x2x2, 325x1
Sumo DL - 135, 225, 315, 405x3x6
Lying leg press (no base/wide) - 180, 270, 360x15, 450x12x3
Calf push in lying leg press (no base) - 320xAMRAPx4
Standing calf raises - 130x15, 150x15x2
BB SL - 95, 115, 135x15
Lying leg curl (1 and half reps) - 65, 95, 110xAMRAPx2; last set drop @ 65xAMRAP partials
Hanging leg raises - BWxAMRAP, 20xAMRAPx3
Was mirin another guy hard today. Gave me so much more motivation to stay focused, dedicated and train smarter after talking with him.