Shoulders/tri
Chest/shoulder:
Bench press - BAR, 135x8, 185x3, 205, 215x1, 185x6
Seated Arnold press - 45, 50x8, 50x10, 50x12
DB lateral - 10, 15x15x3
Reverse cable fly - 5xAMRAPx3
Tri:
Machine dip - 60, 120, 160, 180x12
NG tricep extension - 65, 75x15
Back
Sumo/conventional DL (pause) - 135x3x2, 225x3x2, 315x10x4 (2 sets/stance)
Pull up (EMOM) - BWx5x10min
GHR - BWx12-8x4
HOIST pull down - 145x12, 205x8, 245x6x2
NG seated cable row - 100x12, 120, 140x10, 160x8
Kneeling lat pull in - 25, 35, 42.5x12
Chest/bi
Bench press - BAR, 95, 135x5x3, 185x6x4, 205x2
Super set:
Low incline DB press - 60x12, 80x8x2
BB curl - 50, 60, 70xAMRAP
Super set:
Cable fly - 12.5, 17.5, 12.5xAMRAP
Push up - BWxAMRAPx3
Super set:
Incline DB curl - 22.5x12, 25x7, 22.5x9
DB lateral - 12.5x15, 17.5x12x2
Legs
Front squat (pause) - BAR, 135x5x2, 185, 235x1, 255x3x8, 185x10
GHR - BWx6, 10x6x2, BWx8
RDL - 135, 225x12, 275x6x2
Wide NG low cable row - 70xAMRAPx4
Bench press (pause) - 135, 185x3, x4, x5
Incline DB fly - 20, 25, 30xAMRAP
DB pull over - 30, 35, 40xAMRAP
Decent leg workout, may work on higher volume sets next session. Today’s random push/pull session for upper body felt incredible. The wide NG low cable rows pumped up my upper back and rear delts, benching felt easy and stable. Also a huge chest pump was achieved with the flys and DB pull overs, may need to integrate these back into my normal routine now that i’m able to feel the movements.
Shoulders/tri
Seated DB shoulder press - 40, 50x12, 60x8x3
DB lateral - 12.5x12, 17.5x10, 20x8x3
Incline bench press - 95, 135x8, 155x5x3, 175x1
HOIST chest fly - 65, 85, 105xAMRAP
HOIST machine dip - 105, 145x12, 165x9, 185x6
Seated DB overhead tricep extension - 40, 55x8, 60x6
Reverse cable fly - 5xAMRAPx4
DB shoulder press felt decent today. Will be slowly overloading this movement and using Arnold presses as accessory.
Back
Single leg lying leg press (noBase) - BASE, 45, 70, 95, 120, 145x12
Front squat (pause) - 135x3, 185, 235x6x2, 255, 275x1x2
GHR - BWx12-8x3
Kneeling lat pull in - 30, 40, 50x12
Seated NG cable row - 100x15, 120, 140x10, 140x8; last set drop @ 85xAMRAP
Machine high curl - 30, 40, 50x8
DB pull over - 30, 40xAMRAPx2
Workout started slow but got better after I started sweating a bit.
Back squat - BAR, 135, 185, 225x12x2
Standing calf raise - 70, 130, 150, 170xAMRAPx2
DB pull over - 30xAMRAPx2
HOIST crunches - 30, 45, 60xAMRAP
My uncle visiting from the states wanted to get a workout in so I went with him to do some pump work. Felt good.
Chest/bi
Bench press - BAR, 95, 135x5x2, 190x5x4
Incline DB press - 55x12, 75x9, 80x7, 85x4x2
DB overhead tricep extension - 40, 50, 55, 60x10
Incline DB fly - 20, 25, 30x12x2
DB lateral - 12.5x25, 15x20, 17.5x10x2
Super set:
Standing DB curl - 30x12, 35x10, 40x6
DB pull over - 30, 35, 40xAMRAP
Super set:
Reverse cable fly - 5xAMRAPx3
Incline DB curl - 20, 22.5xAMRAPx2
Need to work on staying tight during the bench press but nonetheless happy with the improvements so far. Shoulders felt a little off during pressing movements.
Legs
Front squat - BAR, 135, 185, 235(pause)x1, 235x5x5
GHR - BWx12, 10x6-9x3
Deficit SL (3") - 135x12, 225, 275x8x2
Wide NG seated cable row - 55, 70, 85xAMRAPx2
Bench press (pause) - 135, 185x5x2
Wide NG pull up - BWx7-10x4
Workout felt great. Back was a little sore to go heavy on front squats. Did a little more volume and work than planned for the post-workout sushi.
Shoulders
Seated DB shoulder press - 30, 45x12, 60x9, 65x6x4
Cable lateral - 2.5x20, 7.5, 10x10x4
Seated Arnold press - 40x12, 45x10x2
Reverse cable fly - 5xAMRAPx4
Bench press - 135x3, 185, 205, 215x1, 225xfailx2
Peck deck - 85, 100, 115x8
Legs
Front squat (pause) - BAR, 135, 185, 235x5, 255x3, 275x1
Front squat - 275x3x2, 285x1
GHR - BWx12-15x2, 10x6-8x2
SLDL - 135, 225x12, 275x8, 295x6
NG cable row - 85x20, 120x10, 140x8x3; last set drop @ 70xAMRAP
Wide NG pull up BWx7-10x4
PR on front squat with the clean grip in reps (275x3) and weight (285). Good way to start off the new year. Will be returning to my regular diet starting tomorrow.
Off/Abs
Back squat (pause) - BAR, 135, 185, 225, 275x4, 295, 315x1x2
BB lunge - 60x8x3
Cable crunches - 52.5, 62.5xAMRAPx3
Feeling stable with back squat. Working on form and core bracing.
Chest/Bi
Chest:
Bench press (pause) - BAR, 95, 135, 155x5, 185x4x6
Super set:
Incline DB press - 65x10x3
Incline DB fly - 25x8x3
Standing cable fly - 13, 17, 20xAMRAP
BTB cable lateral - 7.5x10x2
Reverse cable fly - 5, 7.5xAMRAPx3
Bi:
Super set:
1 arm standing bicep curl - 12.5, 17.5, 22.5x10
EZ overhead tricep cable extension - 27.5, 37.5, 42.5x10
Legs
Front squat - BAR, 135, 185x5. 235x1 pause, 255x4x6
GHR - BWx15, 10x5x8x3, BWx8
Deficit SL (3") - BAR, 135, 225x12, 275 ,295x8, 315x6
NG pull up - BWx8-10x3
HS pronated high row - 35, 70x12, 95x10x2
Seated NG cable row - 110, 120xAMRAPx2
Cable crunches - 110, 120xAMRAPx2
Shoulders/tri
Shoulders:
Super set:
Seated DB shoulder press - 25, 55x10, 60x8, 65x6, 70x4x3
Endless rope upright row - (lvl5x30s + lvl4x30s)x5
Seated Arnold press - 45x10x3
Tri:
Dip - BWx8x3
Rope overhead tricep extension - 17.5, 22.5, 27.5, 32.5x10
Incline DB fly - 25, 30xAMRAP
DB tricep pull over - 30, 40xAMRAP
Doing upright rows on the Endless rope machine got my shoulders and traps pumped!! Happy with today’s workout. Will be doing rear delts with back tomorrow.
Back
Sumo DL (pause) - 135, 225, 315x4, 365, 405, 455x3, 475x2, 500x3
Front squat - 135, 225x4, 275x3x2
GHR - BWx14-20x4
DB row - 50x15, 75x12x3
HOIST pull down - 125x15, 205x12, 305x6x2; last set drop @ 145xAMRAP
Seated NG cable row - 110, 130, 140xAMRAP
Reverse cable fly - 5, 7.5xAMRAPx4
Cable crunches - 52.5, 62.5, 67.5, 72.5xAMRAP
GREAT workout! Felt really nice to pull 500 again. Unlike before, I left the gym feeling the same/better than coming in; no sore lower back or tight muscles. This time, I’ll make sure not to overdo the big compound lifts like I had before. Learned to cue myself to engage the lats throughout the pull with higher rep (8-12) SLDL.
Chest/bi
Bench press - BAR, 95, 135x6, 185x1, 195x4x6
Super set:
Low incline DB press - 60, 65, 75x8
Low incline DB fly - 25x8x3
Super set:
Standing DB curl - 30, 35x8-12x2
DB chest pull over - 30, 35, 40xAMRAP
Super set:
1 arm low cable curl - 17.5, 22.5, 25x8
Dip - BWx9-13x3
Reverse cable fly - 5, 10xAMRAPx2
Great chest workout. Wanted to do DB pull overs last, but had to make due with the time and equipment I had available. Been doing banded spider crawl 2 or more times a day, a minute each session. They seem to be helping with my shoulder stability a lot.
Legs
Sumo DL - 155, 245x6, 335, 425x4, 470, 505x3
Front squat - 135x6, 225, 275x2, 275x3, 275x2
Medium width pull down - 165, 180, 195xAMRAP
HS wide NG row - 130, 145, 160x12; last set drop @ 100xAMRAP
GHR - BWxAMRAP, 5xAMRAPx2
Seated NG cable row - 105, 135, 150xAMRAP
Great workout with old lifting partner. Sumo’s feeling smooth despite not having done them in a while.
Abs/calves
Cable crunches - 52.5, 62.6xAMRAP
Standing calf raise - 80x15,140, 160, 180, 200x6, 120x25
Seated calf raise - 25, 50, 60x8-10x2
Lying leg press (high/wide/noBase) - BASE, 45, 90, 135, 180, 135, 90, 45x10; 1 set
Ring pull up - BWx6-9x5; spread throughout workout
Went in to get blood flowing. Felt good, not taxing
Shoulders/tri
Seated DB shoulder press - 45, 55, 65x9, x8, x7x2
Seated Arnold press - 40x8x2, 40x10
DB lateral - 10, 15, 17.5x8-12x3
Dip - BWx9-13x3
Rope overhead tricep extension - 22.5, 27.5, 32.5, 37.5x8
Incline DB fly - 22.5, 30xAMRAP
DB pull over - 30, 35, 40, 45xAMRAP
Reverse cable fly - 5, 7.5, 10xAMRAPx3