Arms
DB hammer preacher curl - 25, 30, 35x6x3
Machine preacher curl - 95, 110x12, 125x6
Machine NG tricep extension - 100x12x3
Kneeling rope pull down - 17.5, 22.5x15
High-low face pull - 17.5, 22.5, 27.5, 32.5xAMRAP
1 Like
Legs
Front squat - BAR, 135, 185x4, 235x2x2, 255x4x6
Lying leg press (high/wide/noBase) - 90, 270, 360, 450, 540, 630, 680x8x3, 450x20
Goblet lunges - BW, 60x7x2
Decline DB leg curl - 30x12, 35x7x2
Seated calf raise - 25, 35x12, 70x8
High-low face pull - 17.5, 22.5, 27.5, 32.5xAMRAP
Hanging leg raise - BWxAMRAPx4
Good workout.
1 Like
Chest/shoulders/back
High-low incline DB press (fat gripz) - 35x15, 60x12, 75x6x4, 75x5
Standing 1 arm DB press (fat gripz) - 40x10-8x3
NG tbar row (noBar) - 25, 85x15, 135x12, 145x10x3
HS NG front lat pull down - 70x10, 80, 90x8
HOIST high row - 105, 120, 135, 150xAMRAP
DB pull over - 25, 30, 35x10-8
Great workout. At the end of the workout I did some rack pulls with 2 plates and my back felt really good. May start adding them religiously at the end of upperbody workout’s if i’m not too sore/drained from the workout before.
Arms
DB hammer preacher curl - 25x15, 30x6, 35x8x2, 35x5
Low decline EZ skull crusher (inner) - 20, 50x15, 70x12, 80xAMRAP
Super set:
Machine NG tricep extenson - 80, 95, 110x12
Machine preacher - 95, 110x12, 115x6
High-low face pull - 17.5, 27.5, 32.5xAMRAP
1 Like
Legs
Sumo DL - BARx5, 135, 225, 315x4, 405x6x5
Single leg lying leg press (high/noBase) - 90, 180, 270x8x4
Goblet lunge- BWx14, 50x8x3
Lying leg curl - 50, 85xAMRAPx2
Horizontal calf push - 90, 130, 170, 210x8
Pull through - 50, 72.5xAMRAPx2
Deadlifts were smooth and flew. Very impressed and happy with it today. Intend to add 20lbs next week and do 6 sets of 4. Tried pull through and really enjoyed it.
1 Like
Shoulders/back
Single arm DB zPress (fat gripz) - 25x8x2, 45x4x2, 55, 65x3x3, 65x2x3
Standing single arm DB press (fat gripz/ offset @ pinky) - 45x10-8x3
Decline crunches - BWxAMRAPx3
NG tBar row (noBar) - 50, 100x12, 125x10x4
Incline single arm DB chest supported row - 25, 30, 35, 40x12
High-low face pull - 15, 20, 25, 30xAMRAP
Felt really weak/off today. Probably still tired from yesterday’s workout. Beginning to think this extra arm day is too much volume for me to continually progress in zPress… may remove it
Arms
DB lateral - 5, 7.5, 10xAMRAPx3
Kneeling face pull - 17.5, 27.5, 32.5, 37.5xAMRAP
Machine preacher curl - 95, 110, 125x8, 135x4x2
Reverse grip EZ tricep pull down - 30, 50, 60xAMRAPx2
Great arm pump. I think I found a way to do DB laterals without irritating my bicep tendonitis. Will slowly add these back to see how the feel.
Legs
Front squat - 135, 185x4, 235x2x2, 260x3x7
Lying leg press (high/wide/noBase) - 90, 270, 450, 540x8, 630x12x4
Goblet squat - 55, 75, 95x10x2
DB SL - 70x15x2
Kneeling face high-low face pull - 17.5, 22.5xAMRAPx2, 32.5xAMRAP
Hanging leg raise - BWxAMRAPx4
Front squats felt solid. Scar tissues in my shoulders and back are finally starting to go away and my mobility is coming back full force. Excited for this years training progress.
1 Like
Chest/shoulders/back
Kneeling face pull - 17.5, 22.5, 27.5xAMRAP
Flat BP - BAR, 95, 135, 185x5x5
High incline DB press (fat gripz) - 70x8x3
Standing 1 arm shoulder press (fat gripz/offset @ pinky) - 45x7x2
DB lateral - 7.5, 10, 12.5x12x2
DB row - 55, 65, 70x10, 75x12
HS NG front lat pull down - 70, 80, 90x8
Bent-over NG cable row - 45, 70, 85x12x2
tested the water today with BP after noticing how stable my scaupla felt from yesterday. I FEEL GOOD BENCH PRESSING!! If all goes well, it will become my primary push movement for chest days. For the first month/two I plan on doing 3-4 sets 5-10 rep ranges to build some MMC with this movement before attempting heavier weights/taking more of a powerlifting scheme. Really excited!
Legs
Sumo DL (pause @ mid shin) - BAR, 135, 225x4, 315, 365, 425x3x8
Single leg lying leg press (high/noBase) - 90, 180x8, 270x12, 280x6x4
Goblet lunge - BW, 50x8x3
Seated calf raise - 50, 60, 70xAMRAP
Kneeling high-low face pull - 30xAMRAPx4
Hanging leg raise - BWxAMRAPx3
Training been feeling amazing. Holding myself back despite it feeling ‘easy’, aiming for long-term progress.
Legs
Front squat - BAR, 135, 185x4, 235x2x2, 260x4x6
Lying leg press (high/wide/noBase) - 180, 360, 540x8, 650x10x4
Hanging leg raise - 3xAMRAP
DB SL - 70x20, 85x12x3
Goblet squat (narrow and wide) - 4x10
Lying leg curl - 50x15, 85xAMRAP
Horizontal calf push - 90, 130, 150, 170, 190xAMRAP
Kneeling face pull - 17.5, 27.5xAMRAPx2
Good workout. Feels good to be back after 2 days off.
Chest/back
Pull up (3 grip variations) – BWx5x9
Bench press – 95, 135x5, 165x8x5
Standing 1 arm DB press (offset @ pinky) – 50x8, x7, x6
NG machine front pull down – 90x6x3
NG machine row – 80x6x2, 80x12
Really tired today.
Legs
Sumo DL - BAR, 135, 225, 315x4, 385x2, 435x4x5
Single leg lying leg press (high/noBase/extra incline) - 90, 180, 270, 280x8x3
Super set:
Decline DB leg curl - 25, 30xAMRAPx2
DB SL (dead stop) - 75x15-12x3
Super set:
Kneeling face pull- 30, 40xAMRAPx3
Hanging leg raise - BWxAMRAPx4
Chest
Reverse cable fly - 5xAMRAPx3
Bench press - BAR, 95, 135, 155, 175x4x6
Dip - BWx8x4
Machine lateral - 20, 40, 50xAMRAPx3
NG low cable row - 62.5, 72.5x12, 77.5x8x2
Standing rope pull over - 22.5, 32.5x12, 37.5x8x2
LEGS
Front squat - BAR, 135, 185, 225x3, 245x1x2, 265x3x8
Front rack iso-hold - 315xAMRAPx4
Hanging leg raise - BWxAMRAPx4
Lying leg press (high/wide/noBase) - 180, 360, 540, 630, 660x8x4
DB SL (BOTxTOPxFULL) - 75x(5x5x5)x3
Kneeling cable face pull - 17.5, 22.5xAMRAPx4
Walking lunges - BWx8x4
Chest/back/arms
Pull up (3 grips) BWxAMRAPx3
Kneeling face pull - 12.5, 17.5 , 22.5xAMRAP
Bench press - BAR, 135, 155, 175x5x5
Standing 1 arm DB press - 50x7x3
Peck deck - 85xAMRAPx3
Pronated tBar row (chest supp) - 45x8x2, 70x8, 90x6x4
Super set:
Machine bicep preacher curl - 95, 110xAMRAPx3
Machine NG tricep extension - 95, 110, 125xAMRAPx2
Machine side lateral - 30, 50xAMRAPx4
Quick workout between work. Felt good
Legs
Sumo DL (explosive) - BAR, 135, 225, 315x5
Sumo DL TUT (pause @ mid shin) - 385x5x6
Single leg lying leg press (deadSTOP/noBASE) - 90, 180x10, 270x6x5
Lying leg curl - 65, 95, 110xAMRAP
Horizontal calf push - 90, 130, 150, 170, 210xAMRAPx3
Seated back extension - 40, 130x8x3
Kneeling face pull - 17.5xAMRAPx2, 22.5xAMRAPx2
Walking lunge (w/twist) - BWx8x3
Amazing workout. Didn’t go to heavy on deads cause I’m still tired/sore from working at a food festival over the weekend. TUT means I wouldn’t reset the bar on the floor with each rep, instead I would hover/pause it right above the floor then explode back up. Also tried the machine back extension at the end and I love it. Gives me a nice calf and hamstring stretch and a glute and lower back pump.
Chest/shoulders/back
Reverse cable fly - 5xAMRAPx3
Bench press - BAR, 95, 135x4, 175x6x4
Standing 1 arm DB shoulder press - 50x6x4
Peck deck - 85, 100, 115xAMRAP
Pronated tBar row (chestSup) - 45, 70x8, 90, 95x6x3
1 arm side pull down - 55, 70x8, x10
Standing NG cable low row - 42.5, 57.5, 62.5xAMRAP
Hanging leg raise - BWxAMRAPx3
Great bench session, got a great chest pump from it. The reverse cable fly activates my low back/scapula muscles that stabalizes my shoulder during bench. Going to go up to 180 6 sets of 4 next upper body session.
Legs
Front squat - BAR, 135, 185, 225x4, 245x1, 265x4x5, 265x3, 265x1
Super set:
Front squat (static hold) - 315xAMRAPx4
Hanging leg raise - BWxAMRAPx4
Lying leg press (low/narrow/noBase) - 180, 360, 540x10x4
Walking lunge (w/twist) - 12.5x8, 22.5x8x2
DB SL - 75, 85x12x3
Super set:
Machine back extension - 135, 145x8x2
Seated leg curl - 100, 130, 145xAMRAP
Chest/back
Reverse cable fly - 5xAMRAPx3
Bench press - BAR, 95, 135, 180x4x6
High incline DB press - 50, 70x8x3
DIp - BWx12x3
Machine lateral - 25, 40, 50x8x4
DB row - 45, 60x15, 75x10x2
Peck deck - 90xAMRAPx2, 105xAMRAP
NG standing low cable row - 50, 67.5xAMRAPx2