Accessories/arms
Reverse cable fly - 5, 7.5, 10xAMRAPx2
Leaning cable lateral 5, 7.5x10x2
Vgrip tricep push down - 40, 50, 60x10
pronated tricep pull down - 40xAMRAPx2
Pronated ez cable curl (outer) - 35xAMRAPx2, 30xAMRAP
Now that i’m a little leaner I want my develop my brachialis more to get that ‘pop/3d’ look on the arms. Any advice on exercises that target that area more?
Legs
Sumo DL - BAR, 135, 225, 315, 385x4, 435x5x4
Hanging leg raise - BWxAMRAPx4
Seated calf raise - 25, 35, 50, 60xAMRAP
Single leg lying leg press (high/noBase) - 90, 180, 280x7x4
Walking lunge (w/twist) - 12.5, 22.5, 35x8x2
Machine back extension - 100, 130, 145, 160x8x2
Kneeling face pull - 20, 22.5xAMRAPx2
Handstand drill
Vertical Jump drill
Vertical Jump 52"
Adding a bit of body training/fun stuff at the end of my workout; stuff I did before lifting weights. Deadlifts could have been better if my upper back wasn’t sore.
Chest/shoulders/back
Super set:
Reverse cable fly - 2.5, 5, 7.5, 10xAMRAPx2
Pull up - BWx8x5
Bench press - 95, 135, 180x5x5
Single arm DB zPress - 40, 55x6x4
Peck deck - 90, 100xAMRAPx2
Machine lateral - 30, 40, 50xAMRAPx3
Pronated tBar row (chestSup) - 50, 80, 90x8x3
High incline DB row - 30x10x2, 35, 40x10
Standing cable pull over - 22.5, 32.5, 35xAMRAPx2
Great workout.
Legs
Walking lunges (w/twist) - BW, 10, 25x8
Front squat - BAR, 135, 185x4, 225x3, 245x1x2, 270x3x7
Seated calf raise - 25, 50, 60, 75x10
Single horizontal calf push - 70, 90, 110x8x2
Will do leg/low back accessories tomorrow.
Chest/back
Reverse cable fly - 5xAMRAPx3
Bench press - BAR, 95, 135x4, 180x6x4
Super set:
Standing rope pull over - 27.5, 32.5, 37.5xAMRAPx2
Pull up (mixed grips) - BWx8-9x4
High incline DB press - 50x6, 70x12, x10, x8
Standing high cable fly - 10xAMRAPx2
Pronated tBar row (chestSupp) - 45, 70x12, 90x10x3
Seated calf raise - 35, 70, 95xAMRAPx2
High incline DB row - 30, 35, 40x10
Vertical Training:
Seated (10") jump - 36"x8, 40"x8, 44"x4, 48"x4
Kneeling jump - 36"x8, 40"x8, 44"x4, 48"x4
3 step Jump - 52"x4, 56"x4
Legs
Sumo DL - 135, 225, 315x5, 385x4, 405x5x4 (TUT reps), 405x8
Single leg lying leg press (highINCLINE/noBase) - 90, 180, 290x8x4
DB SL - 75, 85, 90x10x2
Horizontal calf push - 90, 130x16, 170, 210x7x2
Machine back extension - 100, 130x12, 145, 160x8x2
Kneeling cable crunches - 70, 72.5xAMRAPx3
Walking lunge (w/twist) - 12.5x8x2
Chest/back/arms
Reverse cable fly - 5xAMRAPx3
Bench press - 95, 135x4, 155x2, 185x4x5, 185x6
Super set:
Meadows standing cable row - 30, 35xAMRAPx4
Pull up (mixed grips) - BWx7-9x5
Low incline DB press - 55, 70x12, 75x7x2
Peck deck - 85, 100xAMRAP
Pronated tBar row (chestSup) - 45, 70x12, 95x8x4
EZ skull crusher (wide) 30, 40, 50x12
HS high bicep curl - 30, 40, 50x8
Good workout, bench press feeling really tight. Wanted to do DB overhead press but shoulders felt unstable.
Legs
Front squat - BAR, 135, 185x4, 225x2, 245x1x2, 270x4x3, 270x3x4
Super set:
Front rack static hold - 325xAMRAPx4
Hanging leg raise - BWxAMRAPx4
Hack squat (noBase/High/Wide) - BASE, 90, 190, 250, 300x8x2
Super set;
Machine back extension - 115, 145, 160x10x3
Seated leg curl - 115, 145, 160x10x3
Bench press - 95, 135x8, 185x5x2
Tired and sore going into workout. Going to keep front squats at 270 until I hit 6 sets of 4. First time doing hack squats this year and it felt great.
Chest
Bench press - BAR, 95, 135x5x2, 185x5x5
Low incline DB press (w/twist) - 25, 70x8-10x3
HOIST dip - 100, 145, 160xAMRAP
Peck deck - 85xAMRAPx3
Cable lateral - 7, 10x10x2
Back
Seated wide grip pronated cable row - 25, 40, 45x10
NG tBar row (noBar) - 50, 100x12x2, 125x8x2
1 arm side pull down - 42.5, 60, 70, 80x8
Seated elevated NG cable row - 50x12x3
Ez skull crusher (outer) - 50x15, 70x8x2
Kneeling face pull - 17.5, 27.5, 32.5x10
Legs
BB SL - BAR, 95, 145, 195, 245x12, 295x10-7x4
Hanging leg raise - BWxAMRAPx4
Single leg lying leg press (high/noBase) - 90, 180, 270x10, 290x8, 305x6x2
Hack squat (high/narrow/noBase) - 90, 180x12, 270x6
Single horizontal calf push - 50, 70x12, 90x10, 110, 120, 125x6
Machine back extension - 115x20, 145x15, 160x10
Walking lunge (w/twist) - BWx8x3
Chest
Seated wide grip cable high row - 10, 25, 40x15
Bench press - BAR, 95, 135x5, 155x4, 185x6x4
Cable lateral - 5, 13x8
Single arm DB zPress - 40x10x3
High incline DB press - 75x8, 7, 6
Machine chest dip - 125x15, 145x12, 10
Peck deck - 70, 85xAMRAPx2
Bench press was a grinder today. Feeling fatigued from yesterday’s SLDL
Back
DB hex press - 25x15, 45x12, 60x8x3
DB pull over - 25, 35, 45xAMRAPx3
Super set:
Standing rope pull over - 17.5, 22.5, 25xAMRAPx2
Pull up - BWx8-6x4
NG tBar row (noBar) - 50, 100, 125xAMRAPx3
Kneeling NG high row - 60x8x3, 70x8
Bent-over NG cable row - 70, 85xAMRAPx2
Legs
Front squat - BAR, 135, 185x4, 225x6x6, 245, 265, 275x1
Hanging leg raise - BWxAMRAPx4
Hack squat (noBase/high/wide) - 90, 180x10, 230, 280x8
Pronated tBar row (chestSupp) - 45, 70, 95x10
Seated calf raise - 50, 70xAMRAPx3
DB single legged SLDL 20, 25x6x3
Single legged lying leg curl - 30, 40x8
Kneeling face pull - 20xAMRAPx2
Chest/shoulders
Prowler lunge - 45, 90, 135, 160x8x3
Bench press - BAR, 95, 135x4, 155x2, 190x4x6
Single arm HS incline chest press - 40, 60, 70x8, 70x7
HOIST chest dip - 145x10x3
HOIST chest fly - 85, 105xAMRAPx2
HOIST high row - 65, 85, 105xAMRAP
Machine lateral (alternating pauses) - 20, 30, 40x8x3
Hip ab/adductor - 85, 105, 115, 130x8
Keeping the bench press as my main lift while experimenting with accessories. Good workout today
Back
DB hex press - 25x15, 45x10, 60x10x3
Db pull over - 25, 40xAMRAPx3
Standing rope pull over - 15, 25, 30xAMRAP
NG tBar row - 50, 100x12, 125, 135x8x3
Kneeling 1 arm pull down - 60x8x3
Bow row - 10, 15, 20x8x2
Legs
HS kneeling leg curl - 25, 35, 45x8
RDL - BAR, 95, 145, 195, 245, 295x8x4
Pronated tBar row (chestSup) - 45, 70x10, 95, 105x8x2
Single leg lying leg press (high/noBase) - 90, 180, 270, 305x8x2
Super set:
Seated leg curl - 115x12, 130x10x2
Machine back extension - 130x15, 145xAMRAPx2
Kneeling cable crunches - 65xAMRAPx4
TRX reverse fly - BWxAMRAPx3
Chest/shoulders
Prowler lunge - 45, 90, 135x8x3
TRX reverse fly - BWxAMRAPx3
Bench press - BAR, 95, 135x5, 155x2, 190x5x3, 190x4x2, 190x2
Single arm HS incline chest press - 70x8x2
Super set:
HS decline chest press - 60, 50, 40xAMRAP
Peck deck - 85xAMRAPx3
Machine lateral (top half) - 30, 40, 45xAMRAP
Cable lateral (bottom half) - 10xAMRAPx3
Looks like this is trending upward. Nice work!
Thanks bud. Been real patient with this movement to even get to this point