Back/biceps
Rope pull down - 70, 100, 110x8x3
Seated NG cable row - 70, 100, 120x10x3
Back extension - BW, 25xAMRAPx3
Standing hammer curl - 40x7x4
Incline DB curl - 20x10x3
Tired from last night but good back and bicep pump
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How does this feel the next day? and that is seriously impressive.
Legs are a little sore but not too bad. The weight is not too heavy for me, I’ve done 10x10 with 265 about a year and half ago. I’m doing this more so to ingrain/relearn back squat form, especially when fatiguing.
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Shoulders/triceps
Single arm DB zPress - 30x8x2, 50x9x2, 50x(8+2), 55x5
Standing ISO hold - 30x(5,4,3,2,1)x2, 25x(5,4,3,2,1)
DB lateral - 12.5x15, 15x12x2
Tricep dip - BWx8-9x3
HOIST fly - 105, 125xAMRAPx2
EZ overhead tricep extension - 50x10x3
Reverse peck fly ISO hold - 30x(5,4,3,2,1)x2
Sickening shoulder and tricep pump. Loved today’s workout
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Legs
Super squat (noBase/narrow) - 90, 270, 450x8, 540x10, 590x8x5
Super squat single legged step up (noBase) - 50, 50, 70x8x2
Super set:
Seated calf raise - 35, 45, 55, 65x12-15
Hanging leg raise - BWxAMRAPx4
Super set:
Seated leg extension - 115x8+(pause + 4) , 130, 135x5+(pause+5)
Seated leg curl - 115x8+(pause + 4) , 135x5+(pause+5)x2
Walking lunges - BWx12x3
Seated face pull - 30, 35, 37.5xAMRAP
Great glute/hamstring focused session.
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Back
Wide width pull up - BWx10, BWx8x3
ISO narrow NG row - 45x12, 90x8x2, 100x8x2
ISO wide NG ISO hold row - 70x(5, 4, 3, 2, 1)x2, 55x(5, 4, 3, 2, 1)
Rope pull down - 100x8x3
Seated reverse cable fly - 10, 15xAMRAPx3
Standing rope pull over - 27.5x8x7
Back extension - BWxAMRAPx2, 2.5xAMRAP; 2.5 was BTN
Standing hammer curl - 40x8x2, 40x6+2
Reverse cable curl - 22.5x12, 32.5x10, 37.5x6
Good workout. Scapulas were finally cooperating while doing pull ups today.
Chest/shoulders/tri
Incline smith press (noBar) - 50, 90, 110x8, 120x6x4
Dip - BWx7x4
ISO hold incline DB press - 40x(5, 4)x3
Super set:
Peck deck - 85xAMRAPx3
ISO hold reverse peck fly - 20, 25x(5, 4, 3, 2, 1)x2
ISO hold machine lateral raise - 30x(5, 4, 3, 2, 1)x2, 20x(5, 4, 3, 2, 1)
Overhead=s tricep rope extension - 27.5x12, 32.5x8x3
Loving the ISO holds.
Legs
Front squat - BAR, 95, 135x5, 185x3x2, 205x5x5
GHR - BWx8-10x4
Lying leg press (high/wide/noBase) - 180x15, 360x20x4
Super set:
Decline DB leg curl - 30x8-12x3
DB SL - 70x8-12x3
Super set:
Seated leg extension - 115, 120x12x2
Seated leg curl - 115, 120x12x2
Super set:
Incline AB slide - 20xAMRAPx3
Walking lunge - BWx12x3
Fast workout, 30sec-2min break between sets.
Back
Standing cable rope pull over - 22.5x8x3, 27.5x8x3
HS ISO seated narrow NG row - 45, 90x12, 100x10, 110x8x4
Seated NG cable row - 40, 60x10x4
Seated rope pull down - 100x8x2, 105, 110x8
Super set:
ISO HOLD Free Motion seated cable high row - 70x(5, 4, 3, 2, 1)x3
Decline crunches - BWxAMRAPx3
Standing DB hammer curl - 40x8x2, 40x8+3
Standing cable reverse curl - 30x10, 35x8, 35x10
BTN pull down - 35, 42.5xAMRAPx3
Shoulders/tri
Single arm DB zPress - 25x8x2, 45x8, 50x9, 55x5x3
Standing ISO hold - 25x(5,4)x3
HOIST dip - 125x10x2, 145x10, 185x8
Super set:
Overhead rope tricep extension - 32.5x8x3
Plate curl - 45xAMRAPx3
Tired, not a great workout.
Legs
Super squat (noBase/narrow) - 180, 360x8, 450, 540, 630x6x5
Super squat single legged step up (noBase) - 50, 70x9, 80x8x2
HOIST leg extension - 105x12x3
HOIST seated leg curl - 120, 140x12x2
Incline ab slider - BW, 15, 20, 25xAMRAPx2
Back extension - 10, 25x10x2, 35xAMRAP
Walking lunges - BWx12x2
Back
Single arm pull down - 40, 55, 70x8x3
DB row - 40, 60x8, 70x8x4
Seated narrow NG cable row - 40 85, 120x12,140x10x4
ISO hold HS low back row - 40x(5, 4, 3, 2, 1)x3
Rope pull over - 30x7x5
Standing hammer curl - 40x10x3; side to failure then cross body
Baysein curl - 17.5x8x3
Standing plate curl (drop set) - 45, 25xAMRAP
Chest/shoulders/tri
ISO hold incline DB press - 30, 40, 45, 50x(5,4,3,2,1)
ISO hold reverse HS shoulder press - 30, 50, 60x(4,4)x2
Dip - BWx7-9x3
DB floor chest fly - 30x12x3
Peck deck - 85xAMRAPx2
ISO hold DB lateral - 7.5x(5,4,3,2,1)x3
Single arm rope overhead tricep extension - 12.5, 17.5x10, 22.5x6x2
Legs
Lying leg press (noBase/wide/high) - 90, 180x20, 270, 360, 450, 540, 590x8x4
Bulgarian split squat - 25, 45x8x4
ISO hold HS seated leg extension - 20, 25, 30x(5,4,3,2,1)
Lying leg curl - 40, 45, 50x(5,4,3,2,1)
Glute kick back machine - 70, 90, 110x8x2, 130x8x2
Quick one hour workout
Back
ISO hold reverse cable - 5x(5,4,3,2,1)x3
Narrow NG pull down (1 & 1/2 reps) - 100x8x3
Wide NG pull down - 120x8x3
Wide straight bar mid row - 40, 55, 70xAMRAPx2
ISO hold HS front pull down - 40, 45, 50x(5,4,3,2,1)
Rack pull - 135x10x2, 185x10x2, 225x10x2
Incline Ab slide - BW, 20, 25x12, 30x10x3
DB hammer curl - 40x10x3
ISO hold HS incline bicep curl - 30x(5,4,3,2,1)x2, 40x(5,4)
Shoulders/tri/chest
Single arm DB zPress - 25x8x2, 40x5x2, 55x5x4
ISO hold seated DB shoulder press - 30x(5,4,3,2,1)x3
ISO hold plate lateral - 5x(5,4,3,2,1)x4
Standing cable chest fly - 7, 10, 13xAMRAP
High face pull - 25, 40, 45xAMRAPx3
Overhead rope tricep extension - 32.5x8x3
EZ pull over (inner) - 30xAMRAPx3
Legs
Standing single leg calf raise - 10x8x2, 15x8x2, 20x8x2
Sumo DL - 135, 225, 275x10x4
Super squat single legged step up (noBase) - 50, 70x10, 80, 90x8x2
Super set:
Decline DB leg curl - 30x12-8x3
DB SL - 65x8x3
Super set:
Walking lunges - BWx12x3
Tricep dip - BWx6-9x3
Horizontal calf push (mixed width) - 130, 150, 170, 190xAMRAPx3
Back
Super set:
ISO hold seated 1arm cable row - 25, 32.5x(5,4,3,2,1)x2
Standing rope pull over - 25, 30, 35x8
NG tBar row (noBar) - 25, 50, 75, 100x8, 125x10-8x4
DB row - 50x8, 60x15, 80x8x3
Wide grip seated cable row - 55, 70, 85xAMRAPx2
ISO hold 1 arm pull down - 35, 42.5x(5,4,3,2,1)x2
Back extension - 25, 35x8x2
Standing DB hammer curl - 40x11, 40x10, 40x8
Reverse cable curl - 30, 35, 37.5x8
Hello! I was wondering how far you’ve progressed on your squat, deadlift, and bench from when you first starting working out until now. Like what was your first max vs your last one. Just interested in the progress.
Also I am confused on what Super squats are? Because that is a lot of weight! For me at least. lol
Hi Chahunda. I started lifting regularly around 2013 and my maxes are squat - 455x2, Sumo deadlift -575x2, bench press - 275x3, all achieved around 180-185 body weight. Im currently at just about 170 bodyweight and my current goals do not focus primarily on increasing the big three lifts. I doubt I could lift my maxes now but if I had to guess they would be around squat - 405x1, deadlift 555x1, bench press 225x1.
The super squat is a machine we have at our gym. looks the same as the one in this link: https://www.indiamart.com/proddetail/super-squat-14421091155.html