9.27
Light swings
Chest supported t rows 90-12 x4
SS underhand BB rows bar 8, 95-8 x3
HS pullovers +90‐15, +140-15
Incline bench bar 10, 135-10, 155-10, 175-5, 135-10
4th rep of 175 left delt pain started
HS shrugs with holds 135‐10, 225-10 x2
Ezbb curls 55-15 x2, 12
Set of hammer curls until right elbow gave out.
Damn. Body is in FU mode.
9.29
High steps and walking lunges
Squats bar 5, 145-5 x2, 235-5 x2, 285-3, 325-3, 235-8 x2
Prone Incline db rear delt raises 10-20, 15-20 x2
Db rear delt rows 20-15 x2
Red mini band PA 25 x2
Leg extensions 20 x2
Ezbb curls 55-15 x2
10.1
Light swings
Rev grip bench bar 10, 135-10 x3, 155-10 x3
Dip machine 240-15, 255-15, 270-12
Chins 8, 8, 7
Band PA 20 > db rear delt rows 20-12 x3 rounds
Left delt was tender during rev grip, but was decent. Gonna have to keep it light.
10.5
High steps
WG pull-ups 5 x3
Deads 135-5, 225-5, 315-3, 405-3 x2, 315-5
Ezbb curls 55-20, 12, 10
10.6
Red mini band curls. 10 mins straight, then 6 mins.
10.7
Lat pulldowns 110-10, 120-10, 130-10, 140-10, 150-10
HS pullovers +90-15, +140-15, +190-10
HS shrugs with 3 count holds +90-10, +180‐10 x2
Cable lateral raises 15, 12, 12
Rev hypers 50-10 x3
DB Lateral raises 15-15 x2
10.10
High steps, BW squats
Squats bar 5, 135-8, 225-3 x2, 275-3 x2, 315-3 x2
Prone Inclined DB rear delt swings > bent over rear delt rows 10-20 > 15, 15-20 > 15, 20-20 > 15.
Red mini band PA 20 x2
Ezbb curls 65-12 x2
10.12
Light swings
Rev grip bench bar 10, 135-10 x2, 155-10, 8. Couldn’t hold grip. Realized bar was bent, kept rolling slightly.
SS SA DB bench 40-10 x4
NG chins 8, 6 x2
Dip machine 240-15, 255-15, 270-13
SA machine flyes 85-12, 100-12
Sled push 105 x4 lengths x2
10.14
Walking lunges, high steps
Deadlift 135-5 x2, 225-3 x2, 315-3 x2, 405-2, straps 405-3, 425-1
WG pull-ups 5 x5
Ezbb curls 55-15 x2
Chest supported t rows ‘bar’ 10, 95-15 x2
10.16
Chins 5
Upper back cable row 100-20, 110-20, 120-20
Lat pull downs 110-10, 120-10, 130-10, 140-10, 150-8, 160-8
HS pullovers +90-15, +140‐15, 12
HS shrugs 3 count +90-10, +180‐10
Alt cable raises 12, 12, 8
Rev hypers 50-12 x2
Db Lateral raises 15-20 x2
10.18
High steps
Squats bar 10, 135-5 x2, 225-5 x2, 275-3 x2, 315-3 x2
Prone Inclined DB rear delt swings > bent over rear delt rows 15-20 > 15, 20-20 > 15 x2 rounds
Band pull apart > Ys, 20 > 10 x2 rounds
Hack squats sled 10, 145-10, 235-10
10.20
Light raises, band PA
Rev grip bench bar 10, 135-10 x2, 155-10 x2
SA DB bench 50-10 x4
Dip machine 240-15, 255-15, 270-15
NG chins 8 x3
SA machine flyes 100-12 x2
10.23
High steps, Band good mornings
TB deads 150-10, 240-10, 330-10 x3
WG pull-ups 5 x5
Ezbb curls 55-15 x2, some DB curls. Elbows shot.
HS pullovers +90-15, +180-15
10.25
Band warmup
Cable row, upper back 100-20, 120-20, 140-20
Chest supported t rows bar 10, 90-10 x2, 15
Lat pulldowns 120-10, 130-10, 140-10, 150-8, 160-8
10 sec hang between each set
HS shrugs, 3 count hold +90-10, +180‐10 x2
Alt cable raises 30-10 x2, 20-15
Db Lateral raises 15-15 x2
Rev hypers 50-10 x3
10.27
High steps, Band warmup
Squats bar 5, 145-5 x2, 235-5, 285-3, 325-3 x3
Prone Inclined DB rear delt swings > bent over rear delt rows. 15-20 > 15-15, 20-20 > 20-15
Band PA 15 x2, Ys 10 x2
Db Lateral raises 20-12 x2
Hack squat 145-10, 235-10
10.30
Light raises
CG bench bar 10, 135-10 x2, 155-10, 175-8. Ouch. Too heavy.
SS SA DB bench 50-10 X4, then 10 right before left delt gave out.
Dip machine 240-15, 255-15, 270-15, 225-20
NG chins 5 x5
SA machine flyes 100-15 x2
11.1
500m row
Deadlift bar 5, 135-3 x3, 225-3, 315-1 x3, 365-1, 405-2, 425-2 x2
Sled drag down > push back. 100 x2 lengths x4
WG pull-ups 5 x4
11.3
Band PA
Cable row, upper back 100-20, 120-20, 140-12
Chest supported t rows 90-10 x2, 90-15
Lat pulldowns 130-10, 140-8, 150-8
Rev hypers 50-10 x3
Ezbb curls 65-8 x3
Quick session, short rests.
11.5
Bunch of light 20 rep DB presses. Try to get some blood flow in left delt.
11.8
Warmup
Squats bar 5, 135-5 x2, 225-5 x2, 275-2 x2, 315-3, 335-3, 355-1
Db rear delt rows 15‐20, 20-20 > SS Band PA 20 x2
SA cable rev flyes 20-15 x2, 10-25
Layed flooring all day Sunday, knees and low back ill tempered.
11.10
Light raises, Band PA
Rev grip bench bar 10, 135-8 x2, 155-8 x2
SS SA DB bench 55-8 x4
Dip machine 240-15, 255-15, 270-10, 6
NG chins 8, 7, 5
Free motion flyes 12 x2
11.13
High steps, Band GM
TB deads 150-8, 240-8, 330-10 x3
Ss wg pull-ups 6 x2, 5x3
Chest supported t rows 90-12 x2
Cable curls 60-12 x2