11.17
Upper back cable row 100-20, 120-20, 140-12
Pendlay row bar 5, 135-8 x3
HS pullovers 90-12, 140-12, 180-12, 230-8
HS shrugs 3 count hold 90-10, 180-10 x3
SA cable Y raises 30-12 x2
Rev hypers 50-10 x3
BB curls 60-10 x3
11.19
Db press > āohearnā raises 20-20 > 10-12 x3
11.20
Squats bar 5, 135-5 x2, 225-5, 275-3, 315-3, 335-2
Narrow stance Hack squats sled 5, 145-10, 235-10 x2
Sled drag 125 x8 lengths continuous
DB arc presses 25-5, 20-8 those too heavy, 15-10 x3
Db rear delt rows 20-15 x3
Band PA 20 x2
11.21
DB press > front, mid, side raises 20-20 x3, 10-15 to 12 reps x3 each
11.22
RFESS bw-10, 30-10 x3
11.23
Light raises, band PA
Swiss bar bench bar 8, 135-10 x2, 155-10, 175-10, 195-8, 225-3 x2. Yeah, 2 plates and delt didnāt rip apart!
SS SA DB bench 55-8 x5
NG chins 7 x3, 5
Machine dips 240-15, 255-15, 270-10
SA machine flyes 70-12, 85-12
11.24
Db curls 5 sets 20 to 12 reps
11.27
High steps, Band GM
Deadlift bar 8, 135-3 x2, 225-3, 2, 315-2, 365-2, 405-2, 425-2 x2, 315-8
WG pull-ups 5 x5
DB press 25-15, 30-15, 35-15, 40-10 x2
Cable lateral raises 20-12, 10
11.30
Lat pulldown, mag grip 120-10, 140-10, 160-8, 180-7, 120-10
Chest supported t rows 90-12 x3
HS shrugs 3 count hold, +90ā10, +180ā10 x2, 5 count +180ā10
DB press 30-15, 35-15, 40-10 x2
Db Lateral raises 15-12 x2
Sled drag > push 150 x8 lengths
Cable lateral raises 30-10 x2
12.3
Cable pushdowns, rope 40-20, 50-20, 15
Ezbb Skulls 60-8 x3
Cable press downs 70-10 x3
SA pushdowns 20-12 x2
Hanmer curls 30-12, 12, 8
Ezbb curls 65-12 x3
Handle carries 110s x4, 4, 2, 2
Forearm pump
12.6
High steps, mobility crap
Squats bar 5, 145-5 x2, 235-5, 285-3, 325-3 x2
Narrow stance hack squat 145-10, 235-10, 235-12
Prone Inclined DB rear delt raises, 6 sets of 15 to 10 reps
Rear delt DB rows 2 sets of 15
Band PA 20 x2
12.8
Light raises
SA DB bench 50-10 x3
Swiss bar bench bar 10, 135-10, 155-10, 185-8, 205-5, 225-3 x2, 155-15
Dip machine 240-12, 255-12, 270-12, 285-10, 240-12
SS NG chins 5 x4
Smith press with top iso hold bar 5, 95-7 > db raises 15-8 x2. Felt great but gassed. Thx meadows team for still sharing his content!
12.11
Light raises
Smith press with iso hold bar 8, 95-8 > db raises 15-10 x3
Cable lateral raises 20-10 x2, 15-15
Leg extensions 20 x3
TB deads 150-10, 240-10, 330-10 x3
WG pull-ups 5 x5
DB press 35-12, 40-12, 45-15
Front raises 10-12
12.13
Light raises
Upper back cable row 100-20 x2
Lat pulldown mag grip 120-12, 140-10, 160-8
DB press 40-12, 45-12, 50-12
Chest supported t rows bar 10, 90-10, 115-10, 90-10
HS shrugs 5 count hold 135-10, 225-10, 8
HS pullovers 90-12, 180-12, 230-8
Machine press 70-15, 80-12, 85-12
Freemotion upper back raises 12 x2
Lats tired. Deads last session and working on flooring all weekend.
12.16
Cable pushdowns, rope 50-20, 60-20, 15
Ezbb skulls 60-10 x3
Cable press downs, v handle 70-8 x3
SSB squat to 18" box, bar 5, 155-10 x4, 245-10
Dips 10 x3
Ezbb curls 65-10 x2
Hammer curls 30-10 x2
Certain angle hit elbows, need to groove better. Liked the Ssb, need to shake up squat routine.
12.21
Light raises, some chins
Bench bar 10, 135-10 x2, 155-10, 185-10, 205-8, 235-3 x2. Good to be benching again. Shoulder feels fine.
HS Incline press 90ā8, 110ā8, 130ā8, 150-8, 170-8, 90-15
DB press 35-10, 40-10, 8
Smith press with top iso hold 95-5 > db lateral raises 10-12 x2
12.24
High steps
TB deads 150-10, 240-10, 330-10 x3
DB press 30-10, 35-10, 40-10, 45-10, 1.5 reps 50-7
Bb front raises 40-15, 60-15
Db Lateral raises 15-12 x2
Merry Xmas T Nation
1.1 new years quick home session
Db press 20-15, 30-15
Press bar 5, 115-5 x5, 1.5 reps 115-5
1.3
SSB 18 inch box squat, bar 8, 155-8 x2, 245-8 x2
Hack squat sled 8, 145-8, 235-8, 325-8
Machine press 70-10, 75-10, 80-8, 85-8
Db Lateral raises 15-12 x3, 8
1.6
Band and light pushdown warmup
Bench bar 8, 135-8, 155-8, 185-8, 205-8, 225-7, 245-2
Machine dips 240-10, 255-10, 270-10, 285-10
HS decline press 90-12, 180-10, 8
NG chins 5 x3
1.10
TB deads 150-8, 240-8, 330-8 x2, 420-4, 3
Press bar 8 x2, 95-8, 105-8, 115-8
DB press 35-10, 40-10, 8
Thatās all for today.