10.12
Band stuff
Bench bar 5, 10, 135-5, 3, 185-3, 235-3, 285-2, cluster 30 count 205-8, 7, 6, 4 (5 fail), 3. Barely got 3. Double felt great but after racking back cramped.
Chins 8, 7
Db press 50-8 x2
Dip machine 225-10, 240-10, 255-10
Rev pec deck 12 x3
1 Like
Tiled all weekend.
10.17
Band stuff
Incline bench bar 10, 135-8, 155-8, 185-6, 205-3, 225-2, 155-12
BTN press bar 8, 95-5, 115-5, 135-3
DB pullover 50-12 x2
DB lateral raises, SA 20-12 x3
Machine press 70-12, 75-10, 80-9
1 Like
10.19 at home
DB rows 30-15 x3
Bb row 135-10
10.20
Lat pulldown 120-8, 130-8, 140-8, 150-8, 160-8
Deadlift 135-5, 225-5, 275-5, 315-3, 365-3, 415-1
Hack squat sled 10, 145-10, 235-10 x2
Ezbb curls 55-10 x3
NG chins 5 x2
1 Like
10.24
Band stuff
Bench bar 10, 135-5 x2, 185-3, 235-3, 285-2, cluster 30 count 205-8, 7, 6, 5, 3 (fail 4)
Chins 8 x2
DB press 50-10 x2
Dip machine 225-15, 240-15, 255-15
Rev pec deck 70-12, 90-12, 8, 70-6
Band PA 15 x2
10.26
Squats bar 8, 135-5, 225-5, 275-3, 315-3, 2
TB deads 265-10 x2, 355-8
Pendulum squat, ham focus, sled 8, +25-8 x2
Low back is bitchy againā¦
10.29 late session
Lat pulldown d handles 120-8, 130-8, 140-8, 150-8, 160-8
Incline bench bar 10, 135-8, 155-8, 175-8, 195-4 x2
Single DB press to db pullover, 50-10 > 10 x2
Cable uppercut flyes 12 x2
Ezbb curls 65-10 x2
Db hammer curls 35-7 x2
Cable pushdowns 70-10, 85-12, 100-15, 115-12
Cable curls 70-10, 85-10, 100-8
11.1 late session
Deadlift bar 8, 135-5, 225-5, 315-3, 365-2, 3, 415-2, 1. Had to switch out bent bar on 365.
Hack squat sled 10, 135-10, 225-10 x2
Ezbb curls 65-10 x3
1 Like
11.3
Band stuff
Bench bar 10, 135-5, 3, 185-2, 3, 225-5, 255-3
Dips 8 x2
Felt off so left. Left shoulder not firing or something and no pep in general. Late night last nite working.
1 Like
11.5 late session
Band stuff
Bench part deux bar 10, 135-5, 185-3, 235-3, 285-1, 235-8, 185-12
Arnold press 50-8 x2
SS db lateral raises 15-14, 20-12
Machine press 75-15, 80-10
1 Like
11.8
SSB squat bar 8, 155-5 x2, 245-5 x2, 295-3, 2
TB deads 265-10, 355-8 x2
Pendulum squat sled 8, +25-8 x2
Monday woke up right front delt killing me. Tiled all weekend and pressing session maybe did me in. Tried getting under a bar, nope, SSB it is. Hopefully not too long to rehab.
1 Like
11.15
Lat pulldown d handles 120-10, 130-10, 140-8, 150-8, 160-6
Incline bench bar 10, 5, 135-8, 155-8, 175-8, 195-4, 135-10
Incline DB squeeze press 20-14, 25-14
Db lateral raises 10-15, 15-10
Chest supported t rows 90-10, 115-10, 8
Pec dec 110-12 x2
Shoulder not too bad. Stiff for sure. Some pangs at certain angles.
1 Like
11.17
Deadlift 135-5, 225-5, 315-1, 365-1, 415-2 x2, 225-8
Hack squat 145-10 x2, 245-10 x2
Ezbb curls 65-10 x2
Cable hammer curls rope 60-10, 70-10
1 Like
11.21
Band warmup
CG bench bar 10, 135-8, 185-8, 225-5 x3, 155-15
DB press 40-10 x3
SS NG chins 5 x3
SA cable extensions, rope 40-10, 8, dbl 70-10, 8
Rear delt into side delt is where shoulder is strained. Felt it clearly on bench.
1 Like
11.25 late session
SSB Squat bar 8, 155-5 x2, 245-5 x2, 295-2
TB deads 150-10, 240-10, 330-10
Hack squat sled 5, 150-10, 240-10, 290-8
So so session, working off the gluttony.
1 Like
11.28
Lat pulldown mag grip 120-12, 130-10, 140-10, 150-10, 160-8
Incline bench bar 10, 135-8, 155-8, 175-8, 195-5, 155-10
HS Incline press 90-12, 180-8, 140-10
Chest supported t rows 90-12, 115-10
Not much of a gas tank. Makes sense with hectic life right now.
1 Like
12.1
Db curls 15-20
NG chins 5
Ezbb curls 55-10 x3
Ezbb skulls 55-10 x3
Cable hammer curls.70-10, 80-10, 8
Dip machine 225-12, 240-12, 255-12
Preacher machine curls 90-10, 8
Rev pec deck 80-15 > band PA 12 x2
1 Like
12.4
Deadlift bar 5, 135-5, 225-5, 315-1, 365-1, 415-1 x3, 225-8 x2
Pendulum squat sled 5, +25-5, +50-5 Ć2
Ezbb curls 65-8 x2
1 Like
12.6
Band warmup
CG Bench bar 10, 135-8, 185-8, 235-5, 5, 4, 155-15
DB press 45-10 x2
SS Db rear delt rows 15-20, 20-15
Db lateral swings 25-20, 15
SS band PA 12 x2
1 Like
12.8 late session
Mobility stuff
Squat bar 5, 145-5 x2, 235-5 x2, 285-5 x2
Deadlift 135-5, 225-5, 315-5 x2
Good depth and pop today. Mobilty stuff key for my old ass. Time to eat.
1 Like
12.11 late session
Lat pulldown d handles 120-10, 130-10, 140-10, 150-9
Incline bench bar 10, 135-5, 155-5, 185-5, 205-4, 215-3, 155-12
BTN press bar 10, 95-8 x2, 105-5
SS db rear delt rows 20-15 x2, 25-15
Machine press 80-10, 85-10
SS band PA 15 x2
1 Like